Crock Pot Pot Roast

Crock Pot Pot Roast                                                                                 Printable Recipe

3 Tablespoons canola or olive oil
1 boneless chuck roast, trimmed (3 to 4 lbs)
salt
pepper
1/4 cup flour
2 Tablespoons tomato paste
1/2 cup dry white wine
1-1/2 cups beef or chicken broth
1 Tablespoon Worcestershire sauce
1 medium onion, thinly sliced (more or less onions as you like)
Handful baby carrots
2 small ribs celery, thinly sliced
3 cloves garlic, diced
1/2 teaspoon dried thyme
Small potatoes, quartered


Heat oil in pan (preferable not a non-stick). Sprinkle roast with salt and pepper. Sear roast on all sides until browned, approximately 10 minutes. Place in large crock pot.
Add flour and tomato paste to pan and cook for 1 minute.

Add wine, broth, and Worcestershire sauce, scraping the bits off the bottom of the pan.

Pour over roast in crock pot.

Mix vegetables, garlic, and spices in bowl and add to crock pot.

Cover and cook for 6-8 hours on low.  Add quartered potatoes to liquid  after 4 hrs. If you use Yukon they will hold their shape.  Serve in bowl so you can ladle the yummy gravy over the top.

Berry Smoothie

Berry Smoothie

1/3 cup 2% milk
1/4 cup orange juice
3 ounces (weighed) vanilla yogurt (we use Cultural Revolution from Kalona, an organic yogurt made with cane sugar when we don't have our own homemade goat yogurt)
1/2 ripe medium size banana
1/2 cup frozen mixed berries
optional: 1/4 cup powdered egg whites (we use NOW Foods brand)


Yes, I measure. :) Add it all to a tall glass and blend with hand blender. You can add protein powder if you like.

YUM!!

Cincinnati Chili

Cincinnati Chili

1 pound ground beef (turkey or chicken works too)
approx 2/3 cup water
1/2 cup chopped onions
1/2 teaspoon minced garlic
1 can (15 ounces) tomato sauce
4 teaspoons chili powder
1 Tablespoon red wine vinegar
4 teaspoons Worcestershire sauce
1/3 of a 1 ounce unsweetened chocolate hunk, coarsely chopped
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin
1/3 teaspoon salt
1/3 teaspoon dried oregano
1/8 teaspoon pepper
dash ground cloves


1 can (16 ounces each) kidney beans


Hot cooked spaghetti
diced onions
shredded Mexican blend cheese


In Dutch oven or large pan with high sides cook the onions and beef in water until meat is no longer pink.
Add garlic, tomato sauce, chocolate, spices, and vinegar. Cook for 10-15 minutes on low to medium heat until everything is cooked through and it thickens some.

In separate pan heat the beans and liquid from the can until beans are soft but still hold their shape. Approximately 5-10 minutes.

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For a "2-way"......spaghetti and meat mixture

" 3-way"...spaghetti, meat mixture, and beans

"4-way".....spaghetti, meat mixture, beans, and cheese

"5-way".....spaghetti, meat mixture, beans, cheese, and diced onions