Mealtime Magic: Healthy Slow Cooker Recipes

Disclosure: I received complimentary products to facilitate this post. All opinions are my own.

Using a slow cooker is a great way to cook healthy meals without spending a ton of time in the kitchen. It's also very energy-efficient. I recently had a chance to review The Healthy Slow Cooker, Second Edition and loved the recipes the book contained. There was a huge variety - things I'd never thought about making in a slow cooker, like egg dishes and desserts. I have the chance to share two great recipes with you. Check out the book for more!

Courtesy The Healthy Slow Cooker, Second Edition by Judith Finlayson © 2014 www.robertrose.ca Reprinted with publisher permission.

Butternut Chili, page 180, Beef

I love this chili. The combination of beef, butternut squash, ancho chiles and cilantro is a real winner in terms of taste, as well as nutrients. Don’t be afraid to make extra — it’s great reheated.

• Medium to large (31⁄2 to 5 quart) slow cooker

• Blender

2 cups cooked kidney beans (see Tips) (500 mL)

1 tbsp olive oil (15 mL)

1 lb   lean ground beef (500 g)

2      onions, finely chopped

4      cloves garlic, minced

1      piece (2 inches/5 cm) cinnamon stick

1 tbsp ground cumin (15 mL)

2 tsp  dried oregano (10 mL)

1 tsp  sea salt (see Tips) (5 mL)

1⁄2 tsp cracked black peppercorns (2 mL)

1      can (28 oz/796 mL) no-salt added diced tomatoes including juice

3 cups cubed (1 inch/2.5 cm) butternut squash (750 mL)

2      dried New Mexico, ancho or guajillo chiles

2 cups boiling water (500 mL)

1⁄2 cup coarsely chopped fresh cilantro leaves (125 mL)

1.    In a skillet, heat oil over medium-high heat. Add beef and onions and cook, stirring and breaking meat up with a spoon, until beef is no longer pink, about 10 minutes. Add garlic, cinnamon stick, cumin, oregano, salt and peppercorns and cook, stirring, for 1 minute. Add tomatoes with juice and bring to a boil.

2.    Transfer to slow cooker stoneware. Add squash and beans and stir well. Cover and cook on Low for 6 hours or on High for 3 hours, until squash is tender.

3.    About an hour before recipe has finished cooking, in a heatproof bowl, soak dried chiles in boiling water for 30 minutes, weighing down chiles with a cup to ensure they remain submerged. Drain, reserving 1⁄2 cup (125 mL) of the soaking liquid. Discard stems and coarsely chop chiles. Transfer to a blender and add cilantro and reserved soaking liquid. Purée.

4.    Add chile mixture to stoneware and stir well. Cover and cook on High for 30 minutes, until mixture is hot and bubbly and flavors meld. Discard cinnamon stick.

Tips

Use 1 cup (250 mL) dried kidney beans, soaked, cooked and drained or 1 can no‑salt added (14 to 19 oz/ 398 to 540 mL) canned beans, drained and rinsed.

If you prefer, soak and purée the chiles while the chili cooks; refrigerate until you’re ready to use.

Most of the sodium in a serving of this recipe comes from the added salt (382 mg). If you are watching your sodium intake, omit the salt or reduce the quantity.

Makes 6 servings

Can Be Halved 

Poached Eggs on Spicy Lentils, page 263, Vegetarian Mains

This delicious combination is a great cold-weather dish. Add the chiles if you prefer a little spice and accompany with warm gluten-free Indian bread, such as Yogurt Flatbread, and hot white rice. The Egg and Lentil Curry (see Variation, below) is a great dish for a buffet table or as part of an Indian-themed meal.

• Medium (approx. 4 quart) slow cooker

1 tbsp olive oil (15 mL)

2      onions, finely chopped 

1 tbsp minced garlic (15 mL)

1 tbsp minced gingerroot (15 mL)

1 tsp  ground coriander (5 mL)

1 tsp  ground cumin (5 mL)

1 tsp  cracked black peppercorns (5 mL)

1 cup  red lentils, rinsed (250 mL)

1      can (28 oz/796 mL) no-salt-added tomatoes with juice, coarsely chopped

2 cups vegetable stock (500 mL)

1 cup  coconut milk (250 mL)

Salt

1      long green chile pepper or 2 Thai bird’s-eye chiles, finely chopped, optional

6      eggs 

1⁄4 cup finely chopped parsley leaves (60 mL)

1.    In a large skillet, heat oil over medium heat. Add onions and cook, stirring, until softened, about 3 minutes. Add garlic, ginger, coriander, cumin and peppercorns and cook, stirring, for 1 minute. Add lentils, tomatoes with juice and vegetable stock and bring to a boil. Transfer to slow cooker stoneware.

2.    Cover and cook on Low for 6 hours or on High for 4 hours, until lentils are tender and mixture is bubbly. Stir in coconut milk, salt, to taste, and chile pepper, if using. Cover and cook for 20 to 30 minutes until heated through.

3.    When ready to serve, ladle into soup bowls and top each serving with a poached egg (see Tip). Garnish with parsley.

Tip

To poach eggs: In a deep skillet, bring about 2 inches (5 cm) lightly salted water to a boil over medium heat. Reduce heat to low. Break eggs into a measuring cup and, holding the cup close to the surface of the water, slip the eggs into the pan. Cook until whites are set and centers are still soft, 3 to 4 minutes. Remove with a slotted spoon.

Makes 6 servings

Can Be Halved