Mississippi Pot Roast
Sorry folks—the Ranch Mix Recipe was missing earlier. Don’t worry, though! Here’s the full recipe again, now with the homemade Ranch Mix included. Enjoy!
Hello everyone!
It's Angela, here again to give Camilla a week off from recipe planning. I'm keeping it simple as always—we are all so busy, especially around the holidays! You can find lots of variations of this classic recipe, Mississippi Pot Roast, but mine is 5 ingredients and a crock pot, and that's it! The two best parts of this recipe are the leftovers (it'll feed your family for days), and the many ways you can use this melt-in-your-mouth roast: scoop it over egg noodles, rice, or mashed potatoes; shove it in a sandwich with melted cheese; or eat it right out of the pot; it's delicious all on its own. I promise, you can't mess up this recipe!
You know the saying, we are what we eat, and boy, do I believe that! I'm super lucky to get my beef from my neighbor, where I watch the cow graze year-round on yummy grass. If you don't have a rancher neighbor, opt for a pot roast from a grocer that sources grass-fed beef locally. The small increase in price will pay off in dividends—for your health! I'm a smidge embarrassed to be using an ingredient that is processed (a ranch dressing packet), but if this is the only processed food you'll be eating this week, it will be OK. Alternatively, you can make a homemade ranch mix, and my recipe is below.
~ Angela
Harlan’s Food For Thought
Mississippi Pot Roast Macros per Serving
8 servings per meal
Protein: 30g
Carb: 1g
Fat: 30g
Calories: 400
Homemade Dressing Mix Macros per Serving:
8 servings
Protein: <1g
Carb: 1g
Fat: 23g
Calories: 215
Total Macros (Consuming 1 Serving of Pot Roast and 1 Serving of Dressing):
Protein: 31g
Carb: 2g
Fat: 53g
Calories: 615
This meal is ideal for a low-carb/keto diet. The total carbohydrate content is very low, and fat is high. In a true ketogenic diet, the majority of calories should come from fat—not protein—which is a common misconception. If the majority of your calories come from protein, your body converts the extra amino acids into glucose through a process called gluconeogenesis. Glucose may remain the primary fuel source.
When the majority of your calories come from healthy fats, the body recognizes fatty acids as the most abundant fuel source and switches to a fat-burning mechanism for fuel called beta oxidation. Your body still produces glucose on a keto diet, as it requires some glucose, but it is not the primary fuel source.
The powerhouse of the cell is the mitochondria, whose job is to generate ATP, the body's energy currency. ATP is essential for almost every bodily function. To produce ATP, the mitochondria require oxygen and either glucose or fatty acids. Glucose is converted into ATP through cellular respiration, while fatty acids are converted through beta oxidation.
One fascinating aspect of using fat as a fuel source is that it yields significantly more ATP! On a ketogenic diet, your body produces more ATP for energy and breaks down stored body fat during the process.
The challenge with the American diet is the overconsumption of both fats and carbohydrates. This abundance of fuel sources leads to weight gain, damage to mitochondria, impaired cellular function, and chronic cellular damage. Over time, this paves the way for many chronic illnesses and metabolic health issues we see today.
"Let thy food be thy medicine."
—Hippocrates
Here is a 16 week study on the effects of a ketogenic diet on type-2 diabetic patients.
Disclaimer:
The information above is intended for educational purposes only and is not medical advice. As always, consult with a medical professional before starting a new diet.
~ Harlan Wolff, Registered Nurse and Clinical Educator
Mississippi Pot Roast
Serves: 7-8
Prep Time: 15 minutes
Cook Time: 9 hours
Total Time: 9 hours 15 minutes
Ingredients:
1 beef chuck roast (any variety and size will work).
1 cup beef stock.
1 packet of Ranch dressing mix.
1 16oz jar of pepperoncini and the juice.
1 stick of butter.
Instructions
Optional Sear: I start by searing my roast on all sides in a heavy Dutch oven on the stove over high heat using a neutral oil such as avocado oil for a deep umami flavor, but you can skip this step and it'll still be delicious.
Assemble in the Crock Pot: In the morning, before you head to work, place your roast in the crock pot. Pour the beef stock over the roast, then sprinkle the ranch dressing mix over everything. Follow by dumping the jar of pepperoncini with juices and placing the stick of butter on top.
Cook: Cover and set your crock pot on low heat and cook for around 8 hours.
Shred and Finish: When you get home from work, remove the lid and stir, allowing the flavors to blend and the meat to fall apart. Remove any bones. Turn up your crock pot to high, stirring frequently until most of the liquid has evaporated and the meat has shredded, around 1 hour.
Serve: Use this hour to unwind or make a pot of mashed potatoes and a side of green beans. Serve the roast as desired!
Homemade "Ranch" Dressing Mix
2 tablespoons each:
dried chives.
dried parsley.
dried dill.
1 tablespoon each:
garlic powder.
onion powder.
dried mustard.
1 teaspoon each:
salt.
ground pepper.
Combine all ingredients and mix well. Serving size = 2 tablespoons.
To make a salad dressing, mix 1 cup mayonnaise, ½ cup sour cream, 1 tablespoon of lemon juice or white vinegar, and 2 tablespoons of seasoning mix. Stir or whisk together, and chill. Keep sealed in the fridge for up to one week.
Enjoy!