Clean Eating Slow Cooker Cookbook: 100 Low-Fuss, Healthy Dinner Recipes With Whole Food Ingredients

By Nancy Crews

Enjoy Delicious Meals Cooked With Healthy Ingredients

Good food will always come out of your slow cooker when you start with healthy ingredients. The Clean Eating Slow Cooker Cookbook is a collection of 100 dinner recipes from chicken dishes to vegetarian meals and everything in between. The ingredients in these recipes are carefully chosen to add flavor and to conform to the clean eating diet. These delicious meals are convenient and are free of processed foods or artificial additives. 

- A variety of dishes to keep you going for several months. 
- Most of the recipes require minimal preparation of 10 to 20 minutes ("Fix-and-forget")
- Each recipe has nutritional information for keeping track of calories, fat, carbs and protein
- Clean eating basics and rules
- Clean eating pantry checklist
- Tips are included where necessary to make the most of the recipe
If the slow cooker is your favorite kitchen appliance, this book will help you to have mouthwatering healthy meals on your table night after night!
 

• Language: English
• Publisher: Rockstream Press
• Release date: Oct 12, 2019
• ISBN: 9788835303862

Book preview

Veggies

INTRODUCTION

Slow cooking enables you to prepare healthy meals for your family conveniently and still have time for other daily activities. There is little cleanup to do and you have more time to enjoy meals with your household. You don't have to stir continuously or add ingredients at multiple stages. Simply combine the recipes, cover the cooker and set the timer.

This book gives you more than convenience and quality time with your household. It contains 100 clean eating dinner recipes that you can cook in your slow cooker. The recipes are made up of whole-food ingredients and are free of processed foods or artificial additives. These delicious meals provide a palate pleasing variety to even the most picky eaters. The recipes range from chicken dishes to vegetarian meals and everything in between.

The clean eating lifestyle gives you the opportunity to nourish yourself and your family with healthy foods. The nutritional benefits will help you to have a stronger body that is more able to fight infections and withstand the wear and tear of modern day living. The collection of recipes in this book covers foods from all major food groups. The meals are made from dairy, whole grains, lean protein from meat, seafood, beans, seeds, nuts and healthy fats.

Clean eating is not a quick fix diet program. It is a lifestyle change that you have to be willing to adopt. It is really simple and you can fully transition in less than a week. This 100 recipes in this book will help you to plan meals ahead and resist the temptation of eating unhealthy junk food.

Clean Eating Basics

Clean eating is divided into 3 food groups:

– Grain (minimally processed whole grains)

– Proteins (lean proteins with healthy preparation)

– Fruits and vegetables

Your aim is to ensure that your food contains natural and minimally processed ingredients. Your meal should be free of artificial sweeteners and heavy sauces. Choose whole fruit instead of juice as much as you can and eat at least five servings of fruits and vegetables every day.

A Few Rules For The Clean Eating Diet

The clean eating diet is increasingly being recommended by nutritionists. It doesn’t matter if you want to lose some extra weight or not. The clean eating diet is perfect for everyone who wants to lead a healthy and happy life. If you want to really understand what this diet means you need to discover the main rules you need to follow.

– Give up eating processed food

The easiest thing you can do is to give up eating processed food and to start consuming natural foods or at least foods that contain simple ingredients. Natural foods are healthier and they taste better.

– Start eating more fruits and vegetables

You want to start eating healthy snacks but you don’t know what to choose. You should opt for fruits and vegetables. You can’t go wrong with these. You will feel full a lot faster and your body will soon get used to them.

– Avoid products that contain artificial sugars

If you want to follow a clean eating diet you should become more aware of how much sugar you consume. Start reading the labels of the products you eat and avoid those that contain a lot of sugar and artificial sweeteners.

– Choose products that contain whole wheat

These products are very healthy and they contain a lot of fibers. Therefore, you should consider including these products in your daily diet.

– Reduce the caffeine consumption

You can still have a cup of high quality coffee each day but it is important to respect this limit. Too much coffee might affect you energy levels and it can raise you anxiety levels. Whenever you have the urge to drink a cup of coffee you can try drinking a cup of black or green tea.

CLEAN EATING PANTRY CHECKLIST

REFRIGERATOR ITEMS

Skim milk or Fat-free soymilk

Non-fat plain yogurt, 0% fat Greek yogurt

Low-fat almond milk, coconut milk, almond milk etc

Parmesan cheese, goat cheese, feta cheese

Part-skim string cheese

Low-fat cottage cheese

Eggs

Carton of Egg whites

Thinly-sliced turkey breast for sandwiches and snacks

Baked-seasoned tofu, Water-packed tofu

Diced or sliced veggies like celery, cucumbers, carrots, for dipping

Salad greens

Fresh fruit (apples, melon, bananas, berries, oranges, grapefruit, pears, peaches, kiwis – buy seasonal to get the best flavor)

FREEZER ITEMS

Frozen vegetables: broccoli, Brussels sprouts, cauliflower, asparagus, spinach, edamame soy beans, corn, bell peppers, peapods, etc.

Frozen fruit: peaches, berries, mango, etc.

Whole grain bread,

Tortillas

Frozen fish, shrimp, poultry, beef, pork, lamb

Low calorie popsicles or Fruit juice pops

CANNED & BOTTLED ITEMS

Tomato paste, canned tomatoes

Reduced-sodium broths: chicken broth, beef broth, vegetable broth

Canned beans: black beans, chickpeas, cannellini beans, lentils, red kidney beans

Chunk light tuna and salmon

Whey protein powder

GRAINS & LEGUMES

Whole-wheat flour (opened packages should be stored in the refrigerator or freezer.)

whole-wheat pastas (assorted)

Rolled oats, whole-wheat couscous, brown rice

Dried lentils

NUTS, SEEDS & FRUITS

Almonds, Pecans, Walnuts, Sesame seeds, Sunflower seeds, Dry-roasted unsalted peanuts, (opened packages of nuts and seeds should be stored in the refrigerator or freezer.)

Natural nut butters: peanut, almond etc

Dried fruits: apricots, cherries, cranberries, prunes,

figs, dates, raisins

OILS, CONDIMENTS, VINEGARS, FLAVORINGS

Extra-virgin olive oil, canola oil, sunflower oil, almond oil etc

Vinegars: apple cider, balsamic, white-wine, red-wine, rice (or rice-wine)

Reduced-sodium soy sauce

Dijon mustard

Reduced-fat mayonnaise

Salsa

Salt, black pepper

Dried Onions, Ginger, Garlic

Dried herbs: dried thyme leaves, dill, crumbled dried sage, oregano, tarragon,

Italian seasoning blend

Spices: allspice, chili powder, cumin seeds, ground cumin, ground cinnamon, coriander seeds, ground ginger, curry powder, dry mustard, paprika, nutmeg, crushed red pepper, turmeric

Honey, agave nectar or maple syrup

Semisweet chocolate chips

Unsweetened cocoa powder

Vanilla extract

CHICKEN RECIPES

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Slow Cooker Creamy Chicken

Preparation time: 10 minutes

Cooking time: 5 hours

Servings: 4

Ingredients:

2 1/5 lb chicken breast, skinless

1 tablespoon organic coconut oil

3 whole garlic, crushed

1 whole onion, diced

1 ¾ cup coconut milk

¾ cup tomato paste

2 tablespoon arrowroot flour

2 teaspoons garam masala

1 teaspoon curry powder

½ teaspoon ground ginger

½ teaspoon chili powder, or as desired

1 pinch sea salt

1 pinch