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Pot Roast is one of those meals that inspires comfort. Because it is slow cooked for several hours, it is perfect for the weekend. It will fill your house with scrumptious aromas and there are always left overs for the next day. Pot roasts typically use the tougher cuts of beef - a chuck roast or shoulder roast - which have the most flavor. The slow cooking at low heat is what melts the tough connective tissue between the muscle fibers, leaving you with tender meat that flakes apart with your fork.

Let the roast sit (wrapped) for one to two hours outside of the refrigerator so that it comes to room temperature before cooking.

Ingredients
3 1/2 lb of beef shoulder or boneless chuck roast (look for a piece that is well marbled with fat for best results)
1 Tbsp STAR Grapeseed Oil 
1 large yellow onion, chopped
4 cloves of garlic, peeled and chopped
Red Wine, enough to cover the meat, about half a bottle
Salt, pepper, Italian seasoning to taste
1 Tbsp STAR Extra Virgin Olive Oil
1 cup baby carrots cut in half
4 red potatoes, cubed with skin on
1 cup frozen peas

1 Use a thick-bottomed covered pot (oven-proof if you intend to cook in oven), such as a dutch oven, just large enough to hold roast and vegetables. Heat 1 Tbsp of STAR Grapeseed Oil on medium high heat (hot enough to sear the meat). Sprinkle and rub salt, pepper, and Italian seasoning all over the meat. Brown roast in pot, all over, several minutes on each side. Don't move the roast while a side is browning, or it won't brown well.

2 When roast is browned, lift up the meat and add garlic and chopped onion to the bottom of the pan. Let the roast sit on top of the onions. Add the wine to almost cover the meat. Cover. Bring to simmer and then adjust the heat down to the lowest heat possible to maintain a low simmer when covered .Alternatively, you can cook the pot roast in a 175°F-200°F oven, once you have browned it on the stovetop, and brought the liquid to a simmer (make sure to use an oven proof pan).

By Elena Paravantes, RD
From the Olive Oil Times

The Mediterranean Diet Foundation in collaboration with several international health and nutrition organizations updated the traditional Mediterranean Diet pyramid to reflect and adapt to today’s lifestyle.

While some elements remained the same, there were new components added to this eating plan in order to represent the Mediterranean lifestyle as a whole.
The pyramid continues to promote breads, grains, olive oil, fruits and vegetables as the basis of the diet, while red meat and sweets are at the tip of the pyramid to be consumed sparingly. However, in this version recommended servings are included as well, providing the reader with a better idea of how much to eat and not only what to eat.

The most interesting aspect of this new model is the fact that it includes suggestions regarding cooking, socializing, use of seasonal and local foods, activity, moderation and of course adequate rest.
The pyramid has been translated in 10 languages that are spoken in the Mediterranean region and can be downloaded from the Mediterranean Diet Foundation website.

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“Good Day Colorado” on KDVR, the local FOX talks to dietician Suzanne Farrell about so called "Bad" Foods that are good for you.

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Daybreak” on KWGN in Denver, talks to registered dietician Suzanne Farrell, on how to incorporate this heart healthy diet into your diet.
 

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Daybreak” on KWGN in Denver, talks to registered dietician Suzanne Farrell, on how to incorporate this heart healthy diet into your diet.

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We are so excited about our new infused Olive Oils here at STAR and have been having lots of fun cooking with them.  This recipe uses the new Family Reserve Olive Oil with Lemon Peel and is a great use of leftover chicken!

• 5 oz package baby arugula, or 2 1/2 cups packed arugula leaves, well dried
• 2 Tbsp lemon juice, divided
• 1/2 cup fresh mint leaves, packed
• 2 Tbsp feathery tops from fennel bulb
• 2 cloves garlic
• 1/4 cup toasted pine nuts
• 1/4 cup STAR Capers
• 3/4 – 1 cup STAR California Extra Virgin Olive Oil
• Salt and freshly ground pepper, to taste
• 1 1/2 lb swordfish steaks, cut into 1 1/4 inch chunks
• 1/2 – 1 tsp crushed dried red peppers
• 1 large fennel bulb, cut in 6-8 wedges
• 8-10 STAR Spanish Green Olives
• 2 large lemons, cut into 1/4 inch slices
• 1 baguette, sliced diagonally, 1/2 inch thick, grilled or toasted

1. Pistou – In food processor or blender, chop arugula with 1/2 Tbsp lemon juice, mint, fennel tops, garlic, pine nuts and capers. With machine running, slowly pour in about 3/4 cup olive oil until mixture becomes a smooth paste. Season with salt and pepper. Scrape into bowl.
2. Skewers – Place swordfish in a shallow dish. Sprinkle lightly with salt and pepper, remaining lemon juice and crushed pepper. Toss with 1/4 cup Pistou, until evenly coated. Marinate in refrigerator 1-2 hours.
3. Heat oiled grill to medium-hot. Brush fennel wedges with oil. Thread fish onto skewers alternating with olives, fennel and lemon slices. Grill over direct, medium-high heat about 6-8 minutes, turning once or twice, until fish is char-marked and no longer pink in the middle.
4. Remove skewers from grill and gloss with a little extra olive oil. Serve with baguette toasts spread with Pistou.