AIP Cherry Balsamic Pot Roast

The argument for a slow cooker is that it moves the effort to the hour when you still have some. Load it before you leave and there is a shredded roast waiting at 6pm instead of a decision. On a protocol this long, the meals that survive are the ones that do not need you twice.

There is no stock in this recipe. 2 cups of frozen cherries let go of their liquid as they thaw, and that plus 1/2 cup of balsamic is the whole braising liquid, which is why frozen works better here than fresh. Between them they do the sweet-and-sour job a barbecue sauce would normally get from tomato and sugar. The sear is optional and the recipe says so, so skip it on a morning with nothing spare.

Zinc has a hand in immune signaling and in the repair going on at the gut wall, and a mineral like that does its work through steady intake rather than through one large meal. 3 pounds of chuck comes apart into dinner on Sunday, Tuesday and Thursday, which is the way that works. It is also 1 animal feeding you 3 times. Cook it carefully and waste none of it.

Ingredients

• 3 lbs beef chuck roast, fat trimmed
• 1 medium yellow onion, peeled and chopped
• 2 cups frozen pitted sweet cherries (about a 12 oz bag)
• 1/2 cup balsamic vinegar
• 3 tablespoons olive oil
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon sea salt

Method

Slow cooker:

1. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Season the roast all over with sea salt. Sear the roast for 3 to 4 minutes per side until browned. This step adds depth but can be skipped if time is short.
2. Place the chopped onion in the bottom of the slow cooker. Set the seared roast on top.
3. Scatter the frozen cherries and minced garlic over and around the roast. Sprinkle with dried thyme.
4. Pour the balsamic vinegar and remaining tablespoon of olive oil over everything.
5. Cover and cook on low for 7 to 8 hours, or on high for 4 hours, until the meat is completely fork-tender and pulling apart.
6. Transfer the roast to a cutting board and shred or slice. Skim any excess fat from the braising liquid and spoon the cherry sauce over the top to serve.

Instant Pot variation:

1. Use the Saute function to sear the roast in olive oil as above. Remove the roast and add the onion, cooking for 2 to 3 minutes until slightly softened.
2. Add the roast back along with the cherries, garlic, thyme, sea salt, and balsamic vinegar.
3. Seal the lid and cook on high pressure for 90 minutes. Allow the pressure to release naturally for 15 minutes before opening.
4. Shred or slice the roast and serve with the braising liquid spooned over the top.

Serving suggestions: Excellent over mashed sweet potato, cauliflower mash, or steamed greens. The braising liquid doubles as a sauce.

*Adapted from Thriving On Paleo*