Monthly Archives: August 2012
I woke up yesterday to a cool, rainy morning… Perfect excuse to bust the slow cooker out of its summer retirement for a little cleaned up comfort food. I had a bunch of summer produce hanging around, nearly on its last leg so I knew I needed to concoct a dish using as much of it as possible. Solution? An “everything but the kitchen sink” veggie dish.
Ingredients (I never really measure when I cook, so all of these measurements are educated guesses. Much more fun that way.):
- 1 tsp virgin coconut oil (You could also use olive oil, but I really love the flavor good quality coconut oil imparts)
- 1 ½ c chopped onion (I used one small vidalia onion)
- 1 c carrot, sliced ¼-inch thick (I used three large carrots)
Heat oil in a large nonstick pan over medium heat. Add onion and carrot; cover and cook until tender (about 5 minutes).
- 1 Tbsp curry powder
- 1 tsp fresh ginger, peeled and grated
- 2 cloves garlic, minced
- 1 jalapeno chile, seeded and minced (The heat is in the seeds and the ribs, so if you’re a fan of spicy food leave a little more of the ribs intact.)
Add curry, ginger, garlic, and chile.
Cook for an additional minute, stirring constantly until aromatic and well combined. Place onion mixture in slow cooker.
- 1 ½ c cubed sweet potato (I used two small spuds)
- 1 c cubed yellow squash (I used one small squash)
- 1 c diced bell pepper (I used half of a green pepper and half of a red one)
- 2 c cut green beans (Dirty little secret: I used frozen…just as good and usually cheaper)
Add remaining vegetables to onion mixture.
Add remaining ingredients.
- ½ tsp sea salt
- ¼ tsp black pepper
- ⅛ tsp cayenne pepper
- 1 (14.5 oz) can diced tomatoes, including juices (look for lower sodium varieties)
- 14 oz low-sodium vegetable broth (more or less depending on how thin you want the dish to be)
By the time I had everything bubbling away in the crock-pot, the morning rain had subsided, the sun came out, and I decided it would be a perfect afternoon to take my birthday present to myself for a test drive…
…and my apartment smelled amazing when I returned 🙂
To give the dish a little something extra, wilt in fresh spinach (I used a whole bag) and coconut milk (I used about a cup of light coconut milk). To brighten up the flavor and lend some acid to the dish (the slow cooker tends to muddy flavors a bit), spritz each serving with a fresh lemon wedge.
I served this dish with cubed chicken breast that I cooked separately, but you could simply throw some chicken right into the crock-pot along with the veggies to make a one-pot meal. And feel free to use whatever fresh (or frozen…or even canned if you’re desperate) produce you have on hand in this “mess”-cipe recipe.
I would consider myself a “volume eater”…I need to eat A LOT of food to feel satisfied. This is one of my favorite go-to meals at the moment. I pair a lean protein, some healthy satiating fats and tons of nutrient dense, fibrous veggies that fill me up on relatively few calories…
For this particular meal I used…
- a bed of baby spinach
- cucumber and yellow squash
- fresh salsa
- scrambled egg whites and one “dippy” whole egg
My favorite thing about this meal? You can pull it together using whatever fresh produce and proteins you have on hand. If I were to use this as a pre- or post-workout meal, I’d probably scale back the fat content (i.e. add less avocado and nix the whole egg in favor of more egg whites or a different protein altogether) and add a starchy complex carbohydrate (quinoa would be an ideal option).
Real food that’s really filling, not to mention tasty. What more could you ask for?