Perfect Rump Roast + Creamy Baked 'Scalloped' Potatoes & Onions ~ Two Recipes

 If you enjoy a good roast, look no further than this Perfect Rump Roast Recipe!  This Rump Roast is good enough to serve during the holidays!  Lean on fat, but not on flavor and tenderness!

'Meat and Potatoes' go together like apple pie and ice cream.  Despite this combo getting a bad rap, it's popular for a reason.  It's hearty, satisfying comfort food, especially during the colder months.  It need not be shunned either.  Don and I often write 'Make Eating Great Again' on our Instagram food posts, precisely because we want to help people enjoy simple natural foods, including meat and potatoes as part of a healthy balanced (low-sodium, potassium-rich or K>Na) diet.  

We believe that the original American diet was not SAD at all, but rather it consisted of the basic foods ~ meats, eggs, dairy, fruits, veg, and some grain, nuts & seeds ~ that most Americans either grew and raised or obtained from nearby farmers not all that long ago, prior to the centralization of our food supply.

Enjoy this Perfect Rump Roast with your favorite sides ~ whether Healthy Mashed Potatoes (recipe here),  Creamy 'Scalloped' Potatoes (recipe below) or a fresh hot baker and a side of vegetable, or with some soaked / rehydrated prunes (yes it is a great accompaniment to the roast beef!) and baked squash or a small salad.  

Just be sure to get a 4-5 pound roast so you can enjoy it for the next day, or two!

Leftover roast gets all the more tender as it sits in the juices!  Reheat just until warm when serving the next day to prevent your perfect medium-rare roast from turning brown.  A quick reheat in the oven, or in the microwave will work.  


1 4-5 pound rump roast (or other leaner roast)
2-3 garlic cloves, peeled and cut into slivers
1 medium to large onion, chopped
1 cup Concord grape juice 
Rosemary, optional
A non-glass roasting pan 

Preheat oven to 500º

  1. Prepare your roast ~ cut any string, season well with pepper all over 
  2. With a sharp pairing knife, cut slits all around the meat, and insert the garlic slivers
  3. Sprinkle rosemary on top if using
  4. Place in the roasting pan and roast at 500º for 15 minutes to sear the outer meat
  5. Turn oven to 275º 
  6. Carefully add grape juice and onion
  7. Let roast about 2 - 2&1/2 hours, until a thermometer inserted reaches about 125º inside
  8. Remove from oven and let it sit for 10-15 minutes before carving to retain juices and allow the roast to continue coming up to temp.  Medium-rare temperature is 130-135º.  The roast temperature will continue to rise 5-10º after it is removed from the oven, so pull it out slightly prior to it reaching that temp.
You could cook down the sauce if desired to make a gravy.  To do that, pour the juices into a saucepan, and simmer on medium heat until it thickens.  

You can also stir about 1/2-1 tablespoon of kudzu root or arrowroot powder into a small amount of cool water until dissolved, and add that to the sauce, simmering until thickened.

We left it as is, and stored the meat covered in all those juices, which made it super tender after sitting for a day or two!

A variation of my Healthy Mashed Potatoes ~ a bit more moist, and made w/ carrot in lieu of 
sweet potato ~ I baked the rest of the potatoes the next day to get a bit of a crust as these came
out a bit more moist (try the Healthy Mashed Potatoes Recipe, here as they are SOO good!)

Perfect Rump Roast with Onion Broth, Mashed Potato & Carrot, and Softened Prunes

CREAMY 'SCALLOPED' POTATOES & ONIONS ~ An easy and lower sodium alternative to scalloped potatoes made entirely in the oven.  This can be as low-fat as you desire. The bit of butter gives it a nice richness, but adding just a tad of heavy cream brings it over the top!  Just be judicial with the cream to keep it from being too rich!

6 medium-sized russet potatoes, peeled and sliced into ~1/4 inch rounds
2 sweet onions, sliced
1/2 cup water
3 Tbsp. nonfat dry milk powder 
White pepper ~ 1/2-1 tsp.
1 Tbsp. unsalted butter, cut into quarters
3 Tbsp. half and half or heavy cream &/or extra virgin olive oil
Large baking dish

Preheat oven to 350-360º

  1. Place sliced potatoes and onions into baking dish
  2. Stir nonfat dry milk powder into water, add pepper, and pour over potatoes
  3. Spread butter slices over top 
  4. Sprinkle paprika over the top
  5. Cover with foil, and bake for about 30 minutes
  6. Check for tenderness of potatoes ~ if tender, drizzle heavy cream or half and half or olive oil over top, and let bake about 10 more minutes uncovered or alternatively, turn to a low broil 
  • Use what you desire as per your preferences and goals.  If wanting to keep this lower fat, you can skip adding the half and half or heavy cream at the end, or just use a little olive oil. 
  • If you don't have nonfat dry milk powder, sub milk (or a blend of milk + half and half or heavy cream) for the water + milk powder, and bake at 345-350º