Beef roulade with mushroom sauce (german rouladen)

At first glance, beef roulade can look like one of those “special occasion only” dishes — the kind you admire in restaurants and assume takes hours of complicated work.

The truth? This version is far easier than it looks — and once you’ve made it once, it quickly becomes one of those recipes you keep coming back to.

It’s hearty, deeply satisfying, rich in protein and vegetables, and ideal for batch cooking. You can make it once and enjoy it for days, which is exactly the kind of food real life needs.

The word roulade sounds intimidating, but the method is simple and forgiving. You’re essentially doing three things:

1. Rolling beef with a few flavorful ingredients

2. Making the veggies mixture.

3. Letting the oven do the rest

There’s no precision timing, no delicate techniques, and no rushing. If you can roll, sear, and bake — you can make this dish. The quick sear keeps the beef juicy, while baking it in a vegetable-rich sauce allows everything to soften and develop flavor slowly. It’s one of those recipes that actually gets better the longer it rests.

This roulade is perfect for batch cooking:

• Make a large tray once

• Portion it out for several meals

• Reheat beautifully without drying out

• Tastes even better the next day

Because the beef is baked in sauce, it stays tender — unlike many reheated meats that become dry and unappetizing. It’s ideal for busy weeks when you still want meals that feel grounding and nourishing.

Each serving delivers a generous amount of high-quality protein, which is especially important for:

• muscle maintenance

• metabolic health

• stable energy levels

• blood sugar balance

Beef provides highly bioavailable iron, zinc, B12, and amino acids like glycine and proline — all supportive for hormone health, connective tissue, and recovery.

The addition of bacon isn’t just for flavor; it contributes richness and satiety, helping this meal feel complete without needing excessive portions - fat brings flavor.

Vegetable Diversity for Gut & Hormone Health - This recipe isn’t just about the beef — the vegetable base plays a huge role. Mushrooms, carrots, celery, and onions create a fiber-rich, nutrient-dense sauce that supports:

• digestion and regular elimination

• healthy gut bacteria

• liver detox pathways

• estrogen metabolism

Fiber is critical for hormone health, especially for women, because it helps bind and remove excess hormones through the gut. The variety of vegetables means a wider range of fibers — and that diversity is exactly what the microbiome thrives on.

Pair it with:

• baked potatoes for grounding carbohydrates

• sauerkraut or other fermented vegetables for gut support

This combination creates a meal that is deeply satisfying without leaving you sluggish — the kind of food that nourishes rather than overwhelms.

Sometimes the most powerful recipes are the ones that look impressive, taste incredible — and quietly take care of you in the process.

RECIPE

Ingredients

Beef Rolls

• 1,200 g beef, sliced thin (17 slices, approx. 75 g each)

• 17 pickle spears

• 17 slices bacon

• Mustard, as needed

• Toothpicks, for securing

Vegetable Gravy

• 500 g mushrooms, finely chopped

• 250 g carrots, finely diced

• 125 g celery, finely diced

• 100 g onion, finely chopped

• 100 ml red wine

• 100 ml gluten-free soy sauce (or tamari)

• 2 cups broth (bone broth preferred)

• 1 Tbsp tapioca starch

• 1 tsp salt

• 1 tsp ground black pepper

• 1 tsp garlic powder

• 1 tsp paprika

Instructions

1. Prepare the Ingredients Set up all ingredients before you begin. Chop all vegetables and measure spices and liquids so the process flows smoothly.

2. Assemble the Beef Rolls (as shown in the pics above) Lay one slice of beef flat on a clean surface.
   Spread a thin layer of mustard over the meat. Place one slice of bacon on top, followed by a pickle spear.
   Roll tightly and secure with a toothpick. Repeat with the remaining beef slices.

3. Sear the Roulades Heat a pan over medium-high heat. Sear the beef rolls for about 3 minutes per side, turning once, until browned. This step seals in moisture and prevents the meat from drying out.
   Transfer the seared rolls to a baking dish.

4. Prepare the Vegetable Gravy Deglaze the same pan where to seared the rolls with red wine and gluten-free soy sauce, scraping up any browned bits. Add the chopped mushrooms, carrots, celery, and onion.
   Season with salt, pepper, garlic powder, and paprika.
   Sauté for 10 minutes, until vegetables soften.

5. Thicken the Sauce Sprinkle in the tapioca starch and stir well to combine. Add the broth and simmer for another 10 minutes, until slightly thickened.

6. Bake Pour the vegetable gravy evenly over the beef rolls. Bake at 400°F for 40 minutes.

7. Serve Remove toothpicks before serving.
   Serve hot with baked potatoes and sauerkraut.

Macronutrients per serving (only beef rolls, 6 portions total, approximately 3 rolls) Calories: ~515 kcal; Protein: ~57 g; Fat: ~22–23 g; Carbs: ~14 g; Fiber: ~2.5 g. The potatoes and sauerkraut are not included.

MEAL idea : 2 Rolls + 100 g Potatoes + 1 Tbsp sauerkraut: Calories: ~460 kcal; Protein: ~43 g; Fat: ~16 g; Carbs: ~31 g; Fiber: ~4 g

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana