Pot Roast with Vegetables

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Made with iron-rich beef combined with vitamin C-rich tomato-based vegetable juice, this is an easy all-in-one dish to make to help boost iron levels. To add even more vitamin C to the meal, serve with a salad of greens, chopped red peppers, and fresh lemon juice-and-olive oil dressing. Have a cup of strawberries or an orange for dessert.

Reprinted from Healthier Holidays Going Against the Grain, by Melissa Diane Smith

  • 8Servings


  • 1½ Tbs. organic extra virgin olive oil

  • 1-1½-lb. organic chuck roast (as thin as possible)

  • ¼ tsp. ground cinnamon (optional, for slightly richer flavor)

  • 3 carrots, peeled and chopped into 2-inch chunks

  • 2 celery stalks, cut into 2-inch chunks

  • 1 medium onion, quartered

  • ½ lb. fresh green beans, snapped into 2-inch-long pieces

  • 1 medium red-skin potato, quartered

  • 5 cloves whole peeled garlic

  • 1½ cups vegetable juice

  • 1½ tsp. chopped fresh parsley leaves


  1. Heat olive oil in Dutch oven or deep saucepan over medium-high heat; brown roast on both sides. Remove pan from heat.
  2. Sprinkle roast with cinnamon, if using. Put carrots, celery, onion, beans, potato, and garlic around roast; pour vegetable juice over all.
  3. Put pan back on stove; turn heat to medium-high. When liquid starts to bubble, cover, turn heat to low, and simmer 1 to 1-1/2 hours, until roast and vegetables are tender, checking every 20 minutes to see that there is enough liquid and that roast isn't sticking to bottom of pan. Add 1/4 cup more vegetable juice or water, if dish seems too dry. Season with salt and pepper to taste; sprinkle parsley atop each serving.

Nutrition Information

  • Serving Size: 1
  • Calories: 287
  • Carbohydrate Content: 12 g
  • Cholesterol Content: 56 mg
  • Fat Content: 18 g
  • Fiber Content: 3 g
  • Protein Content: 18 g
  • Saturated Fat Content: 7 g
  • Sodium Content: 171 mg
  • Sugar Content: 4 g
Harissa Roasted Salmon with Lemon Asparagus recipe

Harissa Roasted Salmon with Lemon Asparagus

This true “tray meal” comes together in minutes, making it perfect for a busy weeknight dinner.p.p1 {margin: 0.0px 0.0px 5.0px 11.0px; text-indent: -11.0px; line-height: 10.0px; font: 9.0px Helvetica} Preheat oven to 400°F. Line shallow roasting pan with foil, and set aside. In small bowl, mix together 1 tsp. oil, harissa paste, and honey. Brush fish all over with harissa mixture, and place on one half of prepared pan. In medium bowl, toss asparagus with remaining oil, salt, and pepper, and arrange on other half of roasting pan. Nestle lemon quarters among filets and asparagus. Roast 10–12 minutes, or until fish is just cooked through. To serve, divide each filet in half, and remove center bones (and skin, if desired), add ¼ of asparagus and ¼ roasted lemon, and garnish with cilantro, if using.