Day 4 Dinner: Beef Pot Roast + Carrots, Celery & Butter Mashed Cauliflower
Prep Time:
10 minutes
Cook Time:
4-6 hours
Serves:
1
Level:
Intermediate
About the Recipe
Tender, fall-apart beef pot roast slow-cooked with sweet carrots and aromatic celery, served alongside creamy mashed cauliflower with butter. This hearty, comforting meal is packed with nutrients and perfect for satisfying the whole family.
Ingredients
Beef Pot Roast:
8 oz beef chuck roast (bone-in or boneless)
1 tablespoon olive oil or bacon grease (for searing)
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ teaspoon garlic powder
½ teaspoon smoked paprika (optional)
½ cup beef broth (sugar-free, homemade preferred)
½ small carrot, sliced (optional for kids)
1 small celery stalk, chopped
1 garlic clove, minced
½ teaspoon dried thyme or rosemary
Mashed Cauliflower:
1 cup cauliflower florets (fresh or frozen)
1 tablespoon butter (grass-fed preferred)
Pinch of sea salt
Pinch of freshly ground black pepper
1 tablespoon heavy cream (optional for extra creaminess)
Preparation
Prepare the Pot Roast:
Season the Roast:
Pat the beef chuck roast dry with paper towels.
Rub with sea salt, black pepper, garlic powder, and smoked paprika (if using).
Sear the Roast:
Heat olive oil or bacon grease in a skillet over medium-high heat.
Add the roast and sear for 3-4 minutes per side until golden brown.
Transfer the roast to the slow cooker.
Add Vegetables and Aromatics:
Add sliced carrots, celery, and minced garlic around the roast.
Pour in the beef broth and sprinkle with dried thyme or rosemary.
Slow Cook the Roast:
Low Setting: Cook for 6 hours until the beef is fork-tender.
High Setting: Cook for 4 hours for a faster option.
Shred the Roast:
Once done, remove the roast and shred with two forks.
Return the shredded beef to the slow cooker to absorb the juices.
Prepare the Mashed Cauliflower:
Steam the Cauliflower:
Add cauliflower florets to a pot of boiling water or a steamer basket.
Steam for 5-7 minutes until tender.
Drain and Mash:
Drain the cauliflower well and transfer to a bowl.
Add butter, sea salt, and black pepper.
Mash with a fork or immersion blender for a smoother consistency.
Add Heavy Cream (Optional):
For extra creaminess, stir in 1 tablespoon of heavy cream.
Keep Warm:
Cover and keep warm until ready to serve.
Assemble and Serve:
Plate the Pot Roast and Veggies:
Transfer the shredded pot roast to a plate.
Add the carrots and celery as a side or leave them out for adults maintaining strict low-carb guidelines.
Add Mashed Cauliflower:
Scoop the mashed cauliflower onto the plate and top with an extra pat of butter if desired.
Optional Garnish:
Garnish with fresh thyme or parsley for extra color and flavor.
Ways to Get Kids Involved:
Season the Roast: Let kids sprinkle the salt, pepper, and herbs on the roast before searing.
Help with Mashing: Allow them to mash the cauliflower and add butter or cream.
Arrange the Vegetables: Encourage them to arrange the carrots and celery in the slow cooker.
Shred the Beef: Older kids can help shred the beef with forks after it’s cooked.
Name the Dish: Invite them to name the dish something fun like “Tender Beef Delight” or “Mighty Mash and Roast.”
Quick Flavor Boost Options (Optional):
Garlic Herb Butter Drizzle: Melt garlic butter and drizzle over the pot roast and cauliflower.
Horseradish Cream Sauce: Mix sour cream with a dash of grated horseradish for a tangy sauce to serve with the roast.
Parmesan and Thyme Sprinkle: Add grated Parmesan and fresh thyme to the mashed cauliflower for a savory touch.
Balsamic Glaze for Carrots: Drizzle a sugar-free balsamic glaze over the carrots for a slightly sweet and tangy finish.
Cajun Spice on the Roast: Sprinkle a pinch of Cajun seasoning on the roast for a smoky, spicy twist.
Creamy Mushroom Sauce: Serve with a quick mushroom cream sauce made by sautéing mushrooms in butter and heavy cream.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society