Tuesday, August 9, 2011

Roast Beef

Hi Guys, remember me? Nicki Peet?  I know, i've been slacking on recipes lately, but it's been a pretty busy past couple of weeks.  But I am now officially a Registered Nurse! No more homework, no more studying = much more time for cooking( and once I get a job, much more money for cooking)  But I am living proof that you can find ways to maintain a healthy diet/lifestyle even when the budget is tight. Anywho, it was finally cool enough today to cook in my A/C-less kitchen.  I found a recipe for a slow-cooker beef roast on the Every Day Paleo Site, but Nicki didn't get to the grocery store until about 430 today, so slow cooker was out of the question.  So I used her recipe for a dry rub, and roasted it in the oven.

Speaking of Every Day Paleo, I really enjoyed this blog post Sarah posted the other day. You Can't Fix a Body You Hate  I have had this conversation many a times with friends/fellow gym members, usually women of course, but sometimes no matter how hard we work and no matter how good of shape we are in, we are never satisfied with our bodies.  Are you guilty of this?  I know I am.  Check out her post, it may give you a different perspective.

Ok here's what you need:

- 2 1/2 lbs beef roast
- one yellow onion
- 1 tbs olive oil
- 1/4 tsp chipolte powder
- 1/2 tsp unsweetened cocoa powder
- 1/4 tsp cinnamon
- 1/2 tsp garlic powder
- 1 tbs oregano
- 1 tsp curry powder
- 1 tsp celtic sea salt-- it turned out pretty salty so use less if you don't enjoy salt. I have an unhealthy love for salt.

Beef from Trader Joe's

all the spices for the dry rub
 1.) preheat oven to 420
2.) mix all spices together
3.) massage spices into the beef-- give this thing a good rub down.  If you had a run in with the pull-up bar this week, I don't recommend bare handing the raw meat and spices with ripped hands.  Throw a zip lock bag on your hands like I did!

4.  Chop up an onion, toss it in about a tbs of olive oil
5. Put your spiced up beef roast in a pan, and toss the chopped onion ontop of the meat and around it in the baking dish.
6. I cooked my meat medium- so I cooked it at 420 degreees for about 45 mins total/ until the temp of the meat read 140 degrees.
7. Take the meat out and lightly cover with a piece of tin foil for another 10-15 mins.  The meat will continue to cook in the center and you want the internal temp to rise to about 150 degrees.  Again this is for cooking it medium. Cook for less time if you want it more rare.
8. slice & serve!

*** I took the Juices from the Roast Beef and mixed them with a couple of teaspoons of Coconut flour to make a yummy gravy!

~ Your Long Lost Friend,
Nicki Peet, RN  ( sorry that's the first time I got to write my name that way, I had to throw the RN in there)

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