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Shredded Beef and Coleslaw

My story probably begins similar to many others, I grew up in a small town in Iowa where the only seasonings used on food were salt, pepper & Lawry’s Seasoning Salt.  Every meal consisted of meat, potatoes, a vegetable & bread.  Oh, and don’t forget the Schwan’s ice cream for dessert!  So, cooking meals wasn’t a “thing”, it was just something you did.  Needless to say, I was never inspired to do much in the kitchen except pop popcorn and heat up a pizza – not much of a chef.

shreddedbeefThen my husband enters into my life.  Nick is the Doctor of Chiropractic at our clinic, Discover Health & Wellness in Broomfield.  His background has been in the health industry for 27 years and prepping food on Sunday for the week has been Standard Operating Procedure his entire adult life – and now it’s mine.

Think, Eat & Move to live well are the tent-poles of our clinic and include healthy eating, thinking positive and moving your body.   The first step to eating healthy is to choose one day a week for food prep.  Sunday happens to work best for us as we have more free time.  We make it a party and you are invited to join in the fun as I share what we are making and maybe you will (like me) come to like cooking! You might even become the main chef for the family as I have become (that’s a secret-I tell everyone I can’t cook).  So, turn on some great music, pour your favorite beverage and let’s get cooking….

My other secret is I don’t create any of the recipes.  I select recipes that have ingredients we enjoy and I typically modify them to our taste by using quality spices (the Savory Spice Shop) and fresh herbs from my garden.  As I share recipes I’ll give credit to the original source, but remember I’ve made modifications to our preferred tastes and I suggest you do the same to make it yours.

My first recipe is SO easy as it doesn’t take a lot of time and the crockpot does all the work – Shredded Barbeque Beef.  I lived in Memphis for 3 years and in the war of the barbeques (wet or dry) I always prefer a wet, sweet barbeque and this recipe delivers.


The comfort Food Cookbook

Lori Berquist | Wilton, ND


2 1/2 lbs / Boneless Beef Round Roast

½ teaspoon / Salt

¼ teaspoon / Pepper

1 Tablespoon / Olive Oil

1 cup / Ketchup

1 cup / Water

½ cup / Onion (chopped)

1/3 cup / Brown Sugar (firmly packed)

3 Tablespoons / Worcestershire sauce or Braggs Liquid Aminos

2 Tablespoons / Lemon Juice

2 Tablespoons / Cider Vinegar

2 Tablespoons / Dijon Mustard

2 teaspoons / Celery Seed

2 teaspoons / Chili Powder

Rolls if Desired


  • Sprinkle roast with salt, pepper and a little barbeque/chili powder. IN a nonstick skillet, brown roast in oil on all sides over medium-high heat; drain.  Transfer roast to a 5-quart slow cooker.
  • Combine ketchup, water, onion, brown sugar, Braggs Liquid Aminos, lemon juice, vinegar, mustard, celery seed & chili/barbeque powder; pour over roast.
  • Cover and cook on low for 8-10 hours or until meat is tender. Remove meat; shred with two forks and return to slow cooker.

Now if you have ever visited Memphis or lived there, you know its customary to serve barbeque with coleslaw on top.  I wasn’t a big fan of that tradition, but I did grow up on coleslaw made with mayonnaise & sugar…not really the best of ingredients.  I found this makeover coleslaw that is an awesome compliment to the sweet barbeque recipe I just shared.  It’s tangy versus really sweet and made with Greek Yogurt versus mayo.


4 Servings | 15 mins Prep Time

www.mattersofthebelly.com | Noha Seregeldin



½ head / red or white cabbage ( or a mixture of both) finely shredded

1 green apple / (unpeeled), coarsely grated or cut into matchsticks

4 carrots / coarsely grated

8 green onions / finely sliced


2 Yogurt / 10 oz Greek Yogurt

1 Large Lemon / juiced

3 teaspoons honey

2 teaspoons grainy mustard / or regular if preferred

5 Tablespoons Apple Cider Vinegar

3 Tablespoons Olive Oil

Salt & Pepper to taste


  1. Place all salad ingredients in a large bowl.  This can be prepared ahead of time and covered and stored in the fridge, except for the apple because it will brown.  Make sure you only grate the apple just before dressing the salad.
  2. Place all dressing ingredients into another bowl and whisk together until well combined. Pour over the salad and toss to combine.

In our family we follow the Eat by Design lifestyle and Sunday is our “cheat day” where we can eat any foods we want.  During the week there are no processed foods.  I thoroughly enjoyed my barbeque beef on a sweet roll and the coleslaw on the side.  But this week I’m doing it Memphis style with the barbeque beef on the plate and plop the coleslaw right on top – it’s going to be a great week!

A Summary of Eat by Design Lifestyle:

  • Level 1 – No fast food, sodas, cakes/cookies, candy, etc.
  • Level 2 – No processed carbs (bread, pasta, cereal, flour, tortillas, crackers, etc.)
  • Level 3 – All whole foods except white potatoes or corn of any type.
  • Level 4 – Special diets to address conditions such as auto immune diseases. (typically require lab testing for dysbiosis of the gut, night shades sensitivity etc.)

About the Author

dr-nicholas-manterisDr. Nicholas Manteris and his wife Wendy are the owners and operators of Discover Health & Wellness Broomfield – a popular chiropractic and wellness operation focusing on the health and well-being of their patients.  When not adjusting patients, they love spending time their dog Delilah, cooking together and hiking the Colorado mountains. For more information, click here


Discover Health and Wellness Broomfield

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