Pot Roast

    This is a great example of how a keto meal can be prepared along with the family meal. Place the beef chuck, carrots, onion, potato, and mushrooms in a roasting pan. Add a small amount of water to cover the bottom. Salt and pepper to taste. Cover and cook in a 325°F oven for 4 hours. Remove the cover and cook for one more hour. Remove and weigh the keto portion of the beef and carrots, and then season the remaining meal to the families’ desired taste.

    43 g 40% heavy cream

    23 g beef chuck roast, cooked

    12 g carrots, cooked

    10.7 g European-style butter

    11 g walnut oil

    After measuring all ingredients on a gram scale, place the beef and carrots in a small dish and add the butter. Serve the cream with added water to make a “milk” drink. Pour the oil in a small cup to drink.

    Dietitian’s Corner: Walnut oil is high in polyunsaturated fatty acids, which can lower blood cholesterol levels.