Low Histamine Beef Pot Roast Dinner + Bonus Broth

fodmapiconhistamineiconThis slow cooker pot roast recipe provides a complete meal with vegetables and gravy. It takes a little work, but it’s a deliciously satisfying, nourishing meal that will set the stage for several more meals to come if you freeze your leftovers and plan accordingly. You can even make broth!

Since I went low histamine, I’ve had to change how I treat beef and pork quite a bit because I’ve had to change my reliance on cooking wines and vinegars as meat tenderizers and flavor injectors. Unfortunately, this means I’ve had to give up on steak entirely, as my stomach is having too hard of a time processing it without having the benefit of a chemical breakdown process first. The good thing about no longer being able to use the items mentioned is that I can now use my pot roast slow cooking to make quick and easy broth, so I’ve included the directions below.

I use a number of cuts of beef for pot roast. While chuck roast is the standard for pot roast, with gatroparesis it’s difficult to digest fatty meat. I’ve moved almost exclusively to using bottom round and top round roasts instead, because they are so much leaner. I still put them in the slow cooker and treat them as I would a chuck roast, cooking them until they are tender and ready t fall apart. This way they are nice and soft and easy for my stomach to process. I love a good medium-rare roast, but it simply doesn’t agree with my stomach anymore.

I use pot roast not only as a main dish item, but in a number of different recipes to try to keep life interesting. I usually cook anywhere from 4-6 pounds all at once. The night I cook it, we have a traditional meal of pot roast with gravy just like the recipe below. The remainder is frozen in meal sized portions (6-8 ounces for the two of us) in zip lock bags or storage containers so I only need to thaw some in the microwave when I’m ready to make enchiladas, poutine, beef and noodles or some other recipe. I do the same with whole chicken or chicken breasts, pork tenderloin and so forth. This helps me to save energy and time.

Low Histamine Beef Pot Roast

  • 1 tablespoon olive oil
  • Beef Roast (whatever cut you choose)
  • ½ teaspoon oregano
  • ½ teaspoon basil
  • 1 teaspoon dried parsley
  • 1 teaspoon salt
  • 2 bay leaves
  • 4-8 cups water
  • 1 rib celery
  • 3 carrots
  • 2 medium potatoes

For gravy:

  • 1 tablespoon butter
  • 3 tablespoons cornstarch or flour*
  • 2 cups broth from crock pot
  • 2 dashes Worcestershire
  • Oregano, basil and salt

For Pot Roast:

Begin heating water in crock pot while cutting up vegetables and searing roast. For a 2 pound roast, use 4 cups and add a cup per pound.

Peel potatoes and carrots and cut into 1 ½-2” pieces. Cut celery into 3” chunks for easy disposal later, as it’s more to flavor the broth than eating, though if you like it and want to include it as part of your vegetables, then I would dice it.

To sear the roast, heat a skillet on medium-high heat and add oil. Once fully heated, add roast and cook 2-3 minutes per side, ensuring all exposed surfaces are browned. Transfer to crock pot and add vegetables and spices. Cook for 3-5 hours on low. Chuck roasts may require up to 6 hours.

For gravy:

Once your meal is ready, retrieve 2 cups broth from crock pot using a measuring cup or ladle and set it by the stove.

In a small sauce pan over medium heat, melt the butter. Once completely melted and heated through, add your cornstarch and stir into a paste. Whisk in broth, eliminating any lumps. Add Worcestershire and allow to thicken slightly. Adjust spices and needed before serving.

*cornstarch is preferred for consistency and color, but wheat or gluten-free flour can be used if corn allergy is present.

Remove any remaining beef and vegetables and allow to cool to a safe handling temperature. Using a mesh strainer and cheesecloth or coffee filter to line it with, strain broth into a pitcher to remove any remaining spices and solids. Refrigerate until fat forms a hard layer on top. Dig out with a spoon and discard. Pour broth into containers and freeze.

If using glass containers, be sure to leave at least 2” at the top of your container or cover with plastic wrap for the first 8 hours to avoid breakage (liquids expand as they freeze). The amount of broth you get will depend on how much beef/water you use, but will be close to the amount of water you put in.

Pot Roast Dinner with Bonus Broth is Low Histamine and low FODMAP

PotRoast
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