Almond-Crusted Tilapia

Over a bed of salad, topped with crumbled walnuts

To repeat myself in so many ways, fish caters to an easy method for whipping up a quick, protein-rich meal.  Why not kick it up a notch and try it 4HB crispy-style?  I feel almost guilty claiming this to be a new recipe; but a new method is certainly worthy of a new post.  And while not quite full-on breaded quality, the almond flour will get you a whole lot closer than you’d expect.  And you’ll feel you’re giving yourself a bit of a treat!

4 filets, tilapia
1 lemon
1/2 cup almonds, slivered or sliced
2 eggs (or 3 egg whites)


  • Rinse the tilapia under cold water and pat to dry.
  • Season both sides of the fish with salt and pepper.  Squeeze a little lemon juice on both sides, as well.
  • In a small food processor, chop up the sliced or slivered almonds until you have a course powder.  Pour onto a flat plate and set aside.
  • In a wide-mouthed bowl, whisk together the eggs (or egg whites).  Add any additional seasonings (or just a little extra salt & pepper), and whisk again to combine.
  • Place the egg bowl and plate of crushed almonds side-by-side.
  • Dip both sides of a filet into the egg mixture.
  • Shaking (or letting drip off) the excess egg, dredge the soaked filet into the almond powder to coat.  Set coated filet aside and do the same to your remaining filets.

  • Heat coconut oil in a large frying pan over medium-high heat.
  • Place filets in the pan  and cook for 3-4 minutes per each side of the fish.

  • Plate and….Voila! Enjoy your crispy fish.

Grilled Marinated Lamb Loin

A lamb first-timer! Never cooked it; haven’t consumed with great frequency.  No particular reason, other than it’s a bit out there from the standard steak or chicken.  But meat is meat; meat is a big part of my diet these days; so let’s explore the possibilities!

Over the past few months, my husband has placed a couple of meat orders from U.S. Wellness Meats (goal: stocking up our freezer with quality grass-fed meats for any day of the week!).  The second time around, we decided to get a little bit adventurous and added a lamb loin to the order.  I like a challenge; and am all for researching recipes for the unfamiliar in order to make it 4HB friendly, and our own!

So quite simply, quite tastily, and not-so-sheepishly; I share with you a flavorful and juicy recipe for lamb loin, grill-style!

1 tbsp extra virgin olive oil
1 lemon, zested (about 1/2 tsp)
1 lemon, juiced (about 2 tbsp)
2 tsp, dried oregano
2 tbsp garlic, minced
1/2 tsp salt
1/4 tsp pepper, freshly ground
2 lamb loins (approx. 4 oz. apiece)


  • In a bowl, combine the first 7 ingredients to create your marinade.
  • Pour marinade into a sealable plastic bag.
  • Add the lamb loin(s) to the bag and toss to coat well in the marinade.
  • Marinate in the refrigerator for at least 1 hour.
  • Grill over medium-high heat for approximately 5 minutes on each side.
  • Let sit for a couple of minutes before serving.

Season Rubbed Pork Tenderloin

I’m telling you – I have become quite fond of the pork tenderloin! With the rosemary and balsamic grilled tenderloin recipe under my belt, I wanted to try another version with more of a simple (yet flavorful!) rub-quality.  And this time, I did it oven-roasted style.   I had almost all of the necessary ingredients in the spice rack, already – so it did not take a lot of shopping prep (simply just remembering to buy the meat!).  And, of course, to give credit where credit is due – I pulled this recipe from Ellie Krieger via Food Network.

Here’s the rub-down:

1 tsp garlic powder
1 tsp dried oregano
1 tsp ground cumin
1 tsp ground coriander
1 lb pork tenderloin
1 tbsp extra virgin olive oil
2 cloves garlic, minced


  • Pre-heat the oven to 450 F
  • To create the rub, combine the dry ingredients (garlic powder, oregano, cumin, coriander, salt) in a small bowl, mixing well with a fork.

  • Sprinkle over the outside of the pork tenderloin, turning to coat.
  • With your hands, rub well over the entire tenderloin, occasionally patting to ensure adhesiveness.

(I usually coat the tenderloin in the spice rub in the morning and allow it to marinate in the refrigerator during the day.  But you can go ahead and begin cooking at this point, if you prefer).

  • When ready to cook (again, with the oven pre-heated to 450 F), heat 1 tbsp of olive oil in a frying pan over medium-high heat.
  • Sear the sides of the tenderloin in the heated oil, rotating occasionally with tongs to cover all of its surfaces, for about 10 minutes. 
  • A few minutes into the 10-minute sear time, add minced garlic to the pan with the searing tenderloin.  (The garlic will burn if you leave it cooking in the pan for the full amount of time).
  • When finished, transfer the tenderloin onto a roasting pan and put in the oven for another 20 minutes.
  • Allow to cool for 5 minutes or so after removing the tenderloin from the oven; then slice and serve!

Meaty Lasagna with Eggplant Noodles

Eggplant “faux” lasagna is another meal idea which I have seen referenced several times in the 4-HB circles.  So, again, I had to give this one a shot! This turned out really tasty (and hardy!).  I have to be honest – the active cook time is a bit longer than most of my other recipes on here; but sometimes it’s that extra work and time that makes the flavor simmer right on up to its tastiest potential! I guarantee there are a number of ways to cut down on the meat/tomato sauce time, if you so desire.  But overall, I am pleased with the concept; and am thrilled with how well eggplant worked in this scenario as a substitute for lasagna noodles.  Furthermore, I always dig having leftovers in the fridge for any lazy mealtimes the remainder of the week!


For the “noodles”:
2 large eggplants
Olive oil
Freshly ground black pepper

For the sauce:
1.5 lb ground beef (can be substituted with ground turkey, sirloin, etc.)
1 green bell pepper
1 yellow onion
3 cloves garlic, minced or chopped
1 28-oz can, diced tomatoes
1 6-oz can, tomato paste
1 8-oz can, tomato sauce
1/3 cup, water
1.5 tsp, Italian seasoning
2 tsp, dried basil
1 tsp, garlic powder
Salt and Pepper, to taste
1 cup, baby spinach leaves
1 tsp, red pepper flakes (optional)

For the “cheesy” layer”:
1.5 cups cottage cheese (I used 1.5% milkfat)
1 tbsp, pesto sauce (Trader Joe’s has a good pre-made one)
2 eggs, beaten


  • Chop the green bell pepper and onion into large chunks.  Dump into a small food processor along with the garlic, and process until well-chopped and combined.
  • Combine the contents from the food processor with the ground beef (by hand is easiest).
  • In a large dutch oven or pot, cook the meat over medium heat until browned.

  • Pour in the cans of tomatoes and the water, along with the Italian seasoning, salt & pepper, basil flakes, and garlic powder.  Stir to combine.
  • Reduce to a simmer and cover with a lid.  Continue to cook the sauce, stirring occasionally, for about 1 hour 30 minutes.
  • While the sauce is cooking, preheat the oven to 400 F.
  • Wash and peel the thick outer skin of the eggplants.  Discard the skin.

  • Slice the eggplant into approximately 1/4-inch rounds.  Place slices on a lightly greased baking sheet.  Lightly coat the eggplant in olive oil and season both sides with salt & pepper.  Bake for approximately 15 minutes, or until eggplant softens.

  • In a separate bowl, beat together the 2 eggs; then combine eggs with the cottage cheese and pesto.
  • When the sauce has finished cooking, layer the bottom of a 9×13 baking dish with 1.5 cups of the meat & tomato sauce.  Top with a layer of spinach leaves.

  • Place eggplant slices in a single layer over top of the leaves.

  • Top the eggplant layer with about half of the pesto cheese mixture; spread to evenly layer over the eggplant.
  • Add another 1.5 cups of the meat sauce over top of the cheese layer.
  • Place another layer of eggplant slices over top.  Layer with the remaining pesto cheese layer.  Depending on how much sauce & eggplant remain, continue by alternating with another meat sauce layer, followed by an eggplant layer, using the remainder of the meat sauce as the top and final layer. Sprinkle red pepper flakes over the top if you’d like to add some heat!

  • Cover baking dish with aluminum foil and bake at 375 F for approximately 25 minutes.  Remove the foil and continue baking for another 25 minutes.
  • Leave to rest and cool for 10-15 minutes after removing it from the oven, then cut and serve!

Slow Cooked Saucy Pulled Pork

Ah yes, it’s another slow cooker recipe! I love the concept; I really do.  I pulled this one from TV, yet again, while watching Kelsey’s Essentials – but, of course, omitted the brown sugar to make it 4HB-friendly.  It still tasted very rich and yummy to me! Now, if only I could have piled it up high on a bun to make myself a pulled pork sandwich… Oh well – baby steps (I’ll save that one for a cheat day)! I will say, however, that it tasted very delicious on its own.  I’ve also found that it’s pretty versatile.  For one, it is pretty terrific as a meat sauce on squash noodles or spaghetti squash noodles.  My goodness, how things are coming together!

One big reason that I like this particular recipe is because the spice combination gives you good pulled pork flavor, without making it taste too much like a Mexican-style pulled pork.  Which, of course, I also love (ahem, slow cooked carnitas, anyone?).  But it’s always nice to have some variation up your sleeve for meals! Plus, this version is super saucy – rich and flavorful.

That intro kind of reminds me of this recipe: sort of a long process, but with an eventual outcome of pure delicious satisfaction!

Hey, let’s crock it to the pot!

1 pork shoulder or butt (3-4 lbs)
1 15-oz can tomato sauce
3 tbsp chili powder
2 tbsp ground coriander
1 tsp ground cumin
1 tsp crushed red pepper
5 garlic cloves, minced
1/4 cup fresh lime juice (about 2 limes)


  • Combine the tomato sauce, chili powder, coriander and cumin in the bottom of your slow cooker.  Stir to combine.

  • Sprinkle the pork with salt and pepper and place in the slow cooker.

  • Using tongs, flip the pork around in the pot a bit to evenly coat with the tomato sauce and spice mixture.

  • Mince and dice the garlic and onions.  Add to the slow cooker and toss the meat, again, with tongs to evenly distribute its contents.

  • Cook on low for 8-10 hours until the pork is tender and beginning to fall apart.

  • Remove the pork and place in a large bowl or plate.  Let it sit and cool for a few minutes.(As you can clearly see below – my pork turned out so tender that I had to take it out in several large clumps! Was falling apart at the touch.  That’s some quality tenderization, there!)
  • With 2 forks, pull apart and shred the meat.  Remove and discard any excess fat.

  • Skim off any excess fat from the sauce that is left remaining in the pot.  Stir in the lime juice and season to taste with salt and pepper. (The purpose of the lime juice is to tame, slightly, the boldness and richness  in flavor that is ultimately created from the slow cooking of fat in the sauces.  Delicious flavor, already, but the citrus flavoring creates a product that really works well for the overall pulled pork flavor).

  • Add the shredded pork back into the slow cooker and toss with the remaining tomato sauce and meat juices.

  • Scoop generously onto plates!

Leftovers? Good news! The pulled pork can be stored in its sauce and refrigerated for a few days.  In fact, the next evening, it went quite well on zucchini and squash noodles! 

Sweet porky victory!

Balsamic & Rosemary Pork Tenderloin w/ Roasted Veggies

Hooray for experiments in meat cookings! I had not had much (okay…none) experience with cooking pork tenderloin, but I can’t say the idea hadn’t frequently piqued my interest.  As ridiculous as it may sound, I love the idea of a plate full of several small medallions of sliced meat, “crusted” on the outside with  flavor and the natural char from the grill.  So flavorful, yet so simple! None of this is truly important, I know – it all becomes “one” in the stomach, after all.  But why not let the simplest things become the enjoyment within the culinary experience? I’m all for these little mini, meaty delights – just give me lots of those cute little rounds o’ protein!

At my last Trader Joe’s stock-up session, I decided to pull a log of pork tenderloin from the meat fridge.  Commitment is the in the purchase after all; so soon after, I did a quick internet search to nail down the important concepts – such as – how high to heat the grill, how long to cook it, and what people are typically using to marinate (all building up to the development of ideas to chalk it up to a 4HB-worthy quality).  So I decided to keep it simple this go-around….and trust me; sometimes less IS more! (I feel like I say that a lot.  That’s good).

Now to the part where we make good things happen.

1 lb pork tenderloin
1/2 cup extra virgin olive oil
1/2 cup balsamic vinegar
A few springs, fresh rosemary (or 1 tsp dried rosemary)
Salt & Pepper, to taste
1 tsp garlic, minced


  • Season tenderloin with a light salting, and less-light peppering.  If you’re feeling extra-oderificly frisky, add a touch of garlic salt in lieu of regular salt.
  • Pour the extra virgin olive oil and balsamic vinegar into a gallon-sized Ziploc bag.  Toss in the rosemary.  Put in the fridge and let marinate for at least 30 minutes (or overnight!).
  • Meanwhile, this would be a good time to start preparing the veggies.  Since this particular pork tenderloin will be grill-roasted, I thought I’d take advantage of the cooking tenderloin to allow some veggies to roast right alongside with it, soaking up its smoky & juicy goodness.  I selected “good” grilling/roasting veggies, such as: red onion, bell peppers, asparagus, and some squash.
  • On a grill preheated at medium-high, place the pork tenderloin either directly on the oiled grate, on a roasting pan (as imaged), or even on/in aluminum foil.  The latter of the two would make the most sense if you are planning to roast your veggies alongside the tenderloin.  But it works just as well to grill these on separate space on the grill.  Don’t limit yourself!
  • Cook the tenderloin for about 12 minutes, rolling it to alternating sides every few minutes or so to ensure even cooking.  If you reserved the freezer bag of marinade, you can use it to baste the tenderloin, occasionally, while it’s grilling.
  • About midway into the cooking process, add your chopped veggies alongside the tenderloin.  My first try at this, I added the veggies at the same time as the tenderloin, but ended up removing them much earlier (and covering with foil to keep warm!), as they clearly cook much faster than the meat.  Noted for future!
  • Lay a sprig or two of fresh rosemary over top the tenderloin/veggies for added flavor, if preferred.

  • After about 12 minutes, remove the tenderloin from the grill and let sit for a few minutes.

  • Slice up into medallions (mmm juicy!).

  • Distribute sliced pork rounds and piled-up roasted veggies to your plates!

Lemon Pepper Tilapia

Shown above with:  Squash Noodles with Stir-Fried Veggies

I’d like to give a shout out to all the little fishies out there! Thanks for offering up a great way to throw some variety into the meal rotation.  I’m sure you flip for joy over your role in my world.

Cooking fish can be much quicker and simpler to prepare than a boring ol’ chicken breast. Truly! And let’s be honest.  It’s not every day that I am so prepared with a plan before I even head out the door for the day (a.k.a. slow-cooker meals…which clearly takes some pre-planning).  And some days, I’m just pretty beat from the day, and don’t particularly feel like spending too much time cooking up some creation! So in these situations, there’s not much that really beats a quick fix of a fish on top of a huge pile of salad veggies.

The idea of seafood is a bit intimidating initially for some, for certain. But tame it out a little, use the right seasonings, and you’ve got a good potential of bringing those fish-fearing folks over to the sea side.  One thing that I have learned, at least when it comes to white fish such as tilapia and halibut, is that less is more.  And nothing seems to handle this on the seasoning front better than a lemon/pepper version.

One disclaimer I always like to note about fish is – the less “fishy” they smell, the fresher those little flippers are.  So if you’re buying your fish already thawed at the seafood counter, I’d advise using it within 2 days.

1 tbsp coconut oil (or extra virgin olive oil, for cooking)
1/2 tbsp extra virgin olive oil (for coating the fish, pre-seasoning)
3 filet tilapia, approximately 3/4 to 1 lb (for 2 people)
1 lemon
Black pepper, freshly ground


  • Rinse tilapia under cold water, and pat to dry.
  • With a basting brush, lightly coat the fillets on all sides with extra virgin olive oil. 
  • Lightly season both sides of the tilapia with salt and freshly ground black pepper.
  • Slice the lemon into wedges, and squirt with a couple of sprays on each side.

  • Heat coconut oil in a large frying pan, over medium-high heat.
  • Once the oil has heated up (but not yet smoking), add the tilapia filets.

  • Cook for 3-4 minutes on each side (around 7 minutes, total).
  • Top it off with another spritz of fresh lemon juice, for added flavor (and squeeze over top the salad veggies, if applicable). 
  • Serve!

See? Sometimes the intro is just way more monstrous than the recipe, itself!

*Note:  This same recipe also works well if you prefer to cook it on a grill.  Simply omit the coconut oil and pan-frying steps.  Put the fish on a square of aluminum foil, and place the foil on a pre-heated grill over medium-high heat.  Cooking time will be similar (if not a minute or 2 more), but you can always test for done-ness once the fish can be flaked easily with a fork.

Tilapia over a veggie-filled salad, sprinkled with fresh cilantro and red cabbage

Slow Cooked Carnitas


As most of us have come to learn, Mexican food tends to be just about the simplest cuisine to suit the 4HB lifestyle, with only slight modifications.  Has the riceless Chipotle Burrito Bowl become your fall-back meal plan, fast-food staple, yet? I’m originally from South Carolina, and was never a huge fan of Mexican food until I moved out to San Diego almost 7 years ago. It wasn’t long until I actually craved Mexican food.  I accredit this to one of two things:  subsequent deviation from a once-extremely picky palate (a.k.a – growing the heck up); or new exposure to Mexican food in a location actually close to the border (with no mass body of water in between!).   It’s all about authenticity sometimes; and good (almost-local) ingredients!

Once again, I’ve shot off on quite the tangent.  But when I think carnitas, I think of a good, home-cooked, Mexican dish.  This is one of my husband’s and my favorite slow-cooker meals.  Work all day; fiesta in the eve! Tender and juicy, with a touch of outer crispness; this hunk of meat is flavorful and filling!

Let’s get right down to this porky delight:

2 lbs boneless pork butt (or pork shoulder)
1/2 medium yellow onion
2-3 cloves garlic, chopped or minced
1 tsp salt
2 tsp black pepper, freshly ground
2 tsp dried oregano
2 tsp paprika
2 tsp cumin
1/2 tsp crushed red pepper flakes
1/2 tsp liquid smoke (optional)
2 tsp Butt Rub Seasoning (optional)
Fresh cilantro, chopped (for garnish)


  • Cut up the pork butt into approximately 1 1/2 inch cubes.  If you’re purchasing your pork from a butcher, they will usually cut it for you, if you ask.  
  • Trim off some of the excess fat, if you desire (but not all of it !)  If you’re like me, and a little frightened by the big splotches white, just trim off some of the fat.   Don’t get too obsessive over it, however, as you actually do want some of that fat to cook with the meat in order to allow for extra tenderness, juiciness, and flavor.  And trust me – the fat will melt right off of the meat, anyway, when it is finished.
  • Toss the cubed meat into the slow-cooker.
  • Season the meat with salt, pepper, oregano, paprika, cumin (and any other seasonings, should you choose to add-on), and toss to coat.  If using liquid smoke, pour the small amount into the pot.
  • Sprinkle the minced garlic & red pepper flakes over top the meat.  Cut the yellow onion half into 2 or 3 chunks, and rest the pieces, intact, on top of the meat.

If you are making this ahead of time, put the lid over the crock pot and let sit  in the fridge, absorbing that extra flavor. Otherwise, go ahead and plug it in and get it started! Trust me, your flavor will be delicious, as is.

  • Cook on low setting for 6-7 hours.

  • When finished, and ready to serve; remove from the pot with a meshed or slotted spoon, placing it into a pile on a cutting board or plate.
  • Discard the onion pieces.
  • Using a fork, press onto the pork to shred into pieces.  This will not be a labor intensive process, in the least, as it will literally just fall apart under the fork.
  • Dish out onto plates, and garnish with freshly chopped cilantro.  Serve as-is, or top with a seasoned & sautéed assortment of bell peppers, onion, and carrots; as imaged below. This mix of veggies, I’ve found, complements the meat really well! And, of course, it offers more resemblance to the innards of a yummy burrito.

Lemon and Rosemary Baked Salmon

I guess you can say I dig the fishes.  Who doesn’t like the idea of a solid chunk of Omega-3’s kickin’ in their system? Yes, fish are pretty good for you; and you can do a good job of making them tasty.  I once cowered at the idea of cooking fish…that is, before I knew much about how to cook ’em. Seems like it would be complicated — right? Not so much.  Probably one of the easier, less time-consuming dinners.  Sure, maybe the fish counter is a TAD pricier than the haphazardly piled pre-packaged chicken breasts a few feet down.  But you can’t beat variety; and a little dose of extra health benefits as a bonus, at that.  

As for salmon, it is one of my absolute favorites.  I pretty much stick to the fish basics: salmon, and the commonly-known white fish: halibut and tilapia.  Let it be known, however, that I am not against other types of fish! I just have these down pretty well at this point…and I’m satisfied! When I feel the itch to expand….oh – I will expand.  And you’ll probably read a blog write-up about it. Isn’t life predictable like that?

Have I successfully “lured” you in yet?

Let’s begin.

1 lb salmon steak
1/2 tbsp extra virgin olive oil
1 lemon
2 sprigs rosemary
1/4 tsp salt (or more, to taste)
1/4 tsp pepper (or more, to taste)


Preheat oven to 350 F

Pull the salmon from the refrigerator.  Now, there are several ways to buy salmon.  I usually get it straight from the counter at Henry’s (or other establishment where I consider the butchers to be super friendly – only because it makes me come back for more! And I love it when butchers give you unsolicited cooking tips if you aren’t exactly familiar with a product).  But you can also buy salmon frozen.  You’ll need to make sure to think ahead and thaw it out by either leaving the frozen salmon in the fridge overnight and/or during the day; or defrosting under cold water.  Use caution when defrosting on the spot, however; as you do not want to start the cooking process during the defrost process. 

Rinse off the salmon under cool water.  (note:  do not rinse seafood under warm water, as this is a bacteria catalyst! And to repeat myself – you don’t want to start warming the fish before you actually cook it.  Be gentle folks!! Be sweet to your salmon!).

After rinsing, place the salmon on a baking pan lined with aluminum foil.

Lightly drizzle  the fish with olive oil and spread with a basting brush to coat the skinless portion of the fish.

Season with sea salt and pepper; squeeze the juice from a small slice of your lemon over the meat.  Cut the lemon slice into 2 halves and rest on top of the fish.  Place a couple sprigs of fresh rosemary over top, to evenly distribute over the meat.

Now, pop that fish into the oven.

Bake for approximately 15 minutes.  You can easily test when it’s ready if it flakes easily with a fork.  I tend to like my meats cooked more rather than less (I know, the shame!), but I left this one in for maybe 17 minutes.  But I could have easily pulled it out in 15.

Note: Another important thing to keep in the back of your skull is that fish will continue to cook once you’ve pulled it out of the oven.  So don’t overcook, or you’ll have a pretty dry-tasting fish.  And who’s the last fish you knew who had an adoration of arid environments?

So here’s the cool thing about aluminum foil.  Yes, I know I have mentioned in previous posts that it kicks the clean-up time by MORE than half.  But another fantastic thing about this product is that; when you are baking a fish with skin on it, you can de-pan it, all the while, leaving the skin entirely behind.  (I used a fish spatula, which is essentially a longer-narrower version of a regular spatula; but appreciating that this is a pretty specific piece of equipment to identify in a regular kitchen, let it be known, without shame, that a standard spatula works just fantastically).

Soo…that’s really about all there is to it.  And, while I let this fish bake itself into a magnificent belly pleaser; I had some veggies roasting simultaneously in that same oven.  1/2 pound of fish per person (2 people); and a big pile of garlicky and seasoned roasted veggies on the side.

(VERY much a side note – but just a little hint if you try this same idea for your veggie side – start the veggies up a little earlier than your fish for maximum tenderness.  But damn, if veggies don’t taste good no matter how you do them up).

Thanks for fishing in.

Slow Cooked Chuck Roast

Slow Cooked Grass-Fed Chuck Roast & Veggies, with a side of Rainbow Chard Salad

Link to:  Rainbow Chard Salad

Slow-cooking is a relatively new thing for me.  I mean, the slow cooker has been literally sitting in my kitchen, readily available to me, all well-intentioned, for about a year now, just begging to be used.  But I can’t believe it took me this long.  So much easier just having some contraption sitting on the counter, cooking for me while I’m slaving away at work – and a great method for ye ‘ol 4HB lifestyle!

So, if you don’t mind, allow me to mildly deviate here and talk for a second about meat.  The husband and I have been frequenting this fantastic butcher shop in La Jolla, CA for the majority of our grass-fed meats lately: Homegrown Meats.  We never quite know what we’re in the market for when we enter…just depends what kind of sweet meats they have on display that day! Some things standard; some things new.  But we stock up…and we stock up well. This time I went for the chuck roast. Never having actually cooked a roast before; I was fully aware that, in the day of the internet, it is easy enough to pull up a well-enough reviewed, and easy-enough, bare-boned recipe off of which to base my own concoction.

So…without further adieu, I present to you – Chuck Roast.  Melt-in-your-mouth, fall right off the bone (if your meat even HAS a bone), style.


  • 2 pounds chuck roast
  • salt, pepper to taste
  • 1 tsp garlic powder
  • 1/2 tbsp paprika
  • 1/2 tbsp onion powder
  • 1/2 tsp liquid smoke (optional)
  • 2-3 garlic cloves, minced
  • 1/2 cup beef broth
  • 3 carrots, chopped
  • 1 onion, quartered
  • 2 stalks celery, chopped
Take the chuck roast and season with salt, pepper, garlic powder, and paprika.
In a large skillet over high heat, brown on all sides.
Place into the slow cooker and add the chopped veggies, onion powder, paprika, liquid smoke, and beef broth.  Place the quartered onion pieces on top of the meat and sprinkle with minced garlic.
Cover the crock pot and cook on low setting for 8-10 hours.  And…
Remove the meat and vegetables from the pot, reserving some of the remaining liquid for gravy.
And that, my friends, is the recipe to a melt-in-your-mouth, slow cooked hunk of meat, that is so tender and moist, it will just fall apart with the slightest touch of your fork.  And the veggies are so soft, yet not too soft where they just turn into a big pile of mush at the bottom of the pot.  Pretty much the whole package here, folks.  And as I always say, feel free to add some red pepper flakes or other spices if you crave that extra bite.
Work all day, home-cooked comfort food ready for the table just in time to welcome you back home.  Thanks for all your hard work, ol’ crock.