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STICK TO YOUR BONES CROCK POT RECIPES

Posted by Tracy De Soto on

 

'Tis the Season for Crock Pot (aka Slow Cooker) Meals

I can't tell you how much I rely on my crock pots for a hot, home-cooked, healthy meal during the Autumn and Winter season.  I love throwing a bunch of veggies, beans and perhaps some meat on the bone, to generate a healthy bone broth stew, soup or curry.  The best part about it, aside from the nutrition, is that it's completely done when you get home.  The aroma that permeates your home, when you open the front door is enough motivation for me, to get it going at 4, 5, or 6 a.m. (but I'm an early bird.) 

I personally love soups and often will do a chili (see picture) or chicken tortilla (you'll need to bake the tortillas separately, or if you're in a pinch, simply use some tortilla chips to crumble on top).  But I also do chicken and then pull it and add enchilada sauce, or bar-b-que sauce when I get home and let is just simmer for about 30 minutes. 

Curries are also really easy to do by simply adding a bunch of freshly chopped vegetables (you can even use bagged organic chopped veggies to make things quicker) and then add your coconut milk, curry paste, lemon grass, etc. that the recipe calls for and voila - you come home to delicious curry. Just add rice! 

For me, I love to cook seasonally and I like to mix up my cooking or I get bored with too much of the same. 

So for a few fun recipes, look below, but also feel free to email me with any questions or other specific recipes.  I am always happy to share healthy cooking with my triathlon family!

Easy Slowcooker Chili

2-3 boxes of beans (I like to use 1 Cannellini, 1 black & 1 Kidney.)

2 28 oz whole tomotoes (i hand rip these as I add to the pot)

1-2 diced onion (any color)

3-4 sliced multi color organic bell peppers (this can get pricey, so for soups I often use organic, pre-sliced bell peppers from whole foods, or other grocery stores.)

1-2 bags of organic bicolor super sweet corn (frozen).

sliced mushrooms are nice too sometimes! 

1/4 cup of chili powder

You won't need to add broth if you use frozen bells and corn.  But you can always add water later if necessary.  Cook on high for 4 hours or low for 8 hours. I love to serve this with whole corn cornbread (gluten free, of course). 

 

Easy Slowcooker Chicken Tortilla Soup

frozen chicken

8 oz of diced canned chilis (or you can chop fresh, just be mindful of the spice)

1 28 can of diced tomatoes

1 red onion, diced (any color is fine but I prefer red)

3 sliced organic bell peppers (again, frozen is fine)

1 tbsp. cumin

1/2 tbsp. cayenne

Cook for 8-10 hours on low to get the bone broth, shorter if you are using chicken broth and added pre-cooked chicken.  I top with cilantro, grated cheese and a dollop of sour cream. 

Minestrone

1 med yellow onion, diced

2 stalks celery, diced

1 medium carrot, diced

1T olive oil

2-3 cloves garlic

2tsp basil

2tsp oregano

pinch salt

15oz can tomato juice

4c vegetable or chicken stock

15oz can chopped tomato

15oz can kidney bean

15oz can garbanzo bean

15oz can green beans

1/2 tsp black pepper

1/4 bunch parsley, finely chopped

Cook for 4 hours on high. 

3/4 c dry pasta, cooked separately and added into bowl before adding in Minestrone.  Add parmesan cheese if you like. 


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