Slow Cooker Pot Roast (Soup)

This started out as a pot roast recipe, but the broth was so good, it really leant itself to a soup - so be it!

  • Small (approx 3 lb / 1.3 kg) lean beef roast (preferrably grass fed)
  • coconut, avocado or olive oil for seering, optional
  • 1 small onion, quartered
  • 6 - 8 large carrots, in large chucks
  • 3 - 4 celery stalks, in large chucks
  • 2 cups (500ml) beef broth or stock
  • 26 - 28 oz (750 g) diced tomatoes (I like Pomi tetra paks)
  • 1 - 2 garlic gloves
  • 1 tsp dried thyme
  • 1 large bay leaf
  • 1 tsp sea salt (or to taste)
  • 1/2 tsp pepper

I like a nice brown coating on a roast, so I sear the beef in coconut oil in a heavy pan on the stovetop, turning each side until nicely browned. This is optional.

Place the onion, carrot and celery in the slow cooker and top with the seared beef. Add the broth, spices and tomatoes.  Cook on low for 7-8 hours or high for 3-4 hours, until the beef is tender and easily shreds. 



Quinoa, Sausage, Kale and Sweet Potato Skillet

Adapted from Penzey's Spices


2 sweet potatoes
2 TB. coconut oil
1 lb. sausage (I use pork sausage from my local farmer)
1 small onion
1 garlic clove, crushed (or 1/4 tsp. dry)
1/2 TB. fresh sage, chopped (or 1/2 tsp. dry)
1/2 tsp. paprika
bunch Tuscan kale, ribs removed and thinly sliced
2 Cups (2/3 cup or 75 g, uncooked - prepared per package instructions) cooked quinoa
1-2 TB. or your favorite spice blend, to taste. I use Penzey's Mural of Flavor, which contains shallots, onion, garlic, lemon peel, citric acid, chives and orange peel. Any blend will do.

Preheat oven to 400°F (205° C). Dice the sweet potatoes and place on a baking sheet on the and roast for about 25 minutes or until soft and tender. 

While the sweet potatoes roast, heat a skillet over medium heat. Add the coconut oil and heat until hot. Add the sausage, onion or shallots, garlic, sage and paprika. Cook, stirring frequently, until the sausage is crumbled and no longer pink. Stir in the kale, cover and cook until the kale starts to wilt, about 3 minutes. Add the sweet potatoes, cooked quinoa and spice blend. Cook for about 1 minute and then serve.

Stuffed Bell Peppers

Adapted from Paleo Grubs


  • 5 large bell peppers
  • 1 tbsp coconut oil
  • 1/2 large onion, diced
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp sea salt
  • 1 lb. (450 g) ground beef or turkey
  • 1 large zucchini, diced
  • 3 - 4 tbsp tomato paste (I like more tomato flavor and add a 6 oz (195 g) can)
  • Freshly ground black pepper, to taste
  • Fresh parsley, for serving if desired
  1. Preheat the oven to 350 degrees F. Coat a small baking dish with coconut oil spray. Bring a large pot of water to a boil. Cut the stems and very top of the peppers off, removing the seeds. Place in boiling water for 4-5 minutes. Remove from the water and drain face-down on a paper towel.
  2. Heat the coconut oil in a large pan over medium heat. Add the onion. Sauté for 3-4 minutes until the onion begins to soften. Stir in the meat, oregano, salt, and pepper and cook until browned. Add the zucchini to the skillet and cook until the zucchini is tender. Drain any juices from the pan.
  3. Remove the pan from heat and stir in the tomato paste. Place the peppers upright in the baking dish and spoon the meat mixture into the center of each. Bake for 15 minutes. Serve with chopped parsley, if desired.

Southern-style Greens, Beans and Ham


  • 3 bunches of greens (kale, collard, mustard, turnip, beet)
  • 1 ham bone, or piece of ham (I use a portion of leftover spiral-sliced ham - the bit that doesn't spiral.) The amount is up to you - a little, a lot or anything in between.
  • 1 can great northern, pinto (or other bean), rinsed and drained
  • 2 - 3 cups (1/2 - 3/4 liter) vegetable broth or water (I prefer the vegetable broth.  If using water, I'd suggest additional seasoning - 1-2 garlic cloves, onion etc)
  • 12 teaspoon crushed red pepper
  • salt and pepper
  • 1/2 lemon, juiced (optional)
  1. Tear greens into large pieces and discard the thick vein. Add greens to a pot of boiling water. Let boil for about 5 minutes. Drain and Rinse.  NOTE: This step reduces the bitterness of the greens.  If you like bitter tastes, you can skip this. 
  2. Place the ham in a slow-cooker, then add the drained greens, beans, broth or water and seasonings.
  3. Cook on high for 4 hours or low for 6 hours until greens are tender.
  4. Serve with a squirt of lemon juice if desired.