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Crockpot
This document provides recipes for using fresh ingredients in crock-pot meals. It includes recipes for black bean, sweet potato and quinoa chili, sweet potato lentils, curried vegetable and chickpea stew, chana masala, black bean espresso chili, Indian spiced lentils, butternut squash coconut chili, and white chili. Most recipes utilize beans, lentils, vegetables and spices and can be prepared in a crock-pot for easy, hands-free cooking.
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Crockpot
- 1. Crock-pot Craziness! Most crock-potrecipesareloadedwithprocessedingredients,all forthe sake of makingsimple andlabor-free even more so. However,justbecause youwanta“set itand forgetit”recipe, doesn’tmeanyouhave tosacrifice using fresh ingredients.Here isalistof some heartyrecipesutilizingfresh,healthyingredientsinthe crock-pot. Black Bean, Sweet Potato and Quinoa Chili Revised from original recipe from Bon Appétit, revised by The Kitchn Calories: 337 Fat: 5.7 g Sat Fat 0.9 g Carbs: 58.7g Fiber: 14 g Sugars 6.2 g Protein 6.2 g Sodium: 1248.5 mg Serves4-6 Ingredients 1 tablespoonolive oil 1 onion,chopped 5 garliccloves,chopped 1 ½ tablespoonschilipowder 1 tablespoongroundcoriander 1 14.5-oz can fire-roastedtomatoes ½ pounddried blackbeans,rinsed well(soakedovernightforbestresults) 1 chipotle chili fromcanned chipotle chiliesinadobo,minced 1 teaspoonsdriedoregano 2 teaspoonssalt+ more to taste 1 ½ cups sweetpotatoes(2-3small),cutinto1/2-inchcubes ¼ cup quinoa,rinsedanddrained Toppings Sour cream,veganplainyogurt,or Greekyogurt Greenonions,chopped Freshcilantro Heat the oil inheavylarge skilletovermediumheat.Addthe onionandcookuntil softandbeginningtobrown,6-7 minutes.Addgarlic,chili powderandcorianderandstir.Cooktogetherfor1 minute.Addtocrock pot. Stirin tomatoeswiththeirjuices,beans,chipotle pepperandoregano.Add5 cups of water andcook on highforabout4 hours. Afterabout4 hours, add the sweetpotatoes,quinoaandsalt.Allow tocookon highfor2-3 more hours until beansare plumpandtender,sweetpotatoesare soft,andquinoabeginstoresemble spaceships(thatmeansit’sdone!)Addwater if necessary.Seasonwithsaltandpeppertoyourliking. Portionoutto serve andtop withthe desiredtoppings. Highfiber,Vegan/Vegetarian,Gluten-free,Grain-free This recipe utilizes dried beansinstead of canned. Canned beans,even if they are low sodium,contain high amountsof added saltforpreservation and shelf-stability purposes.Takecontrolof thesalt contentin yourrecipes,and
- 2. keep yourwallet plump,bypurchasing bulkdried beansinstead of thecans.Justkeep in mind: dried beansneed to be soaked atleast 6 hours,preferably overnight,priorto cooking.This,along with rinsing with fresh wateraftersoaking, reducesthe cooking time andthe aftermeal flatulence commonly experienced with themusical fruit.Also note,dried beanswill takelongerto cookthan canned,so considerthis when adjusting recipes. Sweet Potato Lentils Recipe by Pinch of Yum Calories: 326 Fat: 11.6 g Sat Fat 9.7 g Carbs: 44.8 g Fiber: 14.5 g Sugars 7 g Protein 13.5 g Sodium: 469 mg Serves6-8 Ingredients 3 large sweetpotatoes,diced(~6cups) 3 cupsvegetable broth 1 onion,minced 4 clovesgarlic,minced 2 teaspoonsgroundcoriander 2 teaspoonsgarammasala 2 teaspoonschili powder ½ teaspoonsalt 1 ½ cups uncookedredlentils 1 can full fatcoconut milk,orGreekyogurt 1 cup water,if needed Addsweetpotatoes,vegetablebroth,onion,garlic,andspicestocrock-pot.Cookonhighfor 3 hours,until vegetables are soft. Addthe lentilsandstironce.Replace the lidandcookon highfor an additional one andhalf hours. Stirin the coconut milk(andwater,if needed) to reachthe desiredconsistency. Vegan/Vegetarian,HighFiber,HighProtein,Gluten-free Carrotsaren’tthe only superstarin the A-league:Vitamin A that is! Enter sweetpotatoes.Sweet,yetversatile,this potato powerhousehasits“roots”in all sortsof dishesand dining.Beta caroteneis mostknown forits benefitsto eyesight,especially atnight time or in dim lighting,when the rodsgivethe conesa rest. But did you know thatgood Vitamin A statuspromotesexcellentimmunehealth and cellular growth and division.It is also an importantplaying in the maintenanceof majororganslikeyourskin (yes,yourskin is an organ!),theheart,thelungsand the kidneysin properfunctioning.Vitamin A is a fat-solublevitamin,meaning itneeds,yes needs fatin order forits superpowersto be unleashed.You could say Vitamin A is the superhero,and fatis the sidekick.The sidekick in this recipe is thefull fat coconutmilk, which will enhancetheabsorption of themicronutrient.
- 3. Curried Vegetable andChickpea Stew Revised from the original recipe from Cooking Light, adapted by The Kitchn Calories: 278 Fat: 10.3 g Sat Fat 5.8 g Carbs: 39.6 g Fiber: 3.7 g Sugars 6.9 g Protein 11.7 g Sodium: 1206.8 mg Serves8-10 Ingredients 1 teaspoon olive oil 1 large onion,diced 1 bakingpotato,diced 1 cup carrots, sliced¼”thick 1 tablespoonsalt 1 tablespoonbrownsugarorsuccanat 1-inchpiece of ginger,peeledandgrated(about1 tablespoon) 1/8 teaspooncayenne pepper 2 cupsvegetable broth 2 (16 oz) cans,or 4 cups cookedchickpeas,drainedandrinsedwell 1 greenbell pepper,deiced 1 redbell pepper,diced 1 mediumheadof cauliflower,cutintobite-sizedflorets 1 (28 oz) can dicedtomatoeswiththeirjuices ¼ teaspoonblackpepper 2 cupsbaby spinach 1 stalkrainbowswisschard,chopped 1 cup coconutmilk Heat oil ina skilletovermediumheat. Sauté the onionwithone teaspoonof saltuntil translucent,about5minutes. Add the potatoesandanotherteaspoonof salt,and sauté until justtranslucentaroundthe edges. Stirin the curry, brownsugar,ginger,garlic,andchili and cookuntil fragrant,about30 seconds.Pourin ¼ cup of brothto deglaze pan.Pourmixture intothe crock-pot. Addthe rest of the broth,chickpeas,bell pepper,cauliflower,tomatoeswiththeirjuices,pepperandthe final teaspoon of saltto the crock-pot.Stirto combine.Coverandcookfor 4 hourson high. Stirin the spinach,Swisschardand coconutmilk.Coverwithlidfor1 minute toallow the greenstowilt.Taste and adjust saltand otherseasoningsasneeded. Serve overcauliflowerrice,brownrice quinoaororzopasta,or letit shine onitsown! Vegan/Vegetarian,Gluten-free,Paleo Makesure you usefresh minced gingerin this dish forthe full scopeof benefits.Full of magnesium,potassiumand vitamin C, gingerhasbeen used historically in many culturesformedicinal uses.Ever had a stomach acheand reached fora ginger ale? Ginger is commonly used fordigestiverelief, linking the common beverageto ginger’shistorical applications.Currentresearch suggestscancerpatientsutilize gingerintakewhile underchemotherapy to decrease
- 4. nausea sideeffects.Ginger isreferred to asa carminative,which meansit assistsin relief of intestinal gas.It also relaxes and soothestheintestinal tract.Ginger is also linked to inflammation relief in conditionssuch as arthritis or simply joint or muscle pain afteran intenseworkout. Source:World’sHealthiestFoods andFruits andVeggies More Matters Chana Masala Recipe by Cooking In Westchester Calories: 298 Fat: 10.5 g Sat Fat 6.3 g Carbs: 42.9 g Fiber: 12.1 g Sugars 10.1 g Protein 11.7 g Sodium: 24 mg Serves4 Ingredients 1 cup driedchickpeas 2 ½ cups water Saltto taste ½ teaspoonturmeric 1 redonion,diced 2 tablespoonsoil 1 teaspooncumin 1 teaspooncoriander 3 tomatoes 1 inchpiece peeledfreshginger 2 greenchilies 1 teaspoongarammasala 1 lemonorlime ¾ cup choppedscallions 2 tablespoonschoppedcilantro Place the chickpeas,water,salt,andturmericinthe crock-potand setto highfor 6 hours. Afterabout4 hours,add the onions,oil,cuminandcoriander.Grindthe tomatoes,gingerandgreenchili esintoapuree ina blenderandaddto crock-pot.Letthiscook for the remaining2hours. Once the chickpeasare softandthe sauce isthick,turn off the slow cookerand stirin the garam masala.Let the mixture restfor 15 minutes. Juice the lime (orlemon) intothe mixture.Stirinthe scallions,savingsome forgarnish,aswell asthe cilantro. Serve anddevour! Very low sodiumwithlots offlavor,Cholesterol free, High fiber, Vegan,Gluten-Free Don’tlet thepretty color foolyou!Turmeric is no sissy ingredient—itpacksa serious nutritionalpunch.Similarto ginger in its benefitprofile,turmeric hasbeen studied in usesforIBD and other gastrointestinaldiscomforts,cancerfighting and palliative care, along withmenstrualcare forthe ladies,and defenseagainstcolon cancerfor the gents.Witha tasteas warmand brightas its hue,it’s a greataddition to hearty dishessuch as this one! Source: World’sHealthiestFoods
- 5. Black Bean EspressoChili Revised from the original recipe from Bon Appétit, adapted by The Kitchn Calories: 612 Fat: 16.2 g Sat Fat 2.3g Carbs: 95.9 g Fiber: 21.8 g Sugars 24.3 g Protein 29.4 g Sodium: 1229.2 mg Serves4 Ingredients ¼ cup olive oil 3 onions,chopped 1/8 cup instantespressopowder or1-2 oz dark brewedcoffee 1/8 cup chili powder 1/8 cup groundcumin 1 28-oz can crushedtomatoes 3 tablespoonshoney 3 large garliccloves,minced 2 cupsdriedblackbeans,pre-soakedandcookedor3 15-oz cans 1 cup water 1 ½ teaspoonssalt ¼ teaspoon chipotlechili powder Pinchof ground cinnamon Toppings: Sour cream Freshcilantro Choppedgreenonions Shreddedcheese Slicedjalapenos Shavedbittersweetchocolate Heat oil inlarge skilletovermedium-highheat.Sauté onionsforabout8 minutes. Mix inthe espressopowder,1/8cup chili powderandcookfor 1 minute. Transferonionmix intoslowcooker.Addtomatoes,honeyandgarlic.Heatonhighforabout 1 hour.Addbeans,1 cup water,salt,chipotle chili powderandcinnamon.Cookforanother 2 hours,(4 hoursif usingdriedbeans),stirringevery so oftenuntil itisthick. You’rein for a true adventurewiththeflavorprofileof this dish.We all know fromtheexperienceof a cafémocha that coffeeand chocolatego fantasticwithespresso, blackbeansmakethe bestbrownieseven better, and cinnamon and chili in an Mexican hotchocolatewarmsthesoul and melts theheart.Why notroll all of thesetogetherinto a deliciouschili to cuddleup with? Crock Pot Indian Spiced Lentils Recipe from The Diva Dish
- 6. Calories: 481 Fat:1.7 g Carbs: 83.5 g Fiber: 38.8 g Sugars 6.9 g Protein 33 g Sodium: 146 mg Serves4 Ingredients 2 ½ cups cookedlentils 1 sweetpotato,peeledandfinelydiced 1 mediumonion,finelydiced 1 15-oz can tomato sauce ½ tsp groundginger 2 tsp.groundcumin ¼ tspcayenne (canadd more for additional heat) 1 tsp.groundturmeric 2 tsp.paprika 1 tbs.groundcoriander 1 tsp.garam masala 2/3 c. vegetable broth Juice of 1 lemon Saltand peppertotaste Mix all ingredientstogether,andthrowintothe crock pot.Seton highfor 3 hours,or until sweetpotatoesare softand cooked. Serving suggestion: Serve withbrownrice andnaan bread. Highin Fiber,RichinManganese,Phosphorus,Thiamin,andVitaminC.Excellentsource of VitaminB6 Vegan,Gluten-free Lentils are truly diamondsin the rough.Found in a few differentvarieties,all colors and sizes of lentils packa serious healthy punch.High in protein and fiber,low in fatand relatively low in calories, they are an excellent addition to hearty dishesor as a complimentto other menu items.The fiber in lentils clings to bad cholesterol in the body,flushing itdown the pipes,and assistsin the regulation of homocysteinelevelsin the blood;an importantrisk factorforheartdisease. Lentils are chocked full of magnesiumand folate,which areimportantin hearthealth aswell. Almost30% of the lentil is protein,making it a greatplant based protein option forherbivoresand omnivoresalike!Italso is considered a complex carbohydrate,promoting regulation of blood sugarand sustained energy. Slow Cooker Butternut Squash Coconut Chili Recipe from The Fig Tree Calories: 299 Fat: 13.4 g Carbs: 40.8 g Fiber: 9.1 g Sugars 9.7 g Protein 9.2 g Sodium: 605 mg Serves8 Ingredients 1 small onion,peeledandfinelychopped
- 7. 2 stalkscelery, chopped 2carrots, peeledandchopped 2 mediumapples,peeledanddiced 2 cupsbutternutsquash,peeledanddiced 4 clovesgarlic,peeledandfinelyminced 1 can blackbeans,rinsedanddrained 1 can chickpeas,rinsedanddrained 1 can (400 ml) lightcoconutmilk 2 teaspoonschili powder 1 tablespoonsgroundcumin 1 teaspoondriedoregano 2 cupsvegetable broth 2 tablespoonstomatopaste Saltand peppertotaste Serving suggestions: Cookedbasmati rice Choppedfreshcilantro,parsleyorchives(forgarnish) Shredded,unsweetenedcoconut(forgarnish) Place all ingredientsinslowcooker.Cookonhighfor4-6 hours or on low for8 hours.Duringthe lasthour,taste the chili and seasonwithsaltandpepper.Addmore chili powderasdesired.Addapinchof cayenne pepperif youlike chili on the spicyside.Inthe last 45 minutesof cooking,openthe lidtoallow the chili tothicken.Addbrothif toodry. Serve overrice and garnishwithfreshherbsandshreddedcoconut. Every food tastesbetterwhen it’s in season!Yourwallet stayssatisfied if you buy producein season,also!With thefall season among us,there’sno bettertime to utilize theharvestof fall gourdsformore than justdecoration and funny faces.Butternutsquash can beused in many recipes wheresweet potatoesorcarrotstypically are used.Similar to these aforementioned ingredients,butternutsquash isalso packed with vitamin A forimmuneand cell health.A sweet,buttery bite of butternutsquash isperfectly complimented with therefreshing crunch of celery and cilantro,slightly sweetand creamy coconut,and thesugary bite of applesand carrots. Slow Cooker White Chili Recipe from Whole Foods Calories: 300 Fat: 6 g Saturated Fat: 1.5 g Carbs: 42 g Fiber: 9 g Sugars 8 g Protein 22 g Sodium: 600 mg Serves10-12 Ingredients 6 boneless,skinlesschickenthighs 16 oz driedcannellini beans 16 oz frozenSweetWhite Corn 2 poblanopeppers(or2greenbell peppers),chopped 1 headcauliflower,trimmedandcutintosmall florets 1 yellowonion,chopped
- 8. 2 quartslow-sodiumchickenbroth 1 ½tablespoongroundcumin 1 tablespoonchilipowder ½ cup sour cream 2 teaspoonsseasalt Arrange chickenat the bottomof slowcooker Top withbeans,corn,poblanos,cauliflower,onion,broth,cuminandchili powder.Coverand cookon lowuntil beans are verytenderandcauliflowerhasfallenapart,about10 hours. Stirin sourcream and salt.Ladle intobowlsandserve! This is the perfect “set it and forgetit” recipe. Throw everything in thecrock-potin the morning before work,and move on with yourday. When you finally gethomefromwork,soccer practice, ballet recital, piano lessons,grocery shopping… no matter what’son thelist, you’ll havea rich, nutritiousdinnerwaiting foryou! Pumpkin and Coconut Curried Black Beans Recipe from Get Along Home Calories: 241 Fat: 1.5 g Carbs: 45.5 g Fiber: 11.7 g Sugars 5.7g Protein 14 g Sodium: 1174 mg Serves4 Ingredients 1 greenpepper 2 clovesgarlic 1 lbuncookedblackbeans,soakedandrinsed 2 cupspumpkinpuree 4 tablespoonstomatopaste 1 tablespooncurrypowder 1 teaspooncayenne pepper 1 teaspooncumin 1 bayleaf 1 can coconut milk 1 tablespoonsalt 3 cupschickenstock,low sodium 3 cupswater Sauté greenpepperandonionfor5 minutes.Addgarlicandsauté foranotherminute. Addsautéedvegetablesandall otheringredientstoslow cooker. Setthe slow cookeronhighandcook 8 hours Checkwaterlevel occasionally,addingwaterif necessarytopreventburning. Garnishwithcilantroand a dollopof plainyogurtandserve overrice,quinoaorcauliflowerrice. Moveoverpumpkin pie,this gourd’sgotspicier shoesto fill! Pumpkin is a greatsourceof Vitamin A and Vitamin C, making thisa great option forkicking a cold, or protecting you fromtheplagueerupting in the officeat work.The heat fromthe cumin,curry and cayennewill surely clear up that congestion,shortly beforeunleashing theirdigestive assistancefurtherdown theGI tract.Thanksto thecoconutmilk, all thefat solublevitamins,such asVitamin A fromthe pumpkin and vitamin Kfromthe tomato,areeasily putto workin the body.
- 9. Hodgepodge Crock PotChicken Recipe From Stacy Makes Cents Calories: 312 Fat: 11 g Carbs: 7.4 g Fiber: 2.4 g Sugars 4.0 g Protein 43.1 g Sodium: 284 mg Serves4-6 Ingredients 1 whole chicken 1 redpepper,sliced 2 stalkscelery,chopped ½ onion,sliced ¾ cup baby carrots 2 clovesgarlic ¼ teaspoonseasalt ¼ teaspoongroundcumin ¼ teaspoonoregano Peppertotaste Slice andprepare all veggiesinalayerat the bottomof the crock pot. Place chickenontop of veggiesandsprinkle seasoningsall over Add1 cup filteredwater Coverand cookon highfor 4-5 hours,or until chickeniscookedthrough. Paleo,Gluten-free This recipe providesa greatsource of seleniumfromthe chicken.Selenium is importantin antioxidantprocesses,aswell as endocrineand immunehealth.Ithas also been shown to preventcognitivedecline. Adequatelevels of seleniumin the body can assistin protectiveeventswheneverduty calls.Selenium can bind to mercury and deactivateits harmfuleffects. Good selenium statuscan also play a role in cancer prevention aswell. Source: http://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ Slow Cooker Balsamic Chicken with Olives Recipe from Shrinking Kitchen Calories: 253 Fat: 7.9 g Sat Fat 0.6 g Carbs: 12.7g Fiber: 1.7 g Sugars 6.5g Protein 32.2g Sodium: 801 mg
- 10. Serves6 2 lbsboneless,skinlesschickenbreasts 1 candicedtomatoes 1 can tomatosauce 1 onion,thinlysliced 4-6 garliccloves,whole ½ cup balsamicvinegar 2 tablespoonsoliveoil 12 pittedKalamataolives 1 tablespoonthyme 1 tablespoonbasil 1 tablespoon rosemary 1 tablespoonoregano Ground blackpepperandsaltto taste Pourolive oil intothe bottomof the slowcooker Place the chickenbreastsintothe slowcooker.Seasonwithsaltandpepper Top eachbreast withslicedonion,garlicclovesandherbs. Pourin vinegar,tomatoesandtomatosauce Cookon highabout4 hours Remove chickenbreasts,slice onthe bias,andplace back intothe tomato/vinegarsauce Addolivesandletthemwarmthroughfor about10 minutes Serve overwhole wheatspaghetti,polenta,orotherstarchof your choice.Sprinkle withgratedparmesanora little crumbledlightfeta. Tomatoesarefull of lycopene.Lycopeneiswhatgives red tomatoestheirsignaturecolor,and is a carotenoid studied to lower the risk of somecancers,assistwith heathealth by lowering the LDL (bad cholesterol),and promotegood immune health.But themagic isn’tunleashed until theplump ruby red fruit is cooked.Well, good thing weare doing justthat! Source: American CancerSociety Sweet & Spicy Slow Cooker Stew Recipe by Popular Paleo Calories: 304 Fat: 9.2 g Sat Fat 3.2 g Carbs: 18.8 Fiber: 6.9 g Sugars 11.2 g Protein 37.3g Sodium: 840 mg Serves8 Ingredients: 1 ½ cups choppedcarrot 2 cupschoppedsweetbell peppers(mix of yellow,redandorange—notgreen!) 1 large onion,diced(about 2cups) 5-6 clovesgarlic,choppedorsliced 1 poundgroundbeef 1 boundbeef,cubed(steak,roast,stewmeat,etc) 3-4 chipotlesinadobo,chopped 1 28 ounce can crushedtomatoes 2 14.5 ounce can dicedtomatoes 1 cup beef stock 1 teaspoonseasalt
- 11. 1 teaspoongarlicpowder ½ teaspoononionpowder 1teaspoongroundcoriander ½ teaspooncumin Fat of choice Toppings: Freshdicedtomatoes Avocados Cilantro 1. Heat large sauté pan to medium-high.Meanwhile,mix spicestogetherinsmall bowl.Addfattosauté pan and drop poundof ground beef.Sprinkle half the spice blendovergroundbeef andcookuntil nearlydone.Dumpinthe slow cooker. 2. Keepthe pan hot, add more fat,and the other poundof beef thathas beencubed.Pourremainderof spicesover cubedbeef andcookuntil nearlydone. 3. While the cubedbeef cooksup,prepthe veggies.Peel the carrots,chopthemup alongwiththe peppers,onions, garlicand chipotles.Addthe veggiesandchipotlesdirectlytothe slow cookertojointhe groundbeef.Addthe cubed beef tothe slowcooker. 4. Add all three cansof tomatoesandstock.Mix togetherinpot,seton low and cookfor 5-6 hours. Garnishand serve! Paleo,Gluten-free This stew is the common cold’sworstenemy,and theseasonalsufferer’sdreamcometrue.You will find cold fighting nutrientsswarming in this heartydish,like iron, vitamin C,zinc and vitamin A.Bell peppersare oneof the best sourcesfor vitamin C. Zinc hasbeen proven to minimize the duration of thecommon cold by 2-3 days!Vitamin A and vitamin Cwork togetherto deactivatetoxins.Lowiron statusmay attributeto susceptibility to coldsor the flu. The presence of vitamin C getsthe iron ready forbetter absorption and usewithin the body. Source: http://www.nhs.uk/news/2012/05may/Pages/Zinc-shortens-common-cold.aspx Slow Cooker Chili Verde Recipe from A Girl Worth Saving Calories: 334 Fat: 12.2 g Sat Fat 2.4 g Carbs: 32.2g Fiber: 12.6 g Sugars 18.2 g Protein 28.3 Sodium: 860 mg Serves8 Ingredients 2 cupsbeef broth 1 tablespoondriedcilantro 1 teaspooncumin 2 teaspoonsalt ½ teaspoonoregano ½ teaspoonblackpepper ¼ cup olive oil
- 12. ¾ poundAnaheimchilies,seedsremovedandfinelydiced 2 jalapenos,removeseedsanddice 1 mediumonion,diced 6 clovesgarlic,minced 1 ½ poundsporktenderloin,diced Instructions: Addthe broth, olive oil andspicestothe slowcookerandmix Thenadd the rest of the ingredientsandsetyourslow cookeronHighto cook for 6 hours. The best chili verdecan drawcrowds.My uncleactually made a businessfromhis chili verderecipe! It’s high in protein, low in fatand sodium(relativeto mostchili verde recipes),and moderately low calories, all utilizing whole food ingredients.Pairwith warmcorn tortillas and top with fresh cilantro.Muy bien! Slow Cooker Pork Shanks Recipe from Meatified Calories: 589 Fat: 37.8 g Sat Fat 14.5 g Carbs: 11.9 Fiber: 3.2 g Sugars 5.3 g Protein 48.5 g Sodium: 424 mg Ingredients 1 ½ tablespooncoconut oil divided 3 poundsbone inporkshanks(about9) 3 cupsonion,diced 2 cupscarrot, diced 4 clovesgarlic,minced 3 cupsmushrooms,chopped 1 tablespoonfreshoreganoleaves,minced 2 teaspoonfreshthyme leaves 2 tablespoonfreshbasilleaves,choppedfinely 1 tspsalt 2 lemons,zestandjuice,divided 14 oz choppedtomatoes ¾ cup chickenor porkstock (unsalted) Instructions 1. Pat the pork shanksdrywithpapertowel. 2. Add½ tablespooncoconutoil tolarge skilletovermediumheat.Brownhalf the porkshanksuntil goldenbrown (about8 minutesoneachside).Setaside. 3. Repeatwithother½ tablespoonandremainingporkshanks.Setaside withotherporkshanks. 4. If required,addthe last½ tablespooncoconutoil,thenaddthe onion,carrot,and garlicto the pan and soften, about5 minutes. 5. Addthe onionmixture tothe bottomof a large slow cooker.Nestle the porkshanksontop. 6. Returnthe skillettothe stove overa lowheatand use the juice of one lemontodeglaze the pan.Addthe pan drippingstothe slowcooker. 7. Addthe mushrooms,oregano,thyme,basil,salt,andlemonzesttothe slow cooker. 8. Pourover boththe choppedtomatoesandstock.Cookon High for4 hours. 9. Remove porkshanksandsetthemaside,coveredtokeepthemwarm.
- 13. 10. Remove allthe cookingliquidandhalf the vegetables,addingthemtoa blender.Addthe juice of the remaining lemonandpuree until smooth.Checkyourseasoningtosee if anyextrasaltis necessary. 11. Returnthe vegetable puree tothe slowcooker,stirringthe remainingvegetablesthroughthe sauce.Addthe pork shanksandcook furtherfor30 minutestoan hour on low. Gluten-Free,Paleo,High Protein Thisrecipe requiresalittle bitmore preparationthanyouraverage crockpotrecipe,butthe resultissurelycrowd pleasing.Youcanturn to these porkshanksfora brainpowerdinnerduringanightof studying,oras a perfectleftover lunchbefore a3-hour workmeeting.Thiamin,richinpork,assistsinthe conversionof carbohydratestoenergy, particularlytobe usedby the brainand nervoussystem. Source:Medline Plus White Acorn Squash Soup Recipe from PaleoPot Calories: 318 Fat: 16.5 g Sat Fat 5.2 g Carbs: 15.1 Fiber: 2.3 g Sugars 1.9 g Protein 32.9 g Sodium: 889 mg Serves4-6 Ingredients: 1 poundof groundturkeyor chicken 1 tablespoonof coconutoil orgrass fedbutter 1 white acornsquash,peeledanddicedintocubes 4 cupsof chickenstock 4-6 cupsof water 1 mediumredonion,diced 2 clovesof garlic,minced 2 teaspoonsof driedparsley Saltand blackpepperto taste 1. Addyour cookingfatof choice tostock pot on the stove andsetto Medium 2. Addyour groundmeat,garlic,parsley,saltandpepperandstir. 3. Cookmeat until brownedyetnotfullycooked,thenaddyoursquash 4. Add1 cup of chickenstock todeglaze the potand stirwell 5. Transfercontentstoslowcooker. 6. Addthe rest of the chickenstockandwater to slow cooker. 7. Cookon lowfor 4-6 hours. Notto be confused by squirrel’snutof choice, acorn squash isa highly understated gourd.Buy itduring its prime season, winter,for optimalquality. Whatcould bebetter than scuffling in froma whiteflurry,welcomed by thescent of this soup?Imagineit calling foryou to ladle a portion fromits wintery white poolof edible comfort! Though thisscenewould be a true wintermiracle herein Arizona,a hopelessromanticcan dream! Slow Cooker Chipotle Pork with Pineapple Coleslaw Recipe from Primally Inspired
- 14. Calories: 744 Fat:32.1 g Sat Fat 11.5 g Carbs: 19.7 g Fiber: 2.4 g Sugars 7 g Protein 88.7 g Sodium: 775 mg Serves4-6 Ingredients 4 poundsporkroast 1 tablespoonblackpepper 1 teaspoonseasalt 1 teaspoonchipotle chili powder ¼ cup balsamicvinegar 2 cupschickenstock 1 teaspoonall natural liquidsmoke Toppings: Avocado,cilantro,barbeque sauce PineappleColeslaw (combineand stir!): 4 cupscoleslaw(1/2headgreencabbage,½ headred cabbage,2 carrots: shredded) ½ cup mayonnaise,sourcreamor plainGreekyogurt 1 ½ tablespoonapple cidervinegar 2 cupsfreshpineapple Seasalt and peppertotaste 1. Combine the spicesforthe porkina small bowl. 2. Rub the entire porkwiththe spices 3. Place inthe slowcooker. 4. Addthe stock, balsamic,andliquidsmoke 5. Stirand cover the crockpotto cook for 8 hours on Low 6. Whenit isfinishedcooking,take the porkoutof the slow cookertoshredit. Add¼-1/2cup of juice fromslow cookerif desiredtothe pork 7. Serve with pineapple coleslawandanyadditional toppings. High Protein,Paleo,Gluten-Free Enjoying cabbagein its slightly steamed orraw state,such as in the pineapplecoleslaw of this recipe, is the optimalway to benefitfromits cancer-fighting characteristics.Itcontainsa greatamountof polyphenolsand vitamin C,which are powerfulantioxidants.Green cabbagehasa milder,more refreshing taste,while red cabbagehasa much deeperflavor. Bothcontain their benefits,butred cabbageis nearly 2-4 times morenutritionally densethan its green sibling. Slow Cooker Chocolate Chicken Mole Recipe From Stupid Easy Paleo Calories: 489 Fat: 24.8 g Sat Fat 6.3 g Carbs: 17.1 g Fiber: 2.9 g Sugars 11.1 g Protein 48.2 g Sodium: 636 mg
- 15. Serves4-6 Ingredients 2 poundschickenpieces,bone in,skinsremoved Saltandpepper 2 tablespoonsoliveoil 1 mediumonion,chopped 4 clovesgarlic,crushed 6-7 whole tomatoes,peeled,seeded andchopped 5 driedNewMexicochili peppers,rehydratedandchopped ¼ cup almondbutter 2-1/2 ouncesdarkchocolate (70% or above) 1 teaspoonseasalt 1 teaspooncumin ½ teaspooncinnamon ½ teaspoonguajillochili powder Toppings: Avocado Cilantro Jalapeno 1. Generouslysaltandpepperchicken 2. Place a pan overmediumheatandadd oil.Once the oil haswarmedadd the chickenandbrownon all sides.This may needtobe done in batches.Move chickentoslow cooker. 3. Addonionto same pan andsauté until translucent.Addgarlicandsauté for 1-2 minutesuntil fragrant.Transfer onionandgarlic to slowcooker. 4. Addthe tomatoes,chili peppers,almondbutter,darkchocolate,saltandspicestoslow cooker. 5. Cookon lowfor 4-6 hours until chickenistenderandpullsaparteasily.If youare home whenmakingthe dish, liftthe lidonce to stirto make sure ingredientsare wellcombined. 6. Remove chickenbones(reservetomake stocklater!) 7. Top withmole,avocado,cilantro,andjalapenobefore serving. Gluten-Free,Paleo No need to feel guiltyenjoying chocolatefordinner; or any time of the day forthat matter(in moderation of course!). Flavanoidsin darkchocolateand cocoa defend theheart by lowering blood pressureand improving cholesterollevels. Chocolatehaseven been been linked to increased insulin sensitivity; good newsfordiabetics!The flavanoidsarealso responsibleforprotection of the skin fromUV damagefromthesun.Feeling cranky?There’sa reason you’recraving chocolate!Chocolateconsumption releasesfeel-good endorphins,putting you in a better mood upon consumption. Source: HuffingtonPost Slow Cooker Chicken Breast with Figs and Squash Recipy by Diana Keuilian
- 16. Calories: 389 Fat:7g Carbs: 27 g Fiber: 2g Protein 48 g Sodium: 400 mg Ingredients 1 tablespoonolive oil 1 small redonion, chopped 1 small yellow onion,chopped 3 garliccloves,minced 3 poundsboneless,skinlesschickenbreasts Saltand pepper 12 driedfigs,chopped 1 cup butternutsquash,chopped 1 cup chickenbroth 1 teaspoondriedrosemary 2 tablespoonsfreshtarragon, chopped 2 tablespoonsfreshsage 1. In a large skillet,heatthe olive oil onmediumheat.Addthe onions,garlic,andsauté for5 minutes. 2. Rinse the chickenandpat dry.Seasonwithsaltand pepper.Addtothe skillet,browningeachside forabout5 minutes. 3. Transferthe contentsof the skillettoyourslow cookerand topwiththe remainingingredients.Cookonlowfor 6 hours. Talk abouta hidden gem: figsare fantasticsnacksand superb in desserts.Butwhataboutan application in a savory dish?The answeris YES! Fresh figsare hard to comeby,especially if they aren’tin season (which is Summerto early Fall). But dried figsare usually pretty easily attainable,so it’s greatthis recipe allows forthe adversity of an outof season craving!Starting withdried also allowsforthe flavorsto slowly combineand thefigs to plump up,impregnated withthe rest of the ingredients’flavors.Figsarerich in potassium,which isa majorcomponentof sodiumcontrol.High potassium foodsarerecommended fortreatmentand prevention of heartdisease,asin theDASH diet, which is often recommended to CVDpatients.