Beef Roast with Mixed Vegetables

I am a big fan of making food that takes care of itself.  Roasts and Crock Pots are the best!  You season the food, you set the temperature, you set the timer (which is usually a couple of hours) and you walk away.  There’s no watching the food to make sure it’s not burning.  There’s no stirring, no tossing, no nada.  Just set it and forget it!

A couple of months ago, PaleoJoe and I had stopped at Lunardi’s and picked up a grass-fed beef roast.  We were planning on going to the gym, but wanted to get our food situation handled before heading over.  When we got to his place, we preheated the oven, seasoned the meat, and prepped the veggies.  Then just… say it with me now!! set it and forget it!  😛  I think I had gotten that line from some infomercial.  I can’t remember which one, but it stuck.  Very catchy.

The vegetables were a mix of random stuff around the house.  Bell peppers, onions, garlic, and asparagus.  I THINK there might be some butternut squash in there.  All pieces were cut to about the same size so that when we put them in the oven it would all cook evenly.  Please see recipe below…




2-4 pounds of grass fed beef (I’m sure there’s a specific cut, but I can’t remember.  It was tied in butcher’s twine.)

Seasoning (Use anything you like!  Just rub the seasoning all over.)

(Optional) Melted Ghee or Butter (You’re going to need a flavor injector for this.  See pic HERE.  PaleoJoe likes to inject his meat with butter or ghee.  Adds more flavor and it adds moisture.)

2-4 tablespoons of Coconut Oil

Mixed veggies (Up to you!!)


1.  Preheat oven to 350 degrees

2.  Now this part is optional, you don’t have to do it if you want.  I personally like to sear my meat because I like the crunch of the crust on the outside and then the tasty soft and moist innards.  Kind of like bread.  On high heat, put a cast iron grill or a stainless steel pan. (DO NOT use a pan with teflon on it, or any other non-stick pan that can not withstand high heat!  There are chemicals in teflon or in that non-stick pan you have, and that burns and gets into your food.  If you can, get rid of it and replace it!)  Put in 1-2 tablepoons of coconut oil and sear your meat on all sides.  Maybe 1 minute on each side or until you get nice browning.  More on this at the bottom of the post.

3.  In a baking sheet, put 1-2 tablespoons of coconut oil so that your veggies do not stick.  Add veggies in one layer on pan and season to your heart’s content.

4.  Put pan in bottom level of oven and the roast goes in the middle right above that pan.


5.  Oh yeah…  those meat drippings are going to fall onto that bottom pan and add some more flavor to your veggies.  Now set the timer for 1-1/2 to 2 hours (depending on size of meat and how cooked you want it to be.  PaleoJoe and I like our meat rare) and walk away.

6.  When the timer goes off, take meat out and put it on the veggie tray.  Let sit for 15 minutes.


7.  Carve and serve!!




In regards to the optional searing of the meat.  I do it, because I think it makes the meat look pretty when all is said and done.  I’ve read articles that say searing the meat prior to roasting will keep the moisture in.  I’ve read articles that say it doesn’t do squat, or there is very little difference in moisture levels.  If you want your meat to stay moist let it rest for at least 15 minutes.  While it’s resting the meat is going to continue cooking, and the moisture is going to redistribute and come to a rest in the meat.  You ever notice how you cut into meat right after it comes out of the heat and it’s all juicy and moist, but then once it’s all carved and you come to eat it, it’s dry?  All the juices have poured out and have been sucked into the cutting board right?  Put some olive oil or coconut oil on the cutting board.  That should help keep the juices from being sucked in the board.  Most importantly…  leave your meat alone!  Let it rest!  It just did its thing in the oven and now it’s tired.  Let it rest so that you can enjoy a juicy meaty bite.  Try it and let me know how it goes.



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