7/30/2019 Slow cooking recipe ebook
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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
* 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
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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.
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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-stock7/30/2019 Slow cooking recipe ebook
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Weigh It Up slow cooking 9
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.
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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.
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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
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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
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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
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Weigh It Up slow cooking 19
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
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Weigh It Up slow cooking 21
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.
p res s U re c OOk er
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.
p res s U re c OOk er
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
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Weigh It Up slow cooking 23
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
1 tsp sambal oelek (or minced chilli)
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
2 tsp sambal oelek (or minced chilli)
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.
p res s U re c OOk er
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.
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Weigh It Up slow cooking 25
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.
p res s U re c OOk er
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.
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Weigh It Up slow cooking 27
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.
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Weigh It Up slow cooking 29
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.
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DairyFree
DiabetesFriendly
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Weigh It Up slow cooking 31
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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Weigh It Up slow cooking 33
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
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Weigh It Up slow cooking 35
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-blend7/30/2019 Slow cooking recipe ebook
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Weigh It Up slow cooking 39
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
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