cooking instructions
1
Arsy Vartanian Founder and Chef of rubiesandradishes.com Arsy Vartanian of RubiesandRadishes.com Copyright 2014 Arsy Vartanian Designed by Ted Birt Disclaimer and Copyright Information This book is not to be considered a replacement for medical advice, diagnosis or treatment. Please always use your best judgment and seek the advice of your health professionals as needed. By reading this eBook, you agree that neither the author nor the author’s company is responsible for your results relating to any information presented in this book. Furthermore, any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the US Food and Drug Administration and are therefore not intended to diagnose, treat, cure or prevent any disease. No part of this publication shall be reproduced, transmitted, or sold in whole or in part in any form, without the prior written consent from the author, Arsy Vartanian. This eBook is licensed for your personal enjoyment only. It may not be re-sold or given away. If you would like to share this book with another person, please purchase an additional copy for each recipient. Thank you for respecting the hard work of the author. Copyright Arsy Vartanian. All rights reserved.
2
Introduction Many of my blog readers and close friends have told me that they would like some slow cooker recipes that are so easy that all you really have to do is set and forget. So what I offer here are just those kinds of slow cooker recipes, so painless to prepare that it often just takes mere minutes, but that also provide nutritious, whole and delicious meals. The slow cooker is critical in staying on track with a Paleo diet when you are maintaining a busy schedule. It allows you to spend minimal time in the kitchen and still enjoy a delicious and nourishing meal. It also helps to save money. Most of the recipes in this book call for tough inexpensive cuts of meat that when cooked low and slow become mouthwatering and fork-tender. Most of the recipes in this book also freeze really well, allowing you to batch cook, so you always have Paleo friendly meals on hand. As I worked hard on creating these easy recipes for you, I couldn’t help but come up with a few that were a little more involved. These were too delicious to leave out, so I decided to organize the book based on how much prep time the recipes require in order to help you decide what to make according to your availability. I have also included my “5 Tips for Perfect Slow Cooker Meals”. You will notice that these tips aren’t used often throughout the book, as they add more time to your prepping. The recipes are really delicious as is, but these tips and tricks can be used when you have a little more time to take these recipes up a notch! Happy Slow Cooking! Arsy www.rubiesandradishes.com Facebook | Pinterest | Instagram
3
5 Tips for Perfect Slow Cooker Meals Tip 1: Browning, Sautéing & Broiling
You can certainly skip this step and still make a decent slow cooker meal. Browning meat and sautéing certain vegetables, such as onions, garlic, carrots and celery can greatly improve the flavor of many dishes. I usually use 1 tablespoon of ghee and cook the onions for about 5 minutes. I then add the garlic and cook it for an additional minute, just until it is fragrant. I move these to the slow cooker. I toss the meat in all the spices that I plan to use. I add more cooking fat to the skillet if needed and I cook the meat until it is browned on all sides – usually a few minutes per side.If I don’t get a chance to brown the meat, I will often broil it for 3 to 5 minutes after it is done cooking. This helps dishes like carnitas be a little crispier.
Tip 2: Salt & pepper before serving
Salt tends to dissipate in the slow cooker, causing your dish to taste a little bland. I use a regular amount in the beginning, but I always salt and pepper to taste before serving.
Tip 3: Add more herbs & spices towards the end
Like salt, the flavor of some spices will dissipate as they cook. If I am home, I check for flavor towards the end of cooking. If the meal tastes bland, I add more dried spices and herbs and allow it to cook for 30 more minutes. Except for a select few recipes, I add fresh herbs after I am done cooking. Watch out for peppers, like cayenne or chili powder; these tend to intensify over longer cooking times.
Tip 4: Use flavorful bases
I never use water as my base. I always opt for liquid with more flavor such as broth, wine, coconut milk, salsa or even marinara sauce! Asian flavors like coconut aminos and tamari also hold up well in the slow cooker.
Tip 5: Reduce
Slow cookers don’t allow liquid to evaporate and the liquid actually increases as foods like onion, give off liquid. Your meals can turn out really watery. I avoid this by starting off with a small amount of liquid. Unless, I am making a soup or a stew, I tend to only use about 1/4-1/2 cup of liquid. Even then, I sometimes end up with a watery dish. If I don’t have time, I use a slotted spoon and remove the meat and veggies and leave the liquid behind. If I have bone-in meat, then we drink the liquid as a broth. This is actually healthy stuff, loaded with vitamins and minerals. If I want to fancy up the dish, I reduce the liquid and pour it back over the meat and veggies or serve it on the side. To reduce the liquid, remove the meat and veggies and set aside. Pour the liquid into a sauté pan and bring to a simmer, stirring frequently until the sauce has thickened to your liking.
Reducing Tips:
Add salt after you have thickened your sauce to avoid making the sauce too salty, as the flavors will concentrate when it thickens. To reduce faster, use a larger sauté pan. You can add a couple of tablespoons of softened butter towards the end to create a more luxurious pan sauce. Arrowroot will thicken the sauce. Add 2 teaspoons to a small amount of filtered water (enough to make it a thin paste). Whisk it into the sauce as you bring the sauce to a simmer. Keep whisking the sauce until it has thickened, about 10 minutes.
4
Resources Here are some useful resources. You can find Paleo recipes and healthy living tips at my blog: www.rubiesandradishes.com You can find me at: Facebook | Pinterest | Instagram If you are new to Paleo, you can read about how to get started here: www.rubiesandradishes.com/paleo101 You can read about which slow cookers I use and why here: www.rubiesandradishes.com/slowcookers You can find all my recommended kitchen and pantry items here: www.rubiesandradishes.com/paleokitchen
5
Table of Contents Introduction 5 Tips for Perfect Slow Cooker Meals Resources 5 minute prep recipes Chicken with Sun-Dried Tomato & Artichoke Honey Mustard Chicken Easy Slow Cooker Chicken Verde Slow Cooker Poached Chicken Slow Cooker Curry - Beef Slow Cooker Curry - Chicken Pork Roast with Kraut Easy Slow Cooker BBQ Ribs
10 minute prep recipes Easy Slow Cooker Taco Meat Paleo Teriyaki Chicken Easy Slow Cooker Chicken Morengo Lemon Garlic Roast Chicken Maple Glazed Turkey Breast with Cranberries Maple Orange Pork Shoulder Citrus Braised Carnitas
15 minute prep recipes Balsamic Braised Short Ribs Chocolate Rubbed Pot Roast Paleo Sloppy Joes Smoky Barbeque Beef Brisket - from scratch! Beef & Butternut Squash Stew Slow Cooker Chorizo Mashed Yams
20 minute prep recipes Classic Italian Meatballs Barbacoa Indian Chicken Curry
6
Mexican Inspired Chunky Chicken Soup Turkey Chili
nutrient-dense homemade broth Slow Cooker Chicken Broth Slow Cooker Beef Broth
7
8
Chicken with Sun-Dried Tomato & Artichoke prep time: 5 minutes servings: 6 to 8 This dish bursts with flavor. No one would ever guess that it only took you 5 minutes to prepare! Read the ingredients that are in the jar of sun-dried tomatoes and artichokes carefully to make sure that there are no unhealthy oils or other additives.
INGREDIENTS
2-3 lbs. skinless chicken, boneless or bone-in (any parts you like) 1 8 ounce jar sun-dried tomatoes packed in olive oil 1 16 ounce jar, artichokes, drained 1 tablespoon tomato paste salt and pepper
COOKING INSTRUCTIONS
1) Place Chicken in the slow cooker, then add sun-dried tomatoes, tomato paste and artichokes. 2) Cover and cook on low for 4 to 5 hours. 3) Salt and pepper to taste. 4) Serve and enjoy!
Chef’s Tips:
If you are home when this dish is cooking, you can add the artichokes later and allow them to cook during the last 2 hours. Table of Contents
9
10
Honey Mustard Chicken prep time: 5 minutes servings: 6 This chicken is moist and has a mild sweet flavor. It pairs well with lettuce wraps and my Paleo satay sauce. You can find the recipe for my sauce at www.rubiesandradishes.com/satay
INGREDIENTS
2 lbs. skinless chicken thighs (bone-in or boneless) 2 tablespoons coconut oil, melted 3 tablespoons honey 1 tablespoon prepared mustard (I prefer stoneground) 1 teaspoon madras curry powder salt and pepper
COOKING INSTRUCTIONS 1) Place chicken in the slow cooker.
2) In a small bowl, mix coconut oil, honey, prepared mustard, and curry powder. 3) Pour the sauce over the chicken and cook on low for 4 to 5 hours. 4) Salt and pepper to taste. 5) Enjoy in lettuce wraps, with julienned carrots and my Paleo Satay Sauce. Table of Contents
11
12
Easy Slow Cooker Chicken Verde prep time: 5 minutes servings: 6 to 8 We always keep some organic chicken thighs in our freezer and jarred salsa verde in our pantry. On the busiest of days, all I have to do is remember to pull the chicken out of the freezer the night before. Some blog readers have told me that when they forget to take the chicken out of the freezer, they just add it to the slow cooker still frozen and it still works. I haven’t tried that myself yet! When choosing packaged salsa, read the ingredients carefully and make sure that there is nothing listed that you don’t recognize as food. Trader Joe’s has a salsa verde we like for this recipe; it’s not organic, but it is free of additives and preservatives. We always keep a couple of jars of this in our pantry. You will also notice that most of my recipes call for chicken thighs. I prefer them over breasts, as they are more flavorful and more affordable. We love serving this dish with plantains fried in coconut oil or in lettuce wraps!
INGREDIENTS
2 - 3 lbs. boneless, skinless chicken thighs 16 ounces Salsa Verde
COOKING INSTRUCTIONS
1) Add chicken to the slow cooker. Cover with salsa verde and cook on low for 5 hours. 2) If you are home, you can open the lid at the 4 hour mark and shred the chicken with 2 forks, if not, no worries, it will still turn out fine! 3) Use a slotted spoon to remove the chicken from the slow cooker, leaving the liquid behind. 4) Salt and pepper to taste and serve. 5) The Trader Joe’s salsa is already quite salty, so it doesn’t require additional salt.
Chef’s Tips:
The recipe is great as is, but if you would like to enhance the flavor, try the following: Brown the chicken in ghee or other Paleo friendly cooking fat of your choice before placing it in the slow cooker. Alternatively, after the dish is done, use a slotted spoon and place the chicken in an oven safe dish and broil for 3 to 5 minutes to get it crispy. Table of Contents
13
14
Slow Cooker Poached Chicken prep time: 5 minutes servings: 6 INGREDIENTS
1 whole chicken, 4 to 5 lbs. 1 tablespoon apple cider vinegar filtered water
COOKING INSTRUCTIONS
1) If your bird came with a bundle of giblets stuffed in the cavity, remove the bundle before cooking. You can toss the giblets (minus the liver) into the stock to give it a richer flavor. The liver can give the stock a bitter flavor, so set that aside for another use. 2) Place your chicken in the slow cooker. Leave the skin on, as this will help you make a more gelatinous broth. Fill up your slow cooker with enough water so the chicken is mostly submerged. Depending on the size of your chicken, you may not be able to completely cover it, but cover it as best as you can. 3) Add the apple cider vinegar now. This helps to extract the minerals from the bones. 4) Cook for 6 to 8 hours on low. 5) Remove the chicken from the broth and allow to cool. Once it is cool enough to handle, pull the chicken apart with your fingers. The meat will essentially just fall off the bones. Separate the meat from the skin and tendons. 6) Place the skin, tendons and bones back in the water. Cook on low for another additional 4 to 8 hours. 7) Strain the broth and store in the refrigerator or freeze for another use.
Chef’s Tips:
Add vegetables like carrots, leeks and celery to make a more flavorful broth. Table of Contents
15
16
Slow Cooker Curry - Beef prep time: 5 minutes servings: 6 to 8 These 2 curries are a staple at our house. With only 5 minutes prep, we can enjoy a flavorful and healthy dinner. Serve this over cauliflower rice or white rice, if you include white rice in your diet, along with some steamed vegetables for a complete meal. Homemade coconut milk is easy to make. You can find my recipe here: www.rubiesandradishes.com/coconutmilk We use the Thai Kitchen brand of curry paste. It is not organic, but the ingredients are clean.
INGREDIENTS
2-3 lbs. beef stew meat or chuck roast, cut into several big chunks (any tougher cut of beef you have will work) 1 can coconut milk or 2 cups homemade coconut milk 3 tablespoons red curry paste
COOKING INSTRUCTIONS
1) Add beef, coconut milk and curry paste to the slow cooker. 2) Use a fork to mix in the curry paste. 3) Cook on low for 6-8 hours. 4) Use 2 forks to pull apart the beef into smaller chunks. 5) Use a slotted spoon to remove the beef from the liquid.
Chef’s Tips:
If you are home, chop up whatever vegetables you have in your fridge and add them to the slow cooker for the last hour. We often add carrots, zucchini and bell peppers. You can also strain the broth and use that to cook vegetables the following day! Table of Contents
17
Slow Cooker Curry - Chicken prep time: 5 minutes servings: 6 to 8 These 2 curries are a staple at our house. With only 5 minutes prep, we can enjoy a flavorful and healthy dinner. Serve this over cauliflower rice or white rice, if you include white rice in your diet, along with some steamed vegetables for a complete meal. Homemade coconut milk is easy to make. You can find my recipe here: www.rubiesandradishes.com/coconutmilk We use the Thai Kitchen brand of curry paste. It is not organic, but the ingredients are clean.
INGREDIENTS
2-3 lbs. boneless, skinless chicken thighs 1 can coconut milk or 2 cups homemade coconut milk 3 tablespoons green curry paste
COOKING INSTRUCTIONS
1) Add chicken, coconut milk and curry paste to the slow cooker. 2) Use a fork to mix in the curry paste. 3) Cook on low for 4-5 hours. 4) Use 2 forks to pull apart the chicken. 5) Use a slotted spoon to remove the chicken from the liquid.
Chef’s Tips:
If you are home, chop up whatever vegetables you have in your fridge and add them to the slow cooker for the last hour. We often add carrots, zucchini and bell peppers. You can also strain the broth and use that to cook vegetables the following day! Table of Contents
18
19
Pork Roast With Kraut prep time: 5 minutes servings: 8 Pork roast becomes juicy and tender when it is cooked on low heat and slowly over a long period of time. The sweetness of the apples coupled with the sharp taste of the sauerkraut come together to create a delicious dish.
INGREDIENTS
3 to 4 lb. pork loin roast 16 ounce jar of sauerkraut with caraway seeds 1 onion, sliced 2 apples, peeled and sliced salt and pepper
COOKING INSTRUCTIONS 1) Generously salt and pepper the pork.
2) Add pork to the slow cooker, and then add the sauerkraut, onions and apples. 3) Cook on low for 6 to 8 hours. 4) Adjust salt and pepper to taste. 5) Serve and enjoy! Table of Contents
20
21
Easy Slow Cooker BBQ Ribs prep time: 5 minutes servings: 6 to 8 These ribs are fall of the bone tender and so delicious. No one would ever guess that they took you 5 minutes to prep!
INGREDIENTS
1 cup Paleo-friendly BBQ sauce (alternatively you can make your own, by using the same BBQ sauce as the smoky brisket, minus the liquid smoke) 3 to 4 lbs. baby back ribs
COOKING INSTRUCTIONS 1) Cut the ribs into 3 or 4 segments.
2) Place them in the bottom of the slow cooker. 3) Pour the barbeque sauce over them. 4) Cook on low for 6 hours.
Chef’s Tips:
You can enjoy the ribs as is, but they are significantly improved by placing them in an oven safe dish and brushing them with an additional ¼ to 1/2 cup of barbeque sauce. Broil for 3 to 5 minutes or until BBQ sauce caramelizes. Table of Contents
22
23
Easy Slow Cooker Taco Meat prep time: 10 minutes servings: 6 Taco meat is a Paleo go-to food. Top a salad with guacamole, salsa, green onions and this taco meat for a quick, easy and tasty dinner. If you have a Paleo-friendly taco seasoning, you can substitute all the spices in this recipe for 2 tablespoons of taco seasoning. When choosing a chili powder, read the ingredients carefully to make sure it only uses spices and has no other additives.
INGREDIENTS
2 lbs. ground beef, preferably grass-fed 3 tablespoons tomato paste 1 tablespoon chili powder 1 teaspoon cumin 1 teaspoon sea salt 1 teaspoon black pepper 1/2 teaspoon coriander 1/2 teaspoon dried oregano 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon paprika 1/4 teaspoon crushed red pepper
COOKING INSTRUCTIONS
1)In a small bowl combine all of the spices. 2) Add the beef, tomato paste and spices to the slow cooker. Use a spoon to mix up the ingredients and break up the meat. 3) Cook on low for 4 hours. 4) Break up the meat some more. 5) Use a slotted spoon to remove the meat from the slow cooker. 6) Adjust salt and pepper to taste. 7) Serve and enjoy!
Chef’s Tips:
You can reserve 2 teaspoons of the taco seasoning and add it in the last 30 minutes of cooking. This extra step isn’t necessary, but it will heighten the flavor of the meat. Table of Contents
24
25
Paleo Teriyaki Chicken prep time: 10 minutes servings: 6 This Teriyaki Chicken is tasty and simple to make. Pair it with sautéed greens for a complete meal.
INGREDIENTS
2 lbs. skinless chicken thighs (bone-in or boneless) ½ cup coconut amino 1 tablespoon honey 1 tablespoon fresh ginger grated 2 garlic cloves, minced salt and pepper
COOKING INSTRUCTIONS 1) Place chicken in the slow cooker.
2) In a small bowl, mix coconut aminos, honey, fresh ginger and garlic cloves. 3) Pour the sauce over the chicken and cook on low for 4 to 5 hours. 4) Use a slotted spoon to remove the chicken from the slow cooker. 5) Adjust salt and pepper to taste. 6) Serve and enjoy! Table of Contents
26
27
Easy Slow Cooker Chicken Morengo prep time: 10 minutes servings: 6 - 8 Serve this with zucchini noodles and olives for a delicious and satisfying meal.
INGREDIENTS
2-3 lbs. skinless, chicken (you can use any parts that you prefer, bone-in or bone-out) 1 16 ounce jar marinara sauce 1 onion, sliced ½ cup dry white wine ¼ lb. fresh mushrooms, sliced salt and pepper
COOKING INSTRUCTIONS
1) Place chicken at the bottom of the slow cooker. Generously season with salt and pepper. 2) Add the onions around the chicken. 3) Add the white wine and the marinara sauce. 4) Cover and cook on low for 4 hours. Add mushrooms, and then cook for one additional hour. 5) Adjust salt and pepper to taste. 6) Serve and enjoy! Table of Contents
28
29
Lemon Garlic Roast Chicken prep time: 10 minutes servings: 6 This dish makes an appearance on our menu regularly. It’s flavorful, but not bold, so you can serve it with a variety of vegetables throughout the week.
INGREDIENTS
2 tablespoons fresh squeezed lemon juice 1 tablespoon avocado oil (you can substitute olive oil) 1 tablespoon dried parsley 1 teaspoon garlic powder 1 teaspoon dried basil 1/2 teaspoon oregano 1/2 teaspoon sea salt 1/2 teaspoon black pepper 1 whole roasting chicken, 3 to 5 lbs. 1 onion, quartered 1 lemon, quartered
COOKING INSTRUCTIONS
1) In a small bowl, combine lemon juice, avocado oil, parsley, garlic powder, dried basil, oregano, sea salt and black pepper. 2) Rub the herb mixture all over the chicken. If you have some left, you can also rub it in the cavity. 3) Stuff the cavity with the lemon and onion. 4) Place chicken in the slow cooker. 5) Cook on low for 7 hours. I have found that in my Hamilton Beach slow cooker, 7 hours is the perfect timing to keep the chicken intact, but cooked and moist. At 8 hours, it starts falling off the bone. This can vary depending on the brand of slow cooker.
Chef’s Tips:
Save the bones and use for making broth. If you want chicken with a crispy skin. Transfer the chicken from the slow cooker to an oven safe dish and bake at 350F for 5-10 minutes. Table of Contents
30
31
Maple Glazed Turkey Breast With Cranberries prep time: 10 minutes servings: 4 These maple glazed turkey breasts pair really nicely with some simple roasted brussel sprouts. When purchasing maple syrup, read the ingredients closely to make sure that it is pure maple syrup with no added ingredients, such as high fructose corn syrup.
INGREDIENTS
4 filets of turkey breast (or you can substitute thigh) 4 tablespoons maple syrup 1 teaspoon sea salt 1/4 teaspoon cinnamon 1 onion, sliced 1 16 ounce bag of cranberries (fresh or frozen)
COOKING INSTRUCTIONS 1) Place the turkey in the slow cooker.
2) Then rub the top of each breast with 1 tablespoon of maple syrup. Sprinkle turkey with sea salt and cinnamon. 3) Then add cranberries and onions and cook on low for 4 hours. 4) Adjust salt and pepper to taste. 5) Serve and enjoy! Table of Contents
32
33
Maple Orange Pork Shoulder prep time: 10 minutes servings: 6 - 8 INGREDIENTS
2.5-3lbs. pork shoulder, cut into several big chunks 1 teaspoon sea salt 1/2 teaspoon black pepper 1/2 teaspoon dried sage 1/2 a cup of fresh squeezed orange juice 2 tablespoons maple syrup 1 apple, peeled and chopped
COOKING INSTRUCTIONS
Rub the pork with the salt, pepper and sage. Place it in the slow cooker. Add the apples, orange juice and maple syrup. Cook on low for 6 - 8 hours. Once it is cooked, use 2 forks to pull the pork apart. Adjust salt and pepper to taste. Serve and enjoy! Table of Contents
34
35
Citrus Braised Carnitas prep time: 10 minutes servings: 6 - 8 Slow Cooker carnitas is another staple at our house. It’s easy to make a large batch in the slow cooker and enjoy it all week as part of a variety of meals. Have it for breakfast with some eggs, enjoy it for lunch on top of a hefty salad, or enjoy it for dinner with roasted vegetables.
INGREDIENTS
1 tablespoon cumin 2 teaspoons coriander 1 teaspoon paprika 1 teaspoon sea salt 1 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 teaspoon cayenne pepper 1/2 teaspoon oregano 3 lbs boneless pork shoulder, cut into 4 large chunks 1/2 cup fresh squeezed orange juice 1/4 cup fresh squeezed lime juice
COOKING INSTRUCTIONS
1) In a small bowl, combine cumin, coriander, paprika, sea salt, onion powder, garlic powder, cayenne and oregano. 2) Rub the spice mixture all over the pork. 3) Place the pork in the slow cooker. Add the fresh squeezed orange juice and the fresh squeezed lime juice. 4) Cook on low for 6 to 8 hours or until the meat is fork tender.
Chef’s Tips:
To get your carnitas crispy, use a slotted spoon and place the carnitas in an oven safe dish. Broil for about 5 minutes. Table of Contents
36
37
Balsamic Braised Short Ribs prep time: 15 minutes servings: 6 - 8 These beef short ribs are braised to luscious tenderness, while slow cooking in a flavorful balsamic sauce.
INGREDIENTS
4 to 5 lbs. bone-in beef short ribs, each about 3 inches long 2 teaspoons sea salt 1 teaspoon black pepper 2/3 cup balsamic vinegar 1 cup dry red wine 2 tablespoons tomato paste 1/2 cup red onions, diced 4 cloves garlic cloves, minced 1 carrot chopped (optional) 1 stalk celery chopped (optional)
COOKING INSTRUCTIONS
1) Sprinkle the short ribs with the salt and pepper. 2) Then place them in the bottom of the slow cooker. 3) In a separate bowl mix the balsamic vinegar, red wine, tomato paste, red onions and garlic. Pour over the ribs. If using carrots and celery, add those to the slow cooker now too. 4) Cook on low for 6 to 8 hours or until beef is fork tender. 5) Adjust salt and pepper to taste. 6) Serve and enjoy!
Chef’s Tips:
If you have time, heat up 1 tablespoon of ghee or coconut oil in a heavy bottomed pan and sear the short ribs on each side for 2 to 3 minutes before placing them in the slow cooker. Defat and reduce the leftover sauce and serve it drizzled over the short ribs. See my 5 Tips for Perfect Slow Cooker meals for reducing tips! Table of Contents
38
39
Chocolate Rubbed Pot Roast prep time: 15 minutes servings: 6 - 8 This is the one dish in this book that asks you to brown it before you move it to the slow cooker. The browning is key in this dish because it will lock in the spice rub and create a crust around the roast. This chocolate rubbed roast is a fun twist on a classic comfort food. This dish is delicious with some roasted carrots.
INGREDIENTS
3 to 4 lbs. chuck roast 2 tablespoons roasted and ground cacao beans, I use the “Choffy” brand 1 tablespoon sea salt 1 teaspoon black pepper 1 teaspoon coconut palm sugar 1 teaspoon garlic powder 1/2 teaspoon chili powder 1/2 teaspoon dried oregano 1 tablespoon ghee 1 onion sliced 1 cup beef broth, preferably homemade
COOKING INSTRUCTIONS
1) In a small bowl, combine the ground cacao beans (or Choffy), sea salt, black pepper, coconut palm sugar, garlic powder, chili powder and dried oregano. 2) Rub the spice mixture all over the chuck roast. 3) Heat a heavy bottomed pan over medium heat, add the ghee. Sear the roast on each side, until you see a nice crust. About 2 minutes per a side. 4)Move the roast to the slow cooker. 5) Add the onions (if you have time, you can sauté the onions in ghee for a few minutes before adding them) to the slow cooker. 6) Add the broth and cook on low for 8 hours. 7) Adjust salt and pepper to taste. 8) Serve and enjoy! Table of Contents
40
41
Paleo Sloppy Joes prep time: 15 minutes servings: 6 For a more sophisticated take on sloppy joes, I recommend serving these over some roasted sweet potatoes. The slight sweetness from the beef combines with the sweet potato wonderfully to make a delicious and filling meal. When choosing chili powders, take care to purchase one that is made of spices only. Read the ingredient label carefully. Chili powder ingredients often include additives and anti-caking agents.
INGREDIENTS
2 lbs. ground beef, preferably grass-fed 1 leek, diced (white and light green parts only) 1 green bell pepper, chopped 4 cloves garlic, minced 2 tablespoons honey 2 cups strained tomatoes (you should be able to find this near the marinara sauces in your local health food store) 6 tablespoons tomato paste 2 tablespoons coconut aminos 1 teaspoon chili powder 1/2 teaspoon chili pepper flakes
COOKING INSTRUCTIONS
1) Place the ground beef, bell pepper and the leeks in the slow cooker. 2) In a medium sized bowl, combine the garlic, honey, strained tomatoes, tomato paste, coconut aminos, chili powder, and chili pepper flakes. 3) Pour the tomato mixture over the meat and vegetables in the slow cooker. Use a wooden spoon to break up the ground beef. 4) Cook on low for 4 to 6 hours, or until meat is cooked through. 5) Adjust salt and pepper to taste. 6) Serve and enjoy! Table of Contents
42
43
Smoky BBQ Beef Brisket - from Scratch! prep time: 15 minutes servings: 6 This BBQ beef with barbeque sauce made from scratch only takes about 15 minutes to assemble! If you are going to make this first thing in the morning before you head to work, you can slice the onion the night before and mix the BBQ sauce. In the morning, it will only take you a few minutes to make this delicious meal.
INGREDIENTS 1 onion, sliced 3-4 lbs. beef brisket salt and pepper
Slow cooker BBQ sauce:
8 ounces tomato paste, preferably in a jar 3 tablespoons apple cider vinegar 2 tablespoons honey 1/2 teaspoon cayenne 1/2 teaspoon crushed red bell pepper 2 teaspoons sea salt 1 teaspoon dry mustard 1 teaspoon paprika 1 teaspoon onion powder 3 cloves garlic, crushed 2 tablespoons coconut aminos 1 teaspoon liquid smoke
COOKING INSTRUCTIONS
1) Place onions in the bottom of the slow cooker. 2) Generously salt and pepper the steak and place the steak on top of the onions. 3) In a separate bowl, mix the tomato paste, apple cider vinegar, honey, cayenne, crushed red bell pepper, sea salt, dry mustard, paprika, onion powder, garlic, coconut aminos and liquid smoke. 4) Pour the BBQ sauce over the beef. 5) Cook on low for 8 to 10 hours, or until meat is fork tender and shreds easily. 6) Adjust salt and pepper to taste. 7) Serve and enjoy! Table of Contents
44
45
Beef & Butternut Squash Stew prep time: 15 minutes servings: 6 - 8 This stew is hearty and satisfying, with a hint of sweetness from the butternut squash. When choosing sun-dried tomatoes for this recipe, read the ingredients carefully, to make sure there are no unhealthy oils or other additives.
INGREDIENTS
3 lbs. beef stew meat 1 medium butternut squash, peeled and cubed 1/2 cup sun-dried tomatoes packed in olive oil, finely chopped 1/2 red onion, diced 4 cloves garlic, minced 2 teaspoons salt 1 teaspoon pepper 4 cups of beef broth
COOKING INSTRUCTIONS
1) Place the stew meat, butternut squash, sun-dried tomatoes, red onions, garlic, salt, pepper and broth in the slow cooker. 2) Cook on low for 6 to 8 hours or until beef is tender. 3) Adjust salt and pepper to taste. 4) Serve and enjoy!
Chef’s Tips:
This recipe is great as is, but here are a few tips to help elevate the flavors: Brown the stew meat and sauté the onions and garlic, before placing them in the slow cooker. See my 5 tips for perfect slow cooker meals for more details. For a richer flavor, try substituting 1 cup of the broth, for 1 cup marsala wine. Add the butternut squash, half way through, so it doesn’t overcook. Table of Contents
46
47
Slow Cooker Chorizo Mashed Yams prep time: 15 minutes servings: 6 These chorizo mashed yams are so versatile. Serve it as a side or as a one-pot meal. The chorizo and yams combine to make the perfect combination of sweet and spicy! If you are tired of eggs, this makes a delicious breakfast. You can even toss it in the night before and wake up to a warm breakfast in the morning.
INGREDIENTS
4 yams, peeled and diced 1 tablespoon ghee ½ a white onion, diced 4 cloves garlic, minced 1lb Mexican chorizo, casings removed ½ teaspoon sea salt ¼ teaspoon pepper cilantro for garnish
COOKING INSTRUCTIONS 1) Place yams in slow-cooker.
2) Heat ghee in a medium pan, sauté onions until translucent, then add garlic for a minute or two and sauté until fragrant. Add chorizo, salt and pepper and lightly brown for flavor. Add contents of pan to slow-cooker. 3) Cook on low for 6 to 8 hours or cook on high for 3 to 4 hours. 4) Once cooked through use a slotted spoon and move contents into a large bowl and mash yam mixture with a fork. 5) Garnish with cilantro and serve.
Chef’s Tips:
If you are short on time, skip the browning the chorizo and onions and place them directly in the slow cooker. Table of Contents
48
49
Classic Italian Meatballs prep time: 20 minutes servings: 6 I love using jarred marinara sauce to add more flavor to slow cooker meals. You can often find organic marinara sauce with no questionable ingredients at your local health food store. Read the ingredients carefully to make sure that you purchase one that only has vegetables, spices and olive oil.
INGREDIENTS
1/2 cup chopped onions 1 tablespoon ghee 2 lbs. ground beef 4 cloves garlic, minced 1 tablespoon balsamic vinegar, preferably a thick syrupy variety 1 tablespoon tomato paste 1/4 teaspoon crushed red pepper 1 tablespoon Italian seasoning 2 teaspoons sea salt 1 teaspoon black pepper 1 egg, lightly beaten 1 16 ounce jar tomato and basil marinara sauce
COOKING INSTRUCTIONS
1) Heat a heavy bottomed pan over medium heat, sauté the onions until translucent, about 5 to 7 minutes. 2) In a large bowl, combine the ground beef, sautéed onions, garlic, balsamic vinegar, tomato paste, crushed red pepper, Italian seasoning, sea salt, black pepper and egg. 3) Using your hands, mix all the ingredients until they are well incorporated. Shape the mixture into about 2 inch meatballs. This mixture should make between 15 and 17 meatballs. 4) Line the bottom of the slow cooker with the meatballs. Pour the marinara sauce into the slow cooker. 5) Cook on low for 4 to 6 hours, or until meat is cooked through. Table of Contents
50
51
Barbacoa prep time: 20 minutes servings: 8 Barbacoa is a Mexican dish that is often served with corn tortillas and guacamole. We often enjoy this over salad or with Paleo tortillas. The blogs, stupideasypaleo.com and zenbellyblog.com provide delicious recipes for Paleo tortillas.
INGREDIENTS
5 dried chipotle peppers, rehydrated 1 cup strained tomatoes 1/4 cup apple cider vinegar 1/2 cup onion, chopped 4 cloves garlic 2 tablespoons honey 1 tablespoon sea salt 1 teaspoon cumin 1/2 teaspoon cinnamon 1/4 teaspoon allspice 1/8 teaspoon ground cloves 1 teaspoon oregano 2 teaspoons fish sauce 1/2 cup broth 1/4 cup liquid from rehydrating peppers 3 to 4 lbs. chuck roast, cut into 3 to 4 large chunks 2 bay leaves
COOKING INSTRUCTIONS
1) Rehydrate the peppers by covering them with hot water for 30 minutes. Reserve the water. 2) In a food processor, combine all of the ingredients, except for the bay leaves and the chuck roast. Blend until all the ingredients are well combined. 3) Place the chuck roast in the slow cooker. Add the bay leaves. 4) Pour the sauce over the roast. 5) Cook on low for 8 hours or until the meat pulls apart easily. 6) Use a slotted spoon to remove the meat from the slow cooker. 7) Adjust salt and pepper to taste. 8) Serve and enjoy! Table of Contents
52
53
Indian Chicken Curry prep time: 20 minutes servings: 8 This is one of the more involved recipes in this book. It is worth the extra effort. It is hearty, filling and bursts with flavor.
INGREDIENTS
1 large onion, chopped 1 small cauliflower chopped (about 4 cups) 1 large carrot, chopped 1 large sweet potato, peeled and chopped 4 cloves garlic, minced 2 teaspoons cumin 2 teaspoons coriander 1/2 teaspoon turmeric 1/2 teaspoon cayenne 1/2 teaspoon garam masala 1/2 teaspoon ground ginger 1 tablespoon tomato paste 1.5 lbs. chicken thighs, boneless, skinless, cut into 1.5 inch chunks 1 cup chicken broth 3 cups coconut milk 4 ounces baby spinach optional garnishes: cilantro and chili pepper flakes
COOKING INSTRUCTIONS
1) Place onions, cauliflower, carrot, sweet potato and garlic in the slow cooker. 2) In a small bowl, combine the cumin, coriander, turmeric, cayenne, garam masala and ginger. 3) Toss the chicken with the tomato paste and the spice mixture. 4) When it is well coated, place the chicken in the slow cooker. 5) Add the broth and the coconut milk. 6) Cook on low for 4 to 6 hours, or until chicken is cooked through. 7) Add the spinach the last 10 minutes of cooking. 8) Top with cilantro and chili pepper and serve.
Chef’s Tips:
You can add the cauliflower and sweet potato, half way through cooking, to avoid overcooking. Table of Contents
54
55
Mexican Inspired Chunky Chicken Soup prep time: 20 minutes servings: 4 - 6 This Mexican take on chicken soup is so delicious that it becomes difficult to enjoy chicken soup any other way!
INGREDIENTS
1 teaspoon coriander 1 teaspoon cumin 1/2 teaspoon chili powder 1 teaspoon sea salt 1/2 teaspoon fresh black pepper 2 lbs. skinless, boneless, chicken thighs, cut into 1.5 inch chunks 1 onion, thickly sliced 4 cloves garlic, minced 2 medium zucchinis, chopped 2 carrots, chopped 1 bell pepper, chopped 2 medium carrots, chopped 1 tablespoon tomato paste 5 cups chicken broth, preferably homemade 2 cups salsa, preferably a simple tomato salsa
Optional garnishes: cilantro jalapeno green onion lime avocado
COOKING INSTRUCTIONS
1) Combine the coriander, cumin, chili powder, salt and pepper. Toss the chicken with the spices. When the chicken is well coated, move it to the slow cooker. 2) Add the onion, garlic, zucchinis, bell pepper, carrots, tomato paste, chicken broth and salsa. 3) Cook on low for 4 to 6 hours, or until chicken is cooked through. 4) Adjust salt and pepper to taste. 5) Top with garnishes of your choice and serve! Table of Contents
56
57
Turkey Chili prep time: 20 minutes servings: 6 - 8 This chili is loaded with aromatic vegetables, making it flavorful and filling. It might take you about 20 minutes to chop everything. If you plan to toss this in before you head to work in the morning, you can prep all the vegetables the night before. Alternatively, you can toss the vegetables in a food processor and dice them up that way for a shortcut.
INGREDIENTS
2 lbs. ground turkey thigh 1 large carrot, diced 2 medium zucchinis, diced 1 red onion, diced 4 cloves garlic, diced 1 red bell pepper, diced 1 green bell pepper, diced 1 jalapeno, diced 2 tomatoes, diced 2 tablespoons tomato paste (preferably from a jar, not a can) 1 teaspoom sea salt 1 teaspoon black pepper 1 teaspoon cumin 1 teaspoon chili powder 1/2 teaspoon oregano 1 16 ounce jar of salsa (I like to use chipotle with tomatillos for extra flavor) 1 cup chicken broth Green onions and avocado for garnish
COOKING INSTRUCTIONS
1) Add turkey to the slow cooker. Then add carrots, zucchini, red onion, garlic, bell peppers, jalapenos, tomatoes, tomato paste, salt, pepper, cumin, chili powder and oregano. 2) Use a wooden spoon to stir it all up. Make sure it is well mixed and the turkey is broken up. 3) Then add the jar of salsa and chicken broth. 4) Stir to combine. Set slow cooker on low for 5 to 6 hours or until turkey is cooked through. 5) Adjust salt and pepper to taste. 6) Serve and enjoy! Table of Contents
58
Slow Cooker Chicken Broth Homemade bone broth is one of the most nutrient rich foods that we can consume. It is rich in collagen, gelatin, amino acids and many minerals. Additionally, the calcium in bone broth is in a form that is very easy for the body to absorb and digest. Chicken head and feet are optional, but they will help make a more gelatinous broth. Since this book is all about quick and easy prep, I have listed all the vegetables as optional. They will help make a more flavorful broth, but if you are in a hurry, the only 3 things that you need are bones, filtered water and apple cider vinegar.
INGREDIENTS
3 lbs chicken pieces (carcass, including necks and backs) 2 chicken heads (optional) 4 chicken feet (optional) 1 leek, cut into several pieces (optional) 1 large onion quartered (optional) 2 carrots, peeled and cut in half (optional) 2 ribs celery, cut in half (optional) 2 bay leaves (optional) 10 sprigs parsley (optional) 8 to 12 cups of filtered water 1 tablespoon apple cider vinegar
COOKING INSTRUCTIONS
1) Place the bones, chicken heads and feet (if using) in the slow cooker. 2) Add the vegetables, bay leaves and add enough water so the bones are completely covered. Usually between 8 to 12 cups. Add apple cider vinegar. 3) Cook on low for 10-12 hours. 4) Discard all vegetables and bones and put broth through a strainer. 5) Refrigerate overnight. The fat will have solidified at the top by the next day. Remove fat and discard or reserve for another use. 6) Refrigerate broth and use within a few days or freeze. Table of Contents
59
Slow Cooker Beef Broth Homemade bone broth is one of the most nutrient rich foods that we can consume. It is rich in collagen, gelatin, amino acids and many minerals. Additionally, the calcium in bone broth is in a form that is very easy for the body to absorb and digest. Since this book is all about quick and easy prep, I have listed all the vegetables as optional. They will help make a more flavorful broth, but if you are in a hurry, the only 3 things that you need are bones, filtered water and apple cider vinegar.
INGREDIENTS
3-4 lbs. beef bones 1 tablespoon apple cider vinegar 1 onions, 2 carrots, 2 stalks celery – coarsely chopped (optional) a few sprigs of thyme (optional) bay leaf (optional) 8 to 12 cups filtered water 1 tablespoon apple cider vinegar
COOKING INSTRUCTIONS
(Optional step) Preheat oven to 450°F. Place the bones in a roasting pan and roast uncovered for 30 minutes. This step will add more flavor to your broth, but it isn’t necessary. 1) Transfer the bones to the slow cooker. Add the vegetables, thyme, and bay leaf. 2) Add enough water to cover the bones. Add apple cider vinegar. 3) Cook on low for 8-24 hours. 4) Remove all vegetables and bones, and put broth through a strainer. 5) Refrigerate overnight. The fat will have solidified by the next day; remove it and discard or reserve for another use. 6) Discard thyme and bay leaf. Refrigerate broth and use within a few days or freeze. Table of Contents
60
Arsy Vartanian Founder and Chef of rubiesandradishes.com Arsy Vartanian of RubiesandRadishes.com Copyright 2014 Arsy Vartanian Designed by Ted Birt Disclaimer and Copyright Information This book is not to be considered a replacement for medical advice, diagnosis or treatment. Please always use your best judgment and seek the advice of your health professionals as needed. By reading this eBook, you agree that neither the author nor the author’s company is responsible for your results relating to any information presented in this book. Furthermore, any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the US Food and Drug Administration and are therefore not intended to diagnose, treat, cure or prevent any disease. No part of this publication shall be reproduced, transmitted, or sold in whole or in part in any form, without the prior written consent from the author, Arsy Vartanian. This eBook is licensed for your personal enjoyment only. It may not be re-sold or given away. If you would like to share this book with another person, please purchase an additional copy for each recipient. Thank you for respecting the hard work of the author. Copyright Arsy Vartanian. All rights reserved.
2
Introduction Many of my blog readers and close friends have told me that they would like some slow cooker recipes that are so easy that all you really have to do is set and forget. So what I offer here are just those kinds of slow cooker recipes, so painless to prepare that it often just takes mere minutes, but that also provide nutritious, whole and delicious meals. The slow cooker is critical in staying on track with a Paleo diet when you are maintaining a busy schedule. It allows you to spend minimal time in the kitchen and still enjoy a delicious and nourishing meal. It also helps to save money. Most of the recipes in this book call for tough inexpensive cuts of meat that when cooked low and slow become mouthwatering and fork-tender. Most of the recipes in this book also freeze really well, allowing you to batch cook, so you always have Paleo friendly meals on hand. As I worked hard on creating these easy recipes for you, I couldn’t help but come up with a few that were a little more involved. These were too delicious to leave out, so I decided to organize the book based on how much prep time the recipes require in order to help you decide what to make according to your availability. I have also included my “5 Tips for Perfect Slow Cooker Meals”. You will notice that these tips aren’t used often throughout the book, as they add more time to your prepping. The recipes are really delicious as is, but these tips and tricks can be used when you have a little more time to take these recipes up a notch! Happy Slow Cooking! Arsy www.rubiesandradishes.com Facebook | Pinterest | Instagram
3
5 Tips for Perfect Slow Cooker Meals Tip 1: Browning, Sautéing & Broiling
You can certainly skip this step and still make a decent slow cooker meal. Browning meat and sautéing certain vegetables, such as onions, garlic, carrots and celery can greatly improve the flavor of many dishes. I usually use 1 tablespoon of ghee and cook the onions for about 5 minutes. I then add the garlic and cook it for an additional minute, just until it is fragrant. I move these to the slow cooker. I toss the meat in all the spices that I plan to use. I add more cooking fat to the skillet if needed and I cook the meat until it is browned on all sides – usually a few minutes per side.If I don’t get a chance to brown the meat, I will often broil it for 3 to 5 minutes after it is done cooking. This helps dishes like carnitas be a little crispier.
Tip 2: Salt & pepper before serving
Salt tends to dissipate in the slow cooker, causing your dish to taste a little bland. I use a regular amount in the beginning, but I always salt and pepper to taste before serving.
Tip 3: Add more herbs & spices towards the end
Like salt, the flavor of some spices will dissipate as they cook. If I am home, I check for flavor towards the end of cooking. If the meal tastes bland, I add more dried spices and herbs and allow it to cook for 30 more minutes. Except for a select few recipes, I add fresh herbs after I am done cooking. Watch out for peppers, like cayenne or chili powder; these tend to intensify over longer cooking times.
Tip 4: Use flavorful bases
I never use water as my base. I always opt for liquid with more flavor such as broth, wine, coconut milk, salsa or even marinara sauce! Asian flavors like coconut aminos and tamari also hold up well in the slow cooker.
Tip 5: Reduce
Slow cookers don’t allow liquid to evaporate and the liquid actually increases as foods like onion, give off liquid. Your meals can turn out really watery. I avoid this by starting off with a small amount of liquid. Unless, I am making a soup or a stew, I tend to only use about 1/4-1/2 cup of liquid. Even then, I sometimes end up with a watery dish. If I don’t have time, I use a slotted spoon and remove the meat and veggies and leave the liquid behind. If I have bone-in meat, then we drink the liquid as a broth. This is actually healthy stuff, loaded with vitamins and minerals. If I want to fancy up the dish, I reduce the liquid and pour it back over the meat and veggies or serve it on the side. To reduce the liquid, remove the meat and veggies and set aside. Pour the liquid into a sauté pan and bring to a simmer, stirring frequently until the sauce has thickened to your liking.
Reducing Tips:
Add salt after you have thickened your sauce to avoid making the sauce too salty, as the flavors will concentrate when it thickens. To reduce faster, use a larger sauté pan. You can add a couple of tablespoons of softened butter towards the end to create a more luxurious pan sauce. Arrowroot will thicken the sauce. Add 2 teaspoons to a small amount of filtered water (enough to make it a thin paste). Whisk it into the sauce as you bring the sauce to a simmer. Keep whisking the sauce until it has thickened, about 10 minutes.
4
Resources Here are some useful resources. You can find Paleo recipes and healthy living tips at my blog: www.rubiesandradishes.com You can find me at: Facebook | Pinterest | Instagram If you are new to Paleo, you can read about how to get started here: www.rubiesandradishes.com/paleo101 You can read about which slow cookers I use and why here: www.rubiesandradishes.com/slowcookers You can find all my recommended kitchen and pantry items here: www.rubiesandradishes.com/paleokitchen
5
Table of Contents Introduction 5 Tips for Perfect Slow Cooker Meals Resources 5 minute prep recipes Chicken with Sun-Dried Tomato & Artichoke Honey Mustard Chicken Easy Slow Cooker Chicken Verde Slow Cooker Poached Chicken Slow Cooker Curry - Beef Slow Cooker Curry - Chicken Pork Roast with Kraut Easy Slow Cooker BBQ Ribs
10 minute prep recipes Easy Slow Cooker Taco Meat Paleo Teriyaki Chicken Easy Slow Cooker Chicken Morengo Lemon Garlic Roast Chicken Maple Glazed Turkey Breast with Cranberries Maple Orange Pork Shoulder Citrus Braised Carnitas
15 minute prep recipes Balsamic Braised Short Ribs Chocolate Rubbed Pot Roast Paleo Sloppy Joes Smoky Barbeque Beef Brisket - from scratch! Beef & Butternut Squash Stew Slow Cooker Chorizo Mashed Yams
20 minute prep recipes Classic Italian Meatballs Barbacoa Indian Chicken Curry
6
Mexican Inspired Chunky Chicken Soup Turkey Chili
nutrient-dense homemade broth Slow Cooker Chicken Broth Slow Cooker Beef Broth
7
8
Chicken with Sun-Dried Tomato & Artichoke prep time: 5 minutes servings: 6 to 8 This dish bursts with flavor. No one would ever guess that it only took you 5 minutes to prepare! Read the ingredients that are in the jar of sun-dried tomatoes and artichokes carefully to make sure that there are no unhealthy oils or other additives.
INGREDIENTS
2-3 lbs. skinless chicken, boneless or bone-in (any parts you like) 1 8 ounce jar sun-dried tomatoes packed in olive oil 1 16 ounce jar, artichokes, drained 1 tablespoon tomato paste salt and pepper
COOKING INSTRUCTIONS
1) Place Chicken in the slow cooker, then add sun-dried tomatoes, tomato paste and artichokes. 2) Cover and cook on low for 4 to 5 hours. 3) Salt and pepper to taste. 4) Serve and enjoy!
Chef’s Tips:
If you are home when this dish is cooking, you can add the artichokes later and allow them to cook during the last 2 hours. Table of Contents
9
10
Honey Mustard Chicken prep time: 5 minutes servings: 6 This chicken is moist and has a mild sweet flavor. It pairs well with lettuce wraps and my Paleo satay sauce. You can find the recipe for my sauce at www.rubiesandradishes.com/satay
INGREDIENTS
2 lbs. skinless chicken thighs (bone-in or boneless) 2 tablespoons coconut oil, melted 3 tablespoons honey 1 tablespoon prepared mustard (I prefer stoneground) 1 teaspoon madras curry powder salt and pepper
COOKING INSTRUCTIONS 1) Place chicken in the slow cooker.
2) In a small bowl, mix coconut oil, honey, prepared mustard, and curry powder. 3) Pour the sauce over the chicken and cook on low for 4 to 5 hours. 4) Salt and pepper to taste. 5) Enjoy in lettuce wraps, with julienned carrots and my Paleo Satay Sauce. Table of Contents
11
12
Easy Slow Cooker Chicken Verde prep time: 5 minutes servings: 6 to 8 We always keep some organic chicken thighs in our freezer and jarred salsa verde in our pantry. On the busiest of days, all I have to do is remember to pull the chicken out of the freezer the night before. Some blog readers have told me that when they forget to take the chicken out of the freezer, they just add it to the slow cooker still frozen and it still works. I haven’t tried that myself yet! When choosing packaged salsa, read the ingredients carefully and make sure that there is nothing listed that you don’t recognize as food. Trader Joe’s has a salsa verde we like for this recipe; it’s not organic, but it is free of additives and preservatives. We always keep a couple of jars of this in our pantry. You will also notice that most of my recipes call for chicken thighs. I prefer them over breasts, as they are more flavorful and more affordable. We love serving this dish with plantains fried in coconut oil or in lettuce wraps!
INGREDIENTS
2 - 3 lbs. boneless, skinless chicken thighs 16 ounces Salsa Verde
COOKING INSTRUCTIONS
1) Add chicken to the slow cooker. Cover with salsa verde and cook on low for 5 hours. 2) If you are home, you can open the lid at the 4 hour mark and shred the chicken with 2 forks, if not, no worries, it will still turn out fine! 3) Use a slotted spoon to remove the chicken from the slow cooker, leaving the liquid behind. 4) Salt and pepper to taste and serve. 5) The Trader Joe’s salsa is already quite salty, so it doesn’t require additional salt.
Chef’s Tips:
The recipe is great as is, but if you would like to enhance the flavor, try the following: Brown the chicken in ghee or other Paleo friendly cooking fat of your choice before placing it in the slow cooker. Alternatively, after the dish is done, use a slotted spoon and place the chicken in an oven safe dish and broil for 3 to 5 minutes to get it crispy. Table of Contents
13
14
Slow Cooker Poached Chicken prep time: 5 minutes servings: 6 INGREDIENTS
1 whole chicken, 4 to 5 lbs. 1 tablespoon apple cider vinegar filtered water
COOKING INSTRUCTIONS
1) If your bird came with a bundle of giblets stuffed in the cavity, remove the bundle before cooking. You can toss the giblets (minus the liver) into the stock to give it a richer flavor. The liver can give the stock a bitter flavor, so set that aside for another use. 2) Place your chicken in the slow cooker. Leave the skin on, as this will help you make a more gelatinous broth. Fill up your slow cooker with enough water so the chicken is mostly submerged. Depending on the size of your chicken, you may not be able to completely cover it, but cover it as best as you can. 3) Add the apple cider vinegar now. This helps to extract the minerals from the bones. 4) Cook for 6 to 8 hours on low. 5) Remove the chicken from the broth and allow to cool. Once it is cool enough to handle, pull the chicken apart with your fingers. The meat will essentially just fall off the bones. Separate the meat from the skin and tendons. 6) Place the skin, tendons and bones back in the water. Cook on low for another additional 4 to 8 hours. 7) Strain the broth and store in the refrigerator or freeze for another use.
Chef’s Tips:
Add vegetables like carrots, leeks and celery to make a more flavorful broth. Table of Contents
15
16
Slow Cooker Curry - Beef prep time: 5 minutes servings: 6 to 8 These 2 curries are a staple at our house. With only 5 minutes prep, we can enjoy a flavorful and healthy dinner. Serve this over cauliflower rice or white rice, if you include white rice in your diet, along with some steamed vegetables for a complete meal. Homemade coconut milk is easy to make. You can find my recipe here: www.rubiesandradishes.com/coconutmilk We use the Thai Kitchen brand of curry paste. It is not organic, but the ingredients are clean.
INGREDIENTS
2-3 lbs. beef stew meat or chuck roast, cut into several big chunks (any tougher cut of beef you have will work) 1 can coconut milk or 2 cups homemade coconut milk 3 tablespoons red curry paste
COOKING INSTRUCTIONS
1) Add beef, coconut milk and curry paste to the slow cooker. 2) Use a fork to mix in the curry paste. 3) Cook on low for 6-8 hours. 4) Use 2 forks to pull apart the beef into smaller chunks. 5) Use a slotted spoon to remove the beef from the liquid.
Chef’s Tips:
If you are home, chop up whatever vegetables you have in your fridge and add them to the slow cooker for the last hour. We often add carrots, zucchini and bell peppers. You can also strain the broth and use that to cook vegetables the following day! Table of Contents
17
Slow Cooker Curry - Chicken prep time: 5 minutes servings: 6 to 8 These 2 curries are a staple at our house. With only 5 minutes prep, we can enjoy a flavorful and healthy dinner. Serve this over cauliflower rice or white rice, if you include white rice in your diet, along with some steamed vegetables for a complete meal. Homemade coconut milk is easy to make. You can find my recipe here: www.rubiesandradishes.com/coconutmilk We use the Thai Kitchen brand of curry paste. It is not organic, but the ingredients are clean.
INGREDIENTS
2-3 lbs. boneless, skinless chicken thighs 1 can coconut milk or 2 cups homemade coconut milk 3 tablespoons green curry paste
COOKING INSTRUCTIONS
1) Add chicken, coconut milk and curry paste to the slow cooker. 2) Use a fork to mix in the curry paste. 3) Cook on low for 4-5 hours. 4) Use 2 forks to pull apart the chicken. 5) Use a slotted spoon to remove the chicken from the liquid.
Chef’s Tips:
If you are home, chop up whatever vegetables you have in your fridge and add them to the slow cooker for the last hour. We often add carrots, zucchini and bell peppers. You can also strain the broth and use that to cook vegetables the following day! Table of Contents
18
19
Pork Roast With Kraut prep time: 5 minutes servings: 8 Pork roast becomes juicy and tender when it is cooked on low heat and slowly over a long period of time. The sweetness of the apples coupled with the sharp taste of the sauerkraut come together to create a delicious dish.
INGREDIENTS
3 to 4 lb. pork loin roast 16 ounce jar of sauerkraut with caraway seeds 1 onion, sliced 2 apples, peeled and sliced salt and pepper
COOKING INSTRUCTIONS 1) Generously salt and pepper the pork.
2) Add pork to the slow cooker, and then add the sauerkraut, onions and apples. 3) Cook on low for 6 to 8 hours. 4) Adjust salt and pepper to taste. 5) Serve and enjoy! Table of Contents
20
21
Easy Slow Cooker BBQ Ribs prep time: 5 minutes servings: 6 to 8 These ribs are fall of the bone tender and so delicious. No one would ever guess that they took you 5 minutes to prep!
INGREDIENTS
1 cup Paleo-friendly BBQ sauce (alternatively you can make your own, by using the same BBQ sauce as the smoky brisket, minus the liquid smoke) 3 to 4 lbs. baby back ribs
COOKING INSTRUCTIONS 1) Cut the ribs into 3 or 4 segments.
2) Place them in the bottom of the slow cooker. 3) Pour the barbeque sauce over them. 4) Cook on low for 6 hours.
Chef’s Tips:
You can enjoy the ribs as is, but they are significantly improved by placing them in an oven safe dish and brushing them with an additional ¼ to 1/2 cup of barbeque sauce. Broil for 3 to 5 minutes or until BBQ sauce caramelizes. Table of Contents
22
23
Easy Slow Cooker Taco Meat prep time: 10 minutes servings: 6 Taco meat is a Paleo go-to food. Top a salad with guacamole, salsa, green onions and this taco meat for a quick, easy and tasty dinner. If you have a Paleo-friendly taco seasoning, you can substitute all the spices in this recipe for 2 tablespoons of taco seasoning. When choosing a chili powder, read the ingredients carefully to make sure it only uses spices and has no other additives.
INGREDIENTS
2 lbs. ground beef, preferably grass-fed 3 tablespoons tomato paste 1 tablespoon chili powder 1 teaspoon cumin 1 teaspoon sea salt 1 teaspoon black pepper 1/2 teaspoon coriander 1/2 teaspoon dried oregano 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon paprika 1/4 teaspoon crushed red pepper
COOKING INSTRUCTIONS
1)In a small bowl combine all of the spices. 2) Add the beef, tomato paste and spices to the slow cooker. Use a spoon to mix up the ingredients and break up the meat. 3) Cook on low for 4 hours. 4) Break up the meat some more. 5) Use a slotted spoon to remove the meat from the slow cooker. 6) Adjust salt and pepper to taste. 7) Serve and enjoy!
Chef’s Tips:
You can reserve 2 teaspoons of the taco seasoning and add it in the last 30 minutes of cooking. This extra step isn’t necessary, but it will heighten the flavor of the meat. Table of Contents
24
25
Paleo Teriyaki Chicken prep time: 10 minutes servings: 6 This Teriyaki Chicken is tasty and simple to make. Pair it with sautéed greens for a complete meal.
INGREDIENTS
2 lbs. skinless chicken thighs (bone-in or boneless) ½ cup coconut amino 1 tablespoon honey 1 tablespoon fresh ginger grated 2 garlic cloves, minced salt and pepper
COOKING INSTRUCTIONS 1) Place chicken in the slow cooker.
2) In a small bowl, mix coconut aminos, honey, fresh ginger and garlic cloves. 3) Pour the sauce over the chicken and cook on low for 4 to 5 hours. 4) Use a slotted spoon to remove the chicken from the slow cooker. 5) Adjust salt and pepper to taste. 6) Serve and enjoy! Table of Contents
26
27
Easy Slow Cooker Chicken Morengo prep time: 10 minutes servings: 6 - 8 Serve this with zucchini noodles and olives for a delicious and satisfying meal.
INGREDIENTS
2-3 lbs. skinless, chicken (you can use any parts that you prefer, bone-in or bone-out) 1 16 ounce jar marinara sauce 1 onion, sliced ½ cup dry white wine ¼ lb. fresh mushrooms, sliced salt and pepper
COOKING INSTRUCTIONS
1) Place chicken at the bottom of the slow cooker. Generously season with salt and pepper. 2) Add the onions around the chicken. 3) Add the white wine and the marinara sauce. 4) Cover and cook on low for 4 hours. Add mushrooms, and then cook for one additional hour. 5) Adjust salt and pepper to taste. 6) Serve and enjoy! Table of Contents
28
29
Lemon Garlic Roast Chicken prep time: 10 minutes servings: 6 This dish makes an appearance on our menu regularly. It’s flavorful, but not bold, so you can serve it with a variety of vegetables throughout the week.
INGREDIENTS
2 tablespoons fresh squeezed lemon juice 1 tablespoon avocado oil (you can substitute olive oil) 1 tablespoon dried parsley 1 teaspoon garlic powder 1 teaspoon dried basil 1/2 teaspoon oregano 1/2 teaspoon sea salt 1/2 teaspoon black pepper 1 whole roasting chicken, 3 to 5 lbs. 1 onion, quartered 1 lemon, quartered
COOKING INSTRUCTIONS
1) In a small bowl, combine lemon juice, avocado oil, parsley, garlic powder, dried basil, oregano, sea salt and black pepper. 2) Rub the herb mixture all over the chicken. If you have some left, you can also rub it in the cavity. 3) Stuff the cavity with the lemon and onion. 4) Place chicken in the slow cooker. 5) Cook on low for 7 hours. I have found that in my Hamilton Beach slow cooker, 7 hours is the perfect timing to keep the chicken intact, but cooked and moist. At 8 hours, it starts falling off the bone. This can vary depending on the brand of slow cooker.
Chef’s Tips:
Save the bones and use for making broth. If you want chicken with a crispy skin. Transfer the chicken from the slow cooker to an oven safe dish and bake at 350F for 5-10 minutes. Table of Contents
30
31
Maple Glazed Turkey Breast With Cranberries prep time: 10 minutes servings: 4 These maple glazed turkey breasts pair really nicely with some simple roasted brussel sprouts. When purchasing maple syrup, read the ingredients closely to make sure that it is pure maple syrup with no added ingredients, such as high fructose corn syrup.
INGREDIENTS
4 filets of turkey breast (or you can substitute thigh) 4 tablespoons maple syrup 1 teaspoon sea salt 1/4 teaspoon cinnamon 1 onion, sliced 1 16 ounce bag of cranberries (fresh or frozen)
COOKING INSTRUCTIONS 1) Place the turkey in the slow cooker.
2) Then rub the top of each breast with 1 tablespoon of maple syrup. Sprinkle turkey with sea salt and cinnamon. 3) Then add cranberries and onions and cook on low for 4 hours. 4) Adjust salt and pepper to taste. 5) Serve and enjoy! Table of Contents
32
33
Maple Orange Pork Shoulder prep time: 10 minutes servings: 6 - 8 INGREDIENTS
2.5-3lbs. pork shoulder, cut into several big chunks 1 teaspoon sea salt 1/2 teaspoon black pepper 1/2 teaspoon dried sage 1/2 a cup of fresh squeezed orange juice 2 tablespoons maple syrup 1 apple, peeled and chopped
COOKING INSTRUCTIONS
Rub the pork with the salt, pepper and sage. Place it in the slow cooker. Add the apples, orange juice and maple syrup. Cook on low for 6 - 8 hours. Once it is cooked, use 2 forks to pull the pork apart. Adjust salt and pepper to taste. Serve and enjoy! Table of Contents
34
35
Citrus Braised Carnitas prep time: 10 minutes servings: 6 - 8 Slow Cooker carnitas is another staple at our house. It’s easy to make a large batch in the slow cooker and enjoy it all week as part of a variety of meals. Have it for breakfast with some eggs, enjoy it for lunch on top of a hefty salad, or enjoy it for dinner with roasted vegetables.
INGREDIENTS
1 tablespoon cumin 2 teaspoons coriander 1 teaspoon paprika 1 teaspoon sea salt 1 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 teaspoon cayenne pepper 1/2 teaspoon oregano 3 lbs boneless pork shoulder, cut into 4 large chunks 1/2 cup fresh squeezed orange juice 1/4 cup fresh squeezed lime juice
COOKING INSTRUCTIONS
1) In a small bowl, combine cumin, coriander, paprika, sea salt, onion powder, garlic powder, cayenne and oregano. 2) Rub the spice mixture all over the pork. 3) Place the pork in the slow cooker. Add the fresh squeezed orange juice and the fresh squeezed lime juice. 4) Cook on low for 6 to 8 hours or until the meat is fork tender.
Chef’s Tips:
To get your carnitas crispy, use a slotted spoon and place the carnitas in an oven safe dish. Broil for about 5 minutes. Table of Contents
36
37
Balsamic Braised Short Ribs prep time: 15 minutes servings: 6 - 8 These beef short ribs are braised to luscious tenderness, while slow cooking in a flavorful balsamic sauce.
INGREDIENTS
4 to 5 lbs. bone-in beef short ribs, each about 3 inches long 2 teaspoons sea salt 1 teaspoon black pepper 2/3 cup balsamic vinegar 1 cup dry red wine 2 tablespoons tomato paste 1/2 cup red onions, diced 4 cloves garlic cloves, minced 1 carrot chopped (optional) 1 stalk celery chopped (optional)
COOKING INSTRUCTIONS
1) Sprinkle the short ribs with the salt and pepper. 2) Then place them in the bottom of the slow cooker. 3) In a separate bowl mix the balsamic vinegar, red wine, tomato paste, red onions and garlic. Pour over the ribs. If using carrots and celery, add those to the slow cooker now too. 4) Cook on low for 6 to 8 hours or until beef is fork tender. 5) Adjust salt and pepper to taste. 6) Serve and enjoy!
Chef’s Tips:
If you have time, heat up 1 tablespoon of ghee or coconut oil in a heavy bottomed pan and sear the short ribs on each side for 2 to 3 minutes before placing them in the slow cooker. Defat and reduce the leftover sauce and serve it drizzled over the short ribs. See my 5 Tips for Perfect Slow Cooker meals for reducing tips! Table of Contents
38
39
Chocolate Rubbed Pot Roast prep time: 15 minutes servings: 6 - 8 This is the one dish in this book that asks you to brown it before you move it to the slow cooker. The browning is key in this dish because it will lock in the spice rub and create a crust around the roast. This chocolate rubbed roast is a fun twist on a classic comfort food. This dish is delicious with some roasted carrots.
INGREDIENTS
3 to 4 lbs. chuck roast 2 tablespoons roasted and ground cacao beans, I use the “Choffy” brand 1 tablespoon sea salt 1 teaspoon black pepper 1 teaspoon coconut palm sugar 1 teaspoon garlic powder 1/2 teaspoon chili powder 1/2 teaspoon dried oregano 1 tablespoon ghee 1 onion sliced 1 cup beef broth, preferably homemade
COOKING INSTRUCTIONS
1) In a small bowl, combine the ground cacao beans (or Choffy), sea salt, black pepper, coconut palm sugar, garlic powder, chili powder and dried oregano. 2) Rub the spice mixture all over the chuck roast. 3) Heat a heavy bottomed pan over medium heat, add the ghee. Sear the roast on each side, until you see a nice crust. About 2 minutes per a side. 4)Move the roast to the slow cooker. 5) Add the onions (if you have time, you can sauté the onions in ghee for a few minutes before adding them) to the slow cooker. 6) Add the broth and cook on low for 8 hours. 7) Adjust salt and pepper to taste. 8) Serve and enjoy! Table of Contents
40
41
Paleo Sloppy Joes prep time: 15 minutes servings: 6 For a more sophisticated take on sloppy joes, I recommend serving these over some roasted sweet potatoes. The slight sweetness from the beef combines with the sweet potato wonderfully to make a delicious and filling meal. When choosing chili powders, take care to purchase one that is made of spices only. Read the ingredient label carefully. Chili powder ingredients often include additives and anti-caking agents.
INGREDIENTS
2 lbs. ground beef, preferably grass-fed 1 leek, diced (white and light green parts only) 1 green bell pepper, chopped 4 cloves garlic, minced 2 tablespoons honey 2 cups strained tomatoes (you should be able to find this near the marinara sauces in your local health food store) 6 tablespoons tomato paste 2 tablespoons coconut aminos 1 teaspoon chili powder 1/2 teaspoon chili pepper flakes
COOKING INSTRUCTIONS
1) Place the ground beef, bell pepper and the leeks in the slow cooker. 2) In a medium sized bowl, combine the garlic, honey, strained tomatoes, tomato paste, coconut aminos, chili powder, and chili pepper flakes. 3) Pour the tomato mixture over the meat and vegetables in the slow cooker. Use a wooden spoon to break up the ground beef. 4) Cook on low for 4 to 6 hours, or until meat is cooked through. 5) Adjust salt and pepper to taste. 6) Serve and enjoy! Table of Contents
42
43
Smoky BBQ Beef Brisket - from Scratch! prep time: 15 minutes servings: 6 This BBQ beef with barbeque sauce made from scratch only takes about 15 minutes to assemble! If you are going to make this first thing in the morning before you head to work, you can slice the onion the night before and mix the BBQ sauce. In the morning, it will only take you a few minutes to make this delicious meal.
INGREDIENTS 1 onion, sliced 3-4 lbs. beef brisket salt and pepper
Slow cooker BBQ sauce:
8 ounces tomato paste, preferably in a jar 3 tablespoons apple cider vinegar 2 tablespoons honey 1/2 teaspoon cayenne 1/2 teaspoon crushed red bell pepper 2 teaspoons sea salt 1 teaspoon dry mustard 1 teaspoon paprika 1 teaspoon onion powder 3 cloves garlic, crushed 2 tablespoons coconut aminos 1 teaspoon liquid smoke
COOKING INSTRUCTIONS
1) Place onions in the bottom of the slow cooker. 2) Generously salt and pepper the steak and place the steak on top of the onions. 3) In a separate bowl, mix the tomato paste, apple cider vinegar, honey, cayenne, crushed red bell pepper, sea salt, dry mustard, paprika, onion powder, garlic, coconut aminos and liquid smoke. 4) Pour the BBQ sauce over the beef. 5) Cook on low for 8 to 10 hours, or until meat is fork tender and shreds easily. 6) Adjust salt and pepper to taste. 7) Serve and enjoy! Table of Contents
44
45
Beef & Butternut Squash Stew prep time: 15 minutes servings: 6 - 8 This stew is hearty and satisfying, with a hint of sweetness from the butternut squash. When choosing sun-dried tomatoes for this recipe, read the ingredients carefully, to make sure there are no unhealthy oils or other additives.
INGREDIENTS
3 lbs. beef stew meat 1 medium butternut squash, peeled and cubed 1/2 cup sun-dried tomatoes packed in olive oil, finely chopped 1/2 red onion, diced 4 cloves garlic, minced 2 teaspoons salt 1 teaspoon pepper 4 cups of beef broth
COOKING INSTRUCTIONS
1) Place the stew meat, butternut squash, sun-dried tomatoes, red onions, garlic, salt, pepper and broth in the slow cooker. 2) Cook on low for 6 to 8 hours or until beef is tender. 3) Adjust salt and pepper to taste. 4) Serve and enjoy!
Chef’s Tips:
This recipe is great as is, but here are a few tips to help elevate the flavors: Brown the stew meat and sauté the onions and garlic, before placing them in the slow cooker. See my 5 tips for perfect slow cooker meals for more details. For a richer flavor, try substituting 1 cup of the broth, for 1 cup marsala wine. Add the butternut squash, half way through, so it doesn’t overcook. Table of Contents
46
47
Slow Cooker Chorizo Mashed Yams prep time: 15 minutes servings: 6 These chorizo mashed yams are so versatile. Serve it as a side or as a one-pot meal. The chorizo and yams combine to make the perfect combination of sweet and spicy! If you are tired of eggs, this makes a delicious breakfast. You can even toss it in the night before and wake up to a warm breakfast in the morning.
INGREDIENTS
4 yams, peeled and diced 1 tablespoon ghee ½ a white onion, diced 4 cloves garlic, minced 1lb Mexican chorizo, casings removed ½ teaspoon sea salt ¼ teaspoon pepper cilantro for garnish
COOKING INSTRUCTIONS 1) Place yams in slow-cooker.
2) Heat ghee in a medium pan, sauté onions until translucent, then add garlic for a minute or two and sauté until fragrant. Add chorizo, salt and pepper and lightly brown for flavor. Add contents of pan to slow-cooker. 3) Cook on low for 6 to 8 hours or cook on high for 3 to 4 hours. 4) Once cooked through use a slotted spoon and move contents into a large bowl and mash yam mixture with a fork. 5) Garnish with cilantro and serve.
Chef’s Tips:
If you are short on time, skip the browning the chorizo and onions and place them directly in the slow cooker. Table of Contents
48
49
Classic Italian Meatballs prep time: 20 minutes servings: 6 I love using jarred marinara sauce to add more flavor to slow cooker meals. You can often find organic marinara sauce with no questionable ingredients at your local health food store. Read the ingredients carefully to make sure that you purchase one that only has vegetables, spices and olive oil.
INGREDIENTS
1/2 cup chopped onions 1 tablespoon ghee 2 lbs. ground beef 4 cloves garlic, minced 1 tablespoon balsamic vinegar, preferably a thick syrupy variety 1 tablespoon tomato paste 1/4 teaspoon crushed red pepper 1 tablespoon Italian seasoning 2 teaspoons sea salt 1 teaspoon black pepper 1 egg, lightly beaten 1 16 ounce jar tomato and basil marinara sauce
COOKING INSTRUCTIONS
1) Heat a heavy bottomed pan over medium heat, sauté the onions until translucent, about 5 to 7 minutes. 2) In a large bowl, combine the ground beef, sautéed onions, garlic, balsamic vinegar, tomato paste, crushed red pepper, Italian seasoning, sea salt, black pepper and egg. 3) Using your hands, mix all the ingredients until they are well incorporated. Shape the mixture into about 2 inch meatballs. This mixture should make between 15 and 17 meatballs. 4) Line the bottom of the slow cooker with the meatballs. Pour the marinara sauce into the slow cooker. 5) Cook on low for 4 to 6 hours, or until meat is cooked through. Table of Contents
50
51
Barbacoa prep time: 20 minutes servings: 8 Barbacoa is a Mexican dish that is often served with corn tortillas and guacamole. We often enjoy this over salad or with Paleo tortillas. The blogs, stupideasypaleo.com and zenbellyblog.com provide delicious recipes for Paleo tortillas.
INGREDIENTS
5 dried chipotle peppers, rehydrated 1 cup strained tomatoes 1/4 cup apple cider vinegar 1/2 cup onion, chopped 4 cloves garlic 2 tablespoons honey 1 tablespoon sea salt 1 teaspoon cumin 1/2 teaspoon cinnamon 1/4 teaspoon allspice 1/8 teaspoon ground cloves 1 teaspoon oregano 2 teaspoons fish sauce 1/2 cup broth 1/4 cup liquid from rehydrating peppers 3 to 4 lbs. chuck roast, cut into 3 to 4 large chunks 2 bay leaves
COOKING INSTRUCTIONS
1) Rehydrate the peppers by covering them with hot water for 30 minutes. Reserve the water. 2) In a food processor, combine all of the ingredients, except for the bay leaves and the chuck roast. Blend until all the ingredients are well combined. 3) Place the chuck roast in the slow cooker. Add the bay leaves. 4) Pour the sauce over the roast. 5) Cook on low for 8 hours or until the meat pulls apart easily. 6) Use a slotted spoon to remove the meat from the slow cooker. 7) Adjust salt and pepper to taste. 8) Serve and enjoy! Table of Contents
52
53
Indian Chicken Curry prep time: 20 minutes servings: 8 This is one of the more involved recipes in this book. It is worth the extra effort. It is hearty, filling and bursts with flavor.
INGREDIENTS
1 large onion, chopped 1 small cauliflower chopped (about 4 cups) 1 large carrot, chopped 1 large sweet potato, peeled and chopped 4 cloves garlic, minced 2 teaspoons cumin 2 teaspoons coriander 1/2 teaspoon turmeric 1/2 teaspoon cayenne 1/2 teaspoon garam masala 1/2 teaspoon ground ginger 1 tablespoon tomato paste 1.5 lbs. chicken thighs, boneless, skinless, cut into 1.5 inch chunks 1 cup chicken broth 3 cups coconut milk 4 ounces baby spinach optional garnishes: cilantro and chili pepper flakes
COOKING INSTRUCTIONS
1) Place onions, cauliflower, carrot, sweet potato and garlic in the slow cooker. 2) In a small bowl, combine the cumin, coriander, turmeric, cayenne, garam masala and ginger. 3) Toss the chicken with the tomato paste and the spice mixture. 4) When it is well coated, place the chicken in the slow cooker. 5) Add the broth and the coconut milk. 6) Cook on low for 4 to 6 hours, or until chicken is cooked through. 7) Add the spinach the last 10 minutes of cooking. 8) Top with cilantro and chili pepper and serve.
Chef’s Tips:
You can add the cauliflower and sweet potato, half way through cooking, to avoid overcooking. Table of Contents
54
55
Mexican Inspired Chunky Chicken Soup prep time: 20 minutes servings: 4 - 6 This Mexican take on chicken soup is so delicious that it becomes difficult to enjoy chicken soup any other way!
INGREDIENTS
1 teaspoon coriander 1 teaspoon cumin 1/2 teaspoon chili powder 1 teaspoon sea salt 1/2 teaspoon fresh black pepper 2 lbs. skinless, boneless, chicken thighs, cut into 1.5 inch chunks 1 onion, thickly sliced 4 cloves garlic, minced 2 medium zucchinis, chopped 2 carrots, chopped 1 bell pepper, chopped 2 medium carrots, chopped 1 tablespoon tomato paste 5 cups chicken broth, preferably homemade 2 cups salsa, preferably a simple tomato salsa
Optional garnishes: cilantro jalapeno green onion lime avocado
COOKING INSTRUCTIONS
1) Combine the coriander, cumin, chili powder, salt and pepper. Toss the chicken with the spices. When the chicken is well coated, move it to the slow cooker. 2) Add the onion, garlic, zucchinis, bell pepper, carrots, tomato paste, chicken broth and salsa. 3) Cook on low for 4 to 6 hours, or until chicken is cooked through. 4) Adjust salt and pepper to taste. 5) Top with garnishes of your choice and serve! Table of Contents
56
57
Turkey Chili prep time: 20 minutes servings: 6 - 8 This chili is loaded with aromatic vegetables, making it flavorful and filling. It might take you about 20 minutes to chop everything. If you plan to toss this in before you head to work in the morning, you can prep all the vegetables the night before. Alternatively, you can toss the vegetables in a food processor and dice them up that way for a shortcut.
INGREDIENTS
2 lbs. ground turkey thigh 1 large carrot, diced 2 medium zucchinis, diced 1 red onion, diced 4 cloves garlic, diced 1 red bell pepper, diced 1 green bell pepper, diced 1 jalapeno, diced 2 tomatoes, diced 2 tablespoons tomato paste (preferably from a jar, not a can) 1 teaspoom sea salt 1 teaspoon black pepper 1 teaspoon cumin 1 teaspoon chili powder 1/2 teaspoon oregano 1 16 ounce jar of salsa (I like to use chipotle with tomatillos for extra flavor) 1 cup chicken broth Green onions and avocado for garnish
COOKING INSTRUCTIONS
1) Add turkey to the slow cooker. Then add carrots, zucchini, red onion, garlic, bell peppers, jalapenos, tomatoes, tomato paste, salt, pepper, cumin, chili powder and oregano. 2) Use a wooden spoon to stir it all up. Make sure it is well mixed and the turkey is broken up. 3) Then add the jar of salsa and chicken broth. 4) Stir to combine. Set slow cooker on low for 5 to 6 hours or until turkey is cooked through. 5) Adjust salt and pepper to taste. 6) Serve and enjoy! Table of Contents
58
Slow Cooker Chicken Broth Homemade bone broth is one of the most nutrient rich foods that we can consume. It is rich in collagen, gelatin, amino acids and many minerals. Additionally, the calcium in bone broth is in a form that is very easy for the body to absorb and digest. Chicken head and feet are optional, but they will help make a more gelatinous broth. Since this book is all about quick and easy prep, I have listed all the vegetables as optional. They will help make a more flavorful broth, but if you are in a hurry, the only 3 things that you need are bones, filtered water and apple cider vinegar.
INGREDIENTS
3 lbs chicken pieces (carcass, including necks and backs) 2 chicken heads (optional) 4 chicken feet (optional) 1 leek, cut into several pieces (optional) 1 large onion quartered (optional) 2 carrots, peeled and cut in half (optional) 2 ribs celery, cut in half (optional) 2 bay leaves (optional) 10 sprigs parsley (optional) 8 to 12 cups of filtered water 1 tablespoon apple cider vinegar
COOKING INSTRUCTIONS
1) Place the bones, chicken heads and feet (if using) in the slow cooker. 2) Add the vegetables, bay leaves and add enough water so the bones are completely covered. Usually between 8 to 12 cups. Add apple cider vinegar. 3) Cook on low for 10-12 hours. 4) Discard all vegetables and bones and put broth through a strainer. 5) Refrigerate overnight. The fat will have solidified at the top by the next day. Remove fat and discard or reserve for another use. 6) Refrigerate broth and use within a few days or freeze. Table of Contents
59
Slow Cooker Beef Broth Homemade bone broth is one of the most nutrient rich foods that we can consume. It is rich in collagen, gelatin, amino acids and many minerals. Additionally, the calcium in bone broth is in a form that is very easy for the body to absorb and digest. Since this book is all about quick and easy prep, I have listed all the vegetables as optional. They will help make a more flavorful broth, but if you are in a hurry, the only 3 things that you need are bones, filtered water and apple cider vinegar.
INGREDIENTS
3-4 lbs. beef bones 1 tablespoon apple cider vinegar 1 onions, 2 carrots, 2 stalks celery – coarsely chopped (optional) a few sprigs of thyme (optional) bay leaf (optional) 8 to 12 cups filtered water 1 tablespoon apple cider vinegar
COOKING INSTRUCTIONS
(Optional step) Preheat oven to 450°F. Place the bones in a roasting pan and roast uncovered for 30 minutes. This step will add more flavor to your broth, but it isn’t necessary. 1) Transfer the bones to the slow cooker. Add the vegetables, thyme, and bay leaf. 2) Add enough water to cover the bones. Add apple cider vinegar. 3) Cook on low for 8-24 hours. 4) Remove all vegetables and bones, and put broth through a strainer. 5) Refrigerate overnight. The fat will have solidified by the next day; remove it and discard or reserve for another use. 6) Discard thyme and bay leaf. Refrigerate broth and use within a few days or freeze. Table of Contents
60
