It’s that time of year again…leaves are starting to turn and dark nights are coming sooner and staying longer. A somewhat refreshing coolness is in the air. Grilling season is coming to a halt as more of the indoor cooking and baking takes precedence. In my opinion, there is nothing healthier, more efficient or tastier than a slow cooked or crock pot meal.
The best way to avoid P450s (cancer causing molecules produced when cooking meats too quickly), and to actually get the most essential nutrients from your food without changing its molecular structure (aka the microwave); is by far the infamous slow cooker.
Another huge advantage to using your crock pot is the fact that it is so quick and easy. At our house, either the night before or the morning of, we throw everything in, put it on low and let it cook all day. Then comes the best part, while you are working, carting kids around, running errands, etc, your slow cooker is doing its work. When it’s finally time to come home, dinner is perfectly ready for your table. These are guaranteed to be a family hit, and definitely top the list for optimal nutrition.
Another great plus to slow cooking is the leftovers. You can make a lot of food with a crock pot, and its fun to get creative with the leftovers! Here are a few of my favorite crock pot delights.
Spicy Bean Dip Appetizer 2 cans organic refried beans, (about 15 ounces each) 1 envelope organic taco seasoning mix (or 2 Tbs. Country Seed’s special taco seasoning blend-my favorite) ½ cup chopped organic onion 2 cups shredded Monterey Jack cheese or a Mexican cheese blend (raw cheese is best) 2 to 4 drops Tabasco sauce, or to taste chopped jalapeno or mild chilies, to taste
Place refried beans, taco seasoning, onion, cheese, and Tabasco sauce in the crockpot; stir well to blend. Stir in chopped jalapenos or mild chilies. Cover and cook on LOW until cheese is melted, about 1 to 1½ hours; add a little water if mixture seems too thick. Serve from the crockpot or slow cooker with some non-GMO baked tortilla chips. Makes about 4 cups.
Balsamic Lemon Mushroom Chicken One free range chicken (3-4 lbs) 2 cubes of organic or MSG free bouillon cubes 1 small lemon ¼ tsp. paprika 3 Tbs. minced fresh flat-leaf parsley 1 large onion cut into wedges 2 cloves chopped garlic 2 Tbs. balsamic vinegar ¼ tsp sea salt 1/8 tsp. freshly ground black pepper 4 yams cut into thick squares 6 oz. thickly sliced mushrooms
Rinse and dry the chicken. Put one bouillon cube inside the cavity. Squeeze the lemon, reserving the juice. Put the lemon rinds in the cavity. Put the chicken in the slow cooker, breast side up and sprinkle with the paprika and parsley. Place onion wedges and garlic around the chicken. Pour over the lemon juice and vinegar and season with salt and pepper. Crumble the remaining bouillon cube and sprinkle that over the chicken. Top with the yams and mushrooms. Cover and cook on HIGH for 3½ to 4½ hours (if you have a meat thermometer, the thickest part of the thigh should reach 180 degrees.
Salsa Chili with Cilantro Cream 1 pound boneless beef chuck or round steak cut into bite size pieces (grass fed of course) 1 large yellow onion, chopped 2 cloves finely chopped garlic 1 Tbs. chili powder 2 tsp. ground cumin 2 (16 oz.) jars of Newman’s Own or other organic/homemade salsa 2 diced tomatoes (with seeds/juices) 1 medium red or green bell pepper, seeded and chopped 1 (15 oz.) can of organic pinto or kidney beans Sea salt to taste
Cilantro Cream 2/3 cup organic sour cream ¼ cup minced fresh cilantro 2 Tbs. freshly squeezed lime juice
Put the meat, onion, garlic, chili powder, cumin, salsa, and tomatoes in the slow cooker and stir to combine. Cover and cook on LOW for 5-6 hours. Add pepper and beans, season with sea salt, and continue on LOW for another 2 or more hours (the longer it simmers, the better it gets). For the Cilantro Cream, combine all ingredients in a bowl and stir well. Cover and chill until serving. Dollop on top of each bowl of chili.
Peach Crumble Dessert 2 pounds of firm, ripe peaches, pitted, and thickly sliced ¼ cup organic rolled oats ¼ cup pure maple syrup ¾ cup coconut or buckwheat flour 1 tsp. baking powder ½ tsp. ground cinnamon Pinch of ground nutmeg ¼ tsp. Himalayan sea salt 1 stick (organic pasture fed) real butter cut into pieces or ½ cup virgin coconut oil
Coat the slow cooker with a little butter or coconut oil. Place the peaches in, cover and cook on high for 30 mins. Meanwhile, combine the oats, flour, syrup, baking powder, cinnamon, nutmeg, and salt in a bowl and mix. Add this to the top of the peaches after the 30 mins (try not to touch the sides of the slow cooker to prevent burning). Put butter or coconut oil pieces on top. Cover and cook on LOW until the peaches are tender (2½-3 hrs). For an extra special occasion, whip up some real cream or organic ice cream/rice dream for a topping.