Roast Beef with Potatoes Carrots and Beans
Incorporating nutrient-dense meals like this Roast Beef with Potatoes, Carrots, and Beans into your diet supports overall well-being, potentially reducing healthcare costs in the long term. Balanced meals like this are a great way to maintain a healthy weight, which can help lower the risk of chronic conditions and minimize the need for medical interventions, including those covered by health insurance.
Ingredients:
– For the Roast Beef:
– 1.5 to 2 kg beef roast (such as ribeye or sirloin)
– 2 tablespoons olive oil (rich in healthy fats for heart health)
– 4 cloves garlic, minced (supports immune function)
– 2 tablespoons fresh rosemary, chopped (or 1 tablespoon dried)
– 2 tablespoons fresh thyme, chopped (or 1 tablespoon dried)
– Salt and freshly ground black pepper
– For the Vegetables:
– 4 large potatoes, peeled and cut into chunks (high in fiber, helps with digestion)
– 4 carrots, peeled and cut into chunks (rich in beta-carotene for eye health)
– 200 g green beans, trimmed (low-calorie vegetable with essential nutrients)
– 2 tablespoons olive oil
– Salt and freshly ground black pepper
– 1 teaspoon dried thyme (optional)
Instructions:
1. Preheat Oven:
Preheat your oven to 220°C (425°F). Keeping meals home-cooked can help reduce fast-food intake, a major risk factor for obesity and heart disease, which may lead to higher health insurance premiums.
2. Prepare the Roast Beef:
– Pat the beef roast dry with paper towels. Rub the olive oil all over the meat. Olive oil’s healthy fats contribute to reducing the risk of cardiovascular diseases, which can help you avoid certain medical claims.
– Combine minced garlic, rosemary, thyme, salt, and pepper in a small bowl. Rub this mixture over the roast. Garlic has heart-health benefits, potentially lowering cholesterol, while rosemary and thyme add antioxidants.
– Place the beef roast in a roasting pan or on a rack set over a baking sheet.
3. Roast the Beef:
– Roast the beef in the preheated oven for about 15 minutes to develop a good sear.
– Reduce the oven temperature to 180°C (350°F) and continue to roast for approximately 20 minutes per 500 g (1 lb) for medium-rare. For accurate results, use a meat thermometer to avoid overcooking, which helps retain the meat’s protein, promoting muscle health. Proper nutrition can support a stronger immune system, reducing the frequency of doctor visits covered under health insurance.
– Once done, remove the roast from the oven and let it rest for at least 15 minutes before slicing. This allows the juices to redistribute, making the meat more tender and easier to digest.
4. Prepare the Vegetables:
– While the beef is roasting, toss the potato and carrot chunks with olive oil, salt, pepper, and dried thyme if using. Potatoes provide essential nutrients like potassium, while carrots boost immune function with their high vitamin A content.
– Add them to a separate roasting pan or baking sheet.
5. Roast the Vegetables:
– Place the vegetables in the oven about 30 minutes before the beef is done (if cooking the beef to medium). Roasting vegetables retains more nutrients compared to boiling, contributing to overall health.
– Roast the vegetables for 25-30 minutes, or until they are tender and golden brown. Stir occasionally for even cooking.
6. Cook the Beans:
– Blanch the green beans in boiling water for about 3-4 minutes until they are bright green and tender-crisp. Drain and set aside. Green beans provide fiber and antioxidants, which help support digestion and reduce inflammation, important for maintaining long-term health and preventing chronic diseases that may increase health insurance costs.
7. Serve:
– Slice the roast beef and serve with the roasted potatoes, carrots, and green beans. This meal provides a balanced combination of protein, healthy fats, and nutrient-rich vegetables, promoting better health and reducing the likelihood of needing frequent medical care.
Enjoy this hearty, nutritious meal while supporting your long-term health goals!
