Beef Stroganoff in the Crock Pot

Beef Stroganoff in the Crock Pot

Ingredients
1) 1 1/2 pounds top round steak
2) 1 medium onion
3) 2 Tablespoons chopped parsley
4) 3/4 teaspoon black pepper
5) 8 oz. sliced mushrooms (I use baby bellas)
6) 3 cloves garlic
7) 1/3 cup whole wheat flour
8) 1 cup low sodium beef broth
9) 1 cup plain greek yogurt

Directions
1) Chop onion
2) Mince garlic
3) Place steak in crock pot
4) Top with onion, parsley, black pepper, mushrooms and garlic
5) In a separate bowl, combine flour and broth and whisk until flour is completely dissolved.  (I sometimes warm the broth a little before doing this)
6) Pour liquid over steak and spices
7) Cover and cook on low for 8 hours
8) Take some of the liquid from the crock pot and temper the yogurt before adding it to the mixture. 
9) Mix in the yogurt - the steak will probably shred as you do this
10) Serve over whole wheat noodles and ENJOY!

Chicken Cacciatore in the Crock Pot

Chicken Cacciatore in the Crock Pot

Ingredients
1)  6-8 skinless chicken thighs - can be boneless or with a bone
2) 1 medium onion
3) 1 red pepper

4) 1 green pepper
5) 1 8 oz package of mushrooms
6) 4 cloves of garlic
7) 1 large can of stewed tomatoes
8) 1 tsp oregano
9) 1 can tomato paste
10) 3 tablespoons of chicken stock

Directions
1) Chop onion
2) Slice peppers into thin strips
3) Slice mushrooms
4) Mince garlic
5) Place everything except chicken into crock pot and stir
6) Place chicken thighs on top of liquid and push down until covered with tomato mixture
7) Cover and cook on low for 8 hours.
8) Enjoy!!

Cream of Potato soup - Crock Pot

Cream of Potato soup - Crock Pot

Ingredients
1) 1 tablespoon olive oil
2) 1 medium onion
3) 1 clove garlic
4) 1 lb of red potatoes or 2 cups
5) 2 cups lowfat milk plus 2 tablespoons
6) 2 cups vegetable broth
7) 1/4 teaspoon paprika
8) 2 tablespoons cornstarch

Directions
1) Dice onions
2) Mince garlic
3) Peel and cube potatoes
3) Saute onions in olive oil for about 5 minutes
4) Add garlic to onions and saute for another minute
5) Add onions, garlic, potatoes, milk, broth and paprika to crock pot
6)  Stir to combine
7) Cover and cook on low for 6-8 hours
8) About 15 minutes before the end of the cooking time, combine 2 tablespoons milk with 2 tablespoons cornstarch and mix until smooth.
9) Add to crock pot and mix
10) Let all of that cook for another 15 minutes or until the liquid is thick
11) Season with salt and pepper and enjoy!!

Green Beans in the Crock Pot

I usually roast all of my vegetables but sometimes you just don't want to turn on the oven.  This recipe is perfect for those days. 

Green Beans in the Crock Pot

Ingredients
1) 2 pounds of fresh green beans
2) 6 strips of bacon
3) 1 medium onion

Directions
1) Clean green beans and snap off ends
2) Cut bacon strips in half
3) Cut onion into small pieces
4) Add bean, bacon and onion into crock pot
5) Add just enough water to cover the green beans
6) Cover and cook on low for 8 hours
7) Enjoy!

 

French toast in the crock pot

French toast in the crock pot

Ingredients
1) 1 loaf of challah bread
2) 6 eggs
3) 2 cups of milk
4)  2 teaspoons cinnamon
5) 1 teaspoon vanilla

Directions
1) Cut challah into cubes and place in a mixing bowl
2) Whisk together eggs, milk, cinnamon and vanilla
3) Pour egg mixture over bread and mix until egg mixture is soaked into bread. 
4) Spray inside of crock pot with non-stick cooking spray or coat with butter
5) Place egg mixture into crock pot
6) Cover and cook an low for 6 hours 

Short Ribs in the Crock Pot

Short ribs are so amazing and literally melt in your mouth.  This recipe does not disappoint. 

Short Ribs in the Crock Pot

Ingredients
1) olive oil (for searing the ribs)
2) 2 pounds bone-in short ribs
3) 1 medium onion
4) 1 carrot
5) 1 piece of celery
6) 1 bay leaf
7) 1 cup red wine (okay, so maybe not so clean ;)
8) 1 cup beef stock
9) 2 tablespoons honey
10) salt and pepper

Directions
1) slice onion
2) cut carrot and celery into bite sized chunks
3) Place onion, carrot, celery and bay leaf into crock pot
4) In a skillet, heat up enough olive oil to cover the bottom This is when this crock pot would com in handy! - Crock pot that you can sear meat in
5) Season the ribs with salt and pepper
6) Brown the ribs on all sides and place on top of vegetables in the crock pot after browned
7) Pour wine, beef stock and honey over meat and vegetables
8) Cover and cook on low 8-10 hours

Hearty Vegetable Soup in the Crock Pot

I just love having soup on hand. I bring it for lunch, have it for dinner with a salad - it's great!!

Hearty Vegetable Soup in the Crock Pot

Ingredients
1)  1 medium onion
2) 2 cloves garlic
3) 1 sweet potato
4) 2 carrots
5) 2 stalks celery
6) 2 cups fresh green beans
7) 1 small yellow or green zucchini
8) 1 tomato
8) 1/2 teaspoon black pepper
9) 1/8 teaspoon allspice
10) 1 teaspoon paprika
11) 1 bay leaf
12) 4 cups vegetable or chicken broth
13) 2 cans Cannellini beans

Directions

1) Chop onions

2) Mince Garlic

3) Cut sweet potato, carrots, celery, green beans, zucchini into bite sized chunks

4) Rinse Cannellini Beans

5) Place everything listed in ingredients in crock pot and stir

6) Cover and cook on low for 8 hours

7) ENJOY!!!

French Dip - Crock Pot

Here is a great way to use some of those caramelized onions you made!!!

French Dip  - Crock Pot

Ingredients

1) 3 lb lean beef round roast

2) 2 cloves garlic

3) 2 cups of beef broth

4) 1 teaspoon Worcestershire sauce

5) 1/4 teaspoon pepper 

6) 1 bay leaf

Directions

1) Place beef in crock pot

2) Mince garlic

3) Combine garlic, beef broth and Worcestershire sauce and pour over beef

4) Add bay leaf

5) Cover and cook on low for 8 hours or until meat flakes apart easily with a fork

6) Take out beef and strain the broth

7) Use beef and caramelized onions (from the other recipe) to make sandwiches and dip in broth.

Caramelized Onions in the Crock Pot

I love caramelized onions but never have the time to make them. Once I found out that you can do it in the crock pot, I was incredibly happy.  I use them with eggs, grilled chicken, salads - almost anything!

Caramelized Onions

Ingredients
1) 6 large onions
2) 3 tablespoons olive oil


Directions
1) Thinly slice onions
2) Place onions in slow cooker
3) Drizzle oil over onions
4) Cover and cook on low for 10 hours

ENJOY!!!!

Pulled Pork in the Crock Pot

Pulled pork can be used so many ways - sandwiches, tacos, on salad...You name it.  Make this and use it however you please.


Pulled Pork in the Crock Pot

Under the pork

Ingredients
1) 3 lbs pork shoulder
2) 1 onion -sliced
3) 2 tablespoons olive oil
4) 1/4 cup red wine vinegar
5) 1/2 cup honey
6) 2 garlic cloves - minced
7) 3 tablespoons paprika (this makes it delicious)

Directions
1) In a bowl, combine, olive oil, vinegar, honey, garlic and paprika
2) Line the bottom of the crock pot with onions
3) Place pork on top of onions.
4) Pour liquid over pork - try to cover all sides of meat
5) Cover and cook on low for 8 hours
6) Shred meat with fork and ENJOY!

Oil, vinegar and honey mixture

I leave the skin on while cooking

The skin easily peels off when done

YUMMY!!!

Chicken Thighs or Legs in the Crock Pot

Chicken Thighs or Legs in the Crock Pot

Ingredients
1) 8 bone in, skin-on chicken thighs or legs or a combination of both
2) 6 carrots - peeled and cut into half inch pieces
3) 1/4 cup Ketchup - I try to use the no sugar added or this...  Honey Ketchup
4) 1/2 cup Braggs or low sodium Soy Sauce
5) 1/2 cup honey
6) 3 cloves of garlic - minced
7) 1 teaspoon dried basil


Directions
1) Mix together, ketchup, soy sauce, honey, garlic and basil
2) Place thighs and carrots in crock pot
3) Pour ketchup mixture over thighs and carrots
4) Cover and cook on low for 8 hours

Spaghetti Squash in the Crock Pot

I love spaghetti squash and while it is easy to make, this recipe makes it even easier.

Spaghetti Squash in the Crock Pot

Ingredients
1) Spaghetti Squash
2) Water

Directions
1) Cut a few slits in the spaghetti squash
2) Place in slow cooker with 1 1/2 cups water
3) Cover and cook on low for 6-8 hours

After the spaghetti squash is cooked, cut in half and spoon out the seeds.  Then, you will be left with wonderful deliciousness.  If I'm looking for a simple side dish, I add some pasta sauce and shredded cheese and voila! 

Enjoy!!

Orange Chicken - slow cooker style

Most Friday nights are movie nights in my house.  We order Chinese food, watch a movie and then eat ice cream - not the healthiest of eating nights.  This recipe can definitely take the place of some of those unhealthy choices.

Orange Chicken - slow cooker style

Ingredients
1) 4 boneless, skinless chicken breast
2) 1 cup orange juice - I try to buy all natural OJ - no sugar added, etc.  Bonus points if you squeeze your own : ) Just strain the pulp out before using it.
3) Zest from 1 orange
4) 1/4 cup coconut aminos, Braggs liquid aminos or lite soy sauce
5) 2 cloves of garlic
6) 1 tablespoon cornstarch or 2 tablespoons flour

Directions
1) Cut chicken into bite sized chunks
2) Mince garlic
3) Place chicken, orange juice, zest, aminos or soy sauce and garlic into crock pot
4) Mix everything together
5) Cover and cook on low for 6 hours
6) Remove chicken and whisk in cornstarch or flour until desired thickness
7) Place chicken back in and cook for another 15 minutes
8) Enjoy

Zucchini and Tomato Side Dish- crock pot

I always seem to have an abundance of zucchini in the summer.  This is my favorite way to use it. 

Something I always make but never actually follow a recipe for is googootz (I have NO idea if that's how you spell it).  It is a zucchini and tomato mixture that is so easy and delicious you will want to have it on hand all the time.  I have used it as a side dish as well as a main dish.

Zucchini and Tomato Side Dish

Ingredients
1) 5 medium sized zucchini either green, yellow or a combination
2) 2 large tomatoes
3) 1 large vidalia onion
4) 1/2 cup shredded parmesan cheese
5) 1 egg


Directions
1) Cut zucchini and tomatoes into chunks
2) Dice onion
3) Place zucchini, tomatoes and onion into crock pot
4) Cover and cook on low for 6 hours
5) Crack egg in a bowl and whisk - slowly add some of the hot liquid from the crock pot into your egg and keep whisking and adding mixture into egg until the mixture is almost hot.  I know this sounds confusing and if you mess it up, it's not a big deal.  The egg will just look a bit like a scrambled egg ; )
6) Add hot egg mixture into crock pot and mix together with zucchini mixture
7) Add parmesan cheese to crock pot and mix
8) Enjoy

Use as a side dish or pour over rice or pasta as a dinner.

Eggplant and Chick Pea Casserole - crock pot

Ever since I started the 21 Day Fix (Feel free to contact me - I LOVE this program) I have been obsessed with Eggplant.  I usually put it in the oven but have recently been using it in my slow cooker.  This stew is awesome.

Eggplant and Chick Pea Casserole

Ingredients

1) 1 medium onion

2) 2 eggplants
3) 4 cloves of garlic
4) 2 teaspoons cumin
5) 2  15 ounce cans of diced tomatoes
6) 2 15 ounce cans of chick peas

Directions

1) Chop onion
2) Cube eggplant (keep skin on)
3) Mince garlic
4) Place onion, eggplant, garlic, cumin, tomatoes and 3/4 cup of water in crock pot
5) Stir to mix all ingredients
6) Cover and cook on low for 6 hours
7) Drain and rinse chick peas
8) Add chick peas to crock pot mixture and cook on low for another 30 minutes.
9) Enjoy!!!

Applesauce in the crock pot

I've been posting lots of dinners and some people still haven't tried them all.  I figured I would post something different.  Once I found out that some applesauces had high fructose corn syrup, I started making my own. Sooooo easy

Applesauce in the crock pot

Ingredients
1) 12 apples
2) 1 Tablespoon Cinnamon
3) 1 teaspoon pure vanilla extract
4) 1/2 cup water


Direction
1) Peel and core apples and cut into chunks
2) Place apples, cinnamon, vanilla and water into crock pot
3) Cover and cook on low for 6-8 hours
4) Depending on how chunky you like your applesauce, you can either mash it with a fork or put it in a blender.  I use this Hand Blender and do it right in the pot.

This recipe can be changed however you like.  If you like it a bit sweeter, you can add some brown sugar or use apple cider instead of water.  I sometimes add nutmeg too and ALWAYS add more cinnamon.  It's my favorite!

Garlic Lemony Chicken in the Crock Pot

I like making this recipe overnight and taking this chicken for lunch over salad!!

Garlic Lemony Chicken in the Crock Pot

Ingredients
1) 4 boneless/skinless chicken breasts or 6 boneless/skinless chicken thighs (I like thighs sooo much better)
2) 1/2 vidalia onion
3) 2 lemons
4) 4 garlic cloves
5) 2 cups of chicken broth

Directions
1) Cut onion into rings
2) Slice lemons (keep rind on the circles)
3) Dice garlic cloves
4) Put chicken broth in bottom of crock pot
5) Place onions in broth on bottom
6) Place chicken breasts or thighs on top of onions
7) Place lemons and garlic on top of chicken
8) Cover and cook on low for 8 hours
9) Enjoy

Beef Stew in the Crock Pot

I love love love beef stew and this one is super easy and delicious.

Beef Stew

Ingredients
1) 2 pounds of beef for stews such as chuck, chuck shoulder, bottom round roast Since you are cooking it for so long, you can use a tough piece of meat and it will be tender after 8 hours. Cut meat into large cubes.

2) 2 cups of beef stock or broth
3) 1 medium onion chopped
4) 4 carrots peeled and cut into 1/2 inch pieces
5) 3 red potatoes (I substitute sweet potatoes sometimes and only use 2) cut into cubes
6) 1 clove of garlic minced
7) 1 tablespoon paprika
8) 2 bay leaves (leave whole)
9) 1/2 teaspoon salt (optional)
10) 1/2 teaspoon pepper
11) 1 teaspoon basil
12) 1 teaspoon rosemary

Directions
1) Add all ingredients into slow cooker
2) Cover and cook on low for 8 hours
3) Remove bay leaves before eating
4) Enjoy!!!

Steel Cut Oats in the Crock Pot

I LOVE steel cut oats. I just never have the time to make them. This recipe makes it easy to wake up to a healthy breakfast.

Steel Cut Oats Overnight

Ingredients
1) 1 cup steel cut oats     Do not substitute rolled or quick cook oats
2) 4 cups of liquid - when I'm watching my weight, I use water or a combination of water and unsweetened almond milk. You can use 1/2 water and 1/2 milk if you're not counting calories and want something extra creamy
3) 1 and 1/2 tablespoons cinnamon (I like a lot of cinnamon)
4) 1 tablespoon vanilla
5) 1/2 cup raisins

Directions
1) Liberally spray crock pot with nonstick spray
2) Place oats, liquid, cinnamon, vanilla and raisins in crock pot.
3) Gently mix without disturbing too much of the nonstick spray.
4) Cover and cook on low for 6 hours

The best part of this is that you can add anything to the top when it's done. I sometimes put natural peanut butter, honey or sliced almonds on top.

ENJOY!!!

Left over Turkey Soup

Are you wondering what to do with your left over turkey? Besides making gobblers (turkey, stuffing, cranberry sauce and gravy on nice crusty bread), you can make soup!

Left Over Turkey Soup

Ingredients
1) 4 cups of turkey broth - if you are like my mom, you kept the carcass and made broth on Thanksgiving
2) 2 tomatoes, diced
3) 3 carrots, sliced into 1/2 inch pieces
4) 3 celery stalks sliced into 1/2 inch pieces
5) 1 medium onion chopped into small pieces
6) 1/4 cup uncooked rice
7) 2 cups diced turkey
8) If you have other leftovers to get rid of such as corn, spinach etc. feel free to add it at the end as well.

Direction
1) Place broth, tomatoes, carrots, celery, onion and rice into crock pot.
2) Cover and cook on low for 6 hours
3) Place turkey and whatever other leftover veggies you have in the crock pot and cook on low for another hour.

ENJOY!!!

Sweet Potatoes in the Crock Pot

I love sweet potatoes and I don't have them often because I forget to cook them : )  One thing you can do is "bake" them in your slow cooker.  All you do is place about 5 clean sweet potatoes in your crock pot on low for 6 hours.....THAT'S ALL!!! You have a healthy "baked" sweet potato.  I'll give you a little bit more flavor with the following recipe.

Sweet Potatoes in the Crock Pot

Ingredients
1) 6 medium sized sweet potatoes

2) 1 cup of apple juice with no sugar added
3) 1 tablespoon cinnamon
4) 1 teaspoon nutmeg


Directions
1) Peel potatoes and cut into chunks and place in crock pot
2) Add 1/2 of the apple juice, all of the cinnamon and nutmeg
3) Cover and cook on low for 6 hours or until potatoes are tender
4) Using a hand blender, blend the sweet potatoes inside the crock pot, adding a little apple juice at a time to make them the consistency that you like.

You can also add more cinnamon and nutmeg or even allspice or ground cloves.  For people who like a sweeter version, honey and/or maple syrup are delicious to add as well. 

Turkey Chili

This is one of those recipes where I wish I had a slow cooker like this....It Browns and Sautes
because I don't like to mess up two pots.  Maybe I'll put it on my Christmas list.

Turkey Chili

Ingredients:
1) 1 pound ground turkey
2)  1 medium onion
3) 1 red bell pepper
4) 1 can kidney beans (rinsed)
5) 1 can Rotel Diced Tomatoes and Green Chilies 
 Some people may not see canned tomatoes etc. as being "clean" so feel free to cut up your own tomatoes and chilies - I just don't have time to be that "clean" ; ) 
There are also other brands of diced tomatoes and chilies you can use

6) 2 cans diced tomatoes  
7) 1 tablespoon chili powder (more if you want a little more kick)
8) 2 cloves garlic, crushed or sliced with my favorite slicer!!!

Directions
1) Chop onion and red pepper into small pieces
2)  Brown ground turkey on stove top unless you have one of those fancy crock pots that I want : )   
You don't have to cook it all the way through as the slow cooker will do that.  Just get the outsides brown and crumble the meat.  
3) Place the turkey meat in the crock pot
4) Saute onion and red pepper pieces until wilted. 3-4 minutes
5) Place onion and pepper pieces in crock pot
6) Add kidney beans, all 3 cans of diced tomatoes (if you like it hot, you can use 2 cans of the tomatoes and green chilies and 1 can of the diced tomatoes), chili powder and garlic.
7) Mix all ingredients together
8) Cover and cook on low for 8 hours.
 
  

Lentil Soup - the easy way

Lentil Soup

Ingredients
1) 2 cups dried lentils - rinsed

2) 8 cups vegetable stock
3) 1 1 lb bag of baby carrots
4) 3 stalks of celery  - chopped
5) 1 tablespoon onion powder
6) 1/4 cup balsamic vinegar

Directions
Throw everything in the slow cooker and cook on low for 8 hours!!!

You can also cut up carrots. 

That' it!! Can you believe it? 

Baby Back Ribs in the Crock Pot

Baby Back Ribs in the Crock Pot

Ingredients
1) 8 ounce can tomato paste with no sugar added
2) 1 tablespoon onion powder
3) 1 tablespoon garlic powder
4) 1 tablespoon dried mustard
5) 1/2 teaspoon black pepper
6) 1 tablespoon honey
7) 1/2 cup apple cider vinegar
8) 1/2 cup water
9) 2 1/2 pounds baby back ribs


Directions
1) In a mixing bowl, combine tomato paste, onion powder, garlic powder, dried mustard, pepper, honey, cider vinegar and water and mix well.
2) Place ribs in crock pot with the meatier side lining the wall of the pot.
3) Spoon the sauce over the ribs making sure to get some sauce underneath as well.  It's okay if the sauce seems thick.  The juices during cooking with thin it out. 
4) Cook on low for 6 hours

Pepper Steak in the Crock Pot

Pepper Steak - Sounds Fancy :)

Ingredients

1) 1 lb round steak (Beef)
2) 1 green bell pepper
3) 1 red bell pepper
4) 1 onion
5) 1 clove of garlic
6) 6 Tablespoons Bragg's Liquid Aminos or low sodium soy sauce - There is a link to Bragg's through Amazon on the side.
7) 1 Teaspoon black pepper

Directions

1) Slice steak, peppers and onions into strips
2) Quickly brown steak in frying pan over high heat - This step is optional as I don't like using another pan besides my crock pot but it does seal in the flavor.
3) Mince (or press) garlic and place in crock pot
4) Add beef, peppers, onions, Bragg's (or low sodium soy sauce) and black pepper
5) Cover and cook on low for 8 hours.
6) Enjoy!

Chicken Noodle Soup in the Crock Pot

DAY 3
Who doesn't love a good chicken noodle soup.  Make this and add a salad on the side and you've got a great healthy meal.  Use leftovers for lunch the next day or freeze them for a future dinner.

Chicken Noodle Soup

Ingredients
1) 2 lbs of chicken - this can be any type, white meat, dark meat but it must be skinless and boneless
2) 6 cups chicken broth (low sodium) - extra points if it's homemade or left over from another recipe!
3) 2 stalks of celery
4) 4 carrots
5) 1 small onion
6) 2 cloves of garlic
7) 1/4 cup fresh Italian parsley
8) 1/4 teaspoon pepper
9) 1/2 teaspoon crushed red pepper flakes OPTIONAL
10) 8 ounces whole wheat pasta - small pieces are best or break long spaghetti into pieces

Directions
1) Cut chicken, celery and carrots into 2 inch pieces
2) Dice onion
3) Mince garlic
4) Chop parsley
5)  Place chicken, celery, carrots, onion, garlic, parsley and chicken broth into crock pot.
6) Cook on low for 7 hours
7) Add pasta and continue cooking for 1 hour on low
8) ENJOY

Buffalo Chicken Lettuce Wraps in the Crock Pot

Buffalo chicken is one of my favorite things.  Unfortunately, I like it when it's presented in deep fried, skin on, chicken wing form!  This recipe is not only easy, it is much healthier than my buffalo chicken wing obsession. This will soon be a family favorite - I promise!!

Buffalo Chicken Lettuce Wraps

Ingredients
1) 3 lbs. boneless, skinless, chicken breast
2) 1/2 small onion
3) 1 celery stalk
4) 1 clove garlic
5) 16 ounces chicken broth (low sodium if possible)
6) 1/2 cup cayenne pepper sauce (Something like Frank's - check the ingredients. There should not be sugar in it)
7) lettuce leaves (bibb or iceberg)

Directions
1) Cut celery stalk into 2 inch pieces
2) Dice onion and garlic
3) Place chicken, onions, celery, garlic and broth in crock pot - The broth should cover your chicken.  if it isn't enough, add water until meat is covered. 
4) Cook on low for 7 hours

5) Remove chicken from pot
6) Measure out 1/2 cup of the liquid from the pot and dispose of the rest
7) Shred chicken with two forks

8) Place shredded chicken, broth and hot sauce back in the crock pot.
9) Cook for another 30 minutes on high

10) Fill lettuce leaves with shredded chicken
11) ENJOY!!!!

If you want to get a little fancy, you can add shredded carrots and celery on top of the chicken!!

Pot Roast for the Crock Pot

When I was younger, pot roast was a staple in our house.  We would have it almost every other week.  My grandmother would cook it in the dutch oven and make a really thick gravy for it.  This recipe forgoes the gravy but still brings back such good memories.  Hope you enjoy it!

Pot Roast For the Crock Pot

Ingredients

1) 2- 3 lb chuck roast

2) 5 potatoes if they are small 3 if they are large
3) 4 carrots
4) 1 onion
5) 2 cups beef broth (low sodium if possible)
6) 1/2 teaspoon onion powder
7) 1/2 teaspoon garlic powder

Directions
1) Cut potatoes, onions and carrots into 2 inch pieces
2) Place chuck roast in crock pot
3) Cover roast with potatoes, onions and carrots
4) Sprinkle onion and garlic powder over the meat and vegetables

5) Add beef broth
6) Add water until meat is covered in liquid
7) Cook on low for 8 hours

When the pot roast is done, you will have meat that just falls apart. The vegetables will be tasty and cooked to perfection.  If you like more seasoning in your meal, I've also added Italian seasonings, paprika and dry mustard but this simple recipe is delicious as is.  As for the liquid when the pot roast is finished cooking, it certainly does make a good gravy but if you are watching your calories (like I am) you should forgo making a delicious, think  gravy ;) 

Enjoy!!

Crock Pot Whole Chicken

I am so excited to share this first recipe with you.  I remember the first time I did this.  There was no way I thought it would work.  Well, it did and the chicken tasted great.  Recently, I've been getting chicken straight from the farm.  What a difference in taste. If you have a local farmer selling chickens, eggs or anything, that's the way to go! This recipe calls for some vegetables but you can also make it without if you are doing this last minute.  I'll show you how!

Whole Chicken in the Crock Pot

Ingredients
1 4-5 lb whole chicken
2 carrots
2 stalks of celery
garlic powder to taste
onion powder to taste
pepper to taste
paprika to taste and even optional

Directions
1) Peel and cut carrots into 2 inch pieces

2) Cut celery into 2 inch pieces

3) Line the bottom of the crock pot with carrots and celery.

4) Season chicken to taste with garlic powder, onion powder, pepper and paprika.  I go really heavy on the paprika but I know some people don't like it.  Really, any seasonings you want to put on the chicken will work.

5) Place chicken on top of carrots and celery.

6) Cook on low for 8 hours

7) ENJOY!

If you find yourself without carrots and celery don't worry.  All you have to do is make 4 aluminum foil balls and place them on the bottom of the crock pot.  They work the same way the vegetables would've.  Place the chicken on top of the aluminum foil and cook away!

Meal Plan 9/7/2015

I usually do my meal planning on Sunday but I was too busy enjoying the weather yesterday!!  As I work on my meal plan each week, I realize I am a creature of habit.  But hey, it works!!  I am going to try bringing a turkey sandwich one day so that's a bit different.  As always, I'm starting my day with Shakeology and now my book of Focused Energy - love it!!!


21 day meal plan

Unstuffed Cabbage Recipe

This is a quick and easy recipe that tastes delicious. 
Unstuffed Cabbage
Ingredients:

1 1/2 to 2 pounds lean ground beef or turkey (I always do ground turkey)
1 tablespoon oil
1 large onion, chopped
1 clove garlic, minced
1 small cabbage, chopped
4 diced tomatoes
1 can (8 ounces) tomato sauce (no salt  or sugar added)
1/2 cup water
1 teaspoon ground black pepper
1 teaspoon sea salt

Preparation:

In a large skillet, heat olive oil over medium heat. Add the ground beef and onion and cook, stirring, until ground beef is no longer pink and onion is tender.
Add the garlic and continue cooking for 1 minute.

Add the chopped cabbage, tomatoes, tomato sauce, pepper, and salt. Bring to a boil. Cover and simmer for 20 to 30 minutes, or until cabbage is tender.

Yield: Serves 6 to 8

Clean Eating Tips

EAT CLEAN PRINCIPLES

1.      Eat six small meals a day.  Eat every two-and-a-half to three hours.  It keeps you full and less likely to binge from being so hungry.
 

2.      Eat breakfast everyday, within an hour of rising.  So give or take when you exercise.  I exercise first thing in the morning and I don't eat before hand.  I workout and then drink my Shakeology.  I always have a warm glass of lemon water each morning as my wake up and detox!  I squeeze 1/2 or a whole lemon into a glass of warm water.
 

3.      Drink half your body weight in water each day.  I make this a MUST!  If you want to lose weight then you must drink a lot of water each and everyday.  If you do not drink enough water you body actually holds onto water weight.  Drinking water speeds up your metabolism and helps you lose weight.

 
4.      Carry a cooler packed with clean foods.  I seriously cannot leave the house without my  cooler bag.  Even if I am pretty certain that I am going to be home before my next snack or meal I still throw in an apple and a handful of unsalted almonds and a bottle of water.  It is super easy to throw in a packet of Shakeology and your shaker cup.  Then you are never left scrounging for a meal or a drive through to go to.  You always have a healthy snack or meal to hold you over! 
 

TOP 10 THINGS TO AVOID
1.       Sugar, white flour and over processed foods.  Bread at the bread table when you are out to eat.  Especially when I was trying to lose the weight I would avoid bread at all costs. 
 

2.      Artificial sugars- NO STEVIA OR EQUAL OR SWEET N LOW ARE NOT GOOD FOR YOU!  I reccomend Agave nectar and honey if you need to sweeten something.  Even then I still think you should use it sparingly.  Again, sugar is addictive and the more you have the more your body will crave it!
 

3.      Sugar-loaded beverages such as soda and juice- NONE, ZILCH ZERO!!
 

4.      Super sizing your  meals or portions- If you are at a restaurant always ask for a box and take half of it home!  Restaurants are known for their oversized portions.  Even if it's a healthy meal that does not give you permission to throw your rules out the window!  You can eat the right kinds of foods and have too much and still not see results.
 

5.      Alcohol, try your best to limit.  My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water! 
Alcohol is full of sugar and empty calories so you need to ask yourself,  is this short term sacrifice of drinking worth the long term results of me feeling amazing in my body and having the confidence to put myself out there!
 

6.      Chemically charged foods- So this mean smart ones, lean cuisines or any other processed meals.  Take a look at the labels on your food.  If there are more than 3 ingredients and you don't understand what they are then you probably shouldn't buy it!
 

7.      Foods containing preservatives
 

8.      Artificial foods such as processed cheese slices- I very rarely eat a piece of cheese.  I tend to choose feta cheese if I go that route!  Once again your body holds onto bad fats!  

TOP 5 WAYS TO MAKE EATING CLEAN EASIER FOR YOU

 1.       Pack a cooler everyday
2.      Carry a water bottle everywhere 
3.      Make a shopping list and stick to it
4.      Prepare planned leftovers
5.      Keep your pantry stocked with staples.  Staples in my pantry are plain unsatlted rice cakes, all natural peanut butter, almonds, cashews, raisins, flaxseed, and olive oil!  If I run out of fresh fruits and veggies I turn to rice cakes with peanut butter and raisins!

Buffalo Turkey Burger

Buffalo Turkey Burger

Ingredients:

1 lb. ground turkey

½  zucchini shredded (use your cheese grater)

1/2 cup shredded carrots (chop a little to make pieces smaller)

½ cup green onions, sliced

1 egg, beaten

1 tbsp EVOO or coconut oil

½ cup Frank’s Red Hot or Frank’s Buffalo sauce

Lettuce (for “buns”)

Carrot sticks

Celery stalks

Preparation: 

In a large bowl, combine turkey and next four ingredients till mixed (careful not to over mix, or you’ll end up with tough burgers!). Form into four patties. Heat oil over medium heat in nonstick skillet. Cook burgers for 4-6 minutes per side, until cooked through (inside no longer pink and/or reached internal temp of 165 degrees). Pour sauce into pan, and flip burgers to coat. Turn temp to low and let sauce “cook” into burgers for 2 minutes.

Serve wrapped in a lettuce leaf with carrots and celery.

1 burger = 1 red and 1/4 green

Turkey meatballs

21 Day Fix Extreme Turkey Meatballs

Ingredients   

• 1.5lbs raw 93% lean ground turkey breast
• 1 tsp. sea salt or Himalayan salt
• 1 tsp. dry mustard
• 1 tsp smoked paprika
• 1 large egg
• 3/4 cup quick cooking oats
• 2 cloves garlic, finely chopped
• 12 fresh parsley sprigs, finely chopped
• 1 Tbsp. tomato sauce, no sugar added

Directions
1. Preheat oven to 400 degrees F
2. Lightly coat large baking sheet with spray; set aside
3. Combine turkey, salt, mustard, paprika, egg, oats, garlic, parsley and tomato sauce in a large bowl; mix well by hand.
4. Roll mixture into 30 1-inch meatballs. Place on prepared baking sheet. (I used a small cookie scooper — kinda looks like a mini ice cream scooper)
5. Bake for 15-20 minutes or until no longer pink in the middle.

5 meatballs = 1 red and 1/2 yellow

Slow Cooker Creamy Mexican Chicken

I'm going to try this at some point during the week.  It looks delicious. 


Easy Slow-Cooked Creamy Mexican Chicken

Ingredients:

• 4 small boneless, skinless chicken breasts (may be frozen)
• 15 oz. can black beans, drained
• 7 oz. canned chopped green chilies
• 1 cup frozen corn
• 1 large onion, diced
• 3 bell peppers, chopped
• 15 oz. can diced tomatoes
• Salt and pepper, to taste
• 2 tbsp. chili powder
• 1/2 tbsp. onion powder
• 1/2 tbsp. garlic powder
• 1 tsp. paprika
• 1 tsp. cumin
• 1 red container plain Greek yogurt
• Fresh cilantro

Add chicken breasts to slow-cooker.  Top with remaining ingredients, except for Greek yogurt and fresh cilantro.

Cook on low for 8 hours, until chicken breasts begin to fall apart easily.

Remove chicken and shred. Add back to crockpot. Add Greek yogurt, cover and continue to cook on low for 30 minutes.  Stir well, top with fresh cilantro.

Serve with tortillas, or over quinoa or rice.  Top with avocado or cheese with your blue container!

(21 Day Fixers:  This makes 6 servings, and each serving counts as 1 red, 1 green, 1/2 a purple, and 1 yellow.  Count additional "yellows" for tortillas and/or rice and quinoa.)

Clean Eating Grocery List

There are tons of things you could get from the grocery store that will help you with your clean eating mission.  This list will give you some of the basics.  It's a great starting point.  Don't forget that when shopping, the edges of the stores have the best, unprocessed food for you!!!

Vegetables  - I try to buy organic whenever I can.

I could list soooo many things here.  Vegetable are incredibly good for you.  I’ll list the ones that give you the most bang for your buck but you can’t go wrong with vegetables! (Unless you are looking to lose weight too and in that case, avoid the starchy vegetables - corn, potatoes etc.)

• Kale
• Collard Greens
• Spinach
• Brussel Sprouts
• Broccoli
• Asparagus
• Beets

Fruits - I try to buy organic here too.  If you are looking for lower sugar fruits, stick with these.  While fruits are great for you, they do contain natural sugar so you need to be aware of that too. Here are some that are lower in sugar.  Some of these tend to spoil quickly

• Raspberries
• Blueberries
• Blackberries
• Strawberries

Do you see a pattern here? Stick with the berries!!

 Protein - I recently started getting my meat and eggs from a farm.  The taste is unbelievable.  You might think it is far fetched to do this but do a little research, there are places to get it.  This group is important to keep you full!

• Boneless, skinless chicken or turkey breast.
• Lean ground chicken, turkey, bison or beef
• Eggs
• Plain Greek yogurt
• Fish - look for wild caught and not farmed. 

 Carbohydrates (bread, grains etc.)

• Sweet potatoes and yams
• Quinoa
• Beans
• Brown rice
• Oatmeal (steel cut is my favorite)
• Whole grain (make sure it says Whole Grains in the ingredient list)
  • pasta
  • bread
• Ezekiel bread ( I LOVE this)

Cheese
Anything produced locally and not flavored, prepackaged, shredded (I still do this….one of the last things to go. The package of shredded cheese is just soooo easy) or lowfat. 

This and That

• Avocado
• Nuts (unsalted) Raw is better but I still haven’t acquired a taste for this yet. 
• Olive Oil
• Coconut Oil
• Nut butters (check the ingredient list.  It should have ONE ingredient. Salt is okay only if it is a small amount)
• Maple syrup  - The REAL kind
• Honey