DASH Diet Slow Cooker Recipes: Easy, Delicious, and Healthy Low

DASHDiet
SlowCookerRecipes
Easy,Delicious,andHealthyRecipes
Copyright©2015byDylannaPublishing,Inc.
Allrightsreserved.Thisbookoranyportionthereof
maynotbereproducedorusedinanymannerwhatsoeverwithouttheexpresswrittenpermissionofthepublisherexcept
fortheuseofbriefquotationsinabookreview.
Firstedition:2015
Disclaimer/LimitofLiability
Thisbookisforinformationalpurposesonly.Theviewsexpressedarethoseoftheauthoralone,andshouldnotbetaken
asexpert,legal,ormedicaladvice.Thereaderisresponsibleforhisorherownactions.
Everyattempthasbeenmadetoverifytheaccuracyoftheinformationinthispublication.However,neithertheauthor
northepublisherassumesanyresponsibilityforerrors,omissions,orcontraryinterpretationofthematerialcontained
herein.
Thisbookisnotintendedtoprovidemedicaladvice.Pleaseseeyourhealthcareprofessionalbeforeembarkingonany
newdietorexerciseprogram.Thereadershouldregularlyconsultaphysicianinmattersrelatingtohis/herhealthand
particularlywithrespecttoanysymptomsthatmayrequirediagnosisormedicalattention.
Photocredits:CanstockPhoto
Contents
Introduction
AbouttheDASHDiet
DailyNutrientGoalsfortheDASHDiet
DASHDietEatingPlan
SpicesandSeasonings
TopHiddenSourcesofSodium
StockingYourKitchen
SlowCookerEssentials
PartII
Recipes
BreakfastDishes
Apple-CinnamonBakedOatmeal
Banana-NutOatmeal
HomemadeGreek-StyleYogurt
BreakfastCasserole
Soups
ChickenBroth
PotatoLeekSoupwithBeans
CrockpotFrenchOnionSoup
SlowCookerChickenNoodleSoup
HeartyMinestroneSoup
NewEnglandClamChowder
Crock-PotLobsterBisque
MeatballSoup
ChickenTortillaSoup
CornandShrimpChowder
SplitPeaSoup
PoultryDishes
Ahashare.com
MexicanChickenStew
CrockpotChickenFajitas
BlackBeanChicken
TurkeyChili
MediterraneanRoastTurkeyBreast
Honey-GlazedChickenWings
Jambalaya
Slow-CookerTurkeyStroganoff
ProvencalChickenandWhiteBeans
WhiteChickenChili
MeatDishes
(Beef,Pork,Lamb,Veal)
BarbecuedPork
SlowCookerChili
SpaghettiSaucewithMeatandVegetables
SlowCookerBologneseSauce
MexicanBeefStew
MoroccanBeefTagine
LambTaginewithPears
Slow-CookerBeefStewProvencal
Slow-CookedBeefRoast
BeefStewwithButternutSquash
IrishStew
CiderPorkRoast
VegetableDishes
BakedPotatoeswithBroccoliandMushrooms
SweetPotatoCoconutCurry
MediterraneanVegetableStew
SlowCookerBakedBeans
MoroccanRootVegetableTagine
VegetarianVegetableStew
Desserts
SlowCookerBrownRicePudding
BerryCobbler
SpicedApplesauce
AppleCrisp
Introduction
TheDASHdiethasonceagainbeennamedthehealthiestdietbytopnutritionexperts
andthere’snobettertimetostartreapingtherewardsofthissmart,sensibleeatingplan.
EatingtheDASHdietwaydoesnothavetobeboring,infact,itcontainsthemost
deliciousfoodsaround–leansmeats,wholegrains,lotsoffreshfruitsandvegetables,and
flavorfulherbsandspices.SowhetheryouarejuststartingoutontheDASHdietorhave
beeneatinglow-sodiumforyears,theDASHDietSlowCookerRecipes:Easy,Delicious,
andHealthyRecipesisgoingtohelpyoumakedelicious,healthymealswithoutspending
alotoftimeinthekitchen.
Forthisbook,we’vecollectedthebestslowcookerrecipesandadaptedthemtothe
DASHdiettocreatemouthwatering,family-pleasingdishesthatcanallbepreparedeasily
andthencookedinyourslowcookerwhileyou’reoffdoingotherthings.There’sreally
nothingbetterthancominghomeattheendofahecticdaytothesmelloftonight’sdinner
alreadypreparedandwaitingtobeeaten.
Theserecipesfeaturefresh,wholefoodsandincludeawidevarietyofrecipestoappealto
everytastefromclassicdishestonewtwiststhatjustmaybecomeyournewfavorites.In
addition,eachrecipehaslessthan500mgofsodiumperserving,manyalotlessthanthat.
Inadditiontorecipes,thebookincludesabriefoverviewoftheDASHdietaswellastips
onhowtogetthemostoutofyourslowcooker.
Thanksforreadingandhappycooking!
AbouttheDASHDiet
TheDASHdietisoneofthemostresearchedandwell-respecteddietsavailabletoday.It
isnotafaddietoraquickweight-lossscheme,butinsteadaguidetoahealthierwayof
eatingandliving.
TheDASHdietwasdevelopedtolowerbloodpressure,oneoftheleadingfactorsinheart
disease.Inadditiontoloweringbloodpressure,thediethasbeenfoundtobemore
nutritiousandleadtobetterhealthinallareaswhencomparedwiththestandardAmerican
diet(SAD).
DASHstandsforDietaryApproachestoStopHypertensionanditisdesignedasalifelongapproachtotreatingorpreventinghypertension(highbloodpressure).Itisoften
prescribedbydoctorsasafirststepindealingwithpre-hypertensionasawayofavoiding
bloodpressuremedications.
TheDASHdietfocusesonreducingtheamountofsodiuminyourdietandincreasing
nutrient-richfoodssuchasfruits,vegetables,andwholegrains.Researchhasshownthat
byfollowingtheDASHdietyoucanreduceyourbloodpressurebyasmuchas12points,
[1]
whichisaseffectiveastakingamedication.
Inadditiontohelpingtolowerbloodpressure,theDASHdiethasmanyotherhealth
benefits.Theseinclude:
·decreasedriskofheartdisease
·decreasedriskofcancer
·decreasedriskofdiabetes
·decreasedriskofstroke
·lowercholesterollevels
·helpstopreventosteoporosis
·helpstopromoteweightloss
Forthesereasons,theDASHdietisasmartchoiceforanyonelookingtoimprovetheir
health.
DailyNutrientGoalsfortheDASHDiet
BelowarethedailynutrientguidelinessetbytheNationalHeart,Lung,andBlood
[2]
Institute:
DailyNutrientGoalsfortheDASHDiet
Totalfat:27%ofcalories
Saturatedfat:6%ofcalories
Protein:18%ofcalories
Carbohydrate:55%ofcalories
Cholesterol:150mg
Sodium:2,300mg/1,500mg*
Potassium:4,700mg
Calcium:1,250mg
Magnesium:500mg
Fiber:30g
*1,500mgsodiumhasbeenfoundtobeevenbetterforloweringbloodpressure.Itwas
particularlyeffectiveformiddle-agedandolderindividuals,AfricanAmericans,and
thosewhoalreadyhadhighbloodpressure.g=grams;mg=milligrams
Itisrecommendedthatyouconsultwithyourdoctortodeterminewhetheryoushould
followthe2,300or1,500mgsodiumrecommendations.
DASHDietEatingPlan
TheDASHdieteatingplanfocusesonincludingfreshfruitsandvegetables,low-fat
dairyproducts,andleansourcesofproteinintoyourdailydiet.Itaimstoreducethe
amountofsaltandsodium,addedsugar,fats,andredmeat.Thedietisrichinnutrients
thatpromotelowbloodpressureincludingpotassium,magnesium,calcium,protein,and
fiber.
Belowaretherecommendationsfordailyservingsbasedona2,000calorieperdaydiet.
TheseguidelinesweredevelopedbytheNationalInstitutesofHealth.
Wholegrains:6to8servingsperday
Thiscategoryincludesbreads,pasta,oats,cereals,rice,quinoa,ryeaswellasothergrains.
Itisrecommendedthatyouchoosewholegrainsoverwhiteandrefinedgrains.
Sampleservings:
·1slicebread
·1ouncecereal
·½cupcookedpastaorrice
Vegetables:4to6servingsperday
Thiscategoryincludesasparagus,broccoli,Brusselssprouts,carrots,celery,greenbeans,
greenleafyvegetables,kale,lettuce,peppers,potatoes,pumpkin,spinach,squash,sweet
potatoes,tomatoes,andturnipsaswellasothervegetables.
Sampleservings:
·1cupleafygreens
·½cupcookedorrawvegetables
·½cupvegetablejuice
Fruits:4to6servingsperday
Thiscategoryincludesapples,bananas,cherries,dates,grapes,grapefruit,lemons,
mangoes,melons,peaches,pears,pineapple,raisins,strawberries,andwatermelonaswell
asotherfruits.
Sampleservings:
·1mediumapple,peach,orpear
·½cupfresh,frozen,orcannedfruit
·¼driedfruit
Dairyproducts:2to3servingsperday
Thiscategoryincludeslow-fat/nonfatmilk,buttermilk,low-fat/nonfatcheeses,andlowfat/nonfatyogurt.
Sampleservings:
·1cup(8ounces)milkoryogurt
·1½ouncescheese
Leanprotein:3to6servingsperday
Thiscategoryincludesmeats,poultry,fish,andeggs.Chooseleancutsofmeatandtrim
awayexcessfat.Removeskinfrompoultry.
Sampleservings:
·1egg
·1ouncecookedmeat(tovisualize,4ouncesisaboutthesizeofadeckofcards)
Nuts,seeds,legumes:3to5servingsperweek
Thiscategoryincludesalmonds,blackbeans,hazelnuts,kidneybeans,legumes,lentils,
peanuts,pumpkinseeds,splitpeas,andsunflowerseedsaswellothernuts,seeds,and
legumes.
Sampleservings:
·1/3cup(1½ounces)nuts
·2tablespoonspeanutbutter
·2tablespoonssunflowerseeds
·½cupcookedlegumes
Fatsandoils:2-3servingperday
Thiscategoryincludescoconutoil,ghee,low-fatmayonnaise,margarine,oliveoil,salad
dressings,andvegetableoils.
Sampleservings:
·1teaspoonoliveoil
·1teaspoonmargarine
·1tablespoonsmayonnaise
·2tablespoonssaladdressing
Sweetsandsugars:5orlessperweek
Thiscategoryincludesfruit-flavoredgelatin,candy,jelly,maplesyrup,sorbet,andsugar
Sampleservings:
·1tablespoonsugar
·1tablespoonjam
·½cupsorbet
Thetablebelowoutlinesthenumberofrecommendeddailyservingsforvariouscalorie
levels.Theamountofcaloriesneededperdaydependsonanumberoffactorsincluding
yourcurrentage,weight,gender,andactivitylevel.
DASHEatingPlan—NumberofDailyServingsforOtherCalorieLevels
Servings/Day
FoodGroups
1,600
calories/day
2,600
calories/day
3,100calories/day
Grains
6
10-11
12-13
Vegetables
3-4
5-6
6
Fruits
4
5-6
6
Nonfatorlowfatdairy
products
2-3
3
3-4
Leanmeats,poultry,andfish
3-6
6
6-9
Nuts,seeds,andlegumes
3/week
1
1
Fatsandoils
2
3
4
Sweetsandsugars
0
lessthan2
lessthan2
SpicesandSeasonings
Ifyouareusedtoseasoningyourfoodwithsalt,thendoingwithoutmaytakesome
gettingusedtoit.Butrestassuredthattherearemanyalternativewaystoampupthe
flavorofyourfoodwithoutresortingtoshakingsaltonit.Asanaddedbenefit,many
herbsandspicescontainpowerfulantioxidantsandotherpropertiesthatarehighly
beneficialtoyourhealth.Belowisalistofherbsandspicesthatcanbeusedtoreplacesalt
ontheDASHdiettoaddflavortoyourfood.
Basil:Basilisoneofthemostcommonherbsusedincooking.Ithasaslightlysweetand
pungenttaste.
Bayleaves:Thesesweetandaromaticleavesareoftenusedtoenhancetheflavorof
meats,stews,andotherdishes.
Cardamom:CardamomisapopularspiceinIndiancookingwithapepperyandcitrusy
taste.
Cayenne:Cayennehasahotandpepperyflavorthatwilldefinitelyspiceupadish.Also
calledredchilipepper.
Cinnamon:Cinnamoncanhelptoregulatebloodsugarandlowercholesterol.
Garlic/garlicpowder:Garlic,whetherfreshorinpowderform,isagreatalternativeto
saltasitnotonlyenhancestastebuthasmanyknownhealth-boostingproperties.
Ginger:Gingercanbeusedeitherfreshorasapowderandinadditiontoaddingflavor
hasmanyhealthbenefits.
Lemonjuice:Asqueezeoflemonjuiceaddsafreshcitrusyflavorthatcanenhancethe
flavorofmanyfoods.
Onionpowder:Onionpowderhasastrongtastethatmanypeoplelove,butusesparingly
oritsflavorcanoverpoweradish.
Pepper(black):Youmaythinkofsaltandpepperasadynamicduobutpepperis
perfectlycapableofstandingalone.Itwillenhancetheflavorofanydish.Choosefreshly
groundblackpepperforamoredistinctandintensetaste.
TopHiddenSourcesofSodium
Youmaythinkthatjustpassingonthesaltshakerwillbeenoughtolowertheamountof
sodiuminyourdiet.However,youmightbesurprisedtolearnaboutthemanyproducts
thatcontainhiddensodium.Herearesomeofthetopculprits.
SodiuminCommonFoods
Breadandbakedgoods:Breadisoneofthetopsourcesofdietarysodium.Onesliceof
breadcancontainanywherefrom350-700milligramsofsodium.Readlabelscarefully
andchooseabrandwiththelowestsodiumcontent.Otherbakedgoodssuchas
doughnuts,muffins,andcakesmadefrombakingmixesarealsoloadedwithsodium.
Breakfastcereals:Theamountofsaltincerealsvarieswidelysoitisimportanttoread
labelscarefully.
Condimentsandsauces:Themajorityofstore-boughtcondimentssuchasketchup,
mustard,saladdressings,soysauce,relish,barbecuesauce,andjarredspaghettisauce
areloadedwithsodium.Readlabelscarefullyandbuyreducedorno-sodiumproducts
wheneverpossible.Evenbetter,makeyourownhomemadesaucesanddressings.
Cheeseanddairyproducts:Mostpeopledon’tthinkofsaltwhenitcomestocheese,
butsaltisusedinthecheese-makingprocessandtheyareasignificantsourceofsodium
inthediet.Milkalsocontainssodium,120milligramsperhalf-cupserving.
Cannedfoods:Saltisusedtoflavorandpreservemostcannedfoodssuchassoups,
stews,andvegetables.AcanofCampbell’schickennoodlesouphasawhopping900
milligramsofsodiumperserving.Cannedbeansarealsohighinsodiumcontent.Look
forlow-saltandsalt-freeversionsormakeyourown.
StockingYourKitchen
Abigpartofpreparingmealswithoutalotoffussishavingtheingredientsyouneedon
hand.Keepingyourpantrystockedwithafewessentialswillgoalongwaytoward
makingiteasytoprepareaquickandhealthyDASHdietmeal.
CleaningOut
Ifyou’recommittedtoincorporatingtheDASHdietprinciplesintoyoureating,thefirst
thingyouneedtodoiscleanoutyourrefrigerator,freezer,andpantry.Lookcarefullyat
allofthelabelsofeverythinginyourkitchen.Getridofanythingthatishighinsodium,
sugar,whiteflour,orsaturatedandtransfats.
Restocking
Nowthatyou’vegottenridofallthefoodsthatmaybecausingproblems,it’stimeto
stockuponafewbasicstokeeponhand.
PantryItems
·100%whole-wheatbread(smallslice)andpitapockets
·Applesauce,unsweetened
·Bakingpowderandbakingsoda
·Beans(driedand/orcanned)
·Brownrice
·Brownsugar
·Chicken,beefand/orvegetablebroth,low-sodium
·Cornstarchorarrowroot
·Driedfruitandnuts
·Flour(unbleachedandwholewheat)
·Granolabars,low-fat
·Marinade,low-sodium–trytheMrs.Dashbrand
·Oatmeal(wholeoatsorquickcooking,notinstant)
·Oliveandcanolaoils
·Pretzels(unsalted)
·Quinoa
·Reduced-sodiumketchup,delimustard,“lite”mayonnaise
·Saladdressings,low-sodium,agoodbrandtotryisConsorzio
·Salsa
·Tomatosauce,low-sodium
·Tomatoes,canned,no-salt-added
·Tunapackedinwater
·Vegetableoilspray
·Vinegar(balsamicandwhitewine)
·Whole-graincereals(shreddedwheat,toastedoat,branflakes)
·Whole-wheatpasta
·Whole-wheatsnackcrackers,low-sodium
RefrigeratorItems
·Bottledlemonjuice
·Eggsand/oreggsubstitute
·Freshfruit
·Freshvegetables
·Fresh-packsaladgreens
·Garlic
·Lemons
·Lime
·Low-fatandnonfatyogurt
·Low-fatcottagecheese
·Low-fatornonfatmilk
·Naturalpeanutbutter
·Onions
·Reduced-fatstringcheese
·Reduced-fat,low-sodiumdelimeat
·Reduced-sodiumsoysauceandteriyakisauce
·Tortillas,wholewheatorcorn
·Trans-fat-freemargarine
FreezerItems
·Fish
·Frozenfruit(withoutaddedsugar)
·Frozenvegetables(nosaucesorsalt)
·Homemadesoupsandbroth–freezeinsingleservings
·Leanmeats
·Low-caloriefrozendesserts
SlowCookerEssentials
Slowcookersarethegreatestinventionofalltime.Okay,thatmightbeaslight
exaggeration,buttherereallyisnobetterwaytopreparedelicious,flavorfulmealswithso
littleeffort.
Inaddition,withaslowcooker,youcansavemoneybybuyingcheapercutsofmeat
becausewhencookedover6-8hourstheywillbecometenderandreleasetheirrich
flavors.
ChoosingaSlowCooker
Therearemanystylesandsizesofslowcookersavailabletoday.Theyrangeinsizefrom
verysmall,whichhold11/2to2quarts,tolarge,whichholdupto7quarts.Themost
versatileandcommonsizeforaslowcookerisa6-quartmodelandthatisthesizeused
fortherecipesinthisbook.However,theycanbeadaptedtoasmallerorlargercooker
size.
Theycomeinvarietyofshapesaswell—round,oval,evenrectangular.Anovalshapeis
recommendedoveraroundone,becausetheytendtohavelesshotspots.
Someslowcookermodelsfeatureastovetopsafeinsert,andifyouareinthemarketfora
newslowcookerthenitishighlyrecommendedthatyouchoosethisoption.Manyrecipes
requirethatyousautéorbrownthemeatsandvegetablesbeforeaddingthemtotheslow
cookerandwiththesemodelsthereisnoneedtodirtyanotherpan.
Anotherfeaturetolookforisprogrammability.Whilemanualslowcookersarecheaper,
theabilitytoautomaticallyswitchtowarmafteracertainperiodoftimecanbeabigplus
ifyouworklongdaysanddon’twanttocomehomeandfindanovercookedmealwaiting
foryou.
TipsforUsingYourSlowCooker
Donotoverfillyourslowcooker.Onlyfillabouttwo-thirdsfull.
Donotaddfrozeningredientsdirectlytoslowcooker.Thiscancausefoodtospendtoo
muchtimeinthefoodsafety“dangerzone”andpotentiallyincreasethechancesoffoodborneillnesses.Alwaysthawingredientsbeforeaddingtoslowcooker.
CookmeatandpoultrytotheFDAminimuminternaltemperaturerecommendations
(seetable).Useaninstant-readthermometertotestdoneness.
Donotliftcoverwhilecookingmorethanabsolutelynecessary.Doingsowillcause
thetemperaturetodroptopotentiallyunsafelevels.
Neverreheatfoodsusingtheslowcooker.
Brownmeatsbeforeaddingtoslowcooker.Althoughitisnicetojustthrowallthe
ingredientsintheslowcookerandletitcook,themajorityofrecipeswillbeenhancedby
firstbrowningthemeatsonthestovetop.Takingthisextrastepwillleadtomoreflavorful
dishes.
Sautéingonionsandgarlicinoilforacoupleofminutesbeforeaddingthemtotheslow
cookerwilllikewiseincreasetherichnessandflavorofthedish.
Choosetherightcutofmeat.Manypeoplebelievethattheleanestcutsofmeatarethe
best.However,whencookingintheslowcookertheoppositeistrue.Whenleanmeatsare
cookedforalongtimetheycanendupdryandtough.Thisiswhyslowcookersareideal
formoreinexpensive,tougher,andfattiercutsofmeat.Theslowcookingbreaksthem
downandleavesatender,juicypieceofmeat.
Don’taddtoomuchliquid.Sinceyouarecookingwiththelidon,verylittleliquidwill
evaporateduringcooking.Iftoomuchliquidisadded,youwillhaveathin,waterysauce.
Usealinerforeasycleanup.Liningyourslowcookerwillmakeforincrediblyeasy
cleanup.
MinimumInternalTemperatureforDoneness
TheUSDArecommendsthefollowingminimuminternaltemperaturesformeatsand
poultry.Toaccuratelymeasuretemperature,stickandinstant-readthermometerintothe
centerofthemeat,beingcarefultonotletthethermometertouchthebone.
TypeofMeatMinimumInternalTemperature(degreesF)
Beef145
Pork145
Lamb145
Veal145
Groundmeat160
Poultry165
PartII
Recipes
BreakfastDishes
Apple-CinnamonBakedOatmeal
Thisoatmealrecipeiscookedintheslowcookersoyoucanwakeuptoawarmand
satisfyingbreakfastwithoutanyfuss.
Servings:8
Ingredients:
·2cupssteelcutoats
·8cupswater
·1tspcinnamon
·1/2tspallspice
·1/2tspnutmeg
·1/4cupbrownsugar
·1tspvanillaextract
·2apples,diced
·1cupraisins
·1/2cupunsalted,roastedwalnuts,chopped
Directions:
1.Sprayslowcookerwithnonstickcookingspray.
2.Addallingredientstoslowcookerexceptforwalnuts.Mixwelltocombine.
3.Setslowcookertolowsettingandcookfor8hours.
4.Servetoppedwithchoppedwalnuts
NutritionalInformation(perserving)
Calories:312
Sodium:4mg
Protein:9g
Carbs:60g
Fat:7.5g
Sugar:23g
Note:Besuretousesteelcutoatsforthisrecipe(notinstantorrolledoats)oryoumay
endupwithastickymess.
Banana-NutOatmeal
Anotherflavorfulversionofoatmealthatwillbereadyforyouwhenyouwakeupinthe
morning.
Servings:4
Ingredients:
·1cupsteelcutoats
·1banana,mashed
·1/3cupwalnuts,chopped
·2cupsskimmilk
·2cupswater
·1/3cuphoney
·2teaspoonscinnamon
·1/2teaspoonnutmeg
·1teaspoonvanillaextract
·1/2teaspoonsalt
Directions:
1.Placeallingredientsinslowcooker.Stirwell,cover,andcookonlowfor8hours.
2.Servewithextrabananaslicesandwalnutsontop.
NutritionalInformation(perserving)
Calories:310
Sodium:365mg
Protein:11g
Carbs:42g
DietaryFiber:6g
Fat:9g
HomemadeGreek-StyleYogurt
Ifyoueatalotofyogurt(andyoushould!)thenyouknowitcangetexpensive.Making
yourownisreallysimplewiththehelpofyourslowcooker.
Servings:8(1cupsize)
Ingredients:
·1/2gallon2percentmilk
·1cuppowderedmilk(thisisoptionalbutdoesmaketheyogurtthicker)
·½cupliveyogurtculture(canuseregularplainyogurt)
·Thermometer
·Smallblanket
·Cheeseclothforstraining
Directions:
1.Pourmilkintoslowcooker.Stirinpowderedmilk.Heatthemilkintheslow
cookeronhighuntilitreaches180degreesF(about1-2hoursdependingonyour
cooker).Turnoffslowcookerandletmilkcoolto110degreesF.Stirinliveyogurt
cultureandmixuntilcompletelyblended.Wraptheslowcooker(whichisturned
off)inablankettokeeptheheatin.Letsitfor6-8hours.
2.Takelidofslowcooker.Tomakethick,Greek-styleyogurtyouwillneedtodrain
thewhey(theliquidontopoftheyogurt)outoftheyogurt.Todothis,placeafew
layersofcheeseclothinacolander.Placethecolanderoveralargebowl.Addthe
yogurttothecolanderandletitdrainintherefrigeratorforacoupleofhoursuntilit
hasreachedtheconsistencyyoulike.YounowhavedeliciousGreekyogurt!
3.Pourtheyogurtintomasonjars(orothercontainers)andstoreintherefrigeratorfor
7-10days.
NutritionalInformation(perserving)
Calories:143
TotalFat:3.5g
Sodium:159mg
TotalCarbs:19g
DietaryFiber:0g
Protein:18g
BreakfastCasserole
PerfectforarelaxingSundaybrunch.
Servings:8
Ingredients:
·4cupsfrozenhashbrowns
·12eggs
·1/2cuplowfatmilk
·10ouncessausage,cooked,low-sodium
·8ouncescheddarcheese,shredded
·2garliccloves,minced
·1mediumonion,diced
·1/2redbellpepper,diced
·Freshlygroundblackpepper
Directions:
1.Spraybottomofslowcookerwithcookingspray.
2.Crackeggsintolargebowl.Addmilk,mustard,andblackpepperandwhiskuntil
combined.
3.Spread1/2hashbrownsonbottomofslowcooker.Topwith1/2each:sausage,
cheese,garlic,onion,bellpepper.Addsecondlayerofhashbrowns,sausage,
cheese,garlic,onion,andbellpepper.
4.Poureggmixtureoverlayers.Cover,andcookonlowsettingfor4to5hoursoron
highfor2to3hours,untileggsareset.
NutritionalInformation(perserving)
Calories:336
TotalFat:23g
Sodium:468mg
TotalCarbs:13g
Protein:19g
Soups
ChickenBroth
Theslowcookerisperfectformakingyourownchickenbroth.Itisperfectforusingasa
baseinyoursoupsandotherrecipes.
Servings:5
Ingredients:
·2poundsbone-inchickenpieces(anytypewilldo)
·6cupswater
·2celerystalks,chopped
·2mediumcarrots,chopped
·1mediumonion,chopped
·1tablespoonbasil,dried
Directions:
1.Placeallingredientsintoslowcooker.
2.Coverandcookonlowfor8to10hours.Strainbeforeusing.Discardvegetables.
Chickencanbeusedinsouporotherrecipe.
Nutritionalinformation(perserving)
Calories:247
TotalFat:15g
Sodium:99mg
TotalCarbs:6g
DietaryFiber:1.8g
Protein:22g
PotatoLeekSoupwithBeans
Thissoupisheartyenoughtomakeamaindish.
Servings:8
Ingredients:
·2leeks
·1/2ofamediumwhiteonion
·2tablespoonsunsaltedbutter
·4mediumpotatoes,peeledandcubed
·1/2parsnip,diced
·4cupsvegetablebroth,low-sodium(homemadeorstorebought)
·2sprigsfreshrosemary
·2sprigsfreshthyme
·1cannonfatevaporatedmilk
·1canwhitebeans(cannellinioranyotherwhitebean),no-salt-added,drained
andrinsed
·Freshlygroundblackpepper,totaste
Directions:
1.Slicethedarkgreentopsofftheleeksandthebottomrootsoff.Youwillbeusing
onlythewhiteandlightgreenpartsoftheleek,about4-6inchesofleek.Rinsethe
leeks,thenchopupintosmallslices.Dicethewhiteonion.Inaskillet,meltthe
unsaltedbutterovermediumheat.Sautétheleekandonionforabout5minutes,or
untiltheybegintosoften.Removefromheatandpourtheleek,onion,andany
meltedbutterstillthereintotheslowcooker.
2.Addthepotatoes,parsnip,broth,rosemary,thyme,evaporatedmilk,andwhite
beansintotheslowcooker.Stirwell.
3.Coverandcookonlowfor6-7hoursorhighfor4-5untilpotatoesandparsnipare
soft.
4.Useandimmersionblendertopureesouptodesiredconsistency.Alternatively,
transferthecontentstoablenderorlargefoodprocessor,andpureeit.(Thismay
taketwobatchesifyourblenderorprocessorissmall.)Returnthepureetotheslow
cookerandheatthrough-about15minutes.Seasonwithpeppertotaste.Servehot.
NutritionalInformation(perserving)
Calories:251.9
TotalFat:3.4g
Sodium:109.2mg
TotalCarbs:44.1g
DietaryFiber:6.4g
Protein:11.2g
CrockpotFrenchOnionSoup
Servings:8-10
Ingredients:
·4mediumsweetonions,thinlysliced
·3garliccloves,minced
·4tablespoonsofbutter,unsalted
·2tablespoonsbrownsugar
·2tablespoonsbalsamicvinegar
·3tablespoonsall-purposeflour
·8ouncesofbeer
·64ouncesoflow-sodiumbeefstock
·2tablespoonsfreshthyme
·1/2teaspoonblackpepper
·Frenchbread
·8-10piecesGruyerecheese,sliced
Directions:
1.Heatamediumsizeskilletovermediumheat.Addonions,garlic,andbutter,and
sautéuntilonionssoften,about3-4minutes.Addbrownsugarandvinegarandmix
untilcombined.Addtoslowcooker.
2.Addinflour,beer,beefstock,thyme,andpepper.Stir,cover,andcookonlow
settingfor6-8hours.
3.Beforeserving,cutFrenchbreadintoslicesaboutaninch-thick.Filloven-safesoup
bowlswithsoup,topwithsliceofbreadandasliceofcheese.Setunderthebroiler
for2-3minutes,oruntilcheeseisbubblyandgoldenbrown.Serveatonce.
Nutritionalinformation(perserving)
Calories:140
TotalFat:4.5g
Sodium:505mg
TotalCarbs:19g
DietaryFiber:2g
Protein:5g
SlowCookerChickenNoodleSoup
Nothingismoresoothingthanhome-cookedchickennoodlesoup.
Servings:8
Ingredients:
·2poundschicken,skinlessandboneless,cutinto2”pieces
·6cupslow-sodiumchickenbroth
·1/2teaspooncrushedredpepperflakes
·1cupcelery,diced
·4carrots,sliced
·1smallonion,diced
·3clovesgarlic,minced
·1/4cupfresh,chopped,Italianparsley
·1/2teaspoonblackpepper
·Pinchseasalt
·8ounceswholewheatnoodles
Directions:
1.Addallingredients,exceptthenoodles,yotheslowcookerandcookfor6-8hours
onlow,oruntilcarrotsaretender.
2.Thelasthourofcookingtime,addinthenoodlesandcontinuecookingone
additionalhouroruntilpastaistodesireddoneness.
Nutritionalinformation(perserving)
Calories:149
TotalFat:2g
Sodium:150mg
TotalCarbs:14g
DietaryFiber:2g
Protein:11g
HeartyMinestroneSoup
Thissoupprovidesanicevegetariandinner.Servewithsomecrustywhole-grainbread.
Servings:8
Ingredients:
·4cupstomatojuice,low-sodium
·4cupsvegetablebroth,low-sodium
·1mediumonion,chopped
·4clovesgarlic,diced
·3stalkscelery,diced
·3largecarrots,sliced
·2mediumzucchini,chopped
·1redpepper,diced
·1(15ounce)canwhitebeans,rinsedanddrained
·1cupdriedStellinepasta(cansubstituteorzo,farfalline,orothersmallpasta)
·2teaspoonsdriedbasil
·2teaspoonsdriedoregano
·Freshlygroundblackpepper,totaste
Directions:
1.Placeallingredientsintoslowcooker.Cover,andcookonlowfor8-9hoursor
highfor4-5hours,untilvegetablesaretender.
Nutritionalinformation(perserving)
Calories:204
TotalFat:1g
Sodium:180mg
TotalCarbs:40g
Protein:9g
NewEnglandClamChowder
Thisheartychowderisrichwithpotatoesandclams.
Servings:10
Ingredients:
·2cupsskimmilk
·2cups1%milk
·2tablespoonsbutter,unsalted
·3mediumpotatoes,peeledanddiced
·1mediumyellowonion,chopped
·2celerystalks,chopped
·1bagoffrozensweetcorn
·16ouncesoffreshclamsinjuice
Directions:
1Placeallingredientsintoslowcooker.
2Coverandcook2-3hoursonhighsettingor4-6hoursonlowsetting.Onions
shouldbesoftandpotatoshouldbetender.
NutritionalInformation(perserving)
Calories:225.8
TotalFat:3.8g
Sodium:112.7mg
TotalCarbs:34.1g
DietaryFiber:2.4g
Protein:5g
Crock-PotLobsterBisque
Servings:6-8
Ingredients:
·1teaspoonoliveoil
·2shallots,minced
·1clovegarlic,minced
·2(14.5ounce)cansdicedtomatoes,nosaltadded
·1(32ounce)cartonlow-sodiumchickenbroth(orhomemade)
·1tablespoonOldBayseasoning
·1teaspoondrieddill
·1/4cupfreshparsley,chopped
·1teaspoonfreshlygroundblackpepper
·1/2teaspoonpaprika
·3lobstertails
·1pintheavycream
Directions:
1.Heatoliveoilinskilletovermediumheat.Addshallotsandgarlicandsautéfor2-3
minutes.Addshallotandgarlicmixturetoslowcooker.
2.Addtomatoes,chickenbroth,OldBayseasoning,dill,parsley,pepper,andpaprika
toslowcooker.
3.Usingasharpknifecutoffthefanpartoftheendofthelobstersandaddthoseto
slowcooker,reservingthelobstertailsforlater.
4.Stir,cover,andcookonlowsettingfor6hoursorhighsettingfor3hours.
5.Removethelobstertailendsfromcookeranddiscard.
6.Usinganimmersionblenderpureethesoupmixturetoyourdesiredchunkiness.
Canalsousearegularblender,workinginbatches.
7.Addlobstertailstothesoup,cover,andcookaboutanhouronloworuntilthe
shellsturnredandthelobstermeatiscooked.
8.Removelobstertailsfromthesoupandletcoolslightly.Cuteachlobstertailinhalf
long-waysandremovethelobsterfleshfromtheshells.Discardshellsandroughly
choplobstermeatandaddbackintothesoup.
9.Addthecreamandstir.
Nutritionalinformation(perserving)
Calories:380
TotalFat:27g
Sodium:330mg
TotalCarbs:15g
DietaryFiber:1g
Protein:22g
MeatballSoup
Thisheartysoupisperfectonacoldwinterday.
Servings:6
Ingredients:
Forthemeatballs:
·1poundgroundbeef,lean(90/10)
·½poundgroundpork
·1/4cupbreadcrumbs
·3garliccloves,minced
·1smallyellowonion,finelychopped
·1egg,beaten
·1tablespoonItalianseasoning
·1teaspoonblackpepper
·2tablespoonsoliveoil
Forthesoup:
·4slicesbacon,cutintopieces
·3clovesgarlic,minced
·1mediumzucchini,chopped
·1mediumyellowsquash,chopped
·2carrots,slicedthin
·1smallonion,dicedfine
·1teaspoonoregano
·1teaspoonmarjoram
·1teaspoongarlicpowder
·4cupschickenbroth,lowsodium
·1can(14.5ounces)dicedtomatoes,nosaltadded
Directions:
1.Inalargebowl,mixtogetherallingredientsformeatballsexceptforoliveoil.
Formintoballsabout1½to2inchesindiameter.
2.Heatoliveoilinlargeskilletovermediumheat.Addmeatballsandcookuntilall
sidesarebrowned.Removemeatballsandsetaside.Addbacontopanandsautéfor
4-5minutes.Addgarlicandsautéforanother2minutes.
3.Placebaconandgarlic(alongwithdrippings)intoslowcooker.Placemeatballson
top.
4.Addinallremainingingredients.Stirgentlytomix.
5.Coverandcookonlowsettingfor8hoursoronhighsettingfor5hours.
NutritionalInformation(perserving)
Calories:295
TotalFat:17g
Sodium:195mg
TotalCarbs:11g
Protein:21g
ChickenTortillaSoup
Thisisahealthier,low-sodiumversionofapopularsoup.
Servings:8
Ingredients:
·1poundchicken,bonelessandskinless,cutintobite-sizepieces
·1(15ounce)canwholetomatoes,mashed
·1(10ounce)canenchiladasauce
·1mediumonion,chopped
·2chilipeppers,chopped
·3clovesgarlic,minced
·2cupswater
·2cupslow-sodiumchickenbroth
·1(10ounce)packagefrozencorn
·2teaspoonscumin
·2teaspoonschilipowder
·1/2teaspoonsalt
·1/2teaspoonfreshlygroundblackpepper
·1bayleaf
·1tablespoonfreshcilantro,chopped
·8corntortillas
Directions:
1Placechicken,tomatoes,enchiladasauce,onion,pepper,andgarlicintoslow
cooker.Addinwater,chickenbrothandcorn.Seasonwithcumin,chilipowder,salt,
pepper,bayleaf,andcilantro.
2Coverandcookonlowfor7-8hoursorhighfor3-4hours.
3Cuttortillasintostrips.Placeonbakingsheetandcookinpreheated400degreeF
ovenforabout10minutesuntilcrisp.
4Servesoupwithtortillastripssprinkledontop.
Note:Mayalsobetoppedwithfreshavocadoslices,shreddedcheese,orfreshcilantro.
Nutritionalinformation(perserving)
Calories:210
TotalFat:6.8g
Sodium:398mg
TotalCarbs:24g
DietaryFiber:3.9g
Protein:15g
CornandShrimpChowder
MostrecipesforcornandshrimpchowderhavetoomuchsodiumfortheDASHdiet.Here
wehavereducedthesodiumwithoutreducingtheflavor.
Servings:6
Ingredients:
·3cupschickenbroth,low-sodium
·2cupswater
·2(16ounce)bagsfrozencorn
·1mediumyellowonion,chopped
·2largecarrots,chopped
·1redbellpepper,chopped
·3mediumpotatoes,diced
·2bayleaves
·2teaspoonsOldBayseasoning
·1teaspooncayennepepper
·1poundmediumshrimp,peeledanddeveined
·1/2cupwholemilk
·1/3cupfreshparsley
·Freshlygroundblackpepper,totaste
Directions:
1.Addchickenbroth,water,corn,onion,carrots,pepper,potatoes,bayleaves,Old
Bay,andcayennepeppertoslowcooker.Coverandcookonlowfor5-6hours,until
vegetablesaretender.
2.Usinganimmersionblender,pureesoupuntildesiredconsistencyisreached.
Alternatively,workinginbatches,blendsoupintraditionalblenderuntildesired
consistencyisreachedandreturntoslowcooker.
3.Addshrimpandmilk,stir,cover,andcookforanother15minutesuntilshrimpare
pink.
4.Removebayleaves,sprinklewithparsley,andseasonwithblackpepperbefore
serving.
Nutritionalinformation(perserving)
Calories:550
TotalFat:6g
Sodium:391mg
TotalCarbs:97g
DietaryFiber:6g
Protein:31g
SplitPeaSoup
Thisclassicsoupworkswellintheslowcooker.
Servings:6
Ingredients:
·7cupschickenbroth,low-sodium
·1baggreenoryellowsplitpeas,rinsedanddrained
·1mediumonion,diced
·4carrots,diced
·1celerystalk,diced
·1/2redbellpepper,diced
·3clovesgarlic,minced
·1teaspoondriedthyme
·1bayleaf
·1hamhock
·Freshlygroundblackpepper,totaste
Directions:
1Addallingredientstoslowcooker.Stir,cover,andcookonhighfor6-7hoursor
untilsplitpeasarecreamy.
2Removehamhocks.Removeanddiscardskinandbones.Dicemeatandreturnto
slowcooker.Removebayleafbeforeserving.
NutritionalInformation(perserving)
Calories:370
Sodium:180mg
Protein:28g
Carbs:62g
DietaryFiber:25g
Fat:3.5g
PoultryDishes
MexicanChickenStew
Thisspicystewisveryeasytoprepare.
Servings:12
Ingredients:
·4chickenbreasts,bonelessandskinless
·1(15.5ounce)canwholekernelcorn,no-saltadded
·1(15.5ounce)cankidneybeans,no-sodiumadded
·1(15.5ounce)canblackbeans,no-sodiumadded
·1(15.5ounce)candicedtomatoes,no-saltadded
·1mediumyellowonion,diced
·1greenbellpepper,diced
·1(15.5ounce)cantomatosauce,no-saltadded
·2tablespoonschilipowder
·2teaspoonsonionpowder
·2teaspoonsgroundcumin
·1teaspoongarlicpowder
·1teaspoonpaprika
·1teaspoongroundoregano
Directions:
1Placechickenbreastsinslowcooker.Addremainingingredients,andstirgently,
leavingchickenonbottom.
2Coverandcookonhighfor3-4hoursorlowfor5-6hours.Removechickenbreasts
andshredorchopthemandaddbacktostew.Mixwellbeforeserving.
NutritionalInformation(perserving)
Calories:208.5
TotalFat:1.6g
Sodium:162.3mg
Carbs:23.3g
DietaryFiber:5.9g
Protein:25.6g
CrockpotChickenFajitas
Servings:4
Ingredients:
·1poundchickenbreast,bonelessandskinless
·1mediumonion,slicedintostrips
·1mediumredbellpepper,slicedintostrips
·1mediumgreenbellpepper,slicedintostrips
·3garliccloves,minced
·1tablespoontacoseasoning
·1cupsalsa
Directions:
1Placechickenbreastincrockpot.Cutonion,peppers,andgarlicandplaceontopof
chicken.Topwithsalsa.Coverandcookfor7-8hoursonlowsettingor5-6hours
onhigh.
2Shredchickenandservewithtortillas.
NutritionalInfo(perserving)
Calories:176.0
TotalFat:1.6g
Sodium:156.2mg
TotalCarbs:11.3g
DietaryFiber:1.6g
Protein:27.2g
BlackBeanChicken
Thisisaverysimplerecipebutitisverytasty.
Servings:6
Ingredients:
·1poundboneless,skinlesschickenbreasts
·215-ouncecansblackbeans,low-sodium,rinsedanddrained
·2cupssalsa(ifbuyingjarred,makesureitislowsodium)
·1/2cupbrownrice(uncooked)
Directions:
·Placechickenbreastsinslowcooker.
·Pourbeans,rice,andsalsaoverchicken.Stirtocombine.
·Coverandcookonlowfor8-10hours.Servehot.
NutritionalInformation(perserving)
Calories:307.3
TotalFat:2.9g
Sodium:146.4mg
TotalCarbs:40.0g
DietaryFiber:13.0g
Protein:30g
TurkeyChili
Servings:8
Ingredients:
·1tablespoonoliveoil
·1poundgroundturkey
·2(10.75ounce)canstomatosoup,low-sodium
·2(15ounce)cansredkidneybeans,low-sodium,rinsedanddrained
·1(15ounce)canblackbeans,drained
·1/2mediumonion,chopped
·2tablespoonschilipowder
·1teaspoonredpepperflakes
·1/2tablespoongarlicpowder
·1/2tablespoongroundcumin
·Freshlygroundblackpepper,totaste
·½teaspoongroundallspice
Directions:
1Heattheoilinaskilletovermediumheat.Addgroundturkeytoskillet,andcook
untilbrowned,drain.
2Sprayslowcookerwithcookingspray,andaddturkey,tomatosoup,kidneybeans,
blackbeans,andonion.Seasonwithchilipowder,redpepperflakes,garlicpowder,
cumin,blackpepper,allspice,andsalt.
3Coverandcook7-8hoursonlowsettingor4-5hoursonhighsetting.
Nutritionalinformation(perserving)
Calories:520
TotalFat:8g
Sodium:390mg
TotalCarbs:14g
DietaryFiber:21g
Protein:38g
MediterraneanRoastTurkeyBreast
ThisMediterranean-inspireddishisflavorfulandaromatic.
Servings:8
·1bonelessturkeybreast(about31/2-4pounds)
·1cupchickenbroth,low-sodium
·2tablespoonslemonjuice
·2mediumyellowonions,chopped
·1/2cupkalamataolives,pitted
·1teaspoongarlicpowder
·1teaspoonbasil
·1teaspoonoregano
·1/2teaspooncinnamon
·1/2teaspoonrosemary
·1/2teaspoonfreshlygroundblackpepper
·1(12ounce)jarartichokehearts
·1/2cupsun-driedtomatoes,oil-packed,sliced
Directions:
1Placeturkeybreastinslowcooker.Addchickenbroth,lemonjuice,onions,olives,
andspices.Stir,cover,andcookonlowfor6hours.
2Addinartichokeheartsandsun-driedtomatoes.Stir,recover,andcookan
additional30minutestoanhour.
3Serveoverbrownrice.
Nutritionalinformation(perserving)
Calories:356
TotalFat:4.8g
Sodium:365mg
TotalCarbs:9g
DietaryFiber:1.6g
Protein:60g
Honey-GlazedChickenWings
Thesewingsarespicyandsweet.
Servings:8
Ingredients:
·1/2cupricewinevinegar
·5tablespoonshoney
·3tablespoonssoysauce,low-sodium
·1/4cupsesameoil
·2tablespoonslemonjuice
·3tablespoonsAsianchilipaste
·5clovesgarlic,minced
·1tablespoonfreshlygratedginger(or1/2teaspoondriedginger)
·Freshlygroundblackpepper,totaste
·2poundschickenwings
·2tablespoonstoastedsesameseeds
Directions:
1.Inabowl,whisktogetherallingredientsexceptforchickenwingsandsesame
seeds.
2.Placechickenwingsinslowcooker.Poursauceoverwingsandstirtocoatchicken.
3.Coverandcookonlowfor4-5hoursorhighfor2-3hours,untilchickeniscooked
through.
4.Servesprinkledwithtoastedsesameseeds.
Nutritionalinformation(perserving)
Calories:321
TotalFat:19g
Sodium:428mg
TotalCarbs:14g
Protein:22g
Jambalaya
ThisisaspicyCajundishthatwe’vereformulatedtocutthesodiumwaydownwithout
compromisingtheflavor.
Servings:6
Ingredients:
·1poundchickenbreast,skinlessandboneless,cutinto1-2inchchunks
·1/2poundandouillesausage,crumbled
·2(15ounce)canschoppedtomatoes,nosaltadded
·1largegreenbellpepper,chopped
·1mediumyellowonion,chopped
·1cupchickenbroth,low-sodium
·1/2cupwhitewine
·2teaspoonsoregano
·1tablespoonfreshparsley
·2teaspoonsCajunseasoning
·1teaspooncayennepepper
·1/2poundmediumshrimp,peeled
·2cupscookedbrownrice
Directions:
1Placeallingredientsthroughcayennepepperinslowcooker.Stir,coverandcook
onlowfor6-8hoursoronhighfor3-4hours.
2Addinshrimpandrice.Coverandcookforanadditional30minutes.
Nutritionalinformation(perserving)
Calories:430
TotalFat:18g
Sodium:188mg
TotalCarbs:23g
DietaryFiber:2g
Protein:40g
Slow-CookerTurkeyStroganoff
Servings:6
Ingredients:
·4cupsmushrooms,sliced(canuseamixoftypes)
·3mediumcarrots,sliced
·1smallonion,diced
·One3-4poundsplitturkeybreast,skinremoved(cansubstitutewithchicken
breast)
·1/3cupall-purposeflour
·1cupnonfatGreek-styleplainyogurt
·1tablespoonlemonjuice
·1/4cupdrysherry(notcookingsherry)
·1cupfrozenpeas,thawed
·Freshlygroundblackpepper,totaste
·12ounceswhole-wheateggnoodles,cooked
·1/4cupflat-leafparsley,chopped
Directions:
1.Placemushrooms,carrots,onion,andturkeyintoslowcooker.Coverandcookon
lowfor8hoursoronhighfor4hours.
2.Removeturkeyfromslowcookerandcutmeatfrombone.Cutintobitesizepieces
andputbackinslowcooker.
3.Inabowl,whisktogetherflour,yogurt,lemonjuice,andsherry.Addtoslowcooker
alongwithpeasandpepper.Stir,cover,andcookonhighforanother20minutes.
4.Serveovereggnoodlesandtopwithchoppedparsley.
NutritionalInformation(perserving)
Calories:440
Sodium:480mg
Protein:46g
Carbs:43g
Fat:6g
ProvencalChickenandWhiteBeans
Anotherveryeasyrecipethattasteslikeyouspentalotoftimeinthekitchen.
Servings:6
Ingredients:
·11/2poundschickenbreast,bonelessandskinless
·1redbellpepper,diced
·1(16ounce)cancannellinibeans,lowsodium,rinsedanddrained
·1(14.5ounce)candicedtomatoes,nosaltadded
·1/4teaspoonsalt
·1/2teaspoonfreshlygroundblackpepper
·2teaspoonsbasil
·2teaspoonsoregano
·1teaspoonthyme
Directions:
1.Placeallingredientsinslowcooker.Stir,cover,andcookonlowfor7-8hours.
NutritionalInformation(perserving)
Calories:225
Sodium:489mg
Protein:29g
Carbs:20g
Fat:3g
WhiteChickenChili
Servings:6
Ingredients:
·2(15ounce)canswhitebeans(GreatNorthernorcannellini),no-saltadded
·1poundchicken,bonelessandskinless,cutintochunks
·1(15ounce)candicedtomatoes,nosaltadded
·1(4.5ounce)cangreenchilies,drainedandchopped
·1mediumyellowonion,chopped
·3clovesgarlic,minced
·1tablespoonchilipowder
·1teaspooncumin
·1teaspoonoregano
·1teaspooncayennepepper
Directions:
1.Addallingredientstoslowcooker.Stirtocombine,coverandcookonlowfor8
hoursorhighfor4hours.
NutritionalInformation(perserving)
Calories:285
Sodium:260mg
Protein:25g
Carbs:34g
DietaryFiber:8g
Fat:5.7g
MeatDishes
(Beef,Pork,Lamb,Veal)
BarbecuedPork
Servings:6-8
Ingredients:
·½poundporkcutlets,boneless
·1cupcelery,chopped
·1mediumonion,chopped
·2clovesgarlic,minced
·1teaspoonoliveoil
·16-ouncecantomatopaste,nosaltadded
·18-ouncecantomatosauce,nosaltadded
·2tablespoonswhitevinegar
·1teaspoonWorcestershiresauce
·2teaspoonschoppedparsley
·1/4teaspoonpepper
·1/2teaspoongarlicpowder
·1tablespoonpackedbrownsugar
·1teaspoonchilipowder
Directions:
1.Cutporkcutletsinto1-2inchcubes.
2.Heatoliveoilinlargeskilletovermediumheat.Addporkcubesandbrownonall
sides,about4-5minutes.Placeinslowcooker.Addcelery,onion,andgarlicto
skilletandsautéuntiltheybegintosoften,2-3minutes.Addtoslowcookerwith
pork.
3.Inabowl,combinesauceingredients(tomatopastethroughchilipowder),andthen
pourintoslowcookeroverporkandvegetables.Stirtocombine.
4.Coverandcookonlowfor7-8hoursorhighfor5-6hours.
NutritionalInformation(perserving)
Calories:335.0
TotalFat:13.5g
Sodium:115.0mg
TotalCarbs:9.9g
DietaryFiber:1.4g
Protein:42.7g
SlowCookerChili
Servings:11(1cupservings)
Ingredients:
·1cupdrypintobeans
·1cupdrydarkredkidneybeans
·1cuplightredkidneybeans
·1cupwater
·½poundgroundturkey
·½poundleangroundbeef
·3mediumyellowonions,chopped
·1largegreenbellpepper,chopped
·1largeredbellpepper,chopped
·3clovesgarlic,minced
·6largetomatoes,chopped
·1teaspooncayennepepper
·1tablespooncumin
·1/2tablespoonmarjoram
·1teaspoonfreshlygroundblackpepper
·1tablespoonchilipowder
·1tablespoonoregano
Directions:
1.Placebeansinlargebowl,coverwithwater,andsoakovernight.Rinseanddrain
well.
2.Heatalargeskilletovermediumheat.Addgroundbeefandgroundturkeyand
cookuntilbrowned.Addbrownedmeattoslowcooker.Insamepan,sautéonions,
pepper,andgarlicuntiljustsoftened,about3-4minutes.Addtoslowcooker.
3.Addsoakedanddrainedbeans,choppedtomatoes,andspicestoslowcooker.Stir
well.
4.Coverandcookfor7-8hoursonlow.
NutritionalInformation(perserving)
Calories:181.8
TotalFat:3.5g
Sodium:63.0mg
TotalCarbs:33.0g
DietaryFiber:15.0g
Protein:18.4g
SpaghettiSaucewithMeatandVegetables
Jarredsaucetypicallyhasalargeamountofsodium.Makeyourownandsneakinsome
extraveggiestoo.
Servings:6-8
Ingredients:
·½poundgroundturkey
·½poundgroundbeef,lean
·1largeyellowonion,dicedfine
·3clovesgarlic,minced
·1greenpepper,dicedfine
·1mediumzucchini,diced
·1mediumyellow/crooknecksquash,diced
·1poundslicedmushrooms
·16-ouncecantomatopaste,nosaltadded
·6largetomatoes,diced
·1cupredwine
·1tablespoongarlicpowder
·1tablespoonoregano
·1/2tablespoondriedbasil
·1tablespoonItalianseasoning
·Freshlygroundblackpepper,totaste
Directions:
1.Heatlargenonstickskilletovermediumheat.Addgroundturkeyandbeefand
cookuntilbrowned.Addbrownedmeattoslowcooker.
2.Inthesameskilletusedtocookthegroundmeatheatonion,bellpepper,zucchini,
squash,mushrooms,andgarlicuntiljustsoftened,about3-4minutes.Addtoslow
cookeralongwiththemeat.
3.Addtomatopaste,choppedtomatoes,wine,andspices,stirwell.
4.Coverandcookonlow6-7hours.
NutritionalInformation(perserving)
Calories:291.1
TotalFat:6.4g
Sodium:91.3mg
TotalCarbs:28.0g
DietaryFiber:7.2g
Protein:21.4g
SlowCookerBologneseSauce
Thissaucehasadistinct,rich,meatyflavor.
Servings:8
Ingredients:
·4slicesbacon,cutintosmallpieces
·1tablespoonoliveoil
·1mediumyellowonion,diced
·1carrot,choppedfine
·2celerystalks,choppedfine
·1poundgroundbeef,lean
·½cuptomatopaste,nosaltadded
·½cupmilk,reducedfat
·1½cupsbeefstock,lowsodium
·½cupredwine
·1teaspoondriedbasil
·1teaspoondriedoregano
·Freshlygroundblackpepper,totaste
Directions:
1.Sautébaconinlargefryingpanfor5minutesovermediumheat.Addoliveoil,
onion,carrots,andceleryandcookforanother5-6minutes.Addgroundbeeftopan
andcookuntilbrowned,stirringoccasionally,about4-5minutes.
2.Addtomatopaste,milk,beefstock,andredwinetoslowcooker.Stirwellto
dissolvetomatopaste.Addmeatmixturetoslowcooker.Seasonwithsaltand
pepper.
3.Coverandcookonlowfor6hours.
NutritionalInformation(perserving)
Calories:175
TotalFat:9g
Sodium:157mg
TotalCarbs:7g
Protein:15g
MexicanBeefStew
Thisheartystewisaflavorfultwistontraditionalbeefstew.
Servings:6
Ingredients:
·1poundbeefstewmeat,cutinto1-inchcubes
·2tablespoonsall-purposeflour
·1tablespoonoliveoil
·1(15ounce)canblackbeans,nosalt-added,rinsedanddrained
·2mediumcarrots,sliced
·1mediumonion,chopped
·2clovesgarlic,minced
·1(14.5ounce)candicedtomatoes,nosaltadded
·1(14.5ounce)canlow-sodiumbeefbroth
·2teaspoonschilipowder
·1teaspoongroundcumin
·1/2teaspoonfreshlygroundblackpepper
·1/2teaspooncrushedredpepper
·1cupfrozencornkernels
·1avocado,peeled,pitted,andcubed(optional)
Directions:
1.Placebeefcubesinabowl,sprinklewithflour.Stirtocoatbeefwithflour.
2.Heatoliveoilinaskilletovermedium-highheat.Addbeefcubesandbrownbeef
onallsides,about5minutes.
3.Addbeef,beans,carrots,onion,garlic,dicedtomatoes,beefbroth,andspicesto
slowcooker.Stirtocombine.
4.Coverandcookonlowfor7hoursoruntilbeefistender.
5.Addcornkernelsandstirgently.Recoverandcookforanother15minutes.
6.Servetoppedwithavocadocubes.
Nutritionalinformation(perserving)
Calories:272
TotalFat:9g
Sodium:456mg
TotalCarbs:27g
DietaryFiber:7.8g
Protein:22g
MoroccanBeefTagine
Cookingthisdishintheslowcookerallowstheflavorstodeepenanddevelop.
Servings:4to6
Ingredients:
Spicerub
·1tablespooncumin
·1tablespooncinnamon
·1tablespoonginger
·1tablespoonpaprika
·1teaspoonnutmeg
·1teaspoonturmeric
·1/2teaspoonseasalt
·1teaspoonfreshlygroundblackpepper
Forthestew
·1½poundsstewbeef
·2tablespoonoliveoil
·1mediumonion,chopped
·1bunchfreshcoriander
·1(14ounce)canchoppedtomatoes
·3cupsvegetableorbeefstock,low-sodium
·1smallzucchini,chopped
·1largecarrot,slicedthin
·1redbellpepper,slicedthin
·3-4prunes,chopped
·Freshlygroundblackpepper,totaste
Directions:
1.Inasmallbowlmixtogetheralloftheingredientsforthespicerub.
2.Placebeefinlargeziplockbag.Addspicemixtureandshaketothoroughlycoat
meat.Putinrefrigeratorforacoupleofhoursorovernight.
3.Heatoliveoilinlargeskilletovermediumheat.Addbeefandbrownonallsides,
about5minutes.
4.Addmeattoslowcooker.Addallremainingingredients.Stirtocombine.
5.Coverandcookonhighsettingfor5-6hoursorlowsettingfor7-8hours.
Nutritionalinformation(perserving)
Calories:338
TotalFat:17g
Sodium:329mg
TotalCarbs:18g
Protein:26g
LambTaginewithPears
Taginesareslow-cookedmeats,vegetables,andfruitsthateasilyadaptedtoaslow
cooker.
Servings:5
Ingredients:
·1tablespoonoliveoil
·2mediumonions,sliced
·2poundslambmeat,cutinto1to2inchcubes
·2teaspoonscumin
·2teaspoonscoriander
·1teaspoonginger
·1teaspooncinnamon
·1teaspoonfreshlygroundblackpepper,totaste
·11/2cupschickenbroth,low-sodium
·1bayleaf
·1tablespoonlemonjuice
·4pears,peeled,cored,andcutinto1inchcubes
·1/2cupgoldenraisins
·1/2cupsliveredalmonds,blanched
Directions:
1.Heatoliveoilinlargeskilletovermediumheat,addonionsandsautéfor2-3
minutes.Addinlambmeatandcontinuetocook,stirring,untillambisbrownedon
allsides.Addlambandonionstoslowcooker.
2.Seasonwithcumin,coriander,ginger,cinnamon,andblackpepper.Pourinchicken
broth,andaddinbayleafandlemonjuice.Coverandcookonlowfor6-7hoursor
highfor4-5hoursoruntilmeatistender.
3.Addinpears,raisins,andalmonds,recoverandcookonlowforanother15minutes
oruntilpearsaresoft.
4.Serveovercouscous.
Nutritionalinformation(perserving)
Calories:394
TotalFat:14.5g
Sodium:246mg
TotalCarbs:42g
DietaryFiber:7.5g
Protein:26.5g
Slow-CookerBeefStewProvencal
Servings:10
Ingredients:
Bouquetgarni
·Cheesecloth
·1bayleaf
·1stalkcelery,chopped
·3sprigsfreshparsley
·3sprigsfreshthyme
Stew
·2tablespoonsextra-virginoliveoil,divided
·3poundsbeefchuck(orotherstewmeat),cutinto1-inchpieces
·3teaspoonskoshersalt,divided
·1/2teaspoonfreshlygroundpepper,divided
·3mediumyellowonions,chopped
·4clovesgarlic,minced
·3-4largecarrots,slicedinto1-inchrounds
·3tablespoonstomatopaste,nosaltadded
·1poundmushrooms,sliced
·1quartbeefstock,low-sodium
·1/4cupredwine
Directions:
1.Toassemblebouquetgarni,cutasquareofcheesecloth.Placebayleaf,celery,
parsley,andthymeincenter.Tiewithkitchentwine.
2.Topreparestewheat1tablespoonoliveoilinlargeheavy-dutypan.Addbeefcubes
andcookuntilbrownedonallsides.Transfertoslowcooker,seasonwith1teaspoon
saltandblackpepper.
3.Addanothertablespoonofoiltopanandaddonions,garlic,andcarrots.Cook,
stirringoccasionallyuntiltheybegintosoften,about4-5minutes.Seasonwith
remainingsaltandpepper.Addtoslowcookerwithbeef.
4.Addtomatopaste,mushrooms,beefstock,redwine,andbouquetgarnitoslow
cooker.Stirtocombine.
5.Coverandcookonlowsettingfor8-9hoursorhighsettingfor5-6hours.
NutritionalInformation(perserving)
Calories:351
Sodium:380mg
Protein:26g
Carbs:14g
DietaryFiber:5g
Fat:15g
Slow-CookedBeefRoast
Servings:8
Ingredients:
·1tablespoonoliveoil
·1chuckbeefroast(3pounds)
·1/2teaspoonsalt
·1teaspoonblackpepper
·2cupslow-sodiumbeefbroth
·6largecarrots,sliced
·3mediumonions,diced
·2cupsmushrooms,sliced
·3clovesgarlic,minced
·3stalkscelery,diced
·2tablespoonstomatopaste
·1tablespoonWorcestershiresauce
·2sprigsfreshthyme
·tablespoonsall-purposeflour
Directions:
1.Heatoilinalargeskilletovermedium-highheat.Sprinkleroastwithsaltand
pepper.Placeroastinpanandbrownonallsides,about5minutes.Putroastinslow
cooker.
2.Addremainingingredientsexceptforflour.Stir,cover,andcookonlowfor7-8
hoursorhighfor3-4hours,untilroastiscookedthrough.
3.Removea1/4cupofbrothfromslowcookerandplaceinsmallbowl.Addflow
andmixuntilflourisdissolved.Addbackintoslowcookerandstir.Removeand
discardthymesprigs.
4.Sliceroastandtopwithvegetablesandsauce.
NutritionalInformation(perserving)
Calories:284
Sodium:424mg
Protein:31g
Carbs:17g
DietaryFiber:1.5g
Fat:9g
BeefStewwithButternutSquash
Thisaromaticstewwithjustahintofsweetnessisperfectforacrispautumnday.
Servings:4
Ingredients:
·3tablespoonsoliveoil
·1mediumyellowonion,diced
·3clovesgarlic,minced
·2poundsstewbeef,cutintocubes
·1can(16ounces)dicedtomatoes,nosaltadded
·1largebutternutsquash,trimmedandcutintobite-sizecubes
·4cupsbeefbroth,low-sodium
·1tablespoonrosemary
·1tablespoonthyme
·Freshlygroundblackpepper,totaste
Directions:
1.Heatoliveoilinlargepotovermediumheat.Addonionsandgarlicandsautéfor
2-3minutes.Addthebeefcubesandcookuntilthebeefisbrowned,about5
minutes.
2.Transfertoslowcooker.Addthedicedtomatoes,butternutsquash,beefbroth,
rosemary,andthyme.Setcookertolowsettingandcookfor8hours.Addsaltand
freshlygroundblackpeppertotaste.
NutritionalInformation(perserving)
Calories:580
Sodium:292mg
Protein:51g
Carbs:8g
Fat:36g
IrishStew
Thisisaheartystew.
Servings:6-8
Ingredients:
·2poundslambroast,cutinto1”pieces
·1lbsmallredpotatoes,cutintobitesizepieces
·1mediumonion,sliced
·2largecarrots,sliced
·1largeparsnip,sliced
·3stalkscelery,chopped
·3cupschickenbroth,lowsodium
·2teaspoonfreshthyme,chopped
·1/2teaspoonseasalt
·1teaspoonpepper
Directions:
1.Combineallingredientsinslowcooker.Stirtocombine.
2.Coverandcookonlowfor8hours.
NutritionalInformation(perserving)
Calories:269
Sodium:257mg
Protein:39g
Carbs:20g
Fat:7g
CiderPorkRoast
Thisisaverytenderandflavorfulporkroast.
Servings:8
Ingredients:
·1teaspoongroundginger
·1/4teaspoonsalt
·1/2teaspoonfreshlygroundblackpepper
·3tablespoonsall-purposeflour
·1porkloinroast(3pounds)
·1tablespoonoliveoil
·1mediumyellowonion,chopped
·1apple,peeled,cored,andchopped
·3clovesgarlic,minced
·2stalkscelery,chopped
·4carrots,sliced
·2cupsapplecider
·11/2cupswater
Directions:
1.Combineginger,salt,pepper,andflourinabowl.Sprinkleflourmixtureover
roast,coveringallsides.
2.Inalargeskillet,heatoilovermedium-highheat.Addroastandbrownonallsides,
about5minutes.
3.Placeroastinslowcooker.Addallremainingingredients.Coverandcookonlow
for6-7hoursoronhighfor3-4hours,untilporkiscookedthrough.
NutritionalInformation(perserving)
Calories:235
Sodium:125mg
Protein:21g
Carbs:20g
DietaryFiber:2g
Fat:8g
VegetableDishes
BakedPotatoeswithBroccoliandMushrooms
Youmaynotthinkaboutbakingpotatoesinaslowcookerbutitisaneasywaytomake
themandtheycomeoutmoistanddelicious.Theseveggie-toppedpotatoesmakeamealin
themselves.
Servings:4
Ingredients:
·4mediumbakingpotatoes,washed
·2tablespoonsoliveoil,divided
·1/2poundmushrooms,sliced
·1bunchbroccoli,cutintosmallflorets
·1/3cupbroth(vegetable,chicken,orbeef),hot,low-sodium
·Freshlygroundblackpepper,totaste
·2/3cupplainyogurt,low-fat
Directions:
1.Makesurepotatoesarecompletelydry.Rubpotatoeswith1tablespoonofoliveoil.
Wrapeachpotatoinaluminumfoil.Placeinslowcooker,cover,andcookonlow
settingfor7-8hoursorhighsettingfor4-5hours,untilpotatoesaretender.
2.Heatremainingtablespoonofoliveoilinalargeskilletovermediumheat.Add
mushroomsandbroccoliandsautéuntilbroccoliistenderbutnotsoft,about10
minutes.
3.Unwrapeachpotatofromfoil.Makesliceincenterofpotatoesandscoopout
potatointobowl.Addbroth,pepper,andyogurt.Mixtocombine.Dividemixture
andstuffbackintopotatoskins.Topwithbroccoliandmushrooms.
Nutritionalinformation(perserving)
Calories:330
TotalFat:7g
Sodium:360mg
TotalCarbs:57g
DietaryFiber:8g
Protein:14g
SweetPotatoCoconutCurry
Thisisamildcurrythatmakesadelicioussidetofishorchicken.
Servings:4
Ingredients:
·1tablespoonoliveoil
·1smallyellowonion,diced
·3clovegarlic,minced
·1teaspooncuminpowder
·½teaspoonturmeric
·½teaspooncardamom
·½teaspooncinnamon
·½teaspoongroundginger
·1(14.5ounce)candicedtomatoes,nosaltadded
·4mediumsweetpotatoes,peeledandcutintobit-sizecubes
·1can(14ounces)coconutmilk
·Freshlygroundblackpepper,totaste
·Flatleafparsleyforgarnish
Directions:
1.Addallingredientstoslowcooker.Mixtocombine.
2.Coverandcookonlowsettingfor4-5hoursuntilsweetpotatoesaretender.
3.Servehot,toppedwithfreshparsleyforgarnish.
Nutritionalinformation(perserving)
Calories:174
TotalFat:10g
Sodium:36mg
TotalCarbs:20g
Protein:4g
MediterraneanVegetableStew
Thisisareallyeasystewthatmakesanice,lightvegetarianmeal.Serveoverbrownrice
ororzo.
Servings:10
Ingredients:
·1butternutsquash,peeledandcubed
·1eggplant,cubed
·1largezucchini,cubed
·1mediumyellowonion,chopped
·1tomato,diced
·1carrot,slicedthin
·2clovesgarlic,minced
·1cuptomatosauce,low-sodium(homemadeorstorebought)
·1/2cupvegetablebroth,low-sodium
·1/2teaspoongroundcumin
·1/2teaspoonturmeric
·1/2teaspooncrushedredpepper
·1/4teaspooncinnamon
·1/4teaspoonpaprika
Directions:
1.Combineallingredientsinslowcooker.Stir,cover,andcookonlowfor7-8hours
orhighfor4-5hours,oruntilvegetablesaretender.
Nutritionalinformation(perserving)
Calories:122
TotalFat:.5g
Sodium:157mg
TotalCarbs:30g
DietaryFiber:7.8g
Protein:3.4g
SlowCookerBakedBeans
Thesebeanstakeawhilebuthaveatasteyoujustcan’tgetfromcannedbakedbeans.
Servings:8
Ingredients:
·1pounddrygreatNorthernbeans
·8cupswater
·4ouncessaltpork,diced
·1mediumyellowonion,chopped
·1/2cupmolasses
·1/3cupbrownsugar,packed
·1teaspoondrymustard
·2tablespoonscidervinegar
·1/2teaspoonfreshlygroundblackpepper
Directions:
1.Inalargesaucepan,bringbeansandwatertoaboil.Cookfor2hours.Placepan
withbeansandwater,covered,intorefrigeratorovernight.
2.Thenextday,pourbeansand11/2cupsoftheirliquidintoslowcooker.Addinsalt
pork,molasses,brownsugar,drymustard,andblackpepper.Coverandcookonlow
for12-14hours.
Nutritionalinformation(perserving)
Calories:365
TotalFat:12g
Sodium:215mg
TotalCarbs:54g
DietaryFiber:1.7g
Protein:12g
MoroccanRootVegetableTagine
Subtlyspiced,thisvegetariandishmakesanicemealservedwithcouscous.
Servings:8
Ingredients:
·1poundparsnips,peeledandcubed
·1poundsweetpotatoes,peeledandcubed
·2mediumyellowonions,chopped
·1poundcarrots,chopped
·12driedapricots,chopped
·8prunes,pittedandchopped
·2teaspoonsturmeric
·2teaspoonscumin
·1teaspoongroundginger
·1teaspooncinnamon
·1/2teaspooncayennepepper
·1tablespoondriedparsley
·1tablespooncilantro
·3cupsvegetablebroth,low-sodium
Directions:
1.Placevegetablesinslowcooker.Seasonwithspicesandstirtocoat.Pourin
vegetablebroth.
2.Coverandcookfor5-6hoursonlowor3-4hoursonhigh,oruntilvegetablesare
tender.
3.Servewithcouscous.
Nutritionalinformation(perserving)
Calories:171
TotalFat:.7g
Sodium:188mg
TotalCarbs:38g
DietaryFiber:8.7g
Protein:3.4g
VegetarianVegetableStew
Thisisperfectasasidedishoralightmeal.
Servings:6
Ingredients:
·4largecarrots,sliced
·2mediumturnips,peeledandcubes
·1largeonion,slicedthin
·3garliccloves,minced
·1zucchini,sliced
·2yellowsquash,sliced
·2cupsvegetablebroth,low-sodium
·1/2teaspoonredpepperflakes
·1teaspoonthyme
·Freshlygroundblackpepper,totaste
Directions:
1.Combineallingredientsinslowcooker.
2.Cover,andcookonlowfor5-6hoursoronhighfor3-4hours.
Nutritionalinformation(perserving)
Calories:55
TotalFat:0g
Sodium:112mg
TotalCarbs:13g
Protein:2g
Desserts
SlowCookerBrownRicePudding
Servings:6
Ingredients:
·2/3cupbrownrice,longgrain
·1teaspooncinnamon
·1/4cuphoney
·12/3cupsmilk,low-fat
·1(13.5ouncecan)coconutmilk,low-fat
·1teaspoonvanillaextract
·1/2cupraisins(optional)
Directions:
1.Addallingredientsthroughcoconutmilktoslowcooker.Stirtocombine.Cover
andcookonlowfor3-4hoursuntildesiredconsistencyisreached.
2.Addvanillaandraisins,stir,recoverslowcookerandturnoff.Letsitfor15minutes
beforeserving.
Nutritionalinformation(perserving)
Calories:245
TotalFat:14g
Sodium:50mg
TotalCarbs:29g
DietaryFiber:1g
Protein:4g
BerryCobbler
Servings:8
Ingredients:
·11/4cupsall-purposeflour,divided
·1cupsugarplus2tablespoons,divided
·1teaspoonbakingpowder
·1/2teaspooncinnamon
·1egg,beaten
·1/4cupskimmilk
·2tablespoonsoliveoil
·1/8teaspoonsalt
·2cupsraspberries,freshorfrozen(thawed)
·2cupsblueberries,freshorfrozen(thawed)
·Vanillayogurtfortopping(optional)
Directions:
1.Combine1cupflour,2tablespoonsugar,bakingpowderandcinnamoninalarge
bowl.
2.Inaseparatebowl,mixtogethertheegg,milk,andoil.Foldindryingredientsuntil
justmoistened(batterwillbethick).
3.Spraybottomofslowcookerwithnonstickspray.Spreadbatterevenlyintobottom
ofslowcooker.
4.Inalargebowl,combinethesaltandremainingflourandsugar;addberriesand
tosstocoat.Spreadoverbatter.
5.Coverandcookonhighfor2to2-1/2hoursoruntilatoothpickinsertedinto
cobblercomesoutclean.
6.Servetoppedwithyogurt.
Nutritionalinformation(perserving)
Calories:250
TotalFat:4g
Sodium:140mg
TotalCarbs:51g
DietaryFiber:4g
Protein:3g
SpicedApplesauce
Thisapplesauceiseasyandmakesanice,warm,healthytreatonacoldday.
Servings:8
Ingredients:
·8apples,peeled,cored,andsliced(canuseacombination,GrannySmith,
Gala,GoldenDelicious,etc.)
·1/3cupwater
·1/3cupbrownsugar,packed
·1/2teaspoonpumpkinpiespice
·1/4teaspoonnutmeg
Directions:
1.Combineallingredientsinslowcooker.Stir,coverandcookonlowfor6to8
hours.
Nutritionalinformation(perserving)
Calories:98
TotalFat:.2g
Sodium:3mg
TotalCarbs:26g
DietaryFiber:1.7g
Protein:.4g
AppleCrisp
Reallydeliciousandsupereasyintheslowcooker.
Servings:6
Ingredients:
·1cupall-purposeflour
·1/2cupoats
·1/2cupbrownsugar,packed
·2/3cupwhitesugar,divided
·11/2teaspoonscinnamon,divided
·1/2teaspoonnutmeg
·Pinchofsalt
·4tablespoonsbutter,cutintopieces
·1cupwalnuts,chopped
·1tablespooncornstarch
·1teaspoonginger
·6cupsapples(about6-7largeapples),peeled,cored,andcubed
·2tablespoonslemonjuice
Directions:
1.Inabowl,mixtogetherflour,oats,brownsugar,1/3cupwhitesugar,1teaspoon
cinnamon,nutmeg,andsalt.Addinbutterpiecesandusehandsorforktomix
togetheruntilcrumbsform.Stirinwalnuts.
2.Inaseparatebowl,mixtogether1/3cupsugar,cornstarch,ginger,and1/2teaspoon
cinnamon.
3.Placeapplesinslowcooker.Stirinsugarandcornstarchmixture.Sprinkleon
lemonjuiceandstir.Sprinklebutterandwalnutmixtureevenlyontop.Coverand
cookonlowfor3-4hoursorhighfor2hoursoruntilapplesaretender.
Nutritionalinformation(perserving)
Calories:565
TotalFat:29g
Sodium:118mg
TotalCarbs:84g
DietaryFiber:6g
Protein:6g
FromtheAuthor
IhopeyouenjoyedtheDASHDietSlowCookerRecipes:Easy,Delicious,andHealthy
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familytoenjoy!
PleasecheckoutourothertitlesintheDASHDietseries:
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DASHDietCookbook:QuickandEasyDASHDietRecipes
MoreBestsellingTitlesfromDylannaPress
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BeatPain,SlowAging,andReduceRiskofHeartDiseasewiththeInflammationDiet
Inflammationhasbeencalledthe“silentkiller”andithasbeenlinkedtoawidevarietyof
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[1]
http://www.health.harvard.edu/press_releases/diet-can-lower-blood-pressure-as-much-as-taking-a-medication
[2]
http://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-how-plan-html
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