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The 150 Healthiest Slow Cooker Recipes on Earth
The Surprising Unbiased Truth About How to Make Nutritious and Delicious Meals that are Ready When You Are
| Author: Jonny BowdenAuthor: Jeannette BessingerFormat: Paperback, 256 Pages Item: 195016 ISBN: 9781592334940 Publisher: Fair Winds Press Specs Illustrations: 40 Size: 8 x 10 x .11 Weight: 2.25 lb. Published: January 1st 2012 DC: AQ Price: $24.99 In Stock |
"Jonny and Jeannette have done a wonderful job at marrying healthy, delicious recipes with invaluable (and surprising) nutrition information for each of these hearty slow-cooker recipes."—Alicia Rewega, editor-in-chief of Clean Eating magazine "These convenient, time-saving dishes are delicious, healthy, and easy from prep to clean up!"—Calvin Hurd, publisher of Total Health Online, www.totalhealthmagazine.com "The 150 Healthiest Slow Cooker Recipes on Earth is a foolproof guide to cooking flavorful, super satisfying one-pot dishes perfect for any budget or diet. You’ll feel good about eating meals made with the most nutrient-packed ingredients out there—and you’ll savor every bite while getting healthier!"—Nicole Brechka, editor of Better Nutrition Discover how to make mouth-watering, super-healthy, and super-convenient slow-cooked meals! Nationally-known nutritionist Jonny Bowden, Ph.D., C.N.S., and chef Jeannette Bessinger, C.H.H.C., take slow cooking to a whole new level with these easy, nutritious, and deliciously satisfying recipes! The “clean foods team” of Dr. Jonny and Chef Jeannette use wholesome ingredients, such as fresh fruit and vegetables, grass-fed beef, wild-caught fish, and pasture-raised poultry in their recipes. Losing none of the convenience, they skip the high-sodium canned food “products” used in many slow cooker recipes and bring you dishes with both traditional and ethnic flair. Try the Real Deal Beef Stew with Orange and Clove, the Quick Sesame Teriyaki Low-Carb Lettuce Wraps, the Hot and Hearty Red, White, and Blue Crab Dip, or the Gingered Honey Pears with Cinnamon Sticks. Bon appetit! |
Introduction Part 1: The Mains Meat Tangy Tomato Grass-Fed Pot Roast High-Protein Two-Bean ’n Sirloin Tip Chili Real Deal Beef Stew with Orange and Clove New England Corned Beef and Cabbage Clean Loaded Sloppy Joe with a Kick Vegetable-Loaded Beef and Barley Stew Grass-Fed Beef with Butternut Squash and Cherries Simplest High-Fiber Beefy Tacos CLA-Rich Beef Biryani Leaner, Savory Slow-Cooked Meatloaf Iron-Rich Ground Sirloin Borscht Moroccan Braised Lamb Shanks in Fresh Tomatoes and Red Wine Beanie Slow-Cooked Shepherd’s Pie Taste of India Lamb High-Fiber Curried Mulligatawny Lamb Stew Luscious, Leanest Lamb Chops Poultry Versatile, Lean, and Easy Chicken Base Lower-Sugar BBQ Pulled Chicken Thighs Chunky German Sausage and Sauerkraut Stew Easiest Lean Artichoke Chicken Clean Peanutty Thai Chicken Lean Dried Apricot Chicken and Wild Rice Soup Easy Asian Sweet Chili Chicken Veggie-Rich Asian Chicken Stew Low-Cal Fiesta Mexi-Chicken Flavorful, Fiber-Full Moroccan Chicken Lean Lemon-Apricot Chicken In-a-Pinch Protein Pesto Chicken and Mushrooms Free-Radical-Fighting Kalamata Chicken Spinach, Basil, and Feta–Stuffed Chicken Rolls with Pignoli Sweet and Saucy Free-Range Chicken Thighs Satisfying, Spicy Lemon Chicken Indian Super-Spice-Rubbed Chicken Quick Sesame Teriyaki Low-Carb Lettuce Wraps Savory Slow Cooker Tender Turkey Drumsticks Flavanol-Rich Cocoa Chicken Mole Jamaican Jerked Turkey Legs Low-Cal Tropical Turkey Breast Turkey and Fruit-Sweetened Cranberry Sauce Supper Lean and Green Stuffed Peppers Lean and Easy Taco Salad Loaded Split Pea Sweet Potato Soup Meatless Sweet Tooth–Buster Sweet Potato Apple Soup Pineapple Pepper Chili Mighty Minestrone Lean Green Curried Tofu Low-Cal Caribbean Black Bean Soup Seeded and Stuffed Carnival Squash Liver-Lovin’ Root and Cabbage Stew Vitamin C–Rich, Three-Pepper ’n Bean Chili Italian White Bean Soup No-Cream of Leek and Potato Soup Rich and Creamy High-Fiber Sweet Potato Peanut Bisque Curried Spinach and Lentils Seafood Gifts from the Sea Chowder Pungent, Light, and Clear Thai Seafood Stew Shellfish Jambalaya Sea Scallops Mediterranean Light Louisiana Creole Shrimp Soup Piquant Hot Tuna and Cannellini Stew Tangy Tomato-Soused Salmon Patties with Pineapple and Miso Zested and Light Lemon-Garlic Tilapia with Roasted Shiitakes Omega-Rich Dilled Salmon Dijon Part 2: Stocks, Sauces, Purees, and Infusions Stocks Mushroom Madness Stock Lean and Clean Gingered Chicken Stock Bone-Strengthening Beef Stock Hearty, Rich Roasted Veggie Stock Freshest Veggie Stock Flavorful and Nourishing Turkey Stock Capsaicin-Kickin’ Fiery Fish Stock Sauces Lower-Sugar Curried Mango Nectarine Chutney Low-Cal Herbed Lemon Sauce Slow-Cooked Two-Tomato and Spicy Turkey Sausage Sauce Mega Omega Piquant Artichoke, Olive, and Anchovy Sauce Immune-Boostin’, Gut-Bustin’, Fiery BBQ Sauce Happy, Healthier Homemade Ketchup Memorable Gingered Peach and Blues Sauce Alkalizing Coconut Lemon Curd All-Fruit Pear Apple Molasses Purees Luscious, High-Fiber Raspberry Puree Potassium Powerhouse: Fresh Pumpkin Puree Infusions Fresh Thai Oil Infusion Heart-Healthy Spiced Citrus Oil Infusion Part 3: Side Dishes Lower-Cal Easy Cheesy Pepper Corn Shallot Apple Brussels Sprouts Not Your Grandma’s Green Beans Fresh Chili Lime Cob Corn Fragrant Fall Rutabaga Mash: Potassium Powerhouse Liver-Lovin’ Red Cabbage, Green Apple, and Sweet Onion Sulfur-Rich Cayenne Caramelized Onions Earthy High-Fiber Wild Rice and Veggies Curried Lime Beta-carrots-tene Autumnal Rich-Roots Medley: Sweet Potatoes, Parsnips, and Celeriac C-Rich Lemony Leek and Fennel Potatoes Tender and Tangy “Baked” Yams with Coconut Lime “Butter” Cran-Orange Sweet Potato Custard Fresh Sweet ’n Sour Beets Fresh and Light Summer Medley with Feta: Zucchini, Bell Peppers, and Onion Curried Coconut Cream of Cauliflower Soup Fruit-Stuffed Acorn Squash Summery, Colorful Herbed Carrots and Green Beans Orange Iron-Rich Beets with Walnuts Iron-Power Garlic Spinach with Roasted Reds Whole-Grain Asian Shiitake Barley Low-Carb Spice-Rubbed Spaghetti Squash Fiber-Fantastic Mexi Beans Wine-Braised Antioxidant-Rich Artichokes Nuts for Wild Rice Part 4: Appetizers and Snacks Appetizers Pureed White Bean Dip with Rosemary Oil Tangy Grass-Fed Meatballs Low-Carb Cheesy Spinach-Artichoke Dip Flavorful Free-Range Chicken Wings Antioxidant-Rich Bubbling Black Bean Dip Rich Reuben Dip with Flu-Fighting Sauerkraut Mediterranean Stuffed Grape Leaves Clean and Tasty Pizza Fondue Low-Carb Sesame Turkey Meatballs Protein-Rich Pastured Chicken Liver Pate Hot and Hearty Red, White, and Blue Crab Dip Snacks Cheesy Gluten-Free Spoonbread Whole-Grain Crunchy Party Mix Sweet, Lower-Sugar Rosemary Mixed Nuts Baba Ghanoush: Aromatic Antioxidants Dark Chocolate Trail Mix for a Crowd Eye-Poppin’ Lean and Clean Pecans Sugar-Balancing Cinnamon Almonds Lightly Sweetened Autumnal Fruit Butter Nutty Lentil All-Veg Pate Part 5: Drinks, Desserts , and Breakfasts Drinks Irish Moss Tonic Clean Classic Wassail Hot Vitamin C–Pop Cranberry Cider Resveratrol-Raising Fresh Grape Delight Habanero-Spiked “Red Hot” Cider Lower-Cal Vanilla Bean Chai Desserts Steamy, Creamy, High-Calcium Chai Pudding Juice-Sweetened Tropical Fruit Compote Gingered Honey Pears with Cinnamon Sticks Low-Cal Cocoa Tapioca Glorious Glazed Bananas Low-Sugar Lemon Honey Custard Fibered-Up Strawberry Sourdough Bread Pudding Antioxidant-Rich Sweet Potato Carrot Pudding Low-Sugar Choco-nutty Rice Pudding Spiced Candied Apples and Yams with Raw Chocolate Drizzle Antioxidant-Burst Raspberry Peach Cobbler Lower-Sugar Raisin-Orange Pumpkin Pie Pudding Fresh Pineapple with Coconut Lime Rum Sauce Strawberry-Lime Antioxidant Granita Breakfasts Fruit ’n Nutty Overnight Breakfast Groats Eggy Spiced Whole-Grain Breakfast Bread Pudding Resources Acknowledgments About the Authors Index |
Spinach , Basil, and Feta–Stuffed Chicken Rolls with Pignoli From Dr. Jonny: Pignoli are another name for pine nuts, those small, white, oval-shaped nuts that are actually the edible seeds of pines and are in demand because of the popularity of pesto. Here they add just a touch of flavor, texture, and visual interest to these delicious fetastuffed chicken rolls, which boast a ton of nutrition from the spinach (iron, calcium, magnesium) and the kalamata olives (healthy plant chemicals called polyphenols). The lean chicken and feta cheese make this a high-protein dish. Fun fact: Kalamata olives are named after the city of Kalamata in Greece and are known for being jumbo size with a meaty taste. They enjoy PDO status (Protected Designation of Origin), which is a legal framework in the European Union designed to protect the names of regional foods. Ingredients: - Olive oil cooking spray - 6 boneless, skinless chicken breast halves - 8 ounces (225 g) feta cheese, crumbled - 4 cups (120 g) chopped baby spinach - 1⁄4 cup (10 g) chopped fresh basil - 1⁄4 cup (25 g) finely chopped pitted kalamata olives - 4 cloves garlic, minced - 2 teaspoons olive oil - 1⁄2 teaspoon each salt and freshly ground pepper - 1 can (14.5 ounces, or 406 g) diced tomatoes with garlic and basil, undrained - 1⁄4 cup (34 g) toasted pine nuts Directions: Lightly spray the insert of a slow cooker with olive oil and set aside. Place each chicken breast between two sheets of waxed paper and use a meat mallet to pound them to about 1⁄4-inch (6 mm) thickness; lay them out flat. In a medium-size bowl, combine the feta, spinach, basil, olives, garlic, and olive oil and mix well. Lightly and evenly sprinkle each chicken breast with salt and pepper. Dividing the spinach and feta mixture by 6, spoon an equal measure onto the wider end of each breast and roll it up. Lay the rolls close together, seam sides down, in the slow cooker insert and pour the diced tomatoes evenly over all. Cover and cook on high for about 4 hours, or on low for 5 to 6 hours, until the chicken is cooked through. Garnish with the pine nuts to serve. Yield: 6 servings Per Serving: Calories 327.5; Calories From Fat 149.8; Total Fat 15.8 g; Cholesterol 104.4 mg; Sodium 868.8 mg; Potassium 523 mg; Total Carbohydrates 9.1 g; Fiber 2.1 g; Sugar 2 g; Protein 36.1 g |
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