Braised Beef Chuck Roast with Garlic and Rosemary - AIP elimination compliant

A chuck roast asks for hours, and most days in the AIP elimination phase already ask for more patience than you have left. This is where you spend it. Sear it, add rosemary and garlic, and let the Instant Pot or the oven do the actual waiting.

The collagen in a tough cut like this breaks down into gelatin during the long cook, and the glycine it releases plays a real part in repairing the gut lining, the single-cell barrier this whole protocol is designed to help settle. Rosemary's compounds are linked to supporting the liver's detoxification pathways too, in the amounts a dinner actually uses.

Choose a roast from an animal that had a decent life, if that is available to you, and let the kitchen turn rosemary-scented while it braises. Slice it, spoon the sauce over, and sit all the way down to eat it.

Ingredients

• 2 tablespoons coconut oil
• 1 medium red onion, halved and sliced into half-moons
• 1 boneless beef chuck roast, 2-3 pounds
• 1 cup bone broth (AIP swap: replaces red wine - omit alcohol entirely for elimination phase)
• 3 sprigs fresh rosemary
• 3 cloves garlic, minced
• 1/4 teaspoon sea salt

Method

Instant Pot (primary method)

Set the Instant Pot to the saute function on high. Add the coconut oil and let it melt and shimmer. Add the onion slices and cook, stirring occasionally, until softened and beginning to color - about 5 minutes.

Push the onion to the sides of the pot and add the chuck roast. Sear each side for 3-4 minutes without moving it, until a good brown crust forms. Season with the 1/4 teaspoon salt.

Pour in 1 cup of bone broth. Tuck the rosemary sprigs around the roast and scatter the minced garlic over the top.

Lock the lid and set the Instant Pot to high pressure for 60 minutes. Allow a natural pressure release for at least 15 minutes before opening. The roast should be fork-tender and pulling apart easily.

Remove the roast to a cutting board and tent loosely. Set the pot back to saute and let the braising liquid reduce for 5-8 minutes until slightly thickened. Taste and adjust salt. Pour the sauce over the sliced or pulled roast.

Cooking Method Variations

Stovetop and oven variation

Preheat your oven to 325 F. In a heavy Dutch oven over medium-high heat, melt the coconut oil and sear the roast on all sides until browned, about 4 minutes per side. Remove the roast and soften the onion in the same pot for 5 minutes. Return the roast, add the broth, rosemary, garlic, and salt, and bring to a simmer. Cover tightly and transfer to the oven. Braise for 2.5 to 3 hours, until the meat pulls apart easily with a fork. Remove the roast, reduce the braising liquid on the stovetop if desired, and serve.

Note: oven braise time is an estimate based on standard chuck roast guidelines; actual time will vary with the size of the roast.

*Adapted from gutsybynature.com*