Slow Days: Pot Roast

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day?  Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

I have fond memories of my mother’s pot roast during my Connecticut childhood. No idea what cut or size of beef she used…I do remember long chunks of carrot and large chunks of potato infused with the braising liquid. Probably cooked in a pressure cooker, and following the recipe in Fannie Farmer’s Boston Cooking School Cookbook. Delicious way to fill up a family. Dear Husband suggested recently that we do a Sunday pot roast. It seemed appropriate as the Autumn advances during a deepening season of Covid cases. We looked at Jacques Pepin Celebrates, and there was his ‘Connecticut Pot Roast.’

4.5 pounds of beef bottom round were browned in butter in a large Dutch Oven. Then braised in 1-1/2 cups water with salt for 3 hours in the oven at 275 F. Next, add 1-3/4 pound small red potatoes, one pound of carrots, 1 pound onions the size of large radishes, and 2 oz dried shiitake mushrooms are added, along with 1-1/2 cups water and a bit of salt. The covered pot returns to the oven for 2 more hours. At that point everything should be tender. Remove the meat and vegetables and boil the liquids down to 3 cups. Thicken the broth with 2 teaspoons of potato starch dissolved in 2 Tbsp of red wine.

Here is all the meat, with most of the vegetables — wow – that’s a lot of food!

Plated, it looks like this, served with a California Cabernet Sauvignon.

Napped with the thickened stock, this is a wonderful meal.

Since we started with 4.5# of meat, we ended up with lots of meat and vegetables left over. In the next few weeks, you will see how different ways this meal can be used for a Fast Day: repeated as is; as a cold plate supper; as cottage pie. So this might be a great thing to prepare during the holidays, since it provides many subsequent meals.

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