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.

1. Crock-pot Craziness!
Most crock-potrecipesare loadedwithprocessedingredients,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,by purchasing 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 and Chickpea 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 is referred 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 Espresso Chili
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
2 carrots, 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 ½ tablespoongroundcumin
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 Pot Chicken
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 can dicedtomatoes
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
1 teaspoongroundcoriander
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,remove seedsanddice
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 all the 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
Saltand pepper
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.