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150 Healthiest Slow Cooker Recipes on Earth: The Surprising Unbiased Truth about How to Make Nutritious and Delicious Meals That Are Ready When You AR

Autor Jonny Bowden, Jeannette Bessinger, Quayside
en Limba Engleză Paperback – 31 dec 2011
"Jonny and Jeannette have done a wonderful job at marrying healthy, delicious recipes with invaluable (and surprising) nutrition information for each of these hearty slow-cooker recipes."—Alicia Rewega, editor-in-chief of Clean Eating magazine
"These convenient, time-saving dishes are delicious, healthy, and easy from prep to clean up!"—Calvin Hurd, publisher of Total Health Online, www.totalhealthmagazine.com
"The 150 Healthiest Slow Cooker Recipes on Earth is a foolproof guide to cooking flavorful, super satisfying one-pot dishes perfect for any budget or diet. You’ll feel good about eating meals made with the most nutrient-packed ingredients out there—and you’ll savor every bite while getting healthier!"—Nicole Brechka, editor of Better Nutrition
"Many people think choosing healthy foods means they won’t taste very good. Jonny and Jeannette prove otherwise. Even people who are eliminating sugar and other sweeteners from their diets can find dozens of simple, scrumptious, nutritious dishes."—Connie Bennett, CHHC, CPC, ACC, author of Sugar Shock! and Beyond Sugar Shock (May 2012, Hay House) and founder of The Sugar Freedom Now Course
Discover how to make mouth-watering, super-healthy, and super-convenient slow-cooked meals! Nationally-known nutritionist Jonny Bowden, Ph.D., C.N.S., and chef Jeannette Bessinger, C.H.H.C., take slow cooking to a whole new level with these easy, nutritious, and deliciously satisfying recipes!
The “clean foods team” of Dr. Jonny and Chef Jeannette use wholesome ingredients, such as fresh fruit and vegetables, grass-fed beef, wild-caught fish, and pasture-raised poultry in their recipes. Losing none of the convenience, they skip the high-sodium canned food “products” used in many slow cooker recipes and bring you dishes with both traditional and ethnic flair. Try the Real Deal Beef Stew with Orange and Clove, the Quick Sesame Teriyaki Low-Carb Lettuce Wraps, the Hot and Hearty Red, White, and Blue Crab Dip, or the Gingered Honey Pears with Cinnamon Sticks. Bon appetit!
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Specificații

ISBN-13: 9781592334940
ISBN-10: 1592334946
Pagini: 256
Ilustrații: 40
Dimensiuni: 201 x 251 x 23 mm
Greutate: 0.95 kg
Ediția:New.
Editura: Fair Winds Press (MA)

Cuprins

Introduction
Part 1: The Mains
Meat
Tangy Tomato Grass-Fed Pot Roast
High-Protein Two-Bean ’n Sirloin Tip Chili
Real Deal Beef Stew with Orange and Clove
New England Corned Beef and Cabbage
Clean Loaded Sloppy Joe with a Kick
Vegetable-Loaded Beef and Barley Stew
Grass-Fed Beef with Butternut Squash and Cherries
Simplest High-Fiber Beefy Tacos
CLA-Rich Beef Biryani
Leaner, Savory Slow-Cooked Meatloaf
Iron-Rich Ground Sirloin Borscht
Moroccan Braised Lamb Shanks in Fresh Tomatoes and Red Wine
Beanie Slow-Cooked Shepherd’s Pie
Taste of India Lamb
High-Fiber Curried Mulligatawny Lamb Stew
Luscious, Leanest Lamb Chops
Poultry
Versatile, Lean, and Easy Chicken Base
Lower-Sugar BBQ Pulled Chicken Thighs
Chunky German Sausage and Sauerkraut Stew
Easiest Lean Artichoke Chicken
Clean Peanutty Thai Chicken
Lean Dried Apricot Chicken and Wild Rice Soup
Easy Asian Sweet Chili Chicken
Veggie-Rich Asian Chicken Stew
Low-Cal Fiesta Mexi-Chicken
Flavorful, Fiber-Full Moroccan Chicken
Lean Lemon-Apricot Chicken
In-a-Pinch Protein Pesto Chicken and Mushrooms
Free-Radical-Fighting Kalamata Chicken
Spinach, Basil, and FetaߝStuffed Chicken Rolls with Pignoli
Sweet and Saucy Free-Range Chicken Thighs
Satisfying, Spicy Lemon Chicken
Indian Super-Spice-Rubbed Chicken
Quick Sesame Teriyaki Low-Carb Lettuce Wraps
Savory Slow Cooker Tender Turkey Drumsticks
Flavanol-Rich Cocoa Chicken Mole
Jamaican Jerked Turkey Legs
Low-Cal Tropical Turkey Breast
Turkey and Fruit-Sweetened Cranberry Sauce Supper
Lean and Green Stuffed Peppers
Lean and Easy Taco Salad
Loaded Split Pea Sweet Potato Soup
Meatless
Sweet ToothߝBuster Sweet Potato Apple Soup
Pineapple Pepper Chili
Mighty Minestrone
Lean Green Curried Tofu
Low-Cal Caribbean Black Bean Soup
Seeded and Stuffed Carnival Squash
Liver-Lovin’ Root and Cabbage Stew
Vitamin CߝRich, Three-Pepper ’n Bean Chili
Italian White Bean Soup
No-Cream of Leek and Potato Soup
Rich and Creamy High-Fiber Sweet Potato Peanut Bisque
Curried Spinach and Lentils
Seafood
Gifts from the Sea Chowder
Pungent, Light, and Clear Thai Seafood Stew
Shellfish Jambalaya
Sea Scallops Mediterranean
Light Louisiana Creole Shrimp Soup
Piquant Hot Tuna and Cannellini Stew
Tangy Tomato-Soused Salmon Patties with Pineapple and Miso
Zested and Light Lemon-Garlic Tilapia with Roasted Shiitakes
Omega-Rich Dilled Salmon Dijon
Part 2: Stocks, Sauces, Purees, and Infusions
Stocks
Mushroom Madness Stock
Lean and Clean Gingered Chicken Stock
Bone-Strengthening Beef Stock
Hearty, Rich Roasted Veggie Stock
Freshest Veggie Stock
Flavorful and Nourishing Turkey Stock
Capsaicin-Kickin’ Fiery Fish Stock
Sauces
Lower-Sugar Curried Mango Nectarine Chutney
Low-Cal Herbed Lemon Sauce
Slow-Cooked Two-Tomato and Spicy Turkey Sausage Sauce
Mega Omega Piquant Artichoke, Olive, and Anchovy Sauce
Immune-Boostin’, Gut-Bustin’, Fiery BBQ Sauce
Happy, Healthier Homemade Ketchup
Memorable Gingered Peach and Blues Sauce
Alkalizing Coconut Lemon Curd
All-Fruit Pear Apple Molasses
Purees
Luscious, High-Fiber Raspberry Puree
Potassium Powerhouse: Fresh Pumpkin Puree
Infusions
Fresh Thai Oil Infusion
Heart-Healthy Spiced Citrus Oil Infusion
Part 3: Side Dishes
Lower-Cal Easy Cheesy Pepper Corn
Shallot Apple Brussels Sprouts
Not Your Grandma’s Green Beans
Fresh Chili Lime Cob Corn
Fragrant Fall Rutabaga Mash: Potassium Powerhouse
Liver-Lovin’ Red Cabbage, Green Apple, and Sweet Onion
Sulfur-Rich Cayenne Caramelized Onions
Earthy High-Fiber Wild Rice and Veggies
Curried Lime Beta-carrots-tene
Autumnal Rich-Roots Medley: Sweet Potatoes, Parsnips, and Celeriac
C-Rich Lemony Leek and Fennel Potatoes
Tender and Tangy “Baked” Yams with Coconut Lime “Butter”
Cran-Orange Sweet Potato Custard
Fresh Sweet ’n Sour Beets
Fresh and Light Summer Medley with Feta: Zucchini, Bell Peppers, and Onion
Curried Coconut Cream of Cauliflower Soup
Fruit-Stuffed Acorn Squash
Summery, Colorful Herbed Carrots and Green Beans
Orange Iron-Rich Beets with Walnuts
Iron-Power Garlic Spinach with Roasted Reds
Whole-Grain Asian Shiitake Barley
Low-Carb Spice-Rubbed Spaghetti Squash
Fiber-Fantastic Mexi Beans
Wine-Braised Antioxidant-Rich Artichokes
Nuts for Wild Rice
Part 4: Appetizers and Snacks
Appetizers
Pureed White Bean Dip with Rosemary Oil
Tangy Grass-Fed Meatballs
Low-Carb Cheesy Spinach-Artichoke Dip
Flavorful Free-Range Chicken Wings
Antioxidant-Rich Bubbling Black Bean Dip
Rich Reuben Dip with Flu-Fighting Sauerkraut
Mediterranean Stuffed Grape Leaves
Clean and Tasty Pizza Fondue
Low-Carb Sesame Turkey Meatballs
Protein-Rich Pastured Chicken Liver Pate
Hot and Hearty Red, White, and Blue Crab Dip
Snacks
Cheesy Gluten-Free Spoonbread
Whole-Grain Crunchy Party Mix
Sweet, Lower-Sugar Rosemary Mixed Nuts
Baba Ghanoush: Aromatic Antioxidants
Dark Chocolate Trail Mix for a Crowd
Eye-Poppin’ Lean and Clean Pecans
Sugar-Balancing Cinnamon Almonds
Lightly Sweetened Autumnal Fruit Butter
Nutty Lentil All-Veg Pate
Part 5: Drinks, Desserts , and Breakfasts
Drinks
Irish Moss Tonic
Clean Classic Wassail
Hot Vitamin CߝPop Cranberry Cider
Resveratrol-Raising Fresh Grape Delight
Habanero-Spiked “Red Hot” Cider
Lower-Cal Vanilla Bean Chai
Desserts
Steamy, Creamy, High-Calcium Chai Pudding
Juice-Sweetened Tropical Fruit Compote
Gingered Honey Pears with Cinnamon Sticks
Low-Cal Cocoa Tapioca
Glorious Glazed Bananas
Low-Sugar Lemon Honey Custard
Fibered-Up Strawberry Sourdough Bread Pudding
Antioxidant-Rich Sweet Potato Carrot Pudding
Low-Sugar Choco-nutty Rice Pudding
Spiced Candied Apples and Yams with Raw Chocolate Drizzle
Antioxidant-Burst Raspberry Peach Cobbler
Lower-Sugar Raisin-Orange Pumpkin Pie Pudding
Fresh Pineapple with Coconut Lime Rum Sauce
Strawberry-Lime Antioxidant Granita
Breakfasts
Fruit ’n Nutty Overnight Breakfast Groats
Eggy Spiced Whole-Grain Breakfast Bread Pudding
Resources
Acknowledgments
About the Authors
Index

Notă biografică

Jonny Bowden, Ph.D., C.N.S., www.jonnybowden.com, a board-certified nutritionist, is a nationally known expert on nutrition, weight loss, and health. A former member of the editorial advisory board of Men's Health magazine and the health columnist for America Online, he's also written or contributed to articles for national publications, including the New York Times, Wall Street Journal, Forbes, Time, Marie Claire, Diabetes Focus, Fitness, Cosmopolitan, Family Circle, Prevention, Self, and Shape. He is the author of numerous books on health and nutrition, including The 150 Healthiest Foods on Earth, The Healthiest Meals on Earth, and The 150 Most Effective Ways to Boost Your Energy. A popular, dynamic, and much sought-after speaker, he's appeared on CNN, Fox News, MSNBC, ABC, NBC, and CBS, and speaks frequently around the country.
Jeannette Bessinger, C.H.H.C., the Clean Food Coach, www.thecleanfoodcoach.com, is an award-winning nutrition educator and personal whole foods chef. She is the author and co-author of 7 books, including The 150 Healthiest 15-Minute Recipes on Earth and Simple Food for Busy Families. She is the designer and lead facilitator of a successful, long-running, hospital-based weight loss program, a popular speaker, and a consultant to national organizations and coalitions working to improve the health of people stuck in the sand traps of the standard American diet. Her nutrition and clean food perspectives have been showcased in Consumer Reports, Clean Eating, Better Nutrition, Parenting, Martha Stewart Living, NPR, and NBC News Health Check.

Extras

Spinach , Basil, and FetaߝStuffed Chicken Rolls with Pignoli
From Dr. Jonny: Pignoli are another name for pine nuts, those small, white, oval-shaped nuts that are actually the edible seeds of pines and are in demand because of the popularity of pesto. Here they add just a touch of flavor, texture, and visual interest to these delicious fetastuffed chicken rolls, which boast a ton of nutrition from the spinach (iron, calcium, magnesium) and the kalamata olives (healthy plant chemicals called polyphenols). The lean chicken and feta cheese make this a high-protein dish. Fun fact: Kalamata olives are named after the city of Kalamata in Greece and are known for being jumbo size with a meaty taste. They enjoy PDO status (Protected Designation of Origin), which is a legal framework in the European Union designed to protect the names of regional foods.
Ingredients:
- Olive oil cooking spray
- 6 boneless, skinless chicken breast halves
- 8 ounces (225 g) feta cheese, crumbled
- 4 cups (120 g) chopped baby spinach
- 1⁄4 cup (10 g) chopped fresh basil
- 1⁄4 cup (25 g) finely chopped pitted kalamata olives
- 4 cloves garlic, minced
- 2 teaspoons olive oil
- 1⁄2 teaspoon each salt and freshly ground pepper
- 1 can (14.5 ounces, or 406 g) diced tomatoes with garlic and basil, undrained
- 1⁄4 cup (34 g) toasted pine nuts
Directions:
Lightly spray the insert of a slow cooker with olive oil and set aside.
Place each chicken breast between two sheets of waxed paper and use a meat mallet to pound them to about 1⁄4-inch (6 mm) thickness; lay them out flat. In a medium-size bowl, combine the feta, spinach, basil, olives, garlic, and olive oil and mix well.
Lightly and evenly sprinkle each chicken breast with salt and pepper. Dividing the spinach and feta mixture by 6, spoon an equal measure onto the wider end of each breast and roll it up. Lay the rolls close together, seam sides down, in the slow cooker insert and pour the diced tomatoes evenly over all. Cover and cook on high for about 4 hours, or on low for 5 to 6 hours, until the chicken is cooked through. Garnish with the pine nuts to serve.
Yield: 6 servings
Per Serving: Calories 327.5; Calories From Fat 149.8; Total Fat 15.8 g; Cholesterol 104.4 mg; Sodium 868.8 mg; Potassium 523 mg; Total Carbohydrates 9.1 g; Fiber 2.1 g; Sugar 2 g; Protein 36.1 g