slow cooking recipe ebook

7/30/2019 Slow cooking recipe ebook

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2/22

Weigh It Up slow cooking 3

Slow down this winterHow do you make the colder months more bearable? By going slow with nutritious, low-energy

and low-cost cooking. Welcome to our newest e-book: Slow Cooking!

Whether youve got all weekend to cook or youre struggling to put dinner on the table during hectic

weeknights, slow cooking can be achieved in a number of ways. For the modern time-poor cook,

we take a trip down memory lane via the retro crockpot (todays slow cooker) which is enjoying

a surge in popularity because of its convenient and budget-friendly nature.

Though slow cooking isnt just about being recession-proof. Cooking lower and slower deepens

avor and tenderizes the texture of all your recipe ingredients making them tantalisingly delicious.

So as long as you have an oven or cooktop, you can still reap the big taste rewards.

Weve had plenty of fun testing this nutritious collection of stews, soups, sides

and desserts we hope you will too!

Happy healthy cooking,

Veg

GlutenFree

DairyFree

DiabetesFriendly

Vegetarian

Gluten Free

Dairy Free

Diabetes Friendly

Contents

Top 10 winter ki tchen essentia ls .......................................... 4-8

How to avoid the winter weight blowout ................................. 10

Hints for better slow cooking ............................................. 12-13

Guide to best cuts for slow cooking ................................... 15-17

Repes

Slow cooked mains............................................................ 18-28

Small meals & sides ......................................................... 29-35

5 surprising ways to use your slow cooker ....................... 36-41

.com.au

This e-book has been produced by the team at Weigh It Up.

All content is Copyright 2012 and should not be reproduced

without prior permission from Weigh It Up.

If you have any feedback, send us an email at

[email protected]

* Click on a section heading below to be taken dir ectly to that page.

Key

PLEASE NOTE Many of our recipes are labeled diabetes-friendly, particularly

for Type 2 diabetes. If you take medication for diabetes, it's crucial you discuss

this with your doctor, dietitian or diabetes educator.

Jle Whte

Food Consultant

Barbara Maoll

Editor & Allergy

Cooking Expert

Hale Bleen

Dietitian
http://www.weighitup.com.au/http://www.weighitup.com.au/


3/22

slow cooking 5

R WinterR

KitchenR Essentials

Top10

Maintaining a healthy diet during the winter months can seem impossible. Its so easy

to over-indulge when youre craving comfort food, but rest assured you can still enjoy

healthy food that will leave you in top shape for summer. Make sure youre ready for

winter with our top 10 kitchen essentials:

uWiNTER-fRiENdLy APPLiANcES

Slow ooer:If you are going to buy one new

appliance this `year, make it a slow cooker. Perfect

for time-saving hearty meals, slow cookers enable

you to cook at very low temperatures for extended

periods of time. They are brilliant for taste and

convenience. With the push of a button in the

morning, you can arrive home to a delicious,

hot, avoursome meal.

Pressre ooer:Pressure-cooking

involves the production of hot steam, in a

pressurized environment for a short period

of time. In addition to the convenience,

pressure-cooking helps to preserve many

of the water-soluble nutrients that might

otherwise be lost.

Mltooer:Buy a multi cooker and this one

unit can handle both slow and pressure cooking,

as well as functions such as electric pan, soup/rice

cooker and even steamer.


4/22

Weigh It Up

xBudgET-fRiENdLy cuTS Of MEAT

Invest in some good quality plasticware and cook

double portions to freeze for those days when

the thought of cooking is too exhausting. Helps

reduce the temptation of take away!

When it comes to slow cooking, cheaper cuts

are preferred. Look for oyster blade, gravy beef,

beef cheeks, osso bucco, lamb shanks, or pork

shoulder. (See page 15 for our guide for best cuts

of meat.)

Keep plenty on hand as fresh/dried herbs and

spices add avour without needing extra salt. Some

of the best to keep in the pantry include oregano,

cumin, bay leaves, Italian mixed herbs, coriander

and chilli akes.

vcOOkWARE & OTHER uTENSiLS

Sop pot:Winter-warming foods means

cooking in quantities large enough to freeze.

Invest in a large soup pot for big batches of

soup and stock.

casserole sh:When it comes to comfort

food its hard to beat a slow cooked casserole.

Ensure your casserole dish has a secure lid.

Oven to table cast-iron versions are great for

browning ingredients rst on the stove then

nishing off in the oven.

Tane:Cooking with a tagine has been

common practice in North Africa for centuries.

Designed for both oven or stovetop, this traditional

pot is usually made from earthenware, and the

conical shape allows steam to circulate during

cooking, keeping food moist.

wREuSABLE STORAgE cONTAiNERS

yfROzEN STOck

Stock is an essential ingredient in almost all winter

stews, casseroles and soups. Store-bought stock

is often high in sodium and preservatives, so we

recommend preparing a pot of stock and freezing

it in ice cube trays or ziplock bags. This way you

will always have stock on hand and ready to use.

Try our chicken stoc k recipe (page 25) or vegetable

stock on our website.

zHERBS ANd SPicES

A daily mult i-vitamin wi ll help ensu re you are still

consuming all the necessary vitamins and minerals.

We recommend Swisse Womens and Mens Ultivite

to help support your nutritional needs and maintain

general wellbeing.

{MuLTi-viTAMiN
http://www.weighitup.com.au/recipes/basic-vegetable-stockhttp://www.weighitup.com.au/recipes/basic-vegetable-stockhttp://www.weighitup.com.au/recipes/basic-vegetable-stockhttp://www.weighitup.com.au/recipes/basic-vegetable-stock


5/22


Think chickpeas, lenti ls, barley and broad

beans. This food group is perfect for bulking up

slow cooked stews and casseroles. They are

nutritionally dense and a good source of protein,

carbohydrate and B-group vitamins. They are also

a great source of the amino acid lysine, which

helps to increase the effectiveness

of the immune system.

|ROOT vEgETABLES

Explore root vegetables during winter such as sweet

potatoes, carrots, turnips, parsnips, kohlrabi and

rutabaga. Many are delicious raw and others can

be baked, steamed or included in stews, stir-fries,

curries or casseroles.

}gRAiNS, LEguMES ANd PuLSES

~ iMMuNE BOOSTiNg SuPER fOOdS

Not all foods are created equal, especially whenit comes to super foods. Super foods have

exceptionally high levels of vitamins, minerals and

antioxidants and can increase your overall health

and immunity and prevent winter colds and u.

Stock up on common, affordable super foods

including yoghurt, silverbeet, barley and broccoli.


6/22


1. Proram orsel or sess:

Set a very specifc goal

Remember that losing weight requires a

change in thought and behaviour, so set

specic physical goals (eg. weight loss) and

mental goals (eg. thinking positively) to help

you achieve your overall goal.

2. get a plan

Work out a detailed strategy to get you through

the challenging times. Plan ahead! Organise

group exercise sessions and freeze healthy

meals.

3. ient small, measrable steps

Implement steps that will t your lifestyle, not

somebody elses. Be sure to move toward your

goal. Work out all the things you CAN do, not

the things you cant. Every small step you take

will get you closer to your goal.

4. create a health, realst tmelne

Set realistic targets for where you want to be

in a month, six months, a year. Write your

goals into your calendar and be sure to reach

them.

5. create meannl montorn

an aontablt

If you know you need to report your progress

to someone, you will be more likely to stick

with your plan. Go public with somebody

you trust. Seek support when you need it, and

celebrate all your victories!

How toavoid the

winterweightblowout!

Dont ditch all your good eating habits during winter. Our friends at Slm Serets offer

these 5 simple steps to sticking to your weight loss goal over the colder months.


7/22


Hints for better

slowcooking

SLOW cOOkER TiPS

Though not always necessary, browning meat

in a pan rst will help add colour and avor.

Only ll the insert to maximum 2/3 full or foods

wont cook properly or safely.

Cut ingredients into similar-sized pieces so

they cook evenly.

Add more delicate vegetables like mushrooms

and zucchinis during the last 30-45 minutes

of cooking time so they dont overcook.

Dairy products like yoghurt, light creams or

coconut cream should be added during the

last 30 minutes of cooking.

Foods cooked on the bottom of the slow

cooker will cook faster and be moister.

Dont keep lifting the lid to stir, as all the heat

and steam will escape if you must, add

another 20 minutes to the cooking time.

Do not put frozen foods into your slow cooker

all foods should be defrosted as they take

too long to reach a safe high temperature.

Cooking tender, succulent slow-food requires a little bit of know-how. Heres our

guide to slow cooking times, plus some specic tips for using your slow-cooker.

Ov en & s tOv etOp

15 30 minutes

30 45 minutes

45 minutes 3 hours

s lOw c OOk er (On high)

1 2 hours

2 3 hours

4 6 hours

s lOw c OOk er (On lOw)

4 6 hours

6 8 hours

8 12 hours


8/22


Beef

Round steak

Chuck steak

Oyster blade

Topside

Fresh silverside

Skirt steak

Boneless shin (gravy beef)

Brisket

Oxtail

Spare ribs

The best cuts of meat for slow cooking are also

often the toughest and cheapest, so using your

slow cooker is great for the budget-conscious

cook. Look out for meats that are suited to stews,

braises and casseroles. These cuts are ideal for

slow cooking because the long and gentle

cooking process helps to break down the

connective tissues, retain moisture and allows

avours to develop beautifully.

Buy meaton the bone

or morefavour

Guide tobestmeat

cuts


9/22


Pork

Diced shoulder

Forequarter chops

Neck

Pork belly

Spare or back ribs

Veal

Osso buco (shin slices)

Shanks

Shoulder

Lamb

Boneless leg

Boneless shoulder

Boneless forequarter

Shanks

Chump chops

Neck chops or whole

Mutton

ChickenWhole or pieces with bones such as

drumstick, thigh and marylands

Best cutsor slow

cooking arealso easy

on thewallet

On abudget ?

Who canresist a slow

cooked lambshank?

Longcookingti me s =

tender juicymeat


10/22


Slow Cooked

MainsBee Cheeks in Red Winewith MushroomsServes 4

This traditional French dish, once regarded as peasant ood,

is now on all the best restaurant menus. The meat was once

very cheap to buy, but like most things once they become

popular, the price increases. However, it is still an aordable

cut o meat that produces a melt-in-your-mouth dish.

1 onion, nely chopped

1 carrot, nely chopped

1 stick celery, nely chopped2 cloves garlic, crushed

2 bay leaves

2 sprigs each o parsley and thyme

1 orange, zest only

4 cloves

1 cinnamon stick

250g button mushrooms, cut in hal

500g bee cheeks

1 cup red wine

4 cups bee stock

gmoaa

cup nely chopped parsley

1 lemon, zest only

1 tsp minced garlic

cracked pepper to taste

Preheat oven to 160C. Brown onion, carrot, celery and

garlic in rypan until sot then transer to ovenproo dishwith remaining ingredients. Cover very tightly with oil

or lid and bake or 3 hours or until tender.

To thicken sauce, i necessary blend 2 tsp o cornfour

with 1 tablespoon o water and stir through sauce. Return

to oven or 10 minutes.

Serve with to pa Maorcao & rd l

Ma.

s lOw c OOk er

Brown onion, carrot, celery and garlic in ry pan

until sot then transer to slow cooker with cup

wine, 2 cups o stock and remaining ingredients.

Cook on LOW or 8-10 hours or HIGH or 4-6 hours.

To thicken sauce, i necessary, blend 2 tsp o

cornfour with 1 tablespoon o water and stir through

sauce and cook on HIGH or 10 minutes.

p res s U re c OOk er

Heat pressure cooker over medium high heat and

spray with oil. Add onion, carrot, celery and garlic

and cook until onion sotens. Add cup red wine

and 1 cup bee stock with remaining ingredients

(except or the gremolata) and cook or 30 minutes

on high pressure.

Release pressure by quick release method,

according to manuacturers instructions. You may

need to thicken sauce by simmering over high heat

or a ew minutes. Combine gremolata ingredients

and scatter over bee.

GlutenFree

DairyFree

DiabetesFriendly


11/22


Mexican Pulled Porkwith HomemadeBarbecue SauceServes 4

One o the hottest ood trends at the moment is Mexican

ood, and this smoky BBQ favour eatures in many south o

the border dishes.

Keep an eye out or the ashionable taco ood trucks and

pop up BBQs around town selling these abulous new

favours.

500g pork scotch llet or leg, removed rom ridge

& brought to room temperature beore cooking

1 cup hommad Babu sau

cup bee stock

Preheat oven to 170C. Place ingredients (except sauce)

in baking dish, cover very tightly with oil and cook or 3

hours.

Remove rom oven and shred with 2 orks. Add shredded

pork to sauce and stir through beore serving.

Serve pulled pork in warmed crusty wholegrain rolls or

wraps with avocado andw saad (see page 35)

s lOw c OOk er

Place ingredients (except sauce) in slow cooker and cook

on HIGH or 4-5 hours, or LOW or 8-10 hours.

Remove rom cooker and shred with 2 orks. Add

shredded pork to sauce and stir through beore serving.


Place ingredients (except sauce) in pressure cooker and

cook on high pressure or 35 minutes. Remove rom cooker

and shred with 2 orks. Add shredded pork to sauce and stir

through beore serving.

Recipes.com.au

GlutenFree

DairyFree

DiabetesFriendly

Lamb Shanks withPreserved Lemon& Lima BeansServes 4

200g dried lima beans, soaked or at least

an hour or overnight

4 French trimmed lamb shanks (ask your butcher)

2 medium red onions, chopped

4 cloves o garlic, crushed

1 whole preserved lemon rind, rinsed & nely chopped

1 tsp ground cinnamon1 tsp ground ginger

cup lemon juice

cup stock

salt & pepper to taste

300g brussel sprouts, cut in hal

cup chopped resh parsley

cup resh chopped coriander

Brown shanks two at a time in an oil sprayed ry pan until

brown all over, and set aside.

Spray pan again, add onion and garlic and cook until

sotening and starting to brown.

Add lemon and spices and cook o r a ew minutes. Add

lemon juice and water and loosen anything stuck on the

bottom o the pan.

Add drained lima beans and shank s, season with salt

and pepper.

Cover very tightly in an oven proo dish with oil and add

an extra cup o stock in the oven at 180C or 2 hours.

For the last 30 minutes, add brussel sprouts and cook

uncovered.

slOw cOOker

Ater browning shanks and adding lima beans, you

can cook this dish in a slow cooker or 6-8 hours

adding an extra cup o stock. Add brussel sprouts

in the last 1.5 hours o cook ing.


Ater browning shanks and adding lima beans,

cover and bring up to pressure and cook or 35

minutes. Release pressure using quick release

method according to manuacturers instructions

and add brussel sprouts, seal and cook or another

2 minutes. Release pressure again by quick release

method and serve immediately.

hommad Babu sau (makes approx. 3 cups)

700ml tomato passata

1 cup red wine vinegar

cup molasses

1 orange, juiced and zested

1 lemon, juiced and zested

2 tbs Worchestershire sauce

1 tbs paprika

cup seeded mustard

3 tsp sambal oelek (or minced chilli)

2 tsp minced garlic

cup dry sherry

2 tbs soy sauce

Combine all ingredients in a heavy based

saucepan, bring to the boil and reduce to a simmer.

Cook or approximately 30 minutes, or until reduced

by hal and consistency is thick and syrupy.

GlutenFree

DairyFree

DiabetesFriendly


12/22


Kashmiri Chicken& Sweet Potato CurryServes 4

This is an aromatic, rather than spicy Indian dish - unless

you want to up the ante and add more chilli. Its perect or

colder days. Slow cook in the morning or ast cook in the

pressure cooker when you get home.

1 red onion, chopped

2 cloves garlic, crushed

1 tsp minced ginger2 tsp ground cumin

2 tsp ground coriander

1 tsp ground turmeric


2 tsp mustard seeds

500g skinless chicken thighs

1 cups chicken stock

400g tin crushed tomatoes

700g sweet potato, cut in 2 cm cubes

300g green beans, trimmed

bunch resh coriander, chopped, plus a ew sprigs to serve

1 tsp black sesame seeds

Preheat oven to 180C. Spray a nonstick ry pan with oil, add

onion and cook or a ew minutes. Add garlic, ginger, all spices

and cook or a ew minutes until ragrant.

Transer to an oven proo dish, add chicken, stock and sweet

potatoes, cover and cook or an hour, adding beans or last

5 minutes.

Stir through coriander and serve topped with sprigs o

coriander and sesame seeds.

GlutenFree

DairyFree

DiabetesFriendly

Recipes.com.au

Smoky Seaood StewServes 2

The trick to cooking squid, calamari or octopus is either

very quickly or very slowly.

This method is ailsae and panic ree, giving you time to

make a salad, set the table or put your eet up. No need or

the pressure cooker here.

1 shallot, nely chopped

2 cloves garlic, crushed

2 anchovy llets, mashed roughly with a ork


1 tsp smoked paprika

1 tbs red wine vinegar

400g tin crushed tomatoes

cup vegetable stock

1 green capsicum, deseeded & sliced

200g squid tubes, cleaned, scored & cut in triangles

6 green prawns, shelled & cleaned

2 tbs chopped resh coriander

Heat heavy based saucepan over medium heat, spray

with oil, add shallot, garlic and anchovies. Cook or a ew

minutes, or until onion has sotened. Add sambal oelek,

paprika, vinegar, tomatoes and stock and bring to a simmer

or 10 minutes.

Add capsicum and calamari, bring to a ver y gentle

simmer, then cover and cook or 45-50 minutes.

Add prawns and simmer or 3-4 minutes or un til prawnsare cooked.

Scatter resh coriander and serve withso-bad

romay poaoorsd caufo pa.

GlutenFree

DairyFree

DiabetesFriendly

slOw cOOker

Spray a nonstick ry pan with oil, add onion and cook

or a ew minutes. Add garlic, ginger, all spices and

cook or a ew minutes until ragrant. Transer to slow

cooker, add chicken, stock and sweet potatoes, cover

and cook on LOW or 7 hours.

Add beans and cook on HIGH or a ew minutes, stir

through coriander and serve topped with sprigs o

coriander and sesame seeds.


Brown onion, garlic, ginger and spices in pressure

cooker, then add chicken, stock, sweet potatoes and

tomatoes. Close lid, bring up to pressure and cook

or 15 minutes. Release pressure by quick method

according to manuacturers instructions, add beans

and simmer or a ew minutes. Stir through coriander

and serve topped with sprigs o coriander and sesame

seeds.

slOw cOOker

Heat ry pan over medium heat, spray with oil and

add shallot, garlic and anchovies and cook or a ew

minutes, or until onion has sotened. Add sambal

oelek, paprika, vinegar, tomatoes and stock and

bring to a simmer or 15 minutes. Add capsicum and

simmer or a urther 15 minutes or until sauce has

reduced.

Transer to slow cooker. Add calamari, close lid

and cook on LOW or 1 hour. Add prawns and cook

on high or 5-10 minutes or until prawns are cooked.

Scatter resh coriander to serve.


13/22


GlutenFree

DairyFree

DiabetesFriendly

Recipes.com.au

Egg & Noodle Soup Serves 2

1 egg

juice o a lemon

2 cups o chicken stock (see opposite recipe)

250g packet o SlimPasta Angel Hair pasta, well rinsed1 tbs chopped parsley

Heat chicken stock to a gentle simmer. Beat egg with

lemon juice and divide between two serving bowls.

Add pasta to st ock and return to t he boil, add to bowls

with egg mixture and sprinkle with parsley to serve.

Chicken StockMakes Approx. 8-10 cups

You can use a whole chicken, but t ry using a mixture

o rames, necks and wings.

1 kg chicken rames or carcasses

1 kg o necks, wings or mixture o both

2 cloves o garlic, crushed

1 large onion, cut in quarters

3 carrots, cut in chunks

3 stalks o celery, cut in chunks and some young leaves

2 bay leaves

3 sprigs o parsley

1 tsp black peppercorns

salt to taste

Place all ingredients in a large heavy based pot, add

enough cold water to cover and bring to a gentle simmer

and cook or our hours removing any scum rom the

surace. Never boil rapidly with bones as this results in

a cloudy stock.

Strain through a colander and discard bones and

vegetables. For an even clearer stock, line colander with

clean muslin or chux .

To concentrate the stock, bring to the boil now bones have

been removed and continue to cook uncovered.


Place all ingredients in a pressure cooker, add enough

cold water to cover, ensuring you havent lled your cooker

above the manuacturer's suggested level. You may need

to do this in batches.

Cover and cook on high pressure or 15 minutes, then

quick release pressure according to manuacturer's

instructions. Strain through a colander and discard bones

and vegetables. For an even clearer stock, line colander

with clean muslin or chux.

I you need to concentrate the stock, bring to the boil now

bones have been removed and continue to cook uncovered.

Never boil rapidly, this results in a cloudy stock.

GlutenFree

DairyFree

DiabetesFriendly

slOw cOOker

Place all ingredients in slow cooker, add enough

cold water to cover, ensuring you havent lled your

cooker above the manuacturer's suggested level.

Cover and cook on HIGH or 60 minutes, and

remove any scum rom the surace. Cover again

and cook on LOW or 6-10 hours. Strain through a

colander and discard bones and vegetables. For an

even clearer stock, line colander with clean muslin

or chux. I you need to concentrate the stock, bring

to the boil now bones have been removed and

continue to cook uncovered. Never boil rapidly with

bones as this results in a cloudy stock.

FOr All MethODs

Rerigerate overnight and remove the layer o at.

This can be stored in the ridge or up to 3-4 days

or reeze or up to 3 months and brought to the boil

again beore using.


14/22


Veg GlutenFree

DairyFree

DiabetesFriendly

Recipes.com.au

Vegetable& Chickpea CurryServes 2

1 onion, roughly chopped

1 garlic clove, nely chopped

1 tbs red curry paste

1 cm piece o resh ginger, grated

200g pumpkin, cut into 3cm cubes

150g green beans, stalk ends removed, cut in hal

1 large carrots, sliced

150g canned chickpeas, drained and rinsed400g tin crushed tomatoes

cup vegetable stock

200ml light coconut milk

1 tbs resh coriander leaves, chopped

1 cup cooked brown rice

Heat a medium sized pan over high heat. Spray with oil. Add

ginger, onion, garlic and curry paste or a ew minutes until

ragrant. Add a splash o water to loosen mixture i required.

Stir in pumpkin, green beans, carrots and chickpeas, crushed

tomatoes, vegetable stock and light coconut milk.

Bring to the boil. Cover, reduce heat and allow to simmer

or 20 minutes. Remove the lid, stir the contents and cook

or a urther ten minutes. Remove rom heat and stir through

coriander leaves. Serve with brown rice.

slOw cOOker

Heat a medium sized pan over high heat. Spray with

oil. Add onion, garlic, ginger and curry paste or a ew

minutes until ragrant. Add a splash o water to loosen

mixture i required. Remove rom the pan and add to

a slow cooker.

Add pumpkin, green beans, carrots, chickpeas,

crushed tomatoes and vegetable stock to the slow

cooker. Set the slow cooker on low and cook or 6

hours. Ater 6 hours, add the coconut milk and cook

or a urther 30 minutes. Remove rom heat and stir

through coriander leaves. Serve with brown rice.

Spiced Caulifower PilaServes 2 as a main or 4 as a side dish

Veg GlutenFree

DairyFree

DiabetesFriendly

3 Madame Flavour Green Jasmine & Pear inuser pods

1 shallot, nely chopped

1 clove garlic, minced

1 tbs grated ginger1 tsp ground coriander

tsp turmeric

cup brown rice, rinsed

cup o mixed quinoa (red, white & black), well washed

tsp salt

150g caulifower, very nely chopped (you can grate or chop in

ood processor)

50g baby spinach leaves or rocket

15g pumpkin seeds, toasted

Inuse tea pods in 1 cups o boiling water and set aside.

Heat a non stick saucepan over medium heat, spray with

oil and add shallot, garlic, ginger, coriander and turmeric

and cook or a ew minutes. Add rice, quinoa and inusedtea.

Add another cup o boiling wa ter to pods and set a side

or a ew minutes.

Bring rice mixture to the boil, cover and cook until almost

all liquid has evaporated.

Add remaining hal cup o tea a nd caulifower, cover

and continue to cook until steam holes appear in the rice.

Remove rom heat, add spinach and stand or 5 minutes.

Serve with pumpkin seeds.


15/22


Small meals and

Sides

Persian Split Peas & BarleyServes 2

Veg

Make sure you dont overcook the barley and peas, it's

great to have some bite still in them.

cup split yellow peas

1 red onion, nely chopped

1 clove garlic, nely chopped

1 tsp cumin seeds

4 cardamom pods, crushed

2 cloves

1 cinnamon stick

cup barley

1 cup vegetable stock

200g sweet potato, cut into chunks

150g cavolo nero (Tuscan kale or black spinach), chopped

1 tbs currants, soaked in 1 tbs hot water

cup chopped resh coriander, plus a ew sprigs to serve

15 g pistachios, chopped

Rinse split peas, cover with water and set aside to soak.

Heat a non stick pan, spray with oil and add onion, garlic,

cumin, cardamom, cloves and cinnamon and cook or a ew

minutes.

Rinse barley well and add to pot with stock and simmer

or 15 minutes. Add drained and well rinsed peas, return to

a simmer and cook or 25 minutes.

Add sweet potat o, cavalo nero and curran ts and cook or

another 10-15 minutes, or until liquid has evaporated and

ingredients have cooked.

Adjust seasonings, add coriander and top wit h pistachios

and coriander sprigs.

Recipes.com.au

DairyFree

DiabetesFriendly


16/22


Baked Beans withHomemade BarbecueSauceServes 1

A perect Sunday morning breakast. Prepare it the night

beore and just heat in the morning.

You can always used tinned beans, but once youve cooked

your own, you may never go back to the mushy canned variety

again! Remember, this is SLOW ood cooking. All it takes is

a little orward thinking. Soak the beans the night beore as it

makes them easier to digest and they cook quicker.

Its always worth cooking a big batch o beans and reeze insnap lock bags or convenient portion control. 250g cooked

beans is equivalent to a drained 400g can. Better still make

a large batch o BBQ beans and reeze in snap lock bags or

convenient portion control.

cup cooked hao ba

(also known as Great Northern Beans)

cup hommad Babu sau

cup vegetable stock

25g diced chorizo sausage

20g baby spinach leaves

1 tbs chopped parsley

Heat a nonstick ry pan over medium heat and cook

chorizo till crisp and brown.

Add beans, sauce and st ock and gently simmer or

10 minutes or until sauce has thickened.

Stir through spinach and parsley to serve.

hao ba

1 cup haricot beans, soaked overnight in plenty o water

Cover with 10cm o water and simmer gently in a

saucepan or 1 hours.

Or add to pressure cooker, cover with 3cm o water and

cook or 20 minutes.

Veg GlutenFree

DairyFree

DiabetesFriendly

GlutenFree

DairyFree

DiabetesFriendly

Carrot & Red Lentil MashServes 4

cup red lentils, well rinsed

1 cups vegetable stock

1 tsp cumin seeds, crushed

250g carrots, washed and cut in 2cm chunks1 tbs sunfower seeds

salt and cracked pepper to taste

Cook lentils in boiling stock and cumin seeds or 5 minutes.

Add carrots and continue to cook or 8 minutes then roughly

pure with a stick blender. Adjust seasonings.

Heat a small non stick ry pan over medium heat and cook

sunfower seeds or a ew minutes, tossing oten until golden.

Scatter mash with sunfower seeds.

Recipes.com.au

hommad Babu sau (Makes approx. 3 cups)

700ml tomato passata

1 cup red wine vinegar

cup molasses

1 orange, juiced and zested

1 lemon, juiced and zested

2 tbs Worchestershire sauce

1 tbs paprika

cup seeded mustard

3 tsp sambal oelek (or minced chilli)2 tsp minced garlic

cup dry sherry

2 tbs soy sauce

Combine all ingredients in a heavy based saucepan,

bring to the boil and reduce to a simmer. Cook or

approximately 30 minutes or until reduced by hal and

consistency is thick and syrupy.


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Two Pea Mash Serves 4

cup green split peas

2 cups o vegetable stock

1 cup (170g) rozen peas

Fresh mint tips

Salt and pepper

Cook split peas in stock until almost all stock has been

absorbed.

Add rozen peas and hea t or a ew more minutes. Roughl y

mash with a potato masher and season to taste.

Add mint to serve.

Veg GlutenFree

DairyFree

DiabetesFriendly

Veg GlutenFree

DairyFree

DiabetesFriendly

Fennel & Parsnip PureServes 2

1 brown onion, roughly chopped

1 small ennel bulb, stalks removed & bulb roughly chopped

2 large parsnips, peeled and coarsely chopped

1 tb olive oilSalt and pepper

Heat a medium sized pot over medium to high heat. Spray

with oil spray.

Add onion and ennel and cook until vegetables are tender

(not brown). Add parsnips and cover with water. Bring water

to the boil. Reduce heat to allow vegetables to simmer or

30 minutes or until tender. Drain water.

Place onion, ennel, parsnips and oil in a ood processor

to pure. Add salt and pepper to taste.

Recipes.com.au


18/22


DiabetesFriendly

Veg GlutenFree

Creamy PolentaServes 4

cup skim milk

cup vegetable stock

1 clove o garlic, peeled & crushed with back o knie

5 sprigs o rosemary

cup polenta (corn meal)

2 tbs Philadelphia Light Cream or Cooking

Bring milk, stock, garlic and 2 sprigs o rosemary to a

simmer. Slowly pour in polenta, stirring to combine. Reduce

heat to very low and continue to cook until polenta is thick

and creamy.

Stir through light cream to serve with remaining sprigs

o rosemary.

Recipes.com.au

Veg GlutenFree

DairyFree

DiabetesFriendly

Winter Salad Serves 2

150g radicchio leaves, shredded

bunch parsley, chopped

20g chopped walnuts, toasted

D

1 tsp capers

2 anchovy llets (optional)

juice & zest o a lemon

2 tsp olive oil

salt and pepper to taste

Blend together dressing ingredients with a stick blender

and toss with radicchio, parsley and walnuts.


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slow cooking 37

This is the easiest way to make granola, without any added

at. Just remember to walk past every hal hour and give it a

stir- without eating any!

cup maple syrup

cup unsweetened apple sauce

3 tsp orange blossom water

3 cups rolled oats

1 cup Alps Bd (see website or recipe)

cup shredded coconut

cup skim milk powder

1 tsp ground cinnamon

1 tsp ground nutmeg

tsp ground cloves

150 g dried cranberries

ways to use your slow cooker

5surprising

DiabetesFriendly

Veg

Place maple syrup, apple sauce and orange blossom

water in slow cooker and heat on HIGH until well

combined.

Combine dry ingredients and add about a quarter

o mix to the slow cooker, stirring well until dry mix

is coated. Add another quarter and mix again. Add

remaining and mix well.

Turn cooker to LOW and continue to cook or 4-6

hours, stirring every 30 minutes. Turn o and let cool

completely beore storing in an airtight container or

4-6 weeks.

Maple Cranberry GranolaMakes approx. 5 cups, cup per serve
http://www.weighitup.com.au/recipes/alps-blendhttp://www.weighitup.com.au/recipes/alps-blendhttp://www.weighitup.com.au/recipes/alps-blend


20/22


Its worth cooking extra to reheat or lunch with some

salad and tuna or ham.

2 small Carisma (low GI) potatoes or sweet potatoes

oil spray2 cloves o garlic, whole

4 sprigs o rosemary, leaves stripped

tsp salt

Wash potatoes, spray with oil and place in slow cooker

with garlic, rosemary and salt.

Close lid and cook or 2-2hours on LOW or until tender

when pierced with a skewer. Serve immediately.

Recipes.com.au

Veg GlutenFree

DairyFree

DiabetesFriendly

Sparrow CakeServes 12

This is a lighter version o the traditional Hummingbird cake.Who

would think you could cook a magnicently moist and tasty cake in

the slow cooker? You can put it on and run out to do the shopping

without earing a burnt cake. You get even longer i you put it on

delayed start time to t a workout in as well!

A great way to make a cake in summer when you dont want a

hot oven on. Round slow cookers tend to produce the best results,

as opposed to rectangular ones.

cup canola oil

cup unsweetened apple sauce

cup dark brown sugar

2 large eggs

3 very ripe bananas, mashed

cup wholemeal spelt four

cup plain four

1 tsp bicarb soda

tsp ground cinnamon

tsp ground nutmeg

30g chopped walnuts

440g tin crushed pineapple in natural juice, drained

i

400g tin mangoes in juice, drained

125g light cream cheese (or a dairy ree version)

Line the bottom o your slow cooker with baking paper and spray

the sides with oil spray.

In a separate bowl whisk together oil, sauce and sugar until

creamy, then whisk in eggs and vanilla. Add banana and blend until

smooth.

Combine fours, bicarb soda, spices and walnuts in a bowl

and add to wet mix to make a thick creamy batter. Fold through

pineapple and add batter to slow cooker.

Cover and cook on LOW or 2 hours. Test by inserting a skewer

into the middle.

Stand with lid o or 30-45 minutes to cool careully then invert

onto a wire rack to cool completely.

Once cool, wrap in plastic wrap and chill or 8 hours beore icing.

To make icing blend together ingredients, chill or 30 minutes and

spread on cake.

Slow-baked Rosemary PotatoesServes 2

DiabetesFriendly

Veg DairyFree


21/22


22/22

slow cooking recipe ebook

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