I first decided grass fed beef was better during the two decades when I lived in Colorado and my research friend had a ranch… I bought a freezer, half a cow, went to the butcher and with her advice agreed to the unorthodox “leave some fat on.” Wow. What a difference in the meat and the final flavor.
Only recently have I also learned that grass fed beef and other meat has more vitamins B and E, is higher in the minerals calcium, magnesium, and potassium, and—debunking the notion that saturated fat is bad—a correct balance of healthy fats especially omega 3s; actually an important part of our diet. In truth, fat from grass fed meat is free of the hormones, pesticides, artificial coloring (yes—grain-fed is also paler and therefore “reddened” for consumer appeal) which are the problems with fats (and the meat) from factory-farmed animals used in most health studies involving meats and saturated fats.
I typically use a rump roast for roast beef. You can also use a round roast or a sirloin tip as this slow roasting method at low heat tenderizes tougher cuts of beef; the lower heat prevents any gristle from getting too tough. In fact, I don’t recommend this method for choice or prime grades of beef, or the more tender cuts, as slow cooking these delicate cuts can make them mushy.
Roast beef is easy, relatively inexpensive, and you get great leftovers for roast beef sandwiches. The creamy, delicious sauce is dairy-free.
You will need a meat thermometer
3 to 3 ½ pound boneless Rump Roast (or Sirloin and with a layer of fat if possible)
2 large cloves of garlic
Salt and pepper
Wild Mushroom Sauce
3 Tablespoons pasture butter, split
2 cups (about 5 ounces) assorted mushrooms, such as cremini, shiitake and oyster, attractively sliced
½ teaspoon each Sea salt and freshly ground black pepper
½ cup red table wine
1 shallot, minced
1 cup (or so) juice from roast
2 Tablespoons chopped flat-leafed parsley (plus more for garnish-optional)
1 cup coconut milk
2 Tablespoons grainy mustard
1. Bring the roast to room temperature (remove from refrigerator at least an hour before cooking but leave it wrapped).
2. Preheat the oven to 375°F.
3. With the flat side of a knife, crush each garlic clove then slice into slivers.
4. With a sharp knife, make small incisions around the roast. Place a sliver of garlic into each incision. Rub the roast with about a tablespoon of olive oil, sprinkle with salt and pepper.
5. Place the roast in an oiled baking dish, fatty side up. Placing the fat side up helps create a tender roast; as the fat melts it will bathe the entire roast in its juices.
6. Brown the roast 30 minutes in the hot oven, then turn the oven temperature to 225°F and roast about another hour.
7. The shape of the roast greatly affects cooking time so keep an eye on it and use your meat thermometer. If your roast is on the long and narrow side, versus a more round shape, it may take less time to cook. When the roast just starts to drip its juices and it is brown on the outside, check the temperature with a meat thermometer. Pull the roast from the oven when the inside temperature of the roast is 135° to 140°F.
8. Let the roast rest for at least 15 minutes, tented in aluminum foil to keep warm, before carving.
9. Sauté the sliced mushrooms in 2 Tablespoons of butter, salt and pepper over medium heat until just browned, about 6 minutes. Remove to a bowl.
10. Wipe out the skillet and return to medium heat. Melt the remaining 1 tablespoon butter in the skillet and add the shallots. Sauté over medium heat, stirring, until golden, about 3 minutes.
11. Add the mustard and coconut milk and bring to a boil, cooking until slightly thickened, about 3 minutes. Stir in the parsley.
12. To serve, spoon the sauce on a plate; place a slice of roast beef on the sauce and scatter the mushrooms over top. Garnish with additional parsley, if desired.
Serve and savor!