Title: The Healthy Slow Cooker: Second Edition
Author: Judith Finlayson
ISBN: 978-0-7788-0478-6
Published March 15, 2014
Suggested Retail: $24.95 USA
The Healthy Slow Cooker: Second Edition is a revised and expanded version of the first that was published in 2006. Judith wanted to make this book up to date with current health information and provide recipes for nutrient dense foods with adequate dietary fiber. This book does not focus on foods that are low-fat, low-carb, or low-cal.
The Healthy Slow Cooker showcases a wealth of information on nutrition and there are also Mindful Morsels that share about a paragraph of information related to each recipe. There is a wide variety of recipes – breakfasts, appetizers, soups, to desserts. Some vegetarian and vegan recipes have been included.
I am often trying to find time-saving methods for breakfast with ingredients that keep you feeling satisfied for more than a few hours in the morning. A recipe for steel-cut oats is in this cookbook and are great made in the slow cooker. I tend to often make extra and freeze portions in a muffin tin. Then you can pop them out, put in a Ziploc freezer bag, and reheat quickly as needed.
Judith has also included what information she can in “Make Ahead” to utilize the versatility and convenience of a slow cooker and general information on how to use this small kitchen appliance. The Healthy Slow Cooker will help you utilize your slow cooker in many ways while making you and expert on nutrition and natural wonders provided by healthy eating.
Courtesy The Healthy Slow Cooker, Second Edition by Judith Finlayson © 2014 www.robertrose.ca Reprinted with publisher permission.
Creamy Morning Millet with Apples, page 20, Breakfast, Vegetarian
If you’re tired of the same old breakfast, perk up your taste buds and expand your nutritional range by enjoying millet as a cereal. This recipe provides fiber and is a good way to start your day if you are looking to increase your intake of this nutrient, among others. It is also a good source of vitamin B12, which is difficult to obtain from food if you are a vegan. Don’t worry about making more than you need. You can refrigerate leftovers for up to two days and reheat by portions in the microwave.
- Small to medium (11⁄2 to 31⁄2 quart) slow cooker
- Lightly greased slow cooker stoneware
1 cup millet (see Tips) 250 mL
3 to fortified rice milk or organic soy milk 750 mL
4 cups (see Tips) to 1 L
3 apples, peeled, cored and chopped3
1⁄4 tspsea salt 1 mL
Chopped pitted dates, fresh berries
and toasted nuts, optional
- In prepared slow cooker stoneware, combine millet, rice milk, apples and salt. Cover and cook on High for 4 hours or on Low for 8 hours or overnight. Stir well, spoon into bowls and sprinkle with fruit and/or nuts, if using.
Tips
Use plain or vanilla-flavored rice milk. Vary the quantity of rice milk to suit your preference. Three cups (750 mL) produces a firmer result. If you like your cereal to be creamy, use the larger quantity. If using soy milk, be sure to purchase an organic version. Otherwise it is likely to be made from genetically modified soy beans.
Don’t pass on sprinkling your cereal with nuts (see Mindful Morsels, right) because you’re counting calories. About one‑third of the calories in nuts (and seeds) are provided by resistant starch, which means they are not absorbed into your bloodstream.
Makes 4 to 6 servings
Can Be Halved (see Tips, below)
Chili with Black Beans and Grilled Chicken, page 124, Poultry
The addition of grilled chicken adds a flavorful and festive note to this simple chili. I like to use leftover chicken alla diavola (marinated in extra virgin olive oil, lemon juice and chile peppers), which we often make on the barbecue. It adds pleasant hints of citrus and hot pepper to the mix, but if you’re opting for convenience, use a store-bought rotisserie chicken instead. You won’t be disappointed.
- Medium to large (31⁄2 to 5 quart) slow cooker
1 tbsp oil 15 mL
2 onions, finely chopped 2
4 stalks celery, diced 4
4 cloves garlic, chopped 4
1 tbsp ground cumin (see Tip) 15 mL
2 tsp dried oregano leaves 10 mL
1 tsp sea salt 5 mL
1 tsp cracked black peppercorns 5 mL
2 tbsp tomato paste 30 mL
1 can (14 oz/ 398 mL) no-salt added 1
crushed tomatoes
2 cups chicken stock 500 mL
2 cups cooked black beans 500 mL
2 tsp pure chile powder (see Tips)10 mL
1⁄2 tspcayenne pepper, optional 2 mL
2 cups cubed (1 inch/2.5 cm) grilled chicken 500 mL
1 green bell or poblano pepper, seeded and diced 1
1 can (41⁄2 oz/127 mL) chopped mild green chiles 1
Shredded Cheddar or Jack cheese or sour cream
Finely chopped red or green onion
- In a skillet, heat oil over medium heat. Add onions and celery and cook, stirring, until softened, about 5 minutes. Add garlic, cumin, oregano, salt and peppercorns and cook, stirring, for 1 minute. Add tomato paste and tomatoes and bring to a boil.
- Transfer to slow cooker stoneware. Add stock and beans and stir well. Cover and cook on Low for 6 hours or on High for 3 hours.
Tips
If you are halving this recipe, be sure to use a small (11⁄2 to 3 quart) slow cooker.
Use a single ground mild chile powder, such as ancho or Anaheim, or a combination thereof.
Makes 6 servings
Can Be Halved
Poached Pears in Chocolate Sauce, page 325, Desserts
Nothing could be simpler than these pears poached in a simple sugar syrup enhanced with vanilla and a hint of cinnamon. The fruit is delicious on its own, but if, like me, you enjoy gilding the lily, add the chocolate sauce, which is very easy to make.
- Medium to large (31⁄2 to 5 quart) slow cooker
Finely grated zest of 1 lemon
2 tbsp freshly squeezed lemon juice30 mL
6 large firm pears, such as Bosc or 6
Bartlett, peeled, cored and cut into
quarters on the vertical
1⁄2 cupunpasteurized liquid honey125 mL
1 piece (2 inches/5 cm) cinnamon stick 1
1 tsp vanilla extract 5 mL
Chocolate Sauce
1⁄2 cupcoconut cream 125 mL
1 tbsp coconut sugar 15 mL
4 oz bittersweet chocolate, chopped125 g
- In a large bowl, combine 4 cups (1 L) water and lemon juice. After preparing the pears immediately drop them into the lemon juice solution. (This will prevent the fruit from turning brown.)
- In slow cooker stoneware, combine 2 cups (500 mL) water, honey, cinnamon stick, vanilla and lemon zest. Stir well. Drain pears and add to stoneware. Cover and cook on Low for 6 hours or on High for 3 hours, until pears are tender. Transfer pears and liquid to a large bowl. Cover and chill thoroughly.
- Chocolate Sauce: When you’re ready to serve, combine cream, sugar and chocolate in a saucepan or microwave-safe bowl. Cook over low heat, stirring constantly, until melted, or microwave on High for 11⁄2 minutes, then stir well.
- To serve, using a slotted spoon, transfer pears to a plate and top with chocolate sauce.
Tip
If you are halving this recipe, be sure to use a small (approx. 11⁄2 to 31⁄2 quart) slow cooker.
Makes 6 to 8 servings
Can Be Halved
Disclosure: I received a copy of Healthy Slow Cooker Second Edition to review. No other compensation was received. The thoughts and feelings expressed are my own.
