Onions and mushrooms are great low carbohydrate vegetables that help promote healthy guts. Both onions and mushrooms are high in prebiotic fiber, inulin, and nutrients. They are also easy to find in the winter, even when nothing else seems to be fresh at the market. And even though a grass fed roast may cost more than a conventionally raised beef, the flavor will be more beefy and the fat will a good source of healthy omega 3’s.
When buying beef, make sure that the animal is 100% , and not finished on grain as this will decrease the amount of health benefits (namely decreasing the omega 3’s).
This roast is really a braise, and it takes a couple hours of cooking to get that caramelized tender juicy goodness. If you don’t like onions and mushrooms that still have a bit of a bite, sautee them for a few minutes before adding them to the pot.
Grass Fed Roast with Onions and Mushrooms
- 3 lb grass fed chuck roast, tied up with kitchen twine
- 1 Tablespoon + 1 teaspoon sea salt
- 1 Tablespoon ghee
- 1 lb sliced cremini mushrooms
- 2 garlic bulbs, minced
- 3 sprigs thyme (or 1/2 teaspoon dried)
- 1/2 teaspoon black pepper ground
- 3 medium yellow onions, sliced 1/4 inch lengthwise
- 4 cups beef broth
- water (if needed)
- 1 Tablespoon red wine vinegar
- 1/2 cup chopped fresh parsley
- Preheat the oven to 325F, arranging the racks so you can comfortably fit the dutch oven pot.
- Salt the roast with 1 tablespoon of sea salt the day before and leave in the fridge uncovered to season and dry out.
- Heat a large cast iron dutch oven on the stove on medium-high heat for a couple minutes. Add the ghee. Once simmering, place the roast in the oil and let sit undisturbed for approximately 2-3 minutes, allowing a good sear to develop. Turn the roast and repeat, getting all sides of the roast seared with a deep brown crust.
- Remove the roast from the pot and set aside. Scrap out any burnt bits from the pot, but leave the golden fond that might be stuck to the bottom and sides of the pot. Add the chopped mushrooms, garlic, thyme, 1 teaspoon salt and the pepper to the pot. Place the roast in on top, and then fill in the sides with the sliced onions.
- Add the broth to the pot. The roast should be at least halfway submerged in the broth, but not completely submerged. If the broth does not come up to at least half way on the roast, add water until it reaches it.
- Put the cover on the pot (double check to make sure it's oven safe) and cook for 3 hours. After 3 hours, the meat should be falling apart and the onions should be turning golden. If not, return to the oven and cook for another 30 minutes.
- Remove the roast from the oven, and place on a carving board to let cool slightly. Carve, or shred as desired.
- Add the vinegar and fresh parsley to the onion and mushrooms, stir to combine. Add the meat back to the pot and serve.