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.