Ingredients
1 large sweet onion, quartered
4 medium-size carrots, peeled, halved, and
quartered lengthwise
1 large sweet potato, peeled and coarsely
chopped
2 cups (300 g) peeled, seeded, and cubed
butternut squash
1 can (14.5 ounces, or 406 g) tomato sauce
3 tablespoons (48 g) tomato paste
1⁄4 cup (60 ml) apple cider vinegar
1 tablespoon (11 g) Dijon mustard
4 cloves garlic, minced
2 teaspoons minced fresh ginger
1 tablespoon (15 g) xylitol (or 2 teaspoons
[10 g] Sucanat)
1⁄2 teaspoon each salt and cracked black pepper
1⁄2 teaspoon ground cumin
1⁄2 teaspoon ground turmeric
1⁄4 teaspoon cayenne pepper
1⁄8 teaspoon ground cloves
2 to 2 1⁄2 pounds (910 to 1,135 g) boneless
chuck roast
From Dr. Jonny: Those of you who have been kind enough (or
bored enough) to read all of my introductory notes to what’s now about
four cookbooks’ worth of recipes are probably familiar with my culinarily
deprived childhood. Family dinners in the Bowden household in
Jackson Heights, Queens, were a nice way to bond, but the food . . . well,
not so much. One dish we had all the time, which I really liked, was pot
roast. Now the thing about pot roast in the slow cooker is this: when
you use chuck roast, the extra fat slowly tenderizes the meat, making it
literally “fall apart” tender. But when you use conventional chuck roast,
you’re getting factory-farmed meat with all the toxins (like antibiotics,
steroids, and hormones) that get stored in that fat. The solution? Use
grass-fed meat. The fat is perfectly healthy, the animals aren’t fed all
kinds of chemicals, and you still get that amazingly tender texture and
an even richer taste. This version of pot roast—unlike my mother’s,
bless her kitchen-challenged soul—uses a tangy, flavorful tomato sauce
to jazz up the meat. (The acid in the tomatoes and vinegar is a great tenderizer!)
And the flavors permeate the orange veggies, so rich in compounds
like carotenoids, which act as powerful antioxidants. The veggies
make that sauce so succulent you’ll want to sop up every juicy bite.
Combine the onion, carrots, sweet potato, and butternut squash cubes in a
slow cooker.
In a medium-size bowl, whisk together the tomato sauce, tomato paste,
vinegar, mustard, garlic, ginger, xylitol, salt, pepper, cumin, turmeric,
cayenne pepper, and cloves until well combined.
Place the roast over the vegetables and carefully pour the tomato sauce
over all.
Cook on high for 4 hours, or on low for 6 to 8 hours, until the meat is
tender and cooked through.
Yield: 6 to 7 servings
Per Serving: Calories 473.8; Calories From Fat 286.9; Total Fat 31.8 g;
Cholesterol 90.7 mg; Sodium 686.3 mg; Potassium 1,052.1 mg; Total
Carbohydrates 21.4 g; Fiber 4.4 g; Sugar 9.2 g; Protein 25.7 g
1 large sweet onion, quartered
4 medium-size carrots, peeled, halved, and
quartered lengthwise
1 large sweet potato, peeled and coarsely
chopped
2 cups (300 g) peeled, seeded, and cubed
butternut squash
1 can (14.5 ounces, or 406 g) tomato sauce
3 tablespoons (48 g) tomato paste
1⁄4 cup (60 ml) apple cider vinegar
1 tablespoon (11 g) Dijon mustard
4 cloves garlic, minced
2 teaspoons minced fresh ginger
1 tablespoon (15 g) xylitol (or 2 teaspoons
[10 g] Sucanat)
1⁄2 teaspoon each salt and cracked black pepper
1⁄2 teaspoon ground cumin
1⁄2 teaspoon ground turmeric
1⁄4 teaspoon cayenne pepper
1⁄8 teaspoon ground cloves
2 to 2 1⁄2 pounds (910 to 1,135 g) boneless
chuck roast
From Dr. Jonny: Those of you who have been kind enough (or
bored enough) to read all of my introductory notes to what’s now about
four cookbooks’ worth of recipes are probably familiar with my culinarily
deprived childhood. Family dinners in the Bowden household in
Jackson Heights, Queens, were a nice way to bond, but the food . . . well,
not so much. One dish we had all the time, which I really liked, was pot
roast. Now the thing about pot roast in the slow cooker is this: when
you use chuck roast, the extra fat slowly tenderizes the meat, making it
literally “fall apart” tender. But when you use conventional chuck roast,
you’re getting factory-farmed meat with all the toxins (like antibiotics,
steroids, and hormones) that get stored in that fat. The solution? Use
grass-fed meat. The fat is perfectly healthy, the animals aren’t fed all
kinds of chemicals, and you still get that amazingly tender texture and
an even richer taste. This version of pot roast—unlike my mother’s,
bless her kitchen-challenged soul—uses a tangy, flavorful tomato sauce
to jazz up the meat. (The acid in the tomatoes and vinegar is a great tenderizer!)
And the flavors permeate the orange veggies, so rich in compounds
like carotenoids, which act as powerful antioxidants. The veggies
make that sauce so succulent you’ll want to sop up every juicy bite.
Combine the onion, carrots, sweet potato, and butternut squash cubes in a
slow cooker.
In a medium-size bowl, whisk together the tomato sauce, tomato paste,
vinegar, mustard, garlic, ginger, xylitol, salt, pepper, cumin, turmeric,
cayenne pepper, and cloves until well combined.
Place the roast over the vegetables and carefully pour the tomato sauce
over all.
Cook on high for 4 hours, or on low for 6 to 8 hours, until the meat is
tender and cooked through.
Yield: 6 to 7 servings
Per Serving: Calories 473.8; Calories From Fat 286.9; Total Fat 31.8 g;
Cholesterol 90.7 mg; Sodium 686.3 mg; Potassium 1,052.1 mg; Total
Carbohydrates 21.4 g; Fiber 4.4 g; Sugar 9.2 g; Protein 25.7 g
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