I tasked intern Kayla with compiling simple, real food ingredient-based crockpot recipes from all across the interwebs. Below are her recommendations. I hope you find something tasty, enjoyable and fast for your family!
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Most crock-pot recipes are loaded with processed
ingredients, all for the sake of making simple and labor-free even more so.
However, just because you want a “set it and forget it” recipe, doesn’t mean
you have to sacrifice using fresh ingredients. Here is a list of some hearty
recipes utilizing fresh, healthy ingredients in the crock-pot.
Black Bean, Sweet Potato and Quinoa Chili
Revised from original recipe from Bon
Appétit, revised by The
Kitchn
Calories: 337
|
Fat: 5.7g
Sat Fat 0.9g
|
Carbs: 58.7g
Fiber: 14 g
Sugars 6.2 g
|
Protein 6.2g
|
Sodium: 1248.5 mg
|
Serves 4-6
Ingredients:
1 tablespoon olive oil
1 onion, chopped
5 garlic cloves, chopped
1 ½ tablespoons chili powder
1 tablespoon ground coriander
1 14.5-oz can fire-roasted tomatoes
½ pound dried black beans, rinsed well (soaked overnight for best
results)
1 chipotle chili from canned chipotle chilies in adobo, minced
1 teaspoons dried oregano
2 teaspoons salt + more to taste
1 ½ cups sweet potatoes (2-3 small), cut into 1/2-inch cubes
¼ cup quinoa, rinsed and drained
Toppings:
Sour cream or Greek yogurt
Green onions, chopped
Fresh cilantro
Instructions:
Heat the oil
in heavy large skillet over medium heat. Add the onion and cook until soft and
beginning to brown, 6-7 minutes. Add garlic, chili powder and coriander and
stir. Cook together for 1 minute.
Add to crock pot.
Stir in
tomatoes with their juices, beans, chipotle pepper and oregano. Add 5 cups of
water and cook on high for about 4 hours.
After about 4
hours, add the sweet potatoes, quinoa and salt. Allow to cook on high for 2-3
more hours until beans are plump and tender, sweet potatoes are soft, and
quinoa begins to resemble spaceships (that means it’s done!)Add water if
necessary. Season with salt and pepper to your liking.
Portion out to serve and top with the desired toppings.
High fiber, Vegan/Vegetarian, Gluten-free, Grain-free
This recipe utilizes dried beans
instead of canned. Canned beans, even if they are low sodium, contain high
amounts of added salt for preservation and shelf-stability purposes. Take
control of the salt content in your recipes, and keep your wallet plump, by
purchasing bulk dried beans instead of the cans. Just keep in mind: dried beans
need to be soaked at least 6 hours, preferably overnight, prior to cooking.
This, along with rinsing with fresh water after soaking, reduces the cooking
time and the after meal flatulence
commonly experienced with the musical fruit. Also note, dried beans will take
longer to cook than canned, so consider this when adjusting recipes.
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Sweet Potato Lentils
Recipe by Pinch of Yum
Calories: 326
|
Fat: 11.6g
Sat Fat 9.7 g
|
Carbs: 44.8 g
Fiber: 14.5 g
Sugars 7 g
|
Protein 13.5g
|
Sodium: 469 mg
|
Serves 6-8
Ingredients:
3 large
sweet potatoes, diced (~6 cups)
3 cups
vegetable broth
1 onion,
minced
4 cloves
garlic, minced
2 teaspoons
ground coriander
2 teaspoons
garam masala
2 teaspoons
chili powder
½ teaspoon
salt
1 ½ cups
uncooked red lentils
1 can full
fat coconut milk, or Greek yogurt
1 cup water,
if needed
Instructions:
Add sweet
potatoes, vegetable broth, onion, garlic, and spices to crock-pot. Cook on high
for 3 hours, until vegetables are soft.
Add the
lentils and stir once. Replace the lid and cook on high for an additional one
and half hours.
Stir in the
coconut milk (and water, if needed) to reach the desired consistency.
Vegan/Vegetarian, High Fiber, High Protein,
Gluten-free
Carrots aren’t the only superstar in the A-league - Vitamin A
that is! Enter sweet potatoes. Sweet, yet versatile, this potato powerhouse has
its “roots” in all sorts of dishes and dining. Beta carotene is most known for
its benefits to eyesight, especially at night time or in dim lighting, when the
rods give the cones a rest. But did you know that good Vitamin A status
promotes excellent immune health and cellular growth and division. It is also
an important playing in the maintenance of major organs like your skin (yes,
your skin is an organ!), the heart, the lungs and the kidneys in proper
functioning. Vitamin A is a fat-soluble vitamin, meaning it needs, yes needs fat in order for its superpowers
to be unleashed. You could say Vitamin A is the super hero, and fat is the
sidekick. The sidekick in this recipe is the full fat coconut milk, which will
enhance the absorption of the micronutrient.
Curried Vegetable and Chickpea Stew
Revised from the
original recipe from Cooking
Light, adapted by The Kitchn
Calories: 278
|
Fat: 10.3g
Sat Fat 5.8 g
|
Carbs: 39.6 g
Fiber: 3.7 g
Sugars 6.9 g
|
Protein 11.7g
|
Sodium: 1206.8 mg
|
Serves 8-10
Ingredients:
1 teaspoon olive oil
1 large onion, diced
1 baking potato, diced
1 cup carrots, sliced ¼” thick
1 tablespoon salt
1 tablespoon brown sugar, succanat or coconut sugar
1-inch piece of ginger, peeled and grated (about 1 tablespoon)
1/8 teaspoon cayenne pepper
2 cups vegetable broth
2 (16 oz) cans, or 4 cups cooked chickpeas, drained and rinsed well
1 green bell pepper, deiced
1 red bell pepper, diced
1 medium head of cauliflower, cut into bite-sized florets
1 (28 oz) can diced tomatoes with their juices
¼ teaspoon black pepper
2 cups baby spinach
1 stalk rainbow swiss chard, chopped
1 cup coconut milk
Heat oil in a skillet over medium heat. Sauté the onion with one
teaspoon of salt until translucent, about 5 minutes. Add the potatoes and
another teaspoon of salt, and sauté until just translucent around the edges.
Stir in the curry, brown sugar, ginger, garlic, and chili and cook
until fragrant, about 30 seconds. Pour in ¼ cup of broth to deglaze pan. Pour
mixture into the crock-pot.
Add the rest of the broth, chickpeas, bell pepper, cauliflower,
tomatoes with their juices, pepper and the final teaspoon of salt to the
crock-pot. Stir to combine. Cover and cook for 4 hours on high.
Stir in the spinach, Swiss chard and coconut milk. Cover with lid for 1
minute to allow the greens to wilt. Taste and adjust salt and other seasonings
as needed.
Serve over cauliflower rice, brown rice quinoa or orzo pasta, or let it
shine on its own!
Vegan/Vegetarian, Gluten-free, Paleo
Make sure you use fresh minced ginger in this dish for the
full scope of benefits. Full of magnesium, potassium and vitamin C, ginger has
been used historically in many cultures for medicinal uses. Ever had a stomach
ache and reached for a ginger ale? Ginger is commonly used for digestive
relief, linking the common beverage to ginger’s historical applications.
Current research suggests cancer patients utilize ginger intake while under
chemotherapy to decrease nausea side effects. Ginger is referred to as a carminative,
which means it assists in relief of intestinal gas. It also relaxes and soothes
the intestinal tract. Ginger is also linked to inflammation relief in
conditions such as arthritis or simply joint or muscle pain after an intense
workout. Source: World’s Healthiest Foods and Fruits and Veggies More Matters.
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Chana Masala
Recipe by Cooking
In Westchester
Calories: 298
|
Fat: 10.5g
Sat Fat 6.3 g
|
Carbs: 42.9 g
Fiber: 12.1 g
Sugars 10.1 g
|
Protein 11.7g
|
Sodium: 24 mg
|
Serves 4
Ingredients:
1 cup dried chickpeas
2 ½ cups water
Salt to taste
½ teaspoon turmeric
1 red onion, diced
2 tablespoons oil
1 teaspoon cumin
1 teaspoon coriander
3 tomatoes
1 inch piece peeled fresh ginger
2 green chilies
1 teaspoon garam masala
1 lemon or lime
¾ cup chopped scallions
2 tablespoons chopped cilantro
Place the chickpeas, water, salt, and turmeric in the crock-pot and set
to high for 6 hours.
After about 4 hours, add the onions, oil, cumin and coriander. Grind
the tomatoes, ginger and green chilies into a puree in a blender and add to
crock-pot. Let this cook for the remaining 2 hours.
Once the chickpeas are soft and the sauce is thick, turn off the slow
cooker and stir in the garam masala. Let the mixture rest for 15 minutes.
Juice the lime (or lemon) into the mixture. Stir in the scallions,
saving some for garnish, as well as the cilantro.
Serve and devour!
Very low sodium with lots of flavor, Cholesterol free,
High fiber, Vegan, Gluten-Free
Don’t let the pretty color fool you! Turmeric is no sissy
ingredient—it packs a serious nutritional punch. Similar to ginger in its
benefit profile, turmeric has been studied in uses for IBD and other
gastrointestinal discomforts, cancer fighting and palliative care, along with
menstrual care for the ladies, and defense against colon cancer for the gents.
With a taste as warm and bright as its hue, it’s a great addition to hearty
dishes such as this one! Source: World’s Healthiest Foods.
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Black Bean Espresso Chili
Revised from the
original recipe from Bon
Appétit, adapted by The Kitchn
Calories: 612
|
Fat: 16.2g
Sat Fat 2.3g
|
Carbs: 95.9 g
Fiber: 21.8 g
Sugars 24.3 g
|
Protein 29.4g
|
Sodium: 1229.2 mg
|
Serves 4
Ingredients:
¼ cup olive oil
3 onions, chopped
1/8 cup instant espresso powder or 1-2 oz dark brewed coffee
1/8 cup chili powder
1/8 cup ground cumin
1 28-oz can crushed tomatoes
3 tablespoons honey
3 large garlic cloves, minced
2 cups dried black beans, pre-soaked and cooked or 3 15-oz cans
1 cup water
1 ½ teaspoons salt
¼ teaspoon chipotle chili powder
Pinch of ground cinnamon
Toppings:
Sour cream
Fresh
cilantro
Chopped
green onions
Shredded
cheese
Sliced
jalapenos
Shaved
bittersweet chocolate
Heat oil in
large skillet over medium-high heat. Sauté onions for about 8 minutes.
Mix in the
espresso powder, 1/8 cup chili powder and cook for 1 minute.
Transfer
onion mix into slow cooker. Add tomatoes, honey and garlic. Heat on high for
about 1 hour. Add beans, 1 cup water, salt, chipotle chili powder and cinnamon.
Cook for another 2 hours, (4 hours if using dried beans), stirring every so
often until it is thick.
You’re in for a true adventure with the flavor profile of
this dish. We all know from the experience of a café mocha that coffee and
chocolate go fantastic with espresso, black beans make the best brownies even
better, and cinnamon and chili in an Mexican hot chocolate warms the soul and
melts the heart. Why not roll all of these together into a delicious chili to
cuddle up with?
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Crock Pot Indian Spiced Lentils
Recipe from The
Diva Dish
Calories: 481
|
Fat: 1.7g
|
Carbs: 83.5 g
Fiber: 38.8 g
Sugars 6.9 g
|
Protein 33 g
|
Sodium: 146 mg
|
Serves 4
Ingredients:
2 ½ cups cooked lentils
1 sweet potato, peeled and finely diced
1 medium onion, finely diced
1 15-oz can tomato sauce
½ tsp ground ginger
2 tsp. ground cumin
¼ tsp cayenne (can add more for additional heat)
1 tsp. ground turmeric
2 tsp. paprika
1 tbs. ground coriander
1 tsp. garam masala
2/3 c. vegetable broth
Juice of 1 lemon
Salt and pepper to taste
Instructions:
Mix all ingredients together, and throw into the crock pot. Set on high
for 3 hours, or until sweet potatoes are soft and cooked.
Serving
suggestion: Serve with brown rice and naan bread.
High in Fiber, Rich in Manganese, Phosphorus, Thiamin, and
Vitamin C. Excellent source of Vitamin B6
Vegan, Gluten-free
Lentils are truly diamonds in the rough. Found in a few
different varieties, all colors and sizes of lentils pack a serious healthy
punch. High in protein and fiber, low in fat and relatively low in calories,
they are an excellent addition to hearty dishes or as a compliment to other
menu items. The fiber in lentils clings to bad cholesterol in the body,
flushing it down the pipes, and assists in the regulation of homocysteine
levels in the blood; an important risk factor for heart disease. Lentils are
chocked full of magnesium and folate, which are important in heart health as
well. Almost 30% of the lentil is protein, making it a great plant based
protein option for herbivores and omnivores alike! It also is considered a
complex carbohydrate, promoting regulation of blood sugar and sustained energy.
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Slow Cooker Butternut Squash Coconut Chili
Recipe from The
Fig Tree
Calories: 299
|
Fat: 13.4g
|
Carbs: 40.8 g
Fiber: 9.1 g
Sugars 9.7 g
|
Protein 9.2g
|
Sodium: 605 mg
|
Serves 8
Ingredients:
1 small onion, peeled and finely chopped
2 stalks celery, chopped
2 carrots, peeled and chopped
2 medium apples, peeled and diced
2 cups butternut squash, peeled and diced
4 cloves garlic, peeled and finely minced
1 can black beans, rinsed and drained
1 can chickpeas, rinsed and drained
1 can (400 ml) light coconut milk
2 teaspoons chili powder
1 tablespoons ground cumin
1 teaspoon dried oregano
2 cups vegetable broth
2 tablespoons tomato paste
Salt and pepper to taste
Serving
suggestions:
Cooked basmati rice
Chopped fresh cilantro, parsley or chives (for garnish)
Shredded, unsweetened coconut (for garnish)
Place all ingredients in slow cooker. Cook on high for 4-6 hours or on
low for 8 hours. During the last hour, taste the chili and season with salt and
pepper. Add more chili powder as desired. Add a pinch of cayenne pepper if you
like chili on the spicy side. In the last 45 minutes of cooking, open the lid
to allow the chili to thicken. Add broth if too dry.
Serve over rice and garnish with fresh herbs and shredded coconut.
Every food tastes better when it’s in season! Your wallet
stays satisfied if you buy produce in season, also! With the fall season among
us, there’s no better time to utilize the harvest of fall gourds for more than
just decoration and funny faces. Butternut squash can be used in many recipes
where sweet potatoes or carrots typically are used. Similar to these
aforementioned ingredients, butternut squash is also packed with vitamin A for
immune and cell health. A sweet, buttery bite of butternut squash is perfectly
complimented with the refreshing crunch of celery and cilantro, slightly sweet
and creamy coconut, and the sugary bite of apples and carrots.
Slow Cooker White Chili
Recipe from Whole
Foods
Calories: 300
|
Fat: 6 g
Saturated Fat:
1.5 g
|
Carbs: 42g
Fiber: 9 g
Sugars 8 g
|
Protein 22 g
|
Sodium: 600 mg
|
Serves 10-12
Ingredients:
6 boneless, skinless chicken thighs
16 oz dried cannellini beans
16 oz frozen Sweet White Corn
2 poblano peppers (or 2 green bell peppers), chopped
1 head cauliflower, trimmed and cut into small florets
1 yellow onion, chopped
2 quarts low-sodium chicken broth
1 ½ tablespoon ground cumin
1 tablespoon chili powder
½ cup sour cream
2 teaspoons sea salt
Instructions:
Arrange chicken at the bottom of slow cooker.
Top with beans, corn, poblanos, cauliflower, onion, broth, cumin and
chili powder. Cover and cook on low until beans are very tender and cauliflower
has fallen apart, about 10 hours.
Stir in sour cream and salt. Ladle into bowls and serve!
This is the perfect “set it and forget it” recipe. Throw
everything in the crock-pot in the morning before work, and move on with your
day. When you finally get home from work, soccer practice, ballet recital,
piano lessons, grocery shopping… no matter what’s on the list, you’ll have a
rich, nutritious dinner waiting for you!
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Pumpkin and Coconut Curried Black Beans
Recipe from Get
Along Home
Calories: 241
|
Fat: 1.5g
|
Carbs: 45.5 g
Fiber: 11.7 g
Sugars 5.7g
|
Protein 14 g
|
Sodium: 1174 mg
|
Serves 4
Ingredients:
1 green pepper
2 cloves garlic
1 lb uncooked black beans, soaked and rinsed
2 cups pumpkin puree
4 tablespoons tomato paste
1 tablespoon curry powder
1 teaspoon cayenne pepper
1 teaspoon cumin
1 bay leaf
1 can coconut milk
1 tablespoon salt
3 cups chicken stock, low sodium
3 cups water
Sauté green pepper and onion for 5 minutes. Add garlic and sauté for
another minute.
Add sautéed vegetables and all other ingredients to slow cooker. Set
the slow cooker on high and cook 8 hours.
Check water level occasionally, adding water if necessary to prevent
burning.
Garnish with cilantro and a dollop of plain yogurt and serve over rice,
quinoa or cauliflower rice.
Move over pumpkin pie, this gourd’s got spicier shoes to
fill! Pumpkin is a great source of Vitamin A and Vitamin C, making this a great
option for kicking a cold, or protecting you from the plague erupting in the
office at work. The heat from the cumin, curry and cayenne will surely clear up
that congestion, shortly before unleashing their digestive assistance further
down the GI tract. Thanks to the coconut milk, all the fat soluble vitamins,
such as Vitamin A from the pumpkin and vitamin K from the tomato, are easily
put to work in the body.
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Hodgepodge Crock Pot Chicken
Recipe From Stacy Makes
Cents
Calories: 312
|
Fat: 11 g
|
Carbs: 7.4g
Fiber: 2.4 g
Sugars 4.0 g
|
Protein 43.1g
|
Sodium: 284 mg
|
Serves 4-6
Ingredients:
1 whole chicken
1 red pepper, sliced
2 stalks celery, chopped
½ onion, sliced
¾ cup baby carrots
2 cloves garlic
¼ teaspoon sea salt
¼ teaspoon ground cumin
¼ teaspoon oregano
Pepper to taste
Slice and prepare all veggies in a layer at the bottom of the crock
pot.
Place chicken on top of veggies and sprinkle seasonings all over.
Add 1 cup filtered water.
Cover and cook on high for 4-5 hours, or until chicken is cooked through.
Paleo, Gluten-free
This recipe provides a great source of selenium from the
chicken. Selenium is important in antioxidant processes, as well as endocrine
and immune health. It has also been shown to prevent cognitive decline.
Adequate levels of selenium in the body can assist in protective events
whenever duty calls. Selenium can bind to mercury and deactivate its harmful
effects. Good selenium status can also play a role in cancer prevention as
well.
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Slow Cooker Balsamic Chicken with Olives
Recipe from Shrinking
Kitchen
Calories: 253
|
Fat: 7.9g
Sat Fat 0.6g
|
Carbs: 12.7g
Fiber: 1.7 g
Sugars 6.5g
|
Protein 32.2g
|
Sodium: 801 mg
|
Serves 6
Ingredients:
2 lbs boneless, skinless chicken breasts
1 can diced tomatoes
1 can tomato sauce
1 onion, thinly sliced
4-6 garlic cloves, whole
½ cup balsamic vinegar
2 tablespoons olive oil
12 pitted Kalamata olives
1 tablespoon thyme
1 tablespoon basil
1 tablespoon rosemary
1 tablespoon oregano
Ground black pepper and salt to taste
Pour olive oil into the bottom of the slow cooker.
Place the chicken breasts into the slow cooker. Season with salt and
pepper.
Top each breast with sliced onion, garlic cloves and herbs. Pour in vinegar, tomatoes and tomato sauce.
Cook on high about 4 hours.
Remove chicken breasts, slice on the bias, and place back into the
tomato/vinegar sauce.
Add olives and let them warm through for about 10 minutes.
Serve over whole wheat spaghetti, polenta, or other starch of your
choice. Sprinkle with grated parmesan or a little crumbled light feta.
Tomatoes are full of lycopene. Lycopene is what gives red
tomatoes their signature color, and is a carotenoid studied to lower the risk
of some cancers, assist with heat health by lowering the LDL (bad cholesterol),
and promote good immune health. But the magic isn’t unleashed until the plump
ruby red fruit is cooked. Well, good thing we are doing just that! Source: American Cancer Society
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Sweet & Spicy Slow Cooker Stew
Recipe by Popular
Paleo
Calories: 304
|
Fat: 9.2g
Sat Fat 3.2g
|
Carbs: 18.8
Fiber: 6.9 g
Sugars 11.2 g
|
Protein 37.3g
|
Sodium: 840 mg
|
Serves 8
Ingredients:
1 ½ cups chopped carrot
2 cups chopped sweet bell peppers (mix of yellow, red and orange—not
green!)
1 large onion, diced (about 2 cups)
5-6 cloves garlic, chopped or sliced
1 pound ground beef
1 bound beef, cubed (steak, roast, stew meat, etc)
3-4 chipotles in adobo, chopped
1 28 ounce can crushed tomatoes
2 14.5 ounce can diced tomatoes
1 cup beef stock
1 teaspoon sea salt
1 teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon ground coriander
½ teaspoon cumin
Fat of choice (try ghee, butter, or avocado oil)
Toppings:
Fresh diced tomatoes
Avocados
Cilantro
Heat
large sauté pan to medium-high. Meanwhile, mix spices together in small bowl.
Add fat to sauté pan and drop pound of ground beef. Sprinkle half the spice
blend over ground beef and cook until nearly done. Dump in the slow cooker.
Keep the
pan hot, add more fat, and the other pound of beef that has been cubed. Pour
remainder of spices over cubed beef and cook until nearly done.
While the
cubed beef cooks up, prep the veggies. Peel the carrots, chop them up along
with the peppers, onions, garlic and chipotles. Add the veggies and chipotles
directly to the slow cooker to join the ground beef. Add the cubed beef to the
slow cooker.
Add all
three cans of tomatoes and stock. Mix together in pot, set on low and cook for
5-6 hours.
Garnish and
serve!
Paleo, Gluten-free
This stew is
the common cold’s worst enemy, and the seasonal sufferer’s dream come true. You
will find cold fighting nutrients swarming in this hearty dish, like iron, vitamin
C, zinc and vitamin A. Bell peppers are one of the best sources for vitamin C.
Zinc has been proven to minimize the duration of the common cold by 2-3 days!
Vitamin A and vitamin C work together to deactivate toxins. Low iron status may
attribute to susceptibility to colds or the flu. The presence of vitamin C gets
the iron ready for better absorption and use within the body.
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Slow Cooker Chili Verde
Recipe from A
Girl Worth Saving
Calories: 334
|
Fat: 12.2g
Sat Fat 2.4 g
|
Carbs: 32.2g
Fiber: 12.6 g
Sugars 18.2 g
|
Protein 28.3
|
Sodium: 860 mg
|
Serves 8
Ingredients:
2 cups beef broth
1 tablespoon dried cilantro
1 teaspoon cumin
2 teaspoon salt
½ teaspoon oregano
½ teaspoon black pepper
¼ cup olive oil
¾ pound Anaheim chilies, seeds removed and finely diced
2 jalapenos, remove seeds and dice
1 medium onion, diced
6 cloves garlic, minced
1 ½ pounds pork tenderloin, diced
Instructions:
Add the broth, olive oil and spices to the slow cooker and mix. Then add the rest of the ingredients and set your slow cooker on high
to cook for 6 hours.
The best chili verde can draw crowds. My uncle actually made
a business from his chili verde recipe! It’s high in protein, low in fat and
sodium (relative to most chili verde recipes), and moderately low calories, all
utilizing whole food ingredients. Pair with warm corn tortillas and top with
fresh cilantro. Muy bien!
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Slow Cooker Pork Shanks
Recipe
from Meatified
Calories: 589
|
Fat: 37.8g
Sat Fat 14.5g
|
Carbs: 11.9g
Fiber: 3.2 g
Sugars 5.3 g
|
Protein 48.5g
|
Sodium: 424 mg
|
Ingredients:
1 ½ tablespoon coconut oil divided
3 pounds bone in pork shanks (about 9)
3 cups onion, diced
2 cups carrot, diced
4 cloves garlic, minced
3 cups mushrooms, chopped
1 tablespoon fresh oregano leaves, minced
2 teaspoon fresh thyme leaves
2 tablespoon fresh basil leaves, chopped finely
1 tsp salt
2 lemons, zest and juice, divided
14 oz chopped tomatoes
¾ cup chicken or pork stock (unsalted)
Instructions:
Pat the pork shanks dry with paper towel. Add ½ tablespoon coconut oil to large skillet
over medium heat. Brown half the pork shanks until golden brown (about 8
minutes on each side). Set aside.
Repeat with other ½ tablespoon and remaining
pork shanks. Set aside with other pork shanks.
If required, add the last ½ tablespoon coconut
oil, then add the onion, carrot, and garlic to the pan and soften, about 5
minutes. Add the onion mixture to the bottom of a large
slow cooker. Nestle the pork shanks on top.
Return the skillet to the stove over a low heat
and use the juice of one lemon to deglaze the pan. Add the pan drippings to the
slow cooker.
Add the mushrooms, oregano, thyme, basil, salt,
and lemon zest to the slow cooker.
Pour over both the chopped tomatoes and stock.
Cook on High for 4 hours.
Remove pork shanks and set them aside, covered
to keep them warm.
Remove
all the cooking liquid and half the vegetables, adding them to a blender. Add
the juice of the remaining lemon and puree until smooth. Check your seasoning
to see if any extra salt is necessary.
Return
the vegetable puree to the slow cooker, stirring the remaining vegetables
through the sauce. Add the pork shanks and cook further for 30 minutes to an
hour on low.
Gluten-Free, Paleo, High Protein
This recipe requires a little bit more preparation than your
average crock pot recipe, but the result is surely crowd pleasing. You can turn
to these pork shanks for a brain power dinner during a night of studying, or as
a perfect leftover lunch before a 3-hour work meeting. Thiamin, rich in pork,
assists in the conversion of carbohydrates to energy, particularly to be used
by the brain and nervous system. Source:
Medline Plus
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White Acorn Squash Soup
Recipe from PaleoPot
Calories: 318
|
Fat: 16.5g
Sat Fat 5.2 g
|
Carbs: 15.1g
Fiber: 2.3 g
Sugars 1.9 g
|
Protein 32.9g
|
Sodium: 889 mg
|
Serves 4-6
Ingredients:
1 pound of ground turkey or chicken
1 tablespoon of coconut oil or grass fed butter
1 white acorn squash, peeled and diced into cubes
4 cups of chicken stock
4-6 cups of water
1 medium red onion, diced
2 cloves of garlic, minced
2 teaspoons of dried parsley
Salt and black pepper to taste
Add your cooking fat of choice to stock pot on
the stove and set to Medium. Add your ground meat, garlic, parsley, salt and
pepper and stir.
Cook meat until browned yet not fully cooked,
then add your squash. Add 1 cup of chicken stock to deglaze the pot
and stir well.
Transfer contents to slow cooker. Add the rest of the chicken stock and water to
slow cooker.
Cook on low for 4-6 hours.
Not to be confused by squirrel’s nut of choice, acorn squash
is a highly understated gourd. Buy it during its prime season, winter, for
optimal quality. What could be better than scuffling in from a white flurry,
welcomed by the scent of this soup? Imagine it calling for you to ladle a
portion from its wintery white pool of edible comfort! Though this scene would
be a true winter miracle here in Arizona, a hopeless romantic can dream!
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Slow Cooker Chipotle Pork with Pineapple Coleslaw
Recipe from Primally
Inspired
Calories: 744
|
Fat: 32.1g
Sat Fat 11.5g
|
Carbs: 19.7 g
Fiber: 2.4 g
Sugars 7 g
|
Protein 88.7g
|
Sodium: 775 mg
|
Serves 4-6
Ingredients:
4 pounds pork roast
1 tablespoon black pepper
1 teaspoon sea salt
1 teaspoon chipotle chili powder
¼ cup balsamic vinegar
2 cups chicken stock
1 teaspoon all natural liquid smoke
Toppings:
Avocado,
cilantro, barbeque sauce
Pineapple Coleslaw (combine and stir!):
4 cups
coleslaw (1/2 head green cabbage, ½ head red cabbage, 2 carrots: shredded)
½ cup
mayonnaise, sour cream or plain Greek yogurt
1 ½
tablespoon apple cider vinegar
2 cups fresh
pineapple
Sea salt and
pepper to taste
Combine the spices for the pork in a small bowl. Rub the entire pork with the spices. Place in the slow cooker.
Add the stock, balsamic, and liquid smoke. Stir and cover the crockpot to cook for 8 hours
on low.
When it is finished cooking, take the pork out
of the slow cooker to shred it. Add ¼-1/2 cup of juice from slow cooker if
desired to the pork.
Serve with pineapple coleslaw and any additional
toppings.
High Protein, Paleo, Gluten-Free
Enjoying cabbage
in its slightly steamed or raw state, such as in the pineapple coleslaw of this
recipe, is the optimal way to benefit from its cancer-fighting characteristics.
It contains a great amount of polyphenols and vitamin C, which are powerful
antioxidants. Green cabbage has a milder, more refreshing taste, while red
cabbage has a much deeper flavor. Both contain their benefits, but red cabbage
is nearly 2-4 times more nutritionally dense than its green sibling.
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Slow Cooker Chocolate Chicken Mole
Recipe From Stupid
Easy Paleo
Calories: 489
|
Fat: 24.8g
Sat Fat 6.3 g
|
Carbs: 17.1 g
Fiber: 2.9 g
Sugars 11.1 g
|
Protein 48.2g
|
Sodium: 636 mg
|
Serves 4-6
Ingredients:
2 pounds
chicken pieces, bone in, skins removed
Salt and
pepper
2
tablespoons olive oil
1 medium
onion, chopped
4 cloves
garlic, crushed
6-7 whole
tomatoes, peeled, seeded and chopped
5 dried New
Mexico chili peppers, rehydrated and chopped
¼ cup almond
butter
2-1/2 ounces
dark chocolate (70% or above)
1 teaspoon
sea salt
1 teaspoon
cumin
½ teaspoon
cinnamon
½ teaspoon guajillo
chili powder
Toppings:
Avocado
Cilantro
Jalapeno
Generously salt and pepper chicken. Place a pan over medium heat and add oil. Once
the oil has warmed add the chicken and brown on all sides. This may need to be
done in batches. Move chicken to slow cooker.
Add onion to same pan and sauté until translucent.
Add garlic and sauté for 1-2 minutes until fragrant. Transfer onion and garlic
to slow cooker.
Add the tomatoes, chili peppers, almond butter,
dark chocolate, salt and spices to slow cooker.
Cook on low for 4-6 hours until chicken is
tender and pulls apart easily. If you are home when making the dish, lift the
lid once to stir to make sure ingredients are well combined.
Remove chicken bones (reserve to make stock
later!)
Top with mole, avocado, cilantro, and jalapeno
before serving.
Gluten-Free, Paleo
No need to feel guilty enjoying chocolate for dinner; or any
time of the day for that matter (in moderation of course!). Flavanoids in dark
chocolate and cocoa defend the heart by lowering blood pressure and improving
cholesterol levels. Chocolate has even been been linked to increased insulin
sensitivity; good news for diabetics! The flavanoids are also responsible for
protection of the skin from UV damage from the sun. Feeling cranky? There’s a
reason you’re craving chocolate! Chocolate consumption releases feel-good
endorphins, putting you in a better mood upon consumption. Source: Huffington Post
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Slow Cooker Chicken Breast with Figs and Squash
Recipy by Diana
Keuilian
Calories: 389
|
Fat: 7g
|
Carbs: 27g
Fiber: 2g
|
Protein 48 g
|
Sodium: 400 mg
|
Ingredients:
1 tablespoon olive oil
1 small red onion, chopped
1 small yellow onion, chopped
3 garlic cloves, minced
3 pounds boneless, skinless chicken breasts
Salt and pepper
12 dried figs, chopped
1 cup butternut squash, chopped
1 cup chicken broth
1 teaspoon dried rosemary
2 tablespoons fresh tarragon, chopped
2 tablespoons fresh sage
In a large skillet, heat the olive oil on medium
heat. Add the onions, garlic, and sauté for 5 minutes.
Rinse the chicken and pat dry. Season with salt
and pepper. Add to the skillet, browning each side for about 5 minutes. Transfer the contents of the skillet to your
slow cooker and top with the remaining ingredients. Cook on low for 6 hours.
Talk about a hidden gem: figs are fantastic snacks and superb
in desserts. But what about an application in a savory dish? The answer is YES!
Fresh figs are hard to come by, especially if they aren’t in season (which is Summer
to early Fall). But dried figs are usually pretty easily attainable, so it’s
great this recipe allows for the adversity of an out of season craving!
Starting with dried also allows for the flavors to slowly combine and the figs
to plump up, impregnated with the rest of the ingredients’ flavors. Figs are
rich in potassium, which is a major component of sodium control. High potassium
foods are recommended for treatment and prevention of heart disease, as in the
DASH diet, which is often recommended to CVD patients.
Enjoy!
Kayla
