As I've discussed in previous posts, the crock pot is an ideal tool for cooking meats of all kinds. One of the major advantages is that it cooks meats at an optimal temperature - around 180 degrees - for avoiding the mangling of the protein and fat molecules which would occur at higher temperatures. It's not saturated fat or animal protein that will make you fat, cause heart disease, or diabetes (though that's what we've heard since the 60s) but rather fats and proteins (animal OR vegetable) that have been processed/damaged/altered to the point which our bodies don't recognize them. This causes inflammation within the body, which, based on emerging scientific evidence, is the actual precursor to many diseases. (Carbohydrates play a role in inflammation, as well. More on that later.)
For this reason, it's a good idea to avoid some of the following as part of your daily diet: deep fried anything, ANY vegetable oil (corn, soy, canola, etc.) as the fats are highly damaged in the processing, and heavily processed meats, such as those containing nitrates and nitrites (bacon, sausage, hot dogs). You can find better options, but it takes a lot of label reading, making a trip to the grocery store a longer commitment than you may be able to make. That's why it's a good idea to stick to things that don't need labels; choosing grass-fed, pastured, humanely raised meats (they have a much healthier fatty acid profile, among other things); and buying organic produce as much as possible. Remember: You'll either pay for it now in your grocery bill, or pay for it later in prescription meds and loss of quality of life. This recipe is taken from a cookbook entitled Not Your Mother's Slow Cooker Cookbook by Beth Hensperger and Julie Kaufmann. I chose this recipe because it doesn't require browning the roast before putting it in the crock pot, handy for a busy day. I served green beans on the side. Ingredients 1 tsp salt 1/2 tsp black pepper 1/2 tsp paprika 3-4 pounds boneless chuck roast (or whatever you have in the freezer) 1 large onion, cut into wedges 2-3 carrots, cut into generous chunks 2-3 parsnips, sweet potatoes, turnips - whatever your preference, or add all 3 4 potatoes, cut into generous wedges (skip the potatoes if you eat lower carb and add extra root veggies from list above) 1 cup water or beef broth 1. Combine salt, pepper, and paprika. Rub all sides of the meat with this mixture. 2. Put the vegetables in the slower cooker. Place the meat on top. Pour water or broth over everything. 3. Cover and cook on LOW for 8-9 hours.
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On Sunday, we received a very welcome gift of a ham, locally grown and smoked, from some good friends. Yesterday I baked it and we enjoyed a nice meal of baked sweet potatoes, salad, and ham last night. I saved the ham bone, and still have a good amount of meat left, so tonight we will have ham and bean soup.
To try to minimize the antinutrients in the white beans, I have soaked and boiled the beans extensively. Dry beans can be soaked overnight and cooked in about 2 hours. Smaller beans, like white beans, can actually be cooked without soaking if needed. I am using Great Northern White beans in this recipe, but would imagine this recipe would work with just about any bean you might have hanging around in your pantry. I found this recipe on cooks.com. I will make kale chips and a salad to eat alongside this soup. I am making the soup in the crock pot because I have a busy afternoon ahead of me, but you could make this on the stove top, as well. Allow about 2 hours for simmering if you use the stove top method. Ingredients: 1 ham bone 1 pound (or 2 cups) of dry beans, soaked and cooked 8 cups water 1 clove garlic 1 Tbsp lemon juice 1 Tbsp honey 1 bay leaf 1 large onion, chopped 1 tsp salt black pepper to taste Put all ingredients into a crock pot. Set to low and allow to cook for at least 6 hours, removing bone halfway through cooking time. If you have extra ham, chop some up and add it in after removing the bone. This is another recipe that I have discovered works really well in the crock pot. Throw it together in the morning, set on low, or even warm, and leave for the day. By evening, you have a rich sauce, in which the flavors of onion, garlic, basil, and the juices of the meat have mingled all day long. This method for making meatballs uses slow, moist cooking to minimize damage to the proteins and nutrients in the meat. You can do it on the stove top, as well. Allow about 2 hours for the sauce to simmer if you do it that way. It is a gluten-free recipe, as is everything I post on my blog.
Spaghetti squash replaces the pasta. Spaghetti squash is delicious with a number of toppings on it - even just butter and grated parmesan cheese. When I can't find it at the store, I buy a few zucchinis and cut them into very thin strips, saute or steam the strips, and use it just like pasta. There are several options for the sauce, depending on your interest in cooking and how much time you have. If you have a favorite recipe, use that. Any tomato-based sauce will do. A splash of red wine added at the beginning of the cooking time will make any of the following options a little bit richer. Fastest: Buy 2 jars of your favorite sauce and empty into the crock pot. Next fastest: This is my personal default sauce. Add the following ingredients into the crock pot: 2 cans (28 oz) crushed tomatoes 1 can (15 oz) tomato puree 2 Tbsp tomato paste 4 cloves garlic 1 tsp onion powder 1 tsp salt black pepper 1 tsp basil 1 tsp oregano Mix together. Labor Intensive: Put the following into a food processor: 12 medium tomatoes or 2 cans whole tomatoes 1 small onion, peeled and chopped 1 small carrot, peeled and chopped 4 Tbsp tomato paste 2-4 garlic cloves 1 tsp dried basil 1 tsp dried oregano 1 tsp salt Puree in the food processor, then pour into crock pot. Meatballs: Put the following into a mixing bowl: 1 pound ground beef and/or lamb 1 tsp salt black pepper 2 Tbsp rice crumbs (can leave these out if you want to be strictly grain free) 2 eggs Mix (using your hands to knead the gooey mess works best, if you can stand it...) until well combined. Form into balls about 1.5 inch in diameter. Place into prepared sauce in the crock pot. Cover the crock pot and set on warm or low, whichever temperature yields a very gentle bubbling. Leave simmering for the day. Serve over squash or zucchini, adorned with some high quality grated parmesan cheese. I cook gluten-free rice pasta for the boys. I have found Tinkyada Pasta Joy brown rice elbows and penne pasta to be the best tolerated. Spaghetti Squash Prep: Cut the spaghetti squash in half lengthwise. Place skin side up on a baking sheet. Place in a 350 degree oven for about 45 minutes, or until you can pierce the flesh with a fork. Allow to cool, then scrape out the flesh with a fork. This will yield strands about the size of angel hair pasta. This can be done ahead and reheated in the microwave or on the stove right before serving. |
AuthorI'm Emily. I currently work in online education management, but I also have a Masters degree in Nutritional Sciences (my true passion). In addition, I am a mom, cook, avid reader, novice gardener, and enjoy all kinds of outdoor activities. On my blog, you will find articles on food, fitness, weight management, and eating issues. ALL recipes on my blog are gluten-free. Many are low-carbohydrate. Most are grain free. Enjoy! Categories
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