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Slow Cooker Meals

October 4, 2012


By: Coach Maria – Salus Nutritionist & Food Expert 

We all have busy schedules. Some weeks are busier than others. Unfortunately, when our time becomes crunched, our plans for a healthy dinner is the first thing to be sacrificed. There are enough places out there to grab a quick bite to eat for yourself or even to pick up for the entire family. The problem, of course, is that some will do this entirely too frequently and the effects to health are detrimental.

The solution? The slow cooker.


Utilizing a slow cooker for meals almost feels like cheating.
Is it really cooking if I am simply dumping a few ingredients into the slow cooker, turning it on, walking away from the kitchen for hours and coming back home in time to serve a delicious dinner??
Fortunately, I can live with that kind of guilt.

If you have never attempted a slow cooked meal (why not??), I challenge you to try at least one of these easy recipes this week. You will discover at least one thing: It requires little to no EFFORT!
If you double these recipes, you’re certain to have enough leftovers for an entire week!
Even those that have difficulty boiling water, will have no problems tossing random ingredients into the slow cooker and walking away.
Meal #1
Sweet Potato & Chicken Soup
6 bone-in chicken thighs, skin removed, trimmed of fat
2 pounds sweet potatoes, peeled and cubed
½ pound mushrooms, thinly sliced
6 large shallots, peeled and halved
4 cloves garlic, peeled
½ cup sun dried tomatoes packed in olive oil
1 cup chicken broth
2 tablespoons balsamic vinegar
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
1 teaspoon salt
½ teaspoon freshly ground pepper
Place all ingredients in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired.
Meal #2
Hot Wings


12 Chicken drumsticks (or 3 lbs of whatever pieces you want)

½ c ghee (or you can use Kerry Gold grass fed butter or coconut oil)
¾ c red hot sauce
¼ c water
black pepper 
Combine your ghee, hot sauce, and water in a mixing bowl and stir well.
Line the bottom of your crock pot with your drumsticks, or wing, or thighs.  Pepper your chicken to your taste liking.  Take your sauce mixture and poor it over all of your chicken.  Cover and cook on low for 6 hours.  Once done, remove chicken and place on a baking sheet.  Pour your sauce in a sauce pan, add 2 cloves of garlic and reduce down by about half.  Use this sauce to baste your wings and then broil in the oven on high for 3-5 minutes to get crispy.
Meal #3

Meatloaf
2 pounds of ground beef, bison, or turkey (or a combination)
1 medium onion, very finely diced 
-2 carrots,  finely diced
1 green sweet bell pepper, finely diced
1 med tomato, diced
3 tablespoons coconut aminos
1 tsp garlic salt
salt, pepper and any other spices to taste
2 eggs, lightly beaten
½ c almond flour 
Mix all ingredients in a medium sized bowl.
Shape into loaf.
Place directly in crock pot or place in loaf pan and put loaf pan in crockpot.
When cooked, turn the crock pot off and let cool for 15-30 minutes with lid off before cutting.

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