PRIMAL POT ROAST

Pot roast is an old-fashioned comfort food that is nearly forgotten in today’s rush for 30-minute “almost homemade” convenience gimmicks, but this classic roast can fit well into the modern Primal Blueprint lifestyle with just a small amount of kitchen time spread out over several hours—perfect for a weekend morning or afternoon at home. Pot roast can even be cooked in advance, then chilled or frozen for reheating later on a busy weeknight—the flavor improves in a day or two. Pot roast is easy on the budget and makes enough servings for larger families or multiple days’ meals. Pot roast is delicious, served with puréed cauliflower or parsnips. INGREDIENTS: Seasoning rub: • 1 teaspoon (5 ml) dried thyme • 1 teaspoon (5 ml) dried, crushed rosemary • 1 tablespoon (15 ml) paprika • 1 tablespoon (15 ml) coarse sea salt • 1 teaspoon (5 ml) freshly ground black pepper • 1 4-pound beef or bison chuck • 2 tablespoons (30 ml) home-rendered lard, tallow, ghee, or olive oil • 1 cup (240 ml) water, beef or chicken stock or dry red wine (might not use it all) • 3 large onions, thinly sliced • 6 garlic cloves, coarsely chopped SERVINGS: 6 or more INSTRUCTIONS: 1. Combine the seasoning rub ingredients in a small bowl, then rub the meat well with the seasonings. For the best flavor, let the roast sit out an hour or two at room temperature, loosely covered with foil, or well-wrapped overnight in the refrigerator. 2. Preheat the oven to 350°F (325°F for bison, 180°C). 3. In a Dutch oven or a large heavy casserole, heat the fat over medium-high heat. Brown the roast on all sides, about 2 minutes per side. Remove the roast temporarily to a plate or platter. Remove any excess fat that has accumulated in the pan (bison will render nearly no fat). 4. Add water, stock, or wine to the pan and deglaze by scraping and dissolving the brown bits on the bottom. Return the roast to the pan, cover it with the sliced onions and garlic, cover, and bake in the oven for one hour. How to Keep Frozen Meat Fresh 1. Knowing how to properly freeze meat lets you take advantage of sales at the butcher shop and plan ahead for future meals. To avoid freezer burn, remove the meat from all of its original store packaging, dry with a thick paper towel to remove excess moisture, then tightly wrap in cling film, making sure all sides are secure and covered. Repeat the cling film wrap, this time wrapping from the open side first, and then store in a plastic zipper bag (with all air removed). While this might seem a little extreme, we promise you that following this process will ensure that you will never again throw out a cut of meat! 2. Remove the cover, turn the roast, and continue to cook in the oven uncovered for another hour. Add more liquid if needed, and stir the onions a bit after 30 minutes for even cooking. 3. Cover again and cook for one hour more. The meat will be done when it is fork-tender. Remove the meat from the pot and let it rest, loosely covered with foil. 4. Strain the sauce, de-fatting if necessary. Season the sauce with salt and pepper, if desired. If there is a shoulder bone, remove it. Slice the meat or separate it into chunks for serving. Serve the sauce over the meat after plating. 5. To reheat, place the meat in a casserole or pan with a bit of leftover sauce or 2–3 tablespoons (45 ml) of water or broth. Cover with a lid or foil and bake at 325°F (165°C), or on the range at medium-low heat, until heated through, about 15–20 minutes. Note: Pot Roast may also be made in a slow cooker. Brown the meat in a large skillet on the stove, then place the meat in the crock. Place the onions on top of the meat and pour the liquid over it. Cook covered on LOW for 7–8 hours. Remove cooked meat to a warm platter (be careful, it may fall apart into chunks) and cover with foil to retain heat. Strain the liquid (onions may be placed on the meat if desired or left in the sauce) and simmer in a saucepan on the range over medium heat until reduced by half. Pour some sauce on the meat and pass the remaining sauce in a gravy boat to the table.

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Primal pot roast is old-fashioned comfort food at its finest: a 4-pound chuck rubbed with thyme, rosemary, and paprika, browned hard, then slow-baked under a blanket of onions and garlic. Three hours of gentle oven heat turn it fork-tender, and the strained pan sauce makes its own gravy. It is the weekend project that feeds the family for days.

Pro Tips

• Let the seasoned roast sit out an hour or two before browning. Room-temperature meat browns better and roasts more evenly — the seasoning rub also gets time to penetrate.
• Brown the roast on all sides before it goes in the oven. That crust is where the deep, savory flavor of the finished pot roast comes from.
• Deglaze the pan with the water, stock, or wine and scrape up every browned bit before returning the roast. Those drippings become the sauce.
• This roast improves over a day or two — make it ahead, chill it, and reheat covered at 325F with a little sauce. Budget-friendly meal prep at its best.

Frequently Asked Questions

Can I make this pot roast in a slow cooker?

Yes — brown the meat on the stove first, then cook the roast and onions on low for 7-8 hours. Reduce the strained liquid on the stove until it thickens into sauce.

Can I use bison instead of beef chuck?

Absolutely — bison renders nearly no fat, so roast it at the lower 325F the recipe recommends and expect a leaner, slightly sweeter result.

What should I serve with pot roast?

Pureed cauliflower or parsnips are the recipe's paleo pairings and soak up the pan sauce beautifully.

How long does pot roast keep?

Up to 4 days in the fridge or 3 months frozen. The flavor actually improves after a day or two as the meat absorbs the sauce.

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