Better Body Clinical Nutrition


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Digestion of Protein - Part 3

Thursday, August 17, 2023 11:07 AM

Following my Stock Recipe, here is a recipe for a slow cooker pot roast or beef stew using the stock. As mentioned in my previous post on digestion of protein. Slow cooking meat makes it easier to digest and absorb all the nutrients. 
Taken from the book “Against all Grain” by Danielle Walker 
1 bone-in or boneless chuck roast, 3-4 pounds- Or cut the roast in cubed for a stew. 
2 tsp sea salt, plus more to taste 
½ teaspoon black pepper, plus more to taste 
2 tablespoons coconut oil 
1 yellow onion, quartered. 
6 medium carrots peeled and cubed. 
3 stalks celery, chopped. 
 1 cup chopped leeks, green and white parts. 
4 cloves garlic, crushed. 
1 - 26 oz jar or box organic chopped tomatoes 
1 cup chicken or beef stock 
¼ cup Burgundy wine 
3 branches fresh thyme 
2 sprigs fresh rosemary 
1. Pat the beef dry with a paper towel and season with salt and pepper. 
2. Place the oil in a Dutch oven and heat over medium heat. Add the roast or cubes and brown on all sides, about 10 minutes for a roast and less for cubes. 
3. Place the onions, carrots, celery, leeks, and garlic in the slow cooker.
4. Place the roast or cubes on top of the vegetables, then add the tomatoes and their juices, the stock and wine. 
5. Tie the thyme and rosemary together with kitchen twine and add to the pot. 
6. Cook on low for 8 hours, basting the meat twice to keep it moist on top. 
7. Transfer the roast to a cutting board. Slice the meat against the grain or shred with two forks. 
8. Discard the thyme and rosemary and skim off the top layer of fat from the sauce. 
9. Transfer half the sauce, all the onion, and half of the other vegetables to a blender and puttee until smooth. 
10. Pour the gravy back into the pot and return the meat to the pot. 
11. Continue cooking on low for another 1 to 2 hours. 
12. Adjust salt and pepper as needed. 
Serve hot with extra gravy on the side.