Sweet Potato Casserole

Sweet Potato Casserole

Sweet potatoes with marshmallows cooked in your 5-6 quart slow cooker. This delicious Sweet Potato recipe has marshmallows, 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.

Easy Cheesy Chicken and White Bean Stew

 Easy Cheesy Chicken and White Bean Stew

 

The perfect meal to start in the morning, enjoy your busy day and come home to a healthy dinner, with 1 ¼ cups of only serving 518 mg of Sodium, 495 calories, 44 carbohydrates and 4.5g of sugar, make plenty as this is juts as good the next day as leftovers, add it to some filo pastry and make a Chicken & Bean Pie.

INGREDIENTS

6 cups unsalted chicken broth or vegetable broth

1 cup of yellow onions, chopped,

1/2 cup of zucchinis

½ cup shredded carrot

2 bone in Chicken Breast

4 cups of Chopped Kale

2 bay leaves

1 tablespoon of lemon juice

½ teaspoon ground pepper

4 oz Parmesan Cheese

DIRECTIONS

Combine beans, broth, onion, carrots, bay leaves and lemon rind in a 6-quart slow cooker. Top with chicken. Cover and cook on Low until the beans and vegetables are tender, 7 to 8 hours.

Transfer the chicken to a clean cutting board; let stand until cool enough to handle, about 10 minutes. Shred the chicken, discarding bones, return chicken to slow cooker and then stir in Kale ( or your substitute), cover and cook on high for another 20 minutes

Stir in lemon juice, pepper and sprinkle with Parmesan cheese when serving.

If you don’t like Kale then substitute your favorite veggies like celery, green beans, corn or peas ( I like to add a bag of frozen mixed vegetables).

Apple Oatmeal

This low sugar recipe for Apple Oatmeal in the crock-pot can be made the night before and be ready for you when you wake up in the morning. It is an easy and healthy way to start your day.

• 2 cups milk low-fat milk, soy or almond milk will also work, you can also use water
• 2 tablespoons honey or stevia
• 1 tablespoon light butter
• 1/2 teaspoon ground cinnamon
• 2 drops vanilla essence
• 1 cup old fashioned oats
• 1 cup apple chopped
• 1/4 cup raisins

1. Spray the inside of a 5-quart slow cooker with non-stick cooking spray or use a Crock Pot Liner.
2. Add all ingredients to the slow cooker and stir well to combine.
3. Cover and cook on LOW overnight, ideally no more than 6 hours or it will dry out.
4. Stir well in the morning before serving.

Pork Roast

SLOW COOKER PORK ROAST

Here is a delicious succulent Pork Roast that is a great meal for any occasion, This dish would pair beautifully with baked sweet potatoes or with roasted vegetables. This recipe is definitely a keeper as everyone enjoys it and has seconds and it was so easy.

INGREDIENTS:

2 pound boneless pork shoulder roast (sirloin roast)
1/2 tsp garlic powder
1 tablespoon of dried sage
½ teaspoon red pepper flakes
1/3 cup chicken or vegetable broth
1/3 cup balsamic vinegar
1 tablespoon Worcestershire sauce
2 tablespoon of low sodium soy sauce
1 tablespoon honey

DIRECTIONS:

Season the pork with garlic powder and red pepper flakes and place it into the slow cooker.
Mix together the broth, vinegar and Worcestershire sauce and pour it over the pork,
then pour the honey over and set the timer for 4 hours on High or 6-8
hours on Low.
Once the pork is cooked and tender (it should shred easily with a fork),
remove from slow cooker with tongs into a serving dish.
Break apart lightly with two forks and put back into the slow cooker.
Ladle 1/2 cup sauce over the pork and keep warm until ready to eat.

NUTRITION INFORMATION

Yield: 8 servings, Serving Size: 3 oz pork
Amount Per Serving:
Calories: 214
Total Fat: 12g
Saturated Fat: g
Cholesterol: 72mg
Sodium: 196mg
Carbohydrates: 4g
Fiber: 0g
Sugar: 3g
Protein: 21g

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

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.