Vegetable Stew

Vegetable Stew

Vegetable Stew in a slow cooker is a wonderful hearty meal any time of the years and this recipe has only 95 mg of sodium per serving and is rich in fiber and vitamins.

INGREDIENTS

• 2 baby eggplants
• 1 zucchini (cut into 1/2-inch slices)
• 1 yellow summer squash (cut into 1/2-inch slices)
• 1 Sweet potato
• 1 Red Bell Pepper
• 1 carrot (sliced thinly)
• 19 ounces cannellini (white kidney beans, rinsed and drained)
• 1 tomato (large, chopped)
• 2 teaspoons minced garlic ( 4 cloves)
• 1/4 teaspoon dried Italian herbs
• 1/4 teaspoon ground black pepper
• 1 tablespoon fresh basil (or 1 teaspoon dried basil)
• 1 1/2 cups low sodium tomato juice

• 1 tablespoon balsamic vinegar (white or regular)
• 1/2 teaspoon of Red pepper flakes (if you like it a little spicy)
• 2 handfuls of baby spinach
  
  

  DIRECTIONS
  

  Peel eggplant. Cut eggplant into 3/4-inch pieces (you should have about 3 cups).
  

In 3-1/2- or 4-quart slow cooker, combine eggplant, zucchini, yellow squash, cannellini beans, sweet potato, bell pepper, tomato, garlic, Italian herbs, pepper, and dried basil.

Add tomato juice.

Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

Stir in fresh basil, if using, and balsamic vinegar.


About 30 minutes before your ready to serve put in the baby spinach.

LoSo Chili

Here is a low sodium chili recipe that is a big success with my family and friends. There are now no salt canned goods now available in your local supermarket, when making your chili this is the best time to use these.

You could try ground turkey instead of ground beef for a healthier option.

TIP:

This recipe is quite spicy; you can reduce the paprika, Tabasco and cumin quantities if you want to make you chili a little milder.

INGREDIENTS

• 
• 1 can no-salt-added pinto beans
• 1 1 lb lean ground 90:10 beef
• 1 can no-salt-added kidney beans
• 1 can low-sodium crushed tomatoes
• 1 can low-sodium tomato puree
• 4 teaspoons oregano
• 4 tablespoons paprika
• 1 tablespoons crushed garlic
• 1 tablespoon onion powder
• 2 teaspoons Tabasco sauce
• 1 ¹⁄₂ teaspoons black pepper
• 1 teaspoon cayenne pepper
• 2 teaspoons ground cumin
• 2 teaspoons minced garlic
• 1 ¹⁄₂ cups chopped onions
• 1 ¹⁄₂ cups chopped green peppers
  
  Directions

In a skillet add a little olive oil and brown the ground beef, add peppers, onions and garlic. – This just halves to cooking time in your slow cooker.

Mix all ingredients in crock pot and let cook at low heat for 4- 8 hours.

Garnish with a little low sodium cheese and spring onion.

Peach Cobbler

DASH DIET PEACH COBBLER

Here is a Peach cobbler recipe that is made in a slow cooker and this recipe uses frozen peaches, they have far less sugar than canned peaches, and being frozen they will cook for the appropriate time without burning. You can also use fresh peaches and the cooking time will be the same.

Ingredients

1 Cup Brown sugar
¾ Cup of Rolled Oats
3/4/ Cup of All Purpose flour
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon all spice
½ cup unsalted melted butter ( 6 tablespoons + 2 Tablespoons)
20 ounces peaches

Instructions

In a large bowl combine all the dry ingredients, mix 6 tablespoons of melted butter into the dry ingredients until the mixture is moist.

Use the remaining butter to butter the side of the slow cooker (use 3.5 quart slow cooker).

Place a layer of the dry ingredients with butter in the bottom of the slow cooker and then add the frozen peaches to the remaining dry ingredients and mix well.

Add that mixture to your slow cooker and cook on low for 3 – 3/12 hours.



Serve hot with a little Greek Yogurt

Chicken Enchilada Soup

This is a classic crock pot meal and this DASH Diet Chicken Enchilada Soup recipe has only 368 calories per serving which is 1 and ½ cups.


INGREDIENTS:

• 2 tsp olive oil
• 1/2 cup red onion, chopped
• 3 cloves garlic, minced
• 3 cups less sodium chicken broth
• 16 oz can tomato with Jalapenos
• 1-2 tsp Sriracha
• 1/4 cup chopped cilantro (plus more for garnish)
•  15 oz can black beans, rinsed and drained
• 6 oz can of tomato paste
• 2 cups frozen corn
• 1 tsp cumin
• 1/2 tsp dried oregano
• 2 skinless chicken breasts (16 oz total)

For topping:

• 1/4 cup shredded part skim cheddar cheese
• 1/4 cup chopped scallions
• 1/4 cup chopped cilantro

DIRECTIONS:

Heat oil in a saucepan over medium-low heat. Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the chicken broth, tomato paste and Sriracha and bring to a boil. Add cilantro and remove from heat. Pour into crock pot.

Add the drained beans, diced tomatoes, corn, cumin, oregano and stir. Add the chicken breasts; cover and cook on low heat for 4-6 hours.

Remove chicken and shred with two forks. Add chicken back into the soup, adjust with cumin and pepper to your taste.


Serve in bowls and top with cheese, avocado, scallions and cilantro.

Sweet Potato Casserole

Sweet Potato Casserole

Sweet potatoes with marshmallows cooked in your 5-6 quart slow cooker. This recipe has marshmallows on top, but its tastes just as good without and we don't need all those extra calories if we can avoid them.

This is one of my go to favorite family dishes for that special occasion and  you can always make the mash a day or two in advance to save time and then just re-heat it  by adding the marshmallows right before dinner.

Ingredients for 12 people

3 pounds sweet potatoes, peeled and diced ( ½ inch)
2 tablespoons light brown sugar
3 tablespoons melted butter
1 teaspoon vanilla extract
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
½ cup mini marshmallows
½ cup toasted chopped pecans

Preparation Ready in 3 h 20 m

1. Place sweet potatoes, brown sugar, butter, vanilla, cinnamon and nutmeg in a 5- to 6-quart slow cooker. Stir to coat. Cook on High for 3 hours.
2. Transfer to a serving dish. Top with marshmallows and pecans. (The heat from the sweet potatoes will partially melt the marshmallows.) or you can bake it in the oven for 10-15 minutes until the marshmallows melt.

Serving size: ½ cup

Per serving: 159 calories; 6 g fat(2 g sat); 3 g fiber; 25 g carbohydrates;2 g protein; 8 mcg folate; 8 mg cholesterol; 10 g sugars; 0 g added sugars; 17,941 IU vitamin A; 15 mg vitamin C; 36 mg calcium; 1 mg iron; 227 mg sodium; 283 mg potassium.

Corn

Corn is such a versatile vegetable and one of the best vegetables for lowering hypertension, here are a couple of very successful slow cooker corn recipes.

Corn on the Cobb

Here is a tasty corn on the cob recipe that you will be amazed at how good the flavor is, the magic ingredients is coconut milk.


Ingredients
4 Ears of corn break in heal so you have 8 pieces.
5 sprigs of fresh thyme
1 tablespoon butter
Ground pepper
1 clove of garlic
1 small sweet onion
1 can of coconut milk

Instructions

Place the corn in the Slow cooker add the coconut milk, onion, pepper, garlic and thyme
Cook on high for 2 hours, drain and serve with butter and parsley.

Corn Casserole

Corn is one of the best foods for lowering hypertension and preventing heart attacks, here is a corn casserole that is for 8 people.


Ingredients

• 8 oz. softened Cream Cheese
• 2 beaten eggs
• ¼ cup stevia
• 8½ oz. Corn Muffin Mix
• 2½ Cups Frozen Corn
• 16 oz. Can Creamed Corn
• 1 Cup Milk
• 2 Tbsp. Butter-Melted

• ¼ tsp. Nutmeg
  
  Instructions
  

 Grease a slow cooker or line it with a liner.

1. In a bowl, combine cream cheese, eggs and stevia.
2. Mix in dry muffin mix and remaining ingredients.
3. Mix well.
4. Pour into slow cooker and cook on high for 2-4 hours, checking occasionally and turning crock insert when necessary to cook evenly.

Bone Broth

Bone broth is full of collagen, glutamine and other important vitamins and minerals. The collagen heals your gut lining and reduces intestinal inflammation. There are so many benefits to drinking bone broth:

• All bone broths — beef, chicken, fish, lamb and more — are staples in the traditional diets of every culture and the basis of all fine cuisine. That’s because bone broths are nutrient-dense, easy to digest, rich in flavor and they boost healing.
• Bone Broth protects joints- as we get older, our joints naturally experience wear and tear, and we become less flexible.
• Good for the gut- the gelatin is beneficial for restoring strength of the gut lining and fighting food sensitivities.
• Healthy Skin- Collagen helps form elastin and other compounds within skin that are responsible for maintaining skin’s youthful tone, texture and appearance.
• Bone broth is one of the most beneficial foods to consume to restore gut health and therefore support immune system function and healthy inflammation response.
• Bone broth can even promote healthy sleep, boost energy during the day and support a healthy mood.
  Making the Best Quality Bone Broth.Buy animal products that you know are pasture-fed and free of antibiotics and hormones in order to truly unlock all the bone broth benefits.

BONE BROTH RECIPES

General Cooking Suggestions

1. Place bones into a large stock pot and cover with water.
2. Add two tablespoons of apple cider vinegar to water prior to cooking. This helps to pull out important nutrients from the bones.
3. Fill stock pot with filtered water. Leave plenty of room for water to boil.
4. Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Remove scum as it arises.
5. Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order to fully extract the nutrients in and around the bone.
6. You can also add in vegetables, such as onions, garlic, carrots and celery, for added nutrient value.

After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth.

Chicken Bone Broth Recipe

INGREDIENTS:

• 4 pounds chicken necks/feet/wings
• 3 carrots, chopped
• 3 celery stalks, chopped
• 2 medium onions, peel on, sliced in half lengthwise and quartered
• 4 garlic cloves, peel on and smashed
• 1 teaspoon Himalayan salt
• 1 teaspoon whole peppercorns
• 3 tablespoon Apple Cider Vinegar
• 2 bay leaves
• 3 sprigs fresh thyme
• 5-6 sprigs parsley
• 1 teaspoon oregano
• 18-20 cups cold water

DIRECTIONS:

1. Place all ingredients in a 10 quart capacity crock-pot.
2. Add in water.
3. Simmer for 24-48 hours, skimming fat occasionally.
4. Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.
5. Use within a week or freeze up to 3 months.

Beef Bone Broth

INGREDIENTS:

• 4 pounds beef bones with marrow
• 4 carrots, chopped
• 4 celery stalks, chopped
• 2 medium onions, peel on, sliced in half lengthwise and quartered
• 4 garlic cloves, peel on and smashed
• 1 teaspoon kosher salt
• 1 teaspoon whole peppercorns
• 2 bay leaves
• 3 sprigs fresh thyme
• 5-6 sprigs parsley
• ¼ cup apple cider vinegar
• 18-20 cups cold water

DIRECTIONS:

1. Place all ingredients in a 10 quart capacity crock-pot.
2. Add in water.
3. Bring to a boil over high heat; reduce and simmer gently, skimming the fat that rises to the surface occasionally.
4. Simmer for 24-48 hours.
5. Remove from heat and allow to cool slightly.
6. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.
7. Use within a week or freeze up to 3 months.