The 150 Healthiest Slow Cooker Recipes on Earth: The Surprising Unbiased Truth About How to Make Nutritious and Delicious Meals that are Ready When You Are

257 Pages·2012·87.027 MB·English

by  Jonny Bowden, Jeannette Bessinger

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FroM JoNNy
. . . to my beautiful Michelle . . .
. . . the ultimate “slow cooker” . . .
it took us a long time . . .
. . . but it was so worth it.
FroM JeANNeTTe

I dedicate this book to my husband Jay,
my daughter Jesse, and my son Julian.
you are the light of my life
and make everything possible.
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Clockwise from top left:
Pungent, Light, and Clear Thai Seafood
Stew; Mega omega Piquant Artichoke,
olive, and Anchovy Sauce; Antioxidant-
Burst raspberry Peach Cobbler; and
Low-Carb Sesame Turkey Meatballs
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CoNTeNTS
INTroDUCTIoN/10
1 THe MAINS
MEAT Free-radical-Fighting Kalamata Chicken ...............63
Tangy Tomato Grass-Fed Pot roast ......................30 Spinach, Basil, and Feta–Stuffed Chicken rolls
High-Protein Two-Bean ’n Sirloin Tip Chili .............31 with Pignoli .......................................65
real Deal Beef Stew with orange and Clove ............33 Sweet and Saucy Free-range Chicken Thighs ...........67
New england Corned Beef and Cabbage ................34 Satisfying, Spicy Lemon Chicken.......................68
Clean Loaded Sloppy Joe with a Kick ...................35 Indian Super-Spice-rubbed Chicken ...................69
Vegetable-Loaded Beef and Barley Stew.................36 Quick Sesame Teriyaki
Grass-Fed Beef with Butternut Squash and Cherries .....37 Low-Carb Lettuce Wraps...............................70
Simplest High-Fiber Beefy Tacos .......................39 Savory Slow Cooker Tender Turkey Drumsticks .........73
CLA-rich Beef Biryani ................................40 Flavanol-rich Cocoa Chicken Mole.....................74
Leaner, Savory Slow-Cooked Meatloaf ..................41 Jamaican Jerked Turkey Legs ...........................75
Iron-rich Ground Sirloin Borscht ......................42 Low-Cal Tropical Turkey Breast.........................76
Moroccan Braised Lamb Shanks in Fresh Tomatoes Turkey and Fruit-Sweetened Cranberry Sauce Supper....77
and red Wine .....................................43 Lean and Green Stuffed Peppers ........................78
Beanie Slow-Cooked Shepherd’s Pie ....................45 Lean and easy Taco Salad...............................79
Taste of India Lamb ....................................46 Loaded Split Pea Sweet Potato Soup ....................80
High-Fiber Curried Mulligatawny Lamb Stew...........47
Luscious, Leanest Lamb Chops .........................48 MEATlEss
Sweet Tooth–Buster Sweet Potato Apple Soup ...........81
PoulTry Pineapple Pepper Chili.................................82
Versatile, Lean, and easy Chicken Base .................50 Mighty Minestrone....................................85
Lower-Sugar BBQ Pulled Chicken Thighs...............51 Lean Green Curried Tofu...............................86
Chunky German Sausage and Sauerkraut Stew . . . . . . . . . . 52 Low-Cal Caribbean Black Bean Soup ...................87
easiest Lean Artichoke Chicken........................53 Seeded and Stuffed Carnival Squash ....................89
Clean Peanutty Thai Chicken...........................55 Liver-Lovin’ root and Cabbage Stew ....................90
Lean Dried Apricot Chicken and Wild rice Soup .......56 Vitamin C–rich, Three-Pepper ’n Bean Chili ............91
easy Asian Sweet Chili Chicken........................57 Italian White Bean Soup ...............................92
Veggie-rich Asian Chicken Stew .......................58 No-Cream of Leek and Potato Soup ....................93
Low-Cal Fiesta Mexi-Chicken ..........................59 rich and Creamy High-Fiber Sweet
Flavorful, Fiber-Full Moroccan Chicken ................60 Potato Peanut Bisque...................................95
Lean Lemon-Apricot Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Curried Spinach and Lentils ...........................96
In-a-Pinch Protein Pesto Chicken and Mushrooms ......62
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sEAfood Tangy Tomato-Soused Salmon Patties with
Gifts from the Sea Chowder ............................97 Pineapple and Miso...............................105
Pungent, Light, and Clear Thai Seafood Stew ............98 Zested and Light Lemon-Garlic Tilapia with
Shellfish Jambalaya ...................................101 roasted Shiitakes .................................107
Sea Scallops Mediterranean ...........................102 omega-rich Dilled Salmon Dijon .....................108
Light Louisiana Creole Shrimp Soup...................103
Piquant Hot Tuna and Cannellini Stew.................104
2 SToCKS, SAUCeS, PUrÉeS, AND INFUSIoNS
sToCks Mega omega Piquant Artichoke, olive, and Anchovy
Mushroom Madness Stock ..............................110 Sauce ...............................................123
Lean and Clean Gingered Chicken Stock ................111 Immune-Boostin’, Gut-Bustin’, Fiery BBQ Sauce .........124
Bone-Strengthening Beef Stock .........................112 Happy, Healthier Homemade Ketchup ..................125
Hearty, rich roasted Veggie Stock.......................113 Memorable Gingered Peach and Blues Sauce.............127
Freshest Veggie Stock ...................................115 Alkalizing Coconut Lemon Curd ........................128
Flavorful and Nourishing Turkey Stock ..................116 All-Fruit Pear Apple Molasses............................130
Capsaicin-Kickin’ Fiery Fish Stock.......................117
PuréEs
sAuCEs Luscious, High-Fiber raspberry Purée .................131
Lower-Sugar Curried Mango Nectarine Chutney.........118 Potassium Powerhouse: Fresh Pumpkin Purée..........132
Low-Cal Herbed Lemon Sauce...........................119
Slow-Cooked Two-Tomato and Spicy Turkey Sausage InfusIons
Sauce ...............................................120 Fresh Thai oil Infusion ...............................133
Heart-Healthy Spiced Citrus oil Infusion..............134
3 SIDe DISHeS
Lower-Cal easy Cheesy Pepper Corn ..................136 C-rich Lemony Leek and Fennel Potatoes .............146
Shallot Apple Brussels Sprouts ........................137 Tender and Tangy “Baked” yams with Coconut Lime
Not your Grandma’s Green Beans .....................138 “Butter” ..........................................147
Fresh Chili Lime Cob Corn............................139 Cran-orange Sweet Potato Custard ....................148
Fragrant Fall rutabaga Mash: Potassium Powerhouse ...140 Fresh Sweet ’n Sour Beets .............................149
Liver-Lovin’ red Cabbage, Green Apple, and Fresh and Light Summer Medley with Feta:
Sweet onion .....................................141 Zucchini, Bell Peppers, and onion.................150
Sulfur-rich Cayenne Caramelized onions .............142 Curried Coconut Cream of Cauliflower Soup ..........153
earthy High-Fiber Wild rice and Veggies..............143 Fruit-Stuffed Acorn Squash ...........................154
Curried Lime Beta-carrots-tene........................144 Summery, Colorful Herbed Carrots and Green Beans ...155
Autumnal rich-roots Medley: Sweet Potatoes, orange Iron-rich Beets with Walnuts .................157
Parsnips, and Celeriac.............................145 Iron-Power Garlic Spinach with roasted reds..........158
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Whole-Grain Asian Shiitake Barley....................160 Wine-Braised Antioxidant-rich Artichokes ............164
Low-Carb Spice-rubbed Spaghetti Squash .............161 Nuts for Wild rice....................................166
Fiber-Fantastic Mexi Beans ...........................163
4 APPeTIZerS AND SNACKS
APPETIzErs snACks
Puréed White Bean Dip with rosemary oil ..............168 Cheesy Gluten-Free Spoonbread.........................182
Tangy Grass-Fed Meatballs...............................169 Whole-Grain Crunchy Party Mix........................183
Low-Carb Cheesy Spinach-Artichoke Dip................170 Sweet, Lower-Sugar rosemary Mixed Nuts...............184
Flavorful Free-range Chicken Wings....................171 Baba Ghanoush: Aromatic Antioxidants..................185
Antioxidant-rich Bubbling Black Bean Dip ..............172 Dark Chocolate Trail Mix for a Crowd ...................187
rich reuben Dip with Flu-Fighting Sauerkraut ..........173 eye-Poppin’ Lean and Clean Pecans ......................188
Mediterranean Stuffed Grape Leaves.....................175 Sugar-Balancing Cinnamon Almonds ...................189
Clean and Tasty Pizza Fondue ...........................176 Lightly Sweetened Autumnal Fruit Butter ...............191
Low-Carb Sesame Turkey Meatballs .....................179 Nutty Lentil All-Veg Pâté ................................192
Protein-rich Pastured Chicken Liver Pâté................180
Hot and Hearty red, White, and Blue Crab Dip ..........181
5 DrINKS, DeSSerTS, AND BreAKFASTS
drInks Low-Sugar Lemon Honey Custard .......................209
Irish Moss Tonic ........................................194 Fibered-Up Strawberry Sourdough Bread Pudding .......210
Clean Classic Wassail....................................195 Antioxidant-rich Sweet Potato Carrot Pudding...........211
Hot Vitamin C–Pop Cranberry Cider ....................196 Low-Sugar Choco-nutty rice Pudding ...................212
resveratrol-raising Fresh Grape Delight.................197 Spiced Candied Apples and yams with raw Chocolate
Habanero-Spiked “red Hot” Cider.......................199 Drizzle..............................................213
Lower-Cal Vanilla Bean Chai ............................200 Antioxidant-Burst raspberry Peach Cobbler..............215
Lower-Sugar raisin-orange Pumpkin Pie Pudding.......217
dEssErTs Fresh Pineapple with Coconut Lime rum Sauce .........218
Steamy, Creamy, High-Calcium Chai Pudding ...........202 Strawberry-Lime Antioxidant Granita....................220
Juice-Sweetened Tropical Fruit Compote.................203
Gingered Honey Pears with Cinnamon Sticks............205 BrEAkfAsTs
Low-Cal Cocoa Tapioca..................................207 Fruit ’n Nutty overnight Breakfast Groats................221
Glorious Glazed Bananas ................................208 eggy Spiced Whole-Grain Breakfast Bread Pudding......222
reSoUrCeS/224 ABoUT THe AUTHorS /226
ACKNoWLeDGMeNTS/225 INDex/228
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10 The 150 Healthiest Slow Cooker recipes on earth
Introduction
When I was in my twenties I backpacked through europe with my brother and
a college friend. one of the places we went to was rome, and one of the places
we visited there was the Spanish Steps in the world-famous Piazza di Spagna.
The area is gorgeous, typically Italian, and simply bursting with history, authen-
ticity, and tradition.
And no one loved the area more than Italian writer Carlo Petrini.
So you can imagine how he felt when, in 1986, McDonald’s announced it
was building a restaurant there.
To protest the opening, Petrini organized a demonstration, which evolved
into the Slow Food Movement, and in 1989, delegates from fifteen countries
assembled in Paris to sign its founding manifesto. Today the Slow Food
Movement has more than 100,000 members with chapters in 132 countries.
Which brings us to the slow cooker.
Fast-food restaurants have changed the way we eat, but more important,
they have changed the way we think. Not just about food, but about everything.
The fast-food mentality has permeated our lives, assisted by dozens of techno-
logical innovations that make things easier but also faster and in many ways
more superficial. We want what we want and we want it now. This minute. That
kind of thinking has affected everything from the way we conduct our relation-
ships (Internet dating, speed dating, Facebook “friends”) to the way we handle
money (buy now, pay later, or not at all).
The Slow Food Movement was, and is, important—and not just because it
strives to preserve regional and traditional cooking and sustainable agriculture.
It’s also important because of what it says about our lives. It gives people a
chance to say, “Hey! Slow down! Let’s smell the roses and enjoy the scenery.”
So at its heart, the Slow Food Movement is about being present. It’s about
mindfulness. It’s about being in the moment.
For many people, cooking has always been an act of love. Fresh ingredients,
carefully and conscientiously selected, prepared at the height of their flavor
and nutritional power, served lovingly and proudly at a sit-down, leisurely meal
for family and friends. And in some small way, that is the tradition and spirit
whose essence is captured by slow cooking.
The slow cooker is actually the perfect compromise between the modern
need for food that’s convenient and fast, and the wistful nostalgia for beautiful,
flavorful meals that simply can’t be gotten at the drive-through takeout.
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