Garlic Roast Beef

I’ve said it before and I’ll say it again, roasting anything in its most whole form is one of the most cost effective and nutritious ways to enjoy simple ingredients.

In fact, I love roasting up an entire Roast Beef or Chicken for my private clients so that they get the most yield for their cost.

This way, they an use the roast for dinner.. lunches.. breakfast.. whenever.. and I can also use the drippings, juices and flavours from roasting the entire animal to make a flavourful & nutritious gravy, broth or more.

Infusing the Roast Beef with Whole Garlic Cloves help to add flavour to the meat as well as tenderizing and enhancing the digestibility of both the meat and the garlic cloves.

Garlic is well known for its immunity benefits as well as its anti-inflammatory properties along with being antimicrobial and anti fungal. It can aid in digestion and a healthy gut flora balance. Being nutrient-dense, garlic also has numerous other health benefits and nutritional value.

A local, grass-fed Rib Eye, Prime Rib, classic Bottom Round or Chuck Roast will contain high amounts of- you guessed it, protein! But not just any protein, protein that is generally much more bioavailable compared to other plant-based protein. With one huge emphasis being the absorbability of minerals such as Iron – which is also high in Beef. Again, not just any iron though – Heme iron, which is generally the most bioavailable form of iron and only found in animal foods. Oh, and the best source of all? Beef liver. Stay tuned- I’ll be sharing my favourite Beef Liver Pâté soon!

Grass-fed Beef will also be higher in vitamins and minerals such as Zinc, Selenium, Phosphorus and Magnesium. One main reason I love Beef though? The fact that it provides the “master antioxidant” – Glutathione. An incredible combat to oxidative stress and overall support for optimal immune function.

Grass-fed Beef will also have a healthier fatty acid profile. Why? Because most to all toxins are generally stored in our fat cells, which means that conventional meat, fat, etc. will have a high toxic load comparatively to a long-term healthy, grass-fed animal.

This will naturally make Grass-fed Beef high in Omega 3 fatty acids.

My Favourite places to source Grass-Fed Beef from:

• • Mellor Family Farm (Cowichan Valley)
  • Carnivore Meats (Brentwood Bay)
  • Berryman Butchers (Most of Vancouver Island now!)
  • See other Butcher recommendations here

Ingredients

• • 1 local, grass-fed Rib Eye, Bottom Round or Chuck Roast – about 3lbs
  • 1 small onion thinly sliced
  • 2 small portobellos, thinly sliced
  • 1/4 cup chopped fresh rosemary & thyme (save stems)
  • 1 head of garlic, pressed but not chopped
  • 2 tbsp coconut sugar or brown sugar
  • 1 tbsp sea salt
  • 1 tbsp freshly ground black pepper
  • 1 tbsp smoked paprika
  • 1 tbsp garlic powder
  • 1/4 – 1/2 cup butter
  • 1 – 2 cup beef (or chicken) stock
    • See my recipe here
  • 2 – 4 tbsp flour of choice

Instructions

1. 1. Preheat oven to 350ºF.
   2. Prep your ingredients: chop your herbs and cut the vegetables- slicing the onions & mushrooms thinly.
   3. Lay the vegetables out in your baking dish and coat with 1/2 of the chopped herbs.
   4. Mix the sugar & spices into one little bowl. Set aside.
   5. If your roast is not tied, tie the roast and begin to poke holes throughout the roast. As you poke a hole, stuff a pressed garlic into it. Continue all the way around the roast with various depths and layers.
   6. Once done, coat the roast in the dry rub of sugar and spices.
   7. If you haven’t yet, start to melt your butter in a cast iron skillet over medium heat.
   8. Once it is almost smoking hot, sear all sides of the meat, about 5-8 minutes total.
   9. Remove roast from skillet carefully and place in your baking dish that contains the mushrooms and onions. Add the herb stems to the sides of the dish and pour broth over the roast. Brush any leftover butter from the skillet onto the roast and sprinkle the remaining herbs & spice mixture ontop.
   10. Cover the roast with a fitted lid, if available or with tin foil, and place in a  preheated oven to cook for 1 hour.
   11. Uncover the roast to check. Pour any dripping on top of the roast and place back into the oven uncovered.
   12. Turn the heat to 400 and cook for another 15 – 30 min or until a meat thermometer reads 135F degrees (medium-rare).
   13. Remove from oven and let rest for at least 10 minutes before serving (final temperature should be 145F for medium rare.)
   14. While the roast is resting, remove the broth, onions, mushrooms and juices back to the cast iron to make the gravy.
   15. Add another 1/8 – 1/4 cup of butter and 1 cup of broth, depending on how many leftover juices you have and how much gravy you are hoping for!
   16. Whisk in the flour, bringing the gravy up to a boil as you whisk. Boil for about 1-2 min, reduce heat and simmer until ready to serve. Add more/less flour depending on how thick you would like it!
   17. Enjoy! Serve with fresh rosemary and any of the recipes listed below.

Notes

• • https://www.healthline.com/nutrition/foods/beef
  • https://www.healthline.com/nutrition/foods/beef#nutrition
  • Serve with these side dishes!

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With love,
Heidi MacAulay, R.H.N.
“Eat more plants. Do more yoga. Read more books.”
Learn more about me, my credentials or how to work with me here!