Category Archives: healthy eating

Slow cooked crockpot recipes for Winter, (put it on, go be active and come home to healthy food…)

Posted on December 3, 2012 by Zen-SLIM

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Hi everyone and welcome to winter…

I have been talking to some of my life coaching clients this week, and the same point comes up time and time again. That point is TIME!

This is also one of the main excuses I hear for not eating good, healthy, home cooked food in the evenings.

So here is my secret, a CROCKPOT, all I need to do is prepare the ingredients when I can, and refrigerate. Then I can throw everything in the crockpot in the morning, go out, enjoy my day and dinner is ready when I get home… perfect.

Enjoy the recipes, let me know if you need any help with time or diet management, I will be happy to help…

CROCKPOT CABBAGE CHILI SOUP

3 cups coarsely chopped cabbage
1 cup chopped onions
3 cups Healthy Choice tomato juice (or any reduced-sodium)
1 (10-1/2 oz) can Healthy Request Tomato Soup
10 oz kidney beans, rinsed and drained
2 tsp chili seasoning mix

In a slow cooker, combine cabbage, onion, tomato juice and tomato soup.

Add kidney beans and chili seasoning mix.

Mix well to combine.

Cover and cook on LOW for 6-8 hours.

Mix well before serving.
Great recipe for diabetics.

CROCKPOT CHICKEN IN A POT

3 lb. whole chicken
2 carrots, sliced
2 onions, sliced
2 celery stalks with leaves

1 tsp basil

2 tsp salt
1/2 tsp black pepper
1/2 c chicken broth or wine
Put carrots, onions, and celery in bottom of CROCK-POT.

Add whole chicken. Top with salt, pepper, liquid, sprinkle basil.

Cover and cook until done-low 8 to 10 hours. (High 3 to 4 hours, using 1 cup water). Remove chicken and vegetables with spatula.

CROCKPOT CHICKEN STEW MEXICAN STYLE

2 lb. skinless boneless chicken breasts cut into 1 1/2″ pieces

4 med russet potatoes, peeled and cut very small

1 (15 oz) can mild salsa
1 (4 oz) can diced green chilies.

1 (1 1/4 oz) pkg. taco seasoning mix
1 (8oz) can tomato sauce
Mix all ingredients together in crockpot, cook 7-9 hours on low.

Serve with warm flour tortillas.
You can also serve corn with this, it´s good mixed in too.

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Spring Vegetable Soup

Posted on April 26, 2012 by Zen-SLIM

This soup is a light, healthy soup that’s perfect for spring days. Use vegetable broth to keep it vegetarian, and if you need to eat gluten free, check that your broth is indeed gluten free. Kitchen Basics and Pacific Brands are two such brands.

Ingredients:

  • 1 tsp olive oil
  • 2 cloves garlic, minced
  • 1 small onion, diced
  • 2 stalks celery, chopped
  • 2 medium leeks, white part only, chopped
  • 2 medium carrots, halved lengthwise, then sliced
  • 1 medium zucchini, halved lengthwise, then sliced
  • 1 cup frozen peas
  • 1 tsp oregano
  • 1 tsp dried basil
  • 1 tsp dried thyme
  • 6 cups fat-free, low sodium vegetable or chicken broth
  • 2 cups fresh baby spinach
  • 1/4 cup fresh parsley, chopped

Preparation:

Heat oil in Dutch oven on medium heat. Sauté garlic, onions, celery, leeks and carrots until softened, about 6-7 minutes. Add zucchini and sauté for another 2-3 minutes. Add peas, sprinkle dried herbs, and stir for 1 minute. Add broth. Bring to boil, then cover and simmer for 10 minutes. Add spinach and fresh parsley; stir and simmer for 2 minutes. Season with a little Kosher salt and black pepper to taste.Serves 8

 

Per Serving: Calories 50, Calories from Fat 5, Total Fat 0.8g (sat 0.1g), Cholesterol 0mg, Sodium 71mg, Carbohydrate 8.8g, Fiber 2.3g, Protein 2.5g

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VEGETABLE SOUP

Posted on April 3, 2012 by Zen-SLIM

Ingredients

  • 1 medium Sized Carrot
  • 1 small parsnip
  • ½ small turnip
  • 1 medium sized onion
  • 2 large celery stalks
  • 1 large leek
  • 25g/1oz butter
  • 900ml/1 ½ pints water
  • Optional chopped parsley

Preparation

  • Dice carrot, parsnip and turnip
  • Chop onion and celery
  • Cut leek into fine shreds
  • Melt butter in a saucepan
  • Add vegetables and cover pan
  • Fry very gently without browning, 7 minutes, shaking pan frequently
  • Pour in water and bring to boil.
  • Lower Heat. Cover pan and simmer gently for 1 hour.
  • Sprinkle with parsley and serve.
  • Serves 4

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GARLIC DUMPLINS

Posted on April 3, 2012 by Zen-SLIM

Ingredients

  • 450g/1lb potatoes
  • Black pepper
  • 100g/4oz plain flour
  • 1 beaten egg
  • 4 cloves of finely chopped garlic
  • Chopped fresh parsley

Preparation

  • Peel the potatoes and cut into small cubes/
  • Cover with cold water, bring to boil and cook until soft.
  • Drain off water and put back over very low heat until potatoes are dry.
  • Pass the potatoes through a sieve, season and add flour.
  • Add the egg, garlic and parsley and stir in thoroughly till smooth.
  • Turn the mixture onto a floured board and knead.
  • Dust your hands with flour and roll into a long fat sausage. Cut into about 20 pieces and roll into balls.
  • Bring a large pan of water to the boil and carefully add the dumplings.
  • Simmer gently till they rise to the surface.
  • Remove ready for serving.

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HERBED SEA-BASS

Posted on March 27, 2012 by Zen-SLIM

Ingredients

  • 2 medium finely chopped onions
  • 1tbs chopped mixed fennel, parsley and tarragon
  • 150ml/1/4 pint combined water and dry white wine
  • Sea-bass
  • 1tbs olive oil
  • 1 thinly sliced lemon
  • 25g/1oz butter
  • Seasoning

Preparation

  • Combine the onions and herbs with the water and wine.
  • Lay the cleaned fish in ovenproof baking dish and add olive oil.
  • Pour the wine and herb mixture over it.
  • Cover with slices of lemon and dot with butter and season.
  • Bake in oven at 230 C/450 F/Gas mark 8 for 25-30 minutes.
  • Baste while cooking

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RATATOUILLE

Posted on March 20, 2012 by Zen-SLIM

Ingredients

  •  2 courgettes
  • 1 large aubergine
  • 2 large red peppers
  • 1 large onion
  • 2 cloves of crushed garlic
  • 4tbs olive oil
  • 1 small tin of tomatoes
  • ½ tsp of ground coriander
  • Fresh basil or parsley

Preparation

  • Wash courgettes and aubergine, slice and put in colander.
  • Deseed peppers and cut into strips.
  • Peel and finely slice the onion and garlic.
  • Heat the oil in saucepan.
  • Add the onion and sweat till transparent.
  • Rinse and pat dry the aubergines and courgettes and add them together with the peppers and garlic.
  • Cover and simmer gently for about 40 minutes.
  • Add the tomatoes and ground coriander seeds.
  • Cook for another 20 minutes.
  • Stir in chopped basil or parsley and serve

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Crispy Baked Garlic Potato

Posted on March 6, 2012 by Zen-SLIM

Ingredients

2 large baking potatoes
2 tbsp unsalted butter , melted
1/2 onion
Handful of chives chopped
2 garlic cloves thinly sliced
knob of butter
Lettuce

Method

Heat oven to 180C/fan 160C/gas 4.

Prick potatoes with a fork.

Place on a baking sheet and bake for one hour until skins are crisp and the potato is tender.

Place onions, chives and garlic in a saucepan and put on low heat for 5 minutes string occasionally.

Take potatoes out of oven and cut in half, scoop out potato flesh and put potato flesh in saucepan.

Cut potato skins into quarters, brush with melted butter. Put back in oven on 200C/fan 180C/gas 6 for 10 minutes or until crispy.

Add knob of butter to saucepan mash the potato with a potato masher and stir in onion, chives and garlic.

Serve mashed potato on bed of lettuce with crispy baked skin

Sprinkle with salt and black pepper to taste and garnish with side salad

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Chicken wrapped in bacon

Posted on March 6, 2012 by Zen-SLIM

Ingredients

2 skinless, boneless chicken breasts
100g goat’s cheese
1 tsp fresh thyme leaves, plus 2-3 sprigs
4 rashers streaky bacon
thinly sliced 2 courgettes
thinly sliced 1-2 tbsp olive oil
250g vine tomatoes , thinly sliced side salad

Method

Heat oven to 190C/fan 170C/gas 5.

Split the chicken breasts in half from one long side and open them out.

Season as required.

Put half of the goat’s cheese on each piece of chicken and sprinkle with the thyme leaves.

Fold the chicken over to enclose the cheese and wrap each one in two slices of the bacon.

Oil a shallow gratin dish, then arrange overlapping rows of courgettes and tomatoes over the base.

Drizzle with olive oil and sprinkle with salt, pepper and thyme sprigs.

Sit the chicken on top.

Bake for 40 mins until the bacon is crisp and golden and the courgettes are tender.

Serve with healthy helping of side salad

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Pumpkin Soup recipe

Posted on February 28, 2012 by Zen-SLIM

Ingredients

2 tablespoons olive oil
2 medium onions, sliced
2 medium carrots, cut into 1/4-inch-thick slices
1 tablespoon finely chopped peeled fresh ginger root
3 cups water
1-3/4 cups nonfat chicken broth
2 cups canned pumpkin
Pinch nutmeg
1/2 cup light sour cream

Method

Heat olive oil in a stockpot over medium heat until hot, but not smoking. Add onions, carrots, and ginger; cook until golden, stirring constantly. Stir in the water, chicken broth, pumpkin, and nutmeg. Reduce heat and simmer for about 5 minutes, stirring occasionally. Remove from heat.

Puree soup in a blender, carefully working with small batches at a time. Do not fill blender more than half way each time. Pour pureed soup into a soup tureen or back into stock pot. Season with salt and pepper if desired. Serve each bowl of soup with a dollop of sour cream, and sprinkle with additional nutmeg to garnish.

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Apple and Spinach Salad Recipe

Posted on February 28, 2012 by Zen-SLIM

Ingredients

2 Tbsp fresh lime juice
2 Tbsp fresh orange juice
2 tsp Dijon mustard
2 tsp honey
1/4 tsp salt
freshly ground black pepper to taste
1/2 cup thinly sliced red onion
8 cups fresh baby spinach (about 8 ounces)
1 large apple, cored and thinly sliced
1/4 cup (1 ounce) crumbled blue cheese

Preparation
Combine juices, mustard, honey, salt and pepper in a small bowl and whisk together. Place onions and spinach in a large bowl. Add dressing and toss together. Top with blue cheese.

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