Weekend Pot Roast

Pork Shoulder with Stir Fried Veggies and Salad

When I went shopping for my food this week on Tuesday night (I do most of my shopping on Tuesday nights), a really good looking Pot Roast caught my eye. It’s a Pork Loin Roast, and for whatever reason, I was hit by a craving for a roast this weekend. I’m setting it up to marinate tonight, and I’m going to share with you all how I’m going to do it, so that you can too! Using my crock pot (or other slow-cooker) is one of my favorite ways to put together a full meal, ready to serve many hours in advance. I often put together a meal in the morning, set it on low, and leave it all day so that it will be ready for dinner when my wife and I get home from work. I also love to do slow-cooked soups, stews, and sauces for dipping, or just thick sauces for eating. And right in line with the mode of the season: roasts are definitely winter comfort food!

What you’ll need:

  • 1 large roast (beef or pork, this recipe works on either)
  • A crock pot, or other slow-cooker
  • 1 cup rum (use a good rum; cheap stuff still tastes cheap when you cook with it!)
  • 3 cups water
  • 2 cloves coarsely chopped garlic
  • 1 inch peeled coarsely chopped ginger
  • 1 inch peeled sliced ginger
  • 1 tablespoon rosemary
  • 1 tablespoon italian seasoning
  • 2 tablespoons coconut oil
  • salt/pepper
  • Vegetables:
  • 3 large carrots, sliced long
  • 1 large zucchini, sliced long
  • 4 small sweet potatoes

Marinate first. Find a container (or use the crock-pot, if you don’t have another container) and put the meat in with the rum and 1 cup of water, as well as the rosemary, italian seasoning, salt and pepper (if you use salt and pepper; I’ll only be using pepper). Put the container in the fridge and let it sit. Turn it over once tonight before going to bed (if your container is not water tight, you’ll have to turn the meat over inside it), and again tomorrow morning. This makes sure that the roast has had even access to the marinade.

Several hours before dinner, put the meat in the slow-cooker and start cooking. At this point, you should add the other 2 cups of water. After adding the water, carefully place the sliced ginger on top of the roast, getting fairly even coverage. And finally, add the coconut oil on top of the sliced ginger in little chunks; it will melt and run all over the meat as it heats up. This is going to come out great! Turn the roast at least once during it’s cook time, or every 2 hours, on average.

You should already be familiar with your slow-cooker, and should know how long it will take to do a roast. For me, I will be cooking this on low for about 6 hours, since that’s how long it takes for the roast to go from “cooked” to “melt in your mouth”. So if I plan on eating at 6:00 pm, I’ll be putting this roast in at noon. If you’re not already familiar with your slow cooker, follow these instructions: Give yourself a minimum of 6 hours. Put the roast in and turn it on to high. Check every 30 minutes, and once the water inside is boiling, turn it down to low. Continue to check every 30 minutes. If it stops boiling, turn it back up to high. Continue this process until it has cooked for approximately 6 hours, or more.

1 hour before dinner, add the sweet potatoes to the pot. This is important. It takes a while for potatoes to cook, and even longer for them to share their flavor. So make sure to give it at least an hour, if not 90 minutes in the crock. Rest assured: you won’t overcook the sweet potatoes.

30 minutes before dinner, add the carrots. And 15 minutes before dinner, add the zucchini. Now, there are a lot of other vegetables which will work great in a roast like this. You could use boiler onions, and cook them the entire time with the roast. They will come out GREAT; they’ll be like an onion version of the roast! You could also add leeks, fennel, celery, olives, parsnips, and many more. The only thing you should be careful of is this: how long does it take each vegetable to cook when being steamed? As a rule, double that cook-time for the amount of time to be in the roast. We want these vegetables to both pick up flavor from the roast, and share their flavor with the roast and potatoes, which takes time.


This is such a simple meal. It takes minimal preparation (though that preparation is stretched out over a long period of time), and comes out amazing. Also, there is no real serving order, since it’s all coming from the same place! And finally: Enjoy!!

If you like this, share some of your roast stories in the comments section! Any slow-cooker story will be appreciated and enjoyed!

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0 thoughts on “Weekend Pot Roast

  • Aimee J

    we don’t drink alcohol in our family and don’t usually cook with it (since I don’t have it on hand) is there something you can recommend that i can use in place of the rum?

    • urbanpaleochef

      Hi Aimee,
      I am so glad you asked that, and there are a lot of alternatives!
      Since this is a slow cooked meal, you could use olive oil, apple cider vinegar and water as the marinade. It will be a very different flavor, and an old stand-by recipe for me! On beef you might consider using balsamic vinegar instead. On pork, you might want to add some actual apple juice or cider. The apple flavor is great with a pork roast!
      Finally: beef and pork both roast both taste great without any marinade at all. If you want to go this route, I have done both a slow cooked roast and an oven roast with just spices and a bit of water.

      Let me know what you end up doing, and how it comes out. Thank you for your question!

  • beckwebsites

    Sounds fabulous. We’ve got nothing against alcohol, but haven’t used rum with a roast before. That would be interesting. There are probably many permutations, but any experience with using a bourbon with a slow cooked pork? Man there is nothing like the taste of those veggies with a roast.

    • urbanpaleochef

      Yep, done roasts with beer, bourbon, scotch, canadian whiskey, tequila, rum, wine, and ouzo; not to mention all normally available vinegars, and several different fruit juices. Since going Paleo, I have stopped using grain-based alcohols, which means no more beer, bourbon, or whiskey, but I definitely have plenty of experience to draw on! My specific recommendations are below; my general recommendations are as follows: each marinade ingredient will change the flavor of the meat, and the tenor of the dish. Choose your marinade ingredients based on the flavor profile of your intended dish; then choose your vegetables and spices to match.

      Slow-cooked pork with bourbon will be amazing!
      First: make sure that you know the bourbon flavor before you choose your marinade ingredients; that flavor is important to getting the ingredients right. My recommendations can only be generalized to the expected flavors of the bourbons out there. Also, choose your spices carefully to match the specific bourbon you’re using: corn+wheat bourbon will do well with a teaspoon of vanilla and some salt on the pork (and you may consider a light usage of ginger) while corn+barley or corn+rye will do better with a healthy serving of ground black pepper, and even perhaps a light sprinkling of cayenne pepper.
      For vegetables, if it’s a corn+wheat bourbon, I would recommend going with sweet potatoes (either way), parsnips, and toasted tomatoes and toasted red and orange peppers (just cut them in half, put them in the oven at 450 on an oiled tray, and take them out when they are browning), and use the white boiling onions. For the corn+barley/rye bourbon, I would use sweet potatoes, carrots, and zucchini, as well as red boiling onions (like red spanish onions, but about 1 inch in diameter); and I might even put in some whole white or crimini mushrooms with the onions.
      In both cases, put the onions in with the roast. They need to cook with the roast for the whole duration.

      And finally: make sure to take the time to enjoy your work!!
      Thank you for your question!