Paleo Crock Pot: Simple and Scrumptious Paleo Slow Cooker Recipes
Author: Jennifer Golden
Date: 2014-03-18T04:00:00+00:00
Keywords: Cookbooks; Food & Wine; Kitchen Appliances; Slow Cookers; Special Diet; Gluten Free; Paleo; Special Appliances; Gluten-Free
Description: Looking for Delicious Paleo Recipes for Your Crock Pot? Download Today and Receive a FREE Copy of my Popular Cookbook "Craving Crushers!" Paleo slow cooker meals do not have to be the same old boring stews – in this book you will find exciting ways to prepare a variety of healthy, tasty and appealing Paleo recipes for every occasion – from weekday family dinners to elegant meals for entertaining. Best Selling Author, Jennifer Golden, has put together diverse, great tasting recipes that will appeal to everyone, earn you plenty of compliments and most importantly, save you a lot of time. Take a

Paleo Crock Pot

Simple & Scrumptious Slow Cooker Recipes

By: Jennifer Golden

Disclaimer

© 2013 Jennifer Golden

This publication is protected by copyright. No part of this eBook may be reproduced or transmitted in any form or by any means including recording, photocopying, scanning or electronic copies without prior written permission from the author.

All information, ideas and guidelines mentioned in this eBook are for informational purposes only. This publication cannot be used as a substitute for professional medical advice. The nutrition or fitness guidelines mentioned in this eBook do not take individual circumstances into consideration so may not be appropriate in your case.

The author has taken utmost care to confirm the accuracy of the content; however, all readers are encouraged to follow information at their own risk. The author cannot be held responsible for any personal or commercial damage that results from misinterpretation of information, negligence or otherwise. Always consult your healthcare professional if you have questions regarding specific medical conditions, or before starting a new diet.

Table of Contents

Introduction              5

About This Book              5

Basic Principles of Paleo diet              6

Paleo- Perfect Poultry              9

Countryside Chicken with Bacon and Yams              10

Portuguese Paleo Chicken Stew              11

Holy-Moley Mustard Chicken              12

Creamy Chicken Casserole              13

Chicken Terrine (Terrine de Poulet)              14

Great Wall Orange Chicken              15

Panang Chicken Curry              16

Coq au Vin              17

Orange, Apple, and Cranberry Turkey              18

Hawaiian Turkey Legs              19

Duck and Pineapple Curry              20

Paleolithic Lamb              22

Lamb Meatloaf              23

Lamb Chops with Green Beans and Sweet Potato              24

Mediterranean Lamb and Vegetable Casserole              25

Lamb Shanks with Onion and Mushroom              26

Parsley and Lemon Lamb              27

Tender Slow Cooked Beef              28

Neanderthal Beef Stroganoff              29

Meatballs with Sun-dried Tomatoes              30

Beef Bourguignon              31

Italian-style Beef Casserole              32

Amish Beef Stew              32

Asian Short Ribs with Bok Choy              33

Beef and Almond Picada              34

Prehistoric Pork              36

Braised Pork with Salsa Verde              37

Perfect Harvest Pot Roast              38

Pork Cassoulet with Fennel, Orange, and Apple              38

Pork, Sage, Date, and Carrot Ragout              39

Pork with Apricots and Plums              40

Pork with Red Cabbage and Apples              41

Pork Chops and Cauliflower Mash              42

Chipotle Pulled Pork              44

Honey Caramel Pork with Asian Greens              44

Paleo From the Sea              46

Blood Orange and Honey Tilapia              47

Bayou Jambalaya              47

Lemon Herb Salmon              48

Paprika Seafood Stew              49

South American Fish Stew              50

Fish Chowder              51

Slow-Cooker Caveman Veggies              53

Root Vegetable Curry              54

Sweet Potato Chili              55

Green Bean and Pumpkin Casserole              56

Mediterranean Medley              56

Vegetable Tagline              57

Indian Vegetable Korma              58

Spiced Cauliflower, Okra, and Yams              59

Introduction

About This Book

Whenever I try to imagine what our ancestors might have cooked (many anthropologists believe that cooking helped the hunter-gatherers make the transition into the modern day human), I picture a pot filled with meat and vegetables, simmering for many hours over an open fire. It is quite similar to what the slow cooker does nowadays, isn’t it? This is why I believe that the slow cooked meals are closest to the Paleo methods of food preparation.

With most people leading busy lifestyles, it is hard to spend a lot of time in the kitchen and keep up with their Paleo diet. And while preparing the ingredients in the morning before leaving for work may seem like a tedious chore, you will be glad you did when the aroma of a nourishing bubbling stew welcomes you upon your return.

Slow cooker meals do not have to be the same old boring stews – in this book you will find exciting ways to prepare a variety of healthy, tasty and appealing Paleo recipes for every occasion – from weekday family dinners to elegant meals for entertaining.  We have put together diverse, great tasting recipes that will appeal to everyone, earn you plenty of compliments and most importantly, save you a lot of time.

Try out the traditional one-pot comfort food favorites that are guaranteed to please the entire family, such as Country Chicken Casserole, Braised Lamb Shanks, Fish Chowder, Amish Beef Stew or Harvest Pot Roast; take off on an exotic culinary trip with the rich and colorful Penang or Hawaiian Duck and Pineapple Curries; enjoy the Mediterranean flavors of our Beef and Almond Picada or the Lamb and Vegetable Casserole; or delight your guests on a special occasion with the Chicken Terrine and Turkey Breast with Orange, Apple and Cranberry.

Vegan or vegetarian? No problem – our delectable meatless recipes will help you enjoy the Paleo lifestyle – you will love the North African tagine, Korma curry and Sweet Potato Chili. Following a low- carb diet? We have included lots of low-carb recipes to choose from, or simply omit fruit and substitute the starchy vegetables.

Once you have tried our Paleo slow cooker recipes and learned the basics, just use your creativity and combine what is at hand and soon you will have an endless repertoire of satisfying, yummy and most importantly hassle-free meals.

As with all of my cookbooks, this book does not contain pictures. I have never liked the idea of staging a professional photo-shoot to mislead my readers into believing their dish will look a certain way. Cooking should be fun and inventive, so don't worry what the dish should look like. Make it your way and enjoy the experience!

The recipes here are primarily intended as dinners for a family of four, but you may easily reduce the quantities if you are cooking for two people only. Or keep any leftovers to serve for lunch the following day – they will be even tastier.

Basic Principles of Paleo diet

Paleo attempts to exclude all processed foods, gluten, sugar, and dairy and emphasizes lean high-quality meat, poultry, seafood, fresh vegetables, fruits and nuts – foods that we are genetically adapted to consume. Switching to the Paleo diet is a healthy choice for the entire family.

Here are some of the basic principles:

Depending on your individual needs, incorporate protein (between 3 to 8 ounces) in every meal. Go for lean, grass-fed meat, poultry, seafood, and free-range eggs.

Always have plenty of vegetables with your meals.

Eat fruit, starchy vegetables, and nuts in moderation, especially if you are trying to lose weight.

Use only healthy fat, such as coconut oil, extra-virgin olive oil, avocado oil, and walnut oil.

Opt for simple cooking methods using salt-free spices.

Choose water instead of sugary beverages.

The Paleo diet doesn’t recommend salt (you may notice that the recipes in this book do not include it), but if you decide to add some to your food, just use in moderation pure sea or rock salt.

Paleo Health Benefits

The Paleo or Paleolithic diet (also referred to as the Caveman Diet) is based on the foods that our ancestors ate and has gained significant popularity due to the many health benefits that its proponents claim. The theory behind it is that our bodies are genetically adapted to eating foods that are easily found in nature rather than modern agricultural products.

These are some of the benefits attributed to the Paleo diet:

Lose weight

Gain muscle

Increase energy

Improve digestive system

Reverse diabetes

Lower blood pressure

Lower blood sugar

Improve blood cholesterol

Lower risk of heart disease

Foods to Eliminate

Grains

Legumes (peanuts are in this group)

Refined sugar

Pasteurized dairy

Fruit juices and soft drinks

Vegetable oils

Processed and packaged food

Yeast

Sauces and seasonings

Iodized salt

Allowed Foods

Vegetables

Fruits

Lean meats and eggs

Fish and seafood

Nuts and seeds

Sea vegetables

Fats and oils

Water

The Slow Cooker

The slow cooker was first popularized in the 1970s by Rival Company under the name Crock-Pot and it is not surprising that it’s making a spectacular come-back. It is ideal for hassle-free cooking of nutritious stews, soups, and casseroles and is also cost and energy-efficient (it actually consumes about the same electricity as a light bulb).

Slow cooking produces hearty, satisfying dishes but tends to diminish flavor, so it is important to season the food with plenty of herbs, onions, and garlic. Instead of using just the chopped leaves of fresh herbs such as thyme, rosemary, or oregano, toss in a few stems. It is also a good idea to crush or coarsely grind the spices and seeds (such as coriander, black pepper, cumin, etc.) as this will help release more flavor. And if you like garlic, try pressing one clove onto the dish just before turning off the heat or add a little finely chopped fresh chili.

A few tips:

There are many different brands of slow cookers on the market and the cooking times may vary (sometimes for up to two hours), so follow the manufacturer’s instructions for best results.

There is no need to add oil to the slow cooker – greasing the insert pot is sufficient.

Add just enough liquid to cover the ingredients as moisture doesn’t evaporate during cooking.

Fill the slow cooker up to about two-thirds full.

Homemade stock is best, but if you buy it, always make sure that it is low-sodium and grain and dairy-free.

Some recipes call for wine – make sure you use good quality wine.

Don’t stir the food during cooking.

Thicken the liquid with arrowroot powder, diluted in cold water (best added towards the end of cooking).

Hopefully here you will find recipes that would introduce some new flavors to be added to the list of family staples and the various combinations will give you plenty of tastes and textures to enjoy as well as help you integrate Paleo into your life.

Paleo- Perfect Poultry

Countryside Chicken with Bacon and Yams

Serves 4-6

Prep Time: 15 minutes

Cook Time: 4 hours on HIGH or 7-8 hours on LOW

In this perfectly balanced and flavorful dish, the lean turkey bacon compliments the earthiness of the yams and to make it even healthier, it also features kale, one of the superfoods!

Ingredients:

1 ½ tablespoons olive oil

6 skinless, bone-in chicken thighs

4 slices turkey bacon, chopped

½ pound shallots, peeled and larger ones halved (or use baby onions)

5 garlic cloves, peeled and crushed

¾ cup white wine (or chicken broth)

3 medium yams, cut into 1 ½ -inch chunks

4-5 medium carrots, cut into 1 ½ -inch chunks

2 cups kale leaves, chopped

½ teaspoon smoked paprika (omit if using smoked bacon)

1 teaspoon of each fresh thyme, fresh rosemary, and fresh tarragon, chopped

2 teaspoons arrowroot powder, mixed with ¼ cup water (optional)

2 ½ -3 cups low-sodium chicken broth or water

½ cup coconut milk

Freshly ground black pepper, to taste

1 tablespoon fresh parsley, chopped

Directions:

Heat oil in a large skillet, add chicken thighs and cook for 8-10 minutes, until lightly browned. Transfer to slow cooker.

Add chopped bacon to the skillet, fry for 2-3 minutes and then add shallots and garlic. Sauté 3-4 minutes and pour in the wine to deglaze the skillet. Scatter on top of the chicken.

Layer sweet potatoes, kale, and carrots on top and sprinkle with the chopped fresh herbs.  If you like your sauce thicker, make slurry with the arrowroot and water and add to the cooker.

Pour enough chicken broth to cover the chicken and vegetables.

Cover and cook for about 4 hours on high or up to 8 hours on low setting, until the chicken is tender and meat is falling off the bone. Add the coconut milk, season to taste and stir gently.

Serve sprinkled with parsley.

Nutrition facts per serving:

| calories 259.2 | total carbs 27.9 | protein 19.2 | total fat 6.2 | potassium 870.6 |sodium 265.5 |phosphorus 19.9%|

Portuguese Paleo Chicken Stew

Serves 4-6

Prep Time: 10 minutes

Cook Time: 4 hours on HIGH or 7-8 hours on LOW

This mouth-watering chicken highlights the flavors of the Portuguese cuisine and is a perfect choice for entertaining a crowd.

Ingredients:

1 ½ tablespoons olive oil

6 boneless chicken thighs, cut into 2-inch pieces

8 ounces uncured chorizo, sliced into ¾ -inch pieces (optional)

1 large onion, chopped

6-8 garlic cloves, peeled

½ cup sundried tomatoes in oil, drained and chopped

3 tablespoons sundried Peruvian black olives (omit if unavailable), chopped

½ teaspoon cayenne pepper (or red pepper flakes)

1 teaspoon paprika

½ cup white wine (or chicken broth)

1 dried bay leaf

1 teaspoon dried oregano

2 teaspoons fresh thyme

2 red bell peppers, roughly diced

1 (14.5-oz) can diced tomatoes

2 teaspoons arrowroot powder, mixed with ¼ cup water

2 cups low-sodium chicken broth or water

Freshly ground black pepper, to taste

¼ cup fresh parsley

Directions:

Heat olive oil in a large skillet and fry the chicken thighs until lightly browned, 6-7 minutes. Transfer to slow cooker insert pot and set aside.

Fry chorizo in the same skillet and add to the chicken.

Sauté onions and garlic for 3-4 minutes, until soft, add sundried tomatoes and olives. Cook for 2 minutes, stirring frequently.

Sprinkle cayenne pepper and paprika and deglaze skillet with the wine.

Pour on top of the meat and add lemon juice, bay leaf, oregano, thyme, red bell peppers, and tomatoes.  Season and stir gently to combine.

Pour arrowroot slurry into the slow cooker and add enough chicken broth to cover the ingredients.

Cover and cook until chicken is tender, about 4 hours on high or 8 hours on low setting.

Sprinkle with parsley before serving.

Nutrition facts per serving:

| calories 549.9|total carbs 23.7 | protein 38.7 | total fat 32.3|potassium 851.1|sodium 1022.8 |phosphorus 31.5%|

Holy-Moley Mustard Chicken

Serves 4 - 6

Prep Time: 15 minutes

Cook Time: 4 hours on HIGH or 7-8 hours on LOW

Although green beans and snap peas are actually legumes, they are easily digestible and can be included in the Paleo diet in moderation. If you prefer to avoid both, just exclude the ingredients...it's still delicious!

Ingredients:

1 ½ tablespoons olive oil

4 skinless chicken breasts (about 6-ounces each)

4 slices bacon, chopped

2 small leeks, thoroughly washed and chopped roughly

4 garlic cloves, crushed

1 teaspoon mustard powder

3 teaspoons water

1 pound button mushrooms, halved if large

1 pound sugar snaps peas

1 ½ tablespoons tarragon, finely chopped

2 tablespoons lemon juice

1 tablespoon arrowroot powder, mixed with ¼ cup water

1 ½ -2 cups low-sodium chicken broth or water

Freshly ground black pepper, to taste

1 tablespoon fresh dill, finely chopped

Directions:

In a small bowl, mix mustard powder and water and set aside.

Heat the oil in a large skillet, brown the chicken breasts (5-6 minutes) and transfer to the slow cooker.

In the same skillet fry bacon until it begins to brown, (3-4 minutes), and then add leeks and garlic and sauté until leeks are soft, about 5 minutes more. Stir in the mustard powder into mixture and pour over the chicken.

Add mushrooms, sugar snaps, tarragon, and lemon juice to the cooker.

In a small bowl mix arrowroot powder and water and add to the rest of the ingredients, together with the chicken broth. Season and cook covered, 4 hours on high or 7-8 hours on low setting.

Sprinkle with finely chopped dill 15 minutes before the end of the cooking time.

Nutrition facts per serving:

| calories 292.8|total carbs 16.0 | protein 29.5 | total fat 13.5|potassium 307.7|sodium 75.9 |phosphorus 12.1%|

Creamy Chicken Casserole

Serves 4

Prep Time: 10 minutes

Cook Time: 6 ½ - 7 hours on LOW

This colorful and hearty casserole is comfort food at its best – tender chicken in a creamy, packed with flavor vegetable sauce. This is always a favorite dish on a cold night, or just when you crave the perfect comfort food.

Ingredients:

1 ½ tablespoons olive oil

8 bone-in skinless chicken thighs

1 large onion, chopped

2 stalks celery, chopped

1 jalapeno pepper, seeded and finely chopped

3-4 garlic cloves, crushed

½ tablespoon paprika

1 (14.5-ounce) can diced tomatoes

1 red bell pepper, seeded and roughly chopped

1 green bell pepper, seeded and roughly chopped

3 medium carrots, peeled and roughly chopped

2 teaspoons fresh thyme

2 fresh bay leaves

2 cups low-sodium chicken broth

¼ cup coconut cream

Freshly ground black pepper, to taste

Directions:

Heat olive oil in large skillet, add chicken thighs and brown on both sides (about 8-10 minutes). Transfer to slow cooker.

To the same skillet add onions and celery and sauté until softened, 3-5 minutes.  Add jalapeno and garlic, stir and add paprika and tomatoes. Turn off the heat and set aside.

Add bell peppers, carrots, thyme and bay leaves to the slow cooker, and then scatter onion, celery and tomato mixture on top.

Pour enough chicken broth to cover the vegetables, cover and cook for about 6 ½ -7 hours, or until chicken is tender and falling off the bone.

Gently stir in coconut cream, cover and wait 10 minutes before serving.

Nutrition facts per serving:

| calories 326.4|total carbs 18.6 | protein 31.1 | total fat 14.3|potassium 678.6|sodium 259.3 |phosphorus 27.9%|

Chicken Terrine (Terrine de Poulet)

Serves 4-6

Prep Time: 10 minutes

Cook Time: 4 hours on HIGH

Serve this elegant make-ahead terrine as a starter at your next dinner party and it’s guaranteed to impress your guests.  For this recipe you will need a baking pan that fits into the slow cooker insert (some manufacturers provide a pan with the cooker).

Ingredients:

20-25 slices bacon

1/3 cup brandy

2 tablespoons dried cranberries

2 tablespoons dried apricots, chopped

1 ½ pound ground chicken

2 eggs, lightly beaten

¼ cup almond flour

3 tablespoons pistachios

¼ teaspoon nutmeg

¼ cup hazelnuts, chopped

1 tablespoon coconut oil

3 teaspoons powdered gelatine

2 tablespoons parsley, finely chopped

1 tablespoon fresh thyme, chopped

1/3 cup coconut cream

Freshly ground black pepper, to taste

½ pound chicken tenders, cut into 1-inch strips

Directions:

Combine brandy, cranberries, and apricots in a small bowl and set aside.

Grease lightly a baking pan that fits inside the insert pot of the slow cooker. Line the pan with slightly overlapping bacon slices, so that they hang out enough to cover the top. Set aside.

In a large mixing bowl, place soaked cranberries and apricots, ground chicken, eggs, almond flour, nutmeg, hazelnuts, pistachios, coconut oil, gelatine, parsley, thyme, and coconut cream. Season to taste and mix thoroughly.

Spread half of the chicken mixture into the pan and place the chicken tenders over it. Add the remaining mixture and smooth the top.

Fold the bacon over to cover the chicken mixture.

Place the baking pan into the slow cooker and carefully pour some hot water into the insert pot. Water should come to about halfway up the sides of the baking pan.

Cover and cook for about 4 hours on high. Remove the terrine from the slow cooker and let it cool down completely, then refrigerate overnight. Slice before serving.

Nutrition facts per serving:

| calories 387.3|total carbs 5.5 | protein 34.0 | total fat 25.8|potassium 97.1|sodium 162.0 |phosphorus 5.1%|

Great Wall Orange Chicken

Serves 4

Prep Time: 5 minutes

Cook Time: 6-7 hours on LOW

You won’t miss ordering your favorite Chinese takeout with this delicious orange-flavored chicken dinner. Reminiscent of sesame chicken or General Tso’s, this dish has a scrumptiously sticky sauce with a pop of orange.

Ingredients:

4 boneless skinless chicken breasts cut in 1-inch pieces

1 2-inch piece fresh ginger, peeled and grated

2 garlic cloves, thinly sliced

1 tablespoon honey

1 tablespoon balsamic vinegar (omit if following strict Paleo)

3 medium carrots, peeled and sliced ½ -inch thick

½ cup spring onions, chopped

2 medium red bell peppers, cut into ½ -inch dice

1 teaspoon orange zest

2 tablespoons arrowroot powder, mixed in ¼ cup water

½ teaspoon red pepper flakes

1 cup low sodium chicken broth

1 cup orange juice

1 orange, peeled and cut into segments

Freshly ground black pepper, to taste

1 tablespoon sesame seeds

Directions:

Place all ingredients in a large mixing bowl and stir to combine.

Transfer to the slow cooker, cover and cook 6-7 hours on low, until meat is tender.

Season to taste and serve sprinkled with sesame seeds.

Nutrition facts per serving:

| calories 252.9|total carbs 26.6 | protein 27.4 | total fat 4.8|potassium 370.4|sodium 92.7 |phosphorus 3.4%|

Panang Chicken Curry

Serves 4-6

Prep Time: 15 minutes

Cook Time: 6-7 hours on LOW

This deep, nutty flavored curry with a thick sauce will get you plenty of compliments. If you don’t feel like mixing your own curry paste, use readymade Penang or Thai red curry paste and just add a cup of coconut milk for extra richness.

Ingredients:

Curry paste:

1 ½ tablespoons olive oil

½ teaspoon ground cumin

1 teaspoon ground coriander

¼ teaspoon ground cinnamon

½ teaspoon turmeric

¼ teaspoon ground nutmeg

¼ teaspoon ground cloves

½ teaspoon red pepper flakes

½ tablespoon honey

2 tablespoons lime juice

3 tablespoons tomato puree

1 (12-ounce) can coconut milk

8 boneless chicken thighs, cut into 1 ½ -inch pieces

1 onion, thinly sliced

3 garlic cloves, crushed

1 ½ -inch fresh ginger, peeled and grated

2 jalapeno peppers, seeded and chopped

2 large carrots, peeled and sliced into ½ -inch rounds

2 red bell peppers, roughly diced

1 tablespoon almond or cashew butter

3 tablespoons Thai basil, shopped

1 ½ -2 cups low-sodium chicken broth

2 tablespoons cashews, roughly chopped

Directions:

Place chicken into a large mixing bowl and set aside.

Combine all curry paste ingredients in a medium bowl and stir until well mixed. Pour over the chicken and mix to coat the chicken well. Transfer to the slow cooker.

Add onion, garlic, ginger, jalapeno, carrots, bell peppers, almond butter, and basil to the chicken and stir gently to combine. Pour enough chicken broth to cover the chicken and vegetables.

Cover and cook 6-7 hours on low, until meat is tender.

Season to taste and serve sprinkled with cashews.

Nutrition facts per serving:

| calories 336.3|total carbs 17.6 | protein 31.0 | total fat 16.2|potassium 612.4|sodium 228.7 |phosphorus 30.0%|

Coq au Vin

Serves 4-6

Prep Time: 15 minutes

Cook Time: 6 hours on LOW

There is a reason why this is one of the most famous French dishes – it will fill the house with a wonderful aroma and is a great choice for a weeknight dinner for the family.

Ingredients:

1 ½ tablespoons olive oil

8 bone-in chicken thighs

4 slices bacon, chopped

2 sticks celery, chopped

1 pound baby onions or shallots, peeled

3 garlic cloves, crushed

2 carrots, cut into about 1 –inch chunks

1 bay leaf

½ tablespoon fresh thyme, chopped

½ tablespoon fresh sage, chopped

2 tablespoons arrowroot powder

½ cup water

1 tablespoon tomato paste

1 cup red or white wine

2 ½ cups low-sodium chicken broth

½ pound small mushrooms

½ tablespoon fresh tarragon

Freshly ground black pepper, to taste

Directions:

In a large skillet, heat 1½ tablespoons olive oil and add the chicken thighs. Cook for about 7-8 minutes, or until nicely browned, turning once.  Set aside on a plate.

Add bacon to the same skillet, fry until crisp, and add to the chicken.

Place celery, onions, garlic, and carrots in the slow cooker; add the chicken, bacon, bay leaf, thyme, and sage.

In a small bowl, mix together arrowroot powder, water, and tomato paste.

Pour tomato and arrowroot mix and the wine into the slow cooker. Add enough chicken stock to cover the chicken and vegetables.

Cover and cook on low for about 6 hours. About an hour before the end of the cooking time, add the mushrooms and tarragon to the slow cooker; cover and continue cooking until the chicken is tender.

Nutrition facts per serving:

| calories 364.1|total carbs 23.5 | protein 24.9 | total fat 15.8|potassium 844.2|sodium 182.2 |phosphorus 26.0%|

Orange, Apple, and Cranberry Turkey

Serves 4

Prep Time: 5 minutes

Cook Time: 3 ½ -4 hours on HIGH or 7 -8 hours on LOW

You don’t have to wait until next Thanksgiving to enjoy the traditional combination of succulent turkey, orange, and cranberries. The sweet apples and oranges with the tart cranberry, compliment the savory turkey for a one of a kind crock pot meal.

Ingredients:

1 ½ pound turkey breast

2 apples, peeled, cored, and diced

½ cup sugar free orange marmalade

½ cup sugar free cranberry sauce

1 stalk celery, chopped

1 tablespoon fresh ginger, grated

2 teaspoons ground sage

2 teaspoons fresh thyme

1 teaspoon fresh rosemary

¼ teaspoon nutmeg

¼ teaspoon allspice

1 teaspoon orange zest

1 tablespoon honey

1 tablespoon olive oil

½ cup orange juice

½ cup chicken broth

Freshly ground black pepper to taste

1 tablespoon arrowroot powder, dissolved in ¼ cup water (optional)

Directions:

In a large bowl, combine all ingredients except arrowroot powder; mix to coat turkey breasts. Transfer to the slow cooker, cover and cook on low for 7 -8 hours on low, or 3 1/2 to 4 hours on high.

Check the sauce about 15 minutes before the end of cooking time and add the arrowroot powder if you would like to thicken it.

Nutrition facts per serving:

| calories 279.9|total carbs 46.3 | protein 12.3 | total fat 8.0|potassium 361.6|sodium 63.1 |phosphorus 10.4%|

Hawaiian Turkey Legs

Serves 4

Prep Time: 5 minutes

Cook Time: 4 hours on HIGH or 7 ½ to 8 hours on LOW

Fresh pineapple compliments perfectly the tender turkey legs and brings a tropical flavor to this dish. Great for a meal out on the terrace, and always a family dinner favorite.

Ingredients:

1 tablespoon coconut oil

1 small pineapple, peeled, cored, and cut into ½ -inch chunks

3 cloves garlic, chopped

1 2-inch piece ginger, peeled and chopped

1 medium red onion, chopped

1 red bell pepper, seeded and diced

1 stalk celery, chopped

4 turkey legs

1½ teaspoons dried thyme

½ teaspoon cayenne

1½ teaspoons dried oregano

1 tablespoon honey

½ cup coconut milk

1 cup low-sodium chicken broth

Freshly ground black pepper, to taste

Directions:

Grease the slow cooker with the coconut oil and add pineapple, garlic, ginger, onion, pepper and celery.

Arrange the turkey legs on top.

In a bowl combine the rest of the ingredients and stir to mix.   Pour over the turkey legs.

Cook for 4 hours on high or 7 ½ - 8 hours on low.

Nutrition facts per serving:

| calories 551.1|total carbs 25.2 | protein 72.1 | total fat 17.4|potassium 1104.8|sodium 279.0 |phosphorus 61.2%|

Duck and Pineapple Curry

Serves 4

Prep Time: 15 minutes

Cook Time: 7 ½ - 8 hours on LOW

Tender duck, caramelized onions, and sweet pineapple in a creamy spicy sauce with a hint of lime – this Thai curry could be one of the best curries you have ever tasted.

Ingredients:

4 duck legs

1 onion, chopped

1 (2-inch) piece fresh ginger, finely chopped

2 garlic cloves, crushed

2 tablespoons red Thai curry paste

2 tablespoons honey

½ teaspoon red pepper flakes

1 (14.5-ounces) can coconut milk

1 large red bell pepper, diced

1 (14.5-ounce) can diced tomatoes

1 tablespoon orange zest

½ teaspoon cinnamon

¾ cup low sodium chicken broth

1 small pineapple, peeled, cored, and diced

¼ cup Thai basil

3 teaspoons lime juice

1 teaspoon lime zest

Directions:

Heat a skillet and fry duck legs (no oil needed), about 10-12 minutes or until nicely browned. Transfer legs to the slow cooker and set aside.

Add onion to the skillet and sauté 2-3 minutes, until soft; add ginger, garlic, and honey and fry, stirring, for 2-3 minutes, until caramelized. Add curry paste and red pepper flakes, and pour in the coconut milk, stirring. Pour mixture over the duck legs.

Add red bell pepper, tomatoes, orange zest, cinnamon, and chicken broth to the slow cooker and cook about 7 ½ - 8 hours on low.

About 30 minutes before the end of cooking time, add diced pineapple, Thai basil, lime juice, and zest. If there is too much fat on top, skim it and continue cooking the curry until duck is very tender.

Nutrition facts per serving:

| calories 424.3|total carbs 32.9 | protein 26.8 | total fat 21.7|potassium 215.3|sodium 764.7 |phosphorus 2.3%|

Paleolithic Lamb

Lamb Meatloaf

Serves 4-6

Prep Time: 10 minutes

Cook Time: 3-3 ½ hours on HIGH or 5 ½ -6 hours on LOW

In this hearty Mediterranean-inspired meatloaf, lamb is complimented by mushrooms and oregano for stand-out deliciousness.

Ingredients:

1 tablespoon of olive oil

1 large onion, finely chopped

½ cup mushrooms, chopped

¼ cup tomato sauce

2 garlic cloves, minced

1 jalapeno pepper, seeded and finely chopped

1 ½ pounds ground lamb

2 eggs, lightly beaten

½ cup almond flour

1 teaspoon dried oregano

1 (14.5-ounce) can crushed tomatoes

2 tablespoons fresh basil

2 tablespoons honey

1 teaspoon ground mustard

1 teaspoon Worcestershire sauce (use Paleo, if available)

Directions:

Heat olive oil in a skillet and sauté onions until softened, about 3-4 minutes. Add mushrooms and continue cooking for 5 minutes or until water has evaporated. Add tomato sauce, garlic, and jalapeno and cook for 1-2 minutes, stirring. Set aside.

Combine ground lamb with eggs, almond flour, oregano, and the onion and mushroom mixture and season to taste. Shape into a loaf and add to the lightly greased slow cooker.

In a bowl, mix crushed tomatoes, basil, honey, mustard, and Worcestershire sauce and pour over the meatloaf.

Cover and cook for 3-3 ½ hours on high or 5 ½ -6 hours on low.

Let the meatloaf rest for about 10 minutes before serving.

Nutrition facts per serving:

| calories 459.7|total carbs 12.5 | protein 23.6 | total fat 35.2|potassium 373.8|sodium 189.2 |phosphorus 22.9%|

Lamb Chops with Green Beans and Sweet Potato

Serves 4

Prep Time: 15 minutes

Cook Time: 3 ½ -4 hours on HIGH, 7½-8 on LOW

Delicate and juicy lamb chops, tender green beans, and sweet potato, alongside a hint of lemon and fresh mint – you cannot get better balanced flavors!

Ingredients:

1 tablespoon olive oil

8 lamb chops, trimmed of excess fat

1 pound green beans, ends trimmed and cut in half

3 medium carrots, peeled and cut into ½-inch pieces

2 medium sweet potatoes, cut into 1½ -inch chunks

1 large onion, finely chopped

1 stalk celery, chopped

3 garlic cloves, crushed

1 teaspoon paprika

1 (14.5-ounce) can crushed tomatoes

3 tablespoons fresh mint, chopped

2 tablespoons lemon juice

Freshly ground pepper, to taste

Directions:

Heat oil in a large skillet and brown lamb chops in batches (about 3-4 minutes per side). Transfer to a slow cooker and add green beans, carrots, and sweet potatoes on top.

Leave 1 tablespoon fat in the skillet and pour off excess. Add onion and sauté for 2-3 minutes or until soft.

Add celery and garlic and cook for 1 minute, then stir in the crushed tomatoes. Pour on top of the lamb and vegetables to the slow cooker.

Sprinkle with mint and lemon juice and enough water to just cover the vegetables. Cover and cook for 3 ½ -4 hours on high or 7 ½ -8 hours on low, until lamb is tender. Skim off fat and season to taste before serving.

Nutrition facts per serving:

| calories 577.0|total carbs 34.0 | protein 49.0 | total fat 27.4|potassium 1189.5|sodium 204.8 |phosphorus 47.7%|

Mediterranean Lamb and Vegetable Casserole

Serves 4

Prep Time: 10 minutes

Cook Time: 4 hours on HIGH or 8 hours on LOW

All of the Mediterranean flavors packed in a single pot – everyone will love this hearty casserole.

Ingredients:

1 tablespoon olive oil

1 ½ pound diced lamb, trimmed of excess fat

2 medium onions, chopped

1 garlic clove, sliced

1 teaspoon paprika

½ teaspoon ground cumin

1 teaspoon ground coriander

1 (14.5-ounce) can diced tomatoes

2 carrots, peeled and diced

2 parsnips, peeled and cut into chunks

3 large zucchinis, cut into chunks

2 large red bell peppers cut into 1-inch dice

2 tablespoons dried oregano

1 dried bay leaf

2/3 cup vegetable stock or water

3 tablespoons cilantro leaves, chopped

Directions:

Heat oil in a large skillet and cook lamb for about 5 minutes, or until browned. Transfer to a slow cooker and add carrots, parsnips, bell peppers, and zucchini on top.

Leave 1 tablespoon fat in the skillet and pour off excess. Add onions and sauté for 2-3 minutes or until soft.

Add celery and garlic and cook for 1 minute, then stir in the diced tomatoes. Pour on top of the lamb and vegetables to the slow cooker.

Sprinkle with oregano; add bay leaf and enough water to cover the vegetables. Cook for 4 hours on high or 8 hours on low, until lamb is tender. Skim off excess fat, season and sprinkle with cilantro before serving.

Nutrition facts per serving:

| calories 598.8|total carbs 28.1 | protein 32.7 | total fat 40.3|potassium 874.2|sodium 167.3 |phosphorus 8.5%|

Lamb Shanks with Onion and Mushroom

Serves 4

Prep Time: 10 minutes

Cook Time: 4 hours on HIGH or 8 hours on LOW

I cannot think of a better meal to come home to after a long day – luscious lamb, onions, and mushrooms that melt in the mouth.

Ingredients:

1 tablespoon olive oil

4 lamb shanks

10 shallots, peeled and halved

4 large cloves garlic, crushed

1 tablespoon fresh rosemary, chopped

2 medium carrots, diced

1 tablespoon honey

1 cup dry red wine

1 pound crimini mushrooms, quartered

3 tablespoons lemon juice

1 teaspoon fresh parsley, chopped

Freshly ground black pepper, to taste

Directions:

Heat oil in a large skillet and fry the lamb shanks until browned, about 3-4 minutes per side. Remove lamb shanks and place in slow cooker. Deglaze pan with the wine and set aside.

Add shallots, garlic, rosemary, and carrots on top of the lamb, drizzle with honey and pour in the wine.

Cover and cook for about 4 hours on high or 8 hours on low.

About 30 minutes before the end of cooking time, fold in the mushrooms and lemon juice and continue cooking until lamb is very tender.

Sprinkle with parsley before serving.

Nutrition facts per serving:

| calories 524.5|total carbs 16.8 | protein 66.4 | total fat 20.8|potassium 1300.6|sodium 179.9 |phosphorus 57.7%|

Parsley and Lemon Lamb

Serves 4

Prep Time: 20 minutes

Cook Time: 4 hours on HIGH or 8 hours on LOW

Lemon and parsley add freshness to these lamb shanks that are cooked to perfection in a rich red wine sauce.

Ingredients:

1 tablespoon olive oil

4 lamb shanks

1 cup red wine

2 onions, sliced

10 garlic cloves

1 teaspoon paprika

1 teaspoon ground cumin

1 dried bay leaf

2 medium carrots, roughly chopped

2 tablespoons honey

½ cup lemon juice

½ cup parsley, chopped

2 cups low-sodium beef or vegetable broth

Freshly ground black pepper

Directions:

Heat oil in a large skillet and fry the lamb shanks until browned, about 3-4 minutes per side. Remove lamb shanks and place in slow cooker. Deglaze pan with the wine and set aside.

Add the rest of the ingredients and pour in the wine.

Cover and cook for about 4 hours on high or 8 hours on low.

Sprinkle with parsley before serving.

Nutrition facts per serving:

| calories 584.8|total carbs 22.9 | protein 63.5 | total fat 20.6|potassium 1107.3|sodium 185.3 |phosphorus 50.5%|

Tender Slow Cooked Beef

Neanderthal Beef Stroganoff

Serves 4

Prep Time: 15 minutes

Cook Time: 4 hours on HIGH or 8 hours on LOW

Indulge in this classic family favorite of delicate beef strips and mushrooms cooked in creamy sauce.

Ingredients:

1 tablespoon olive oil

1 ½ pounds beef steak, sliced into ½ -inch strips

6 shallots, peeled and chopped

1 large clove garlic, crushed

½ pound small button mushrooms

1 tablespoon lemon juice

1 teaspoon mustard powder, dissolved in 1 tablespoon water

1 tablespoon tomato paste, dissolved in 3 tbsp water

1 ½ -2 cups low-sodium beef stock

¼ cup coconut cream

1 tablespoon arrowroot powder, dissolved in 3 tbsp water

¼ cup fresh parsley, chopped

Directions:

In a large skillet, heat oil and sear beef (in batches) for 3-4 minutes, until browned. Place into slow cooker and set aside.

In the same skillet, sauté shallots, garlic, and mushrooms for 2-3 minutes, then add lemon juice, mustard, and tomato paste and add to the beef.

Add enough beef broth to cover beef and mushrooms, cover and cook on high for 4 hours or on low for 8 hours.

Stir in coconut cream and garnish with parsley before serving.

Top of Form

Bottom of Form

Nutrition facts per serving:

| calories 339.4|total carbs 8.3 | protein 43.1 | total fat 14.3|potassium 945.7|sodium 340.3 |phosphorus 43.6%|

Meatballs with Sun-dried Tomatoes

Serves 4

Prep Time: 15 minutes

Cook Time: 3 ½ -4 hours on HIGH

These meatballs burst with flavor and are a delicious Paleo approach to a classic crowd-pleasing dish.

Ingredients:

1 ½ pounds ground beef

1 medium onion, chopped

1 large egg, lightly beaten

2 garlic cloves, minced

¼ cup sun-dried tomatoes in oil, drained and finely chopped

1 teaspoon lemon zest, grated

1 medium carrot, grated

½ cup almond meal

2 tablespoons olive oil

2 medium onions, sliced

¼ teaspoon cinnamon

1 cup low-sodium beef broth

1/3 cup tomato sauce

1 teaspoon dried oregano

¼ cup flat-leaf parsley, finely chopped

Freshly ground black pepper, to taste

Directions:

In a bowl, mix together ground beef, chopped onion, egg, garlic, sun-dried tomatoes, lemon zest, carrot, almond meal, and tomato paste. Season with black pepper and shape into 1 ½ - inch balls. Set aside.

Heat oil in a large skillet and brown meatballs, turning carefully, about 3-5 minutes. Transfer to slow cooker.

Sauté sliced onions in the same skillet, add cinnamon and place on top of meatballs. Deglaze skillet with the beef broth and pour over meatballs.

Sprinkle oregano, cover and cook for 3 ½ -4 hours on high setting.

Sprinkle with parsley before serving.

Nutrition facts per serving:

| calories 437.9|total carbs 9.1 | protein 36.4 | total fat 28.4|potassium 646.3|sodium 325.7 |phosphorus 25.6%|

Beef Bourguignon

Serves 4

Prep Time: 5 minutes

Cook Time: 4 -4 ½ hours on HIGH or 8 ½ hours on LOW

This aromatic beef stew is yet another classic dish from the French cuisine and gets its wonderful richness from the combination of beef, wine, bacon, and onions, slow-cooked to tender perfection.

Ingredients:

2 tablespoons olive oil

1 ½ pounds beef, cut into 1-inch cubes

8 slices bacon, chopped

1 ½ cups red wine

1 tablespoon arrowroot powder, dissolved into ¼ cup water

½ pound small shallots, peeled, left whole

3 cloves of garlic, crushed

1 dried bay leaf

1 teaspoon fresh thyme, chopped

Freshly ground black pepper, to taste

1 ½ cups beef stock

2 tablespoons flat-leaf parsley, finely chopped

Directions:

Place a large skillet over a medium-high heat and add olive oil. Add beef and quickly sear in batches until browned, about 2-3 minutes per batch. Place into slow cooker insert pot.

Add chopped bacon to the skillet and fry 1-2 minutes, then add wine and pour on top of beef.

Add arrowroot powder, shallots, garlic, bay leaf, and thyme and stir.

Pour enough beef stock to just cover the ingredients.

Season with black pepper to taste, cover and cook covered for 4-4 ½ hours on high or 8 ½ hours on low setting. Check during cooking and add a little water if needed.

Sprinkle with parsley and serve.

Nutrition facts per serving:

| calories 511.7|total carbs 15.0 | protein 48.7 | total fat 20.0|potassium 1071.8|sodium 638.2 |phosphorus 46.6%|

Italian-style Beef Casserole

Serves 4

Prep Time: 15 minutes

Cook Time: 4 hours on HIGH or 8 hours on LOW

Rosemary and bell peppers add Italian flavor to this heart-warming beef stew and it will surely be added to the family favorite list.

Ingredients:

2 tablespoons olive oil

1 large onion, chopped

2 cloves garlic, sliced

1 celery stick, finely chopped

1 ½ pounds beef, cut into 1 ½ -inch cubes

¾ cup dry white wine

2 carrots, peeled and diced

1 medium red bell pepper, diced

1 medium yellow bell pepper, diced

1 teaspoon fresh rosemary, chopped

1 (14.5-ounce) can diced tomatoes

1 cup low sodium beef stock

Freshly ground black pepper, to taste

2 tablespoons fresh flat-leaf parsley, chopped

Directions:

Heat olive oil in a large skillet and cook onion for 2-3 minutes until softened, add garlic, celery, and beef and cook, stirring occasionally for 4-5 minutes.

Add wine, cook for 1-2 minutes longer and tip into slow cooker.

Add carrots, bell peppers, rosemary, and tomatoes and enough beef stock to just cover the ingredients. Stir to mix, cover and cook for 4 hours on high or 8 hours on low setting.

Sprinkle with parsley before serving.

Nutrition facts per serving:

| calories 396.8|total carbs 17.1 | protein 41.9 | total fat 14.3|potassium 929.0|sodium 320.4 |phosphorus 40.9%|

Ancient Amish Beef Stew

Serves 4

Prep Time: 20 minutes

Cook Time: 3 ½ -4 hours on HIGH

Try this hearty old-fashioned beef and fresh vegetable stew and you’ll understand why traditional Amish food represents country cooking at its best.

Ingredients:

1 pound beef, cut into 1 ½ -inch cubes

1 onion, thinly sliced

2 stalks celery, chopped

2 garlic cloves, crushed

1 teaspoon paprika

½ pound green beans, ends trimmed and cut in half

3 medium sweet potatoes, peeled and cut into 1–inch cubes

1 pound baby carrots

1 tablespoon honey

1 (14.5-oz) can crushed tomatoes

1 ½-2 cups low-sodium beef stock

1 tablespoon arrowroot powder, dissolved in 3 tablespoons water (optional)

Freshly ground black pepper, to taste

Directions:

In a large skillet, brown beef for 8-10 minutes and transfer to slow cooker.

Add onions, celery, and garlic and sauté until soft. Sprinkle with paprika, stir and add to the beef.

Pour enough beef stock to just cover.

Cook covered for about 2 hours on high.

Add green beans, sweet potatoes, and carrots, drizzle with the honey and add crushed tomatoes.

Continue cooking for 1 ½ -2 hours on high,

If a thicker sauce is desired, add arrowroot powder 10 minutes before end of cooking time.

.

Nutrition facts per serving:

| calories 455.1|total carbs 55.9 | protein 32.5 | total fat 12.2|potassium 1273.1|sodium 446.3 |phosphorus 35.9%|

Asian Short Ribs with Bok Choy

Serves 4

Prep Time: 15 minutes

Cook Time: 8 ½ -9 hours on LOW

You can still enjoy Asian flavors without the addition of soy products. Your kitchen will be filled with delicious aromas while these appetizing ribs are cooking.

Ingredients:

3 ½ pounds beef short ribs

2 tablespoons coconut oil, melted

2 tablespoons honey

2 medium onions, sliced

3 large garlic cloves, crushed

1 2-inch piece fresh ginger

1 green chilli pepper, seeded and chopped

¼ teaspoon ground cinnamon

¼ teaspoon ground star anise

½ teaspoon red pepper flakes

¼ teaspoon ground cloves

3 tablespoons apple cider vinegar (omit if following strict Paleo)

2 tablespoons balsamic vinegar (omit if following strict Paleo)

Freshly ground black pepper, to taste

1 ½ cups beef stock

8 baby (or 1 large) Bok Choy, sliced

4 spring onions, thinly sliced

2 tablespoons sesame seeds

Directions:

Place beef short ribs in a large mixing bowl and add coconut oil, honey, onions, garlic, ginger, chilli, cinnamon, anise, red pepper flakes, cloves, and vinegars, if using.

Season and mix well to coat ribs. Transfer to slow cooker.

Pour beef stock over the ribs and cook covered for 8 ½ -9 hours on low until meat falls off the bone.

Add Bok Choy to ribs and cook for 6-7 minutes.

Serve sprinkled with spring onions and sesame seeds.

.

Nutrition facts per serving:

| calories 566.9|total carbs 16.0 | protein 49.6 | total fat 33.0|potassium 114.1|sodium 269.0 |phosphorus 2.8%|

Beef and Almond Picada

Serves 4

Prep Time: 10 minutes

Cook Time: 4 hours on HIGH or 8 hours on LOW

Picada is a Catalan seasoning sauce added to many recipes as a finishing touch. If you are feeling adventurous, add a teaspoon of raw cacao or a dash of cinnamon for an even more delectable taste.

Ingredients:

2 tablespoons olive oil

1 ½ pounds beef steak, cut into 2 ½ -inch pieces

8 slices bacon, chopped

2 medium onions, sliced

2 garlic cloves, crushed

1 tablespoon paprika

1 cup red wine

1 tablespoon honey

1 (14.5-ounce) can crushed tomatoes

1-2 dried bay leaves

1 tablespoon dried thyme

Freshly ground black pepper, to taste

2 cups beef stock

Picada Sauce

¼ cup almonds, blanched and skinned

¼ cup almond meal

1 ½ tablespoons olive oil

1 large garlic clove, minced

1/3 cup fresh parsley

1 teaspoon apple cider vinegar (omit if following strict Paleo)

Directions:

In a large skillet, brown beef for 5-6 minutes, add bacon and continue cooking for 5 minutes longer. Transfer to slow cooker.

Add onions and garlic to the skillet and sauté until soft. Sprinkle with paprika, add wine, stir and add to the beef.

Drizzle with the honey and add crushed tomatoes, bay leaves, and thyme. Pour enough beef stock to just cover beef.

Cook covered for about 4 hours on high or 8 hours on low.

To prepare the picada sauce, place all ingredients in a food processor and pulse to a smooth paste. Add a little water if too dry.

Stir picada into the cooked stew, stir and serve.

Nutrition facts per serving:

| calories 631.1|total carbs 19.4 | protein 52.1 | total fat 33.2|potassium 1053.8|sodium 846.0 |phosphorus 49.9%|

Prehistoric Pork

Braised Pork with Salsa Verde

Serves 4

Prep Time: 20 minutes

Cook Time: 8-9 hours on LOW

Fork-tender pork, braised in salsa verde - it’s tantalizingly succulent and the whole family will love its freshness!

Ingredients:

8-10 tomatillos, husked

3 garlic cloves, crushed

1 jalapeno pepper, seeded and chopped

1/3 cup cilantro, chopped

1 tablespoon olive oil

1 teaspoon ground cumin

1 teaspoon honey

1 teaspoon ground coriander

1 ½ pounds boneless pork shoulder or loin

1 medium onion, chopped

1 large tomato, peeled, seeded and chopped

1 ½ -2 cups low-sodium beef broth

Freshly ground black pepper to taste

½ cup coconut cream

3 tablespoons cilantro, chopped

Directions:

Place tomatillos in a medium saucepan, cover with water and bring to boil. Cook for 7- 8 minutes until just tender. Drain, cool for a few minutes and place into a food processor. Add garlic, jalapeno, and cilantro and pulse until smooth. Set salsa aside.

In a small bowl, combine olive oil, cumin, honey, and coriander and rub over pork. Place in slow cooker, add onion, tomato, and prepared salsa. Pour beef broth to just cover ingredients.

Cook on low for 8 -9 hours, until meat is very tender. Skim off fat and stir in coconut cream.

Sprinkle with cilantro before serving.

Nutrition facts per serving:

| calories 400.4|total carbs 12.5 | protein 35.6 | total fat 23.3|potassium 860.9|sodium 892.5 |phosphorus 5.0%|

Perfect Harvest Pot Roast

Serves 4

Prep Time: 10 minutes

Cook Time: 4 ½ hours on HIGH

If you like a good pot roast, you will definitely enjoy this one! It is really easy to put together and the meat is tender and flavorful with an earthy deliciousness from the vegetables.

Ingredients:

2 large onions, sliced

1 celery stick, chopped

3 garlic cloves, sliced

1 ½ pounds boneless pork shoulder or loin

1 tablespoon mustard powder, dissolved in 3 tablespoons water

1 teaspoon fresh thyme, chopped

1 (14.5 -ounce) can diced tomatoes

1 turnip, peeled and cut into 1-inch chunks

½ pound baby carrots

2 yams, peeled and cut into 1-inch chunks

½ pound button mushrooms, trimmed

Freshly ground black pepper, to taste

Directions:

Place onions, celery, and garlic into slow cooker.

Rub meat with mustard powder, season with black pepper to taste and place on top of onions.

Sprinkle with thyme and pour tomatoes over meat.

Cook on high for 2 ½ hours and add vegetables to slow cooker. If too dry, add a splash of water.

Continue cooking for 2 more hours on high or until meat is very tender.

Serve sliced.

Nutrition facts per serving:

| calories 494.9|total carbs 56.4 | protein 40.0 | total fat 14.0|potassium 1987.2|sodium 731.7 |phosphorus 17.9%|

Pork Cassoulet with Fennel, Orange, and Apple

Serves 4

Prep Time: 10 minutes

Cook Time: 7 ½ -8 hours on LOW

This vibrant cassoulet is bursting with wonderful flavors – juicy, citrusy pork tenderloin, fennel, and apples that melt in your mouth, releasing a hint of rosemary.

Ingredients:

1 large onion, sliced

2 garlic cloves, crushed

1 fennel bulb, trimmed and thinly sliced

1 tablespoon olive oil

1 ½ pounds pork tenderloin, cut into 1 ½ -inch slices

4 slices bacon, chopped

¾ cup dry white wine

2 teaspoons fresh rosemary, finely chopped

1 tablespoon honey

1 orange, peeled and segmented

½ cup unsweetened apple sauce

¼ cup orange juice

2 medium Gala apples, cored and cut into 8 wedges

2 tablespoons lemon juice

Freshly ground black pepper, to taste

Directions:

Place onion, garlic, and fennel into slow cooker and set aside.

Heat olive oil in a large skillet and brown pork and bacon, stirring occasionally. Add to slow cooker.

Deglaze pan with wine and pour over pork.

Add rosemary, honey, orange segments, apple sauce, orange juice, and enough water to barely cover ingredients.

Season and cook covered for 7 ½-8 hours on low setting until pork is very tender. Add apples and lemon juice and cook for about 15 minutes longer.

Nutrition facts per serving:

| calories 495.9|total carbs 38.5 | protein 37.6 | total fat 19.0|potassium 1112.1|sodium 813.5 |phosphorus 7.9%|

Pork, Sage and Date Ragout

Serves 4

Total Prep Time: 10 minutes

Total Cook Time: 8 hours on LOW

The word “ragout” comes from “ragoûter,” a French verb that means “stimulating the appetite,” which this dish will most definitely do. The dates and sage make this rich and fragrant stew highly pleasing to the taste buds.

Ingredients:

2 large onions, sliced

1 tablespoon olive oil

1 pound baby carrots

½ cup dates, pitted and chopped

1 dried bay leaf

3 tablespoons fresh sage, chopped

½ teaspoon ground coriander

1 teaspoon ground cumin

1 tablespoon mustard powder, mixed with 1 tablespoon water

1 tablespoon honey

1 ½ pounds pork tenderloin, cubed

2 ½ cups chicken broth

1 teaspoon arrowroot powder, mixed with ¼ cup water

Freshly ground black pepper, to taste

3 tablespoons fresh parsley, chopped, to garnish

Directions:

Combine onions, olive oil, carrots, dates, bay leaf, and sage in slow cooker.

In a large bowl, mix coriander, cumin, mustard, and honey, add pork and mix well. Add to slow cooker.

Pour chicken broth over meat and add arrowroot powder.

Season and cook covered for 8 hours on low setting until pork is very tender.

Season and sprinkle with parsley before serving.

Nutrition facts per serving:

| calories 442.1|total carbs 41.1 | protein 35.8 | total fat 16.1|potassium 1165.9|sodium 727.8 |phosphorus 8.0%|

Pork with Apricots and Plums

Serves 4

Prep Time: 10 minutes

Cook Time: 7-8 hours on LOW

All of the ingredients in this recipe work wonderfully together - the dried apricots and plums bring out the natural sweetness of the pork tenderloin, which is additionally enhanced by the white wine.

Ingredients:

½ cup dry white wine

¾ cup dried plums, pitted

½ cup dried apricots, roughly chopped

1 teaspoon mustard powder, mixed with 2 tablespoons water

2 garlic cloves, crushed

½ teaspoon allspice

¼ teaspoon red pepper flakes

2 tablespoons olive oil

1 ½-2 pounds pork tenderloin

1 large onion, chopped

1 stalk celery, chopped

1 tablespoon fresh thyme, chopped

2 cups low-sodium chicken stock

2 tablespoons arrowroot powder, mixed with ¼ cup water

Freshly ground black pepper, to taste

Slivered almonds, toasted, to garnish

Directions:

In a small saucepan combine wine, dried plums, and apricots and bring to boil. Turn off the heat and set aside.

In a small bowl, mix mustard, garlic, allspice, red pepper flakes, and olive oil and rub over pork. Place in slow cooker, add onion and celery on top of pork and sprinkle with thyme.

Add chicken stock, wine, and dried fruit into the slow cooker.

Season, cover, and cook on low for 7-8 hours, until meat is very tender. Thicken sauce with the arrowroot slurry.

Slice meat and serve sprinkled with slivered toasted almonds.

Nutrition facts per serving:

| calories 486.7|total carbs 39.9 | protein 35.3 | total fat 19.4|potassium 1062.9|sodium 654.9 |phosphorus 3.5%|

Pork with Red Cabbage and Apples

Serves 4

Prep Time: 10 minutes

Cook Time: 4 hours on HIGH

Deliciously tender pork, red cabbage, and apple, cooked in fennel and coriander seeds infused sauce and really easy and quick to put together. Can you think of a better combination?

Ingredients:

1 teaspoon mustard powder, mixed with 2 tablespoons water

¼ teaspoon ground cloves

¼ teaspoon cayenne pepper

¼ teaspoon cinnamon

1 teaspoon coriander seeds, crushed

1 teaspoon fennel seeds

4 boneless pork chops, trimmed

1 small head red cabbage, peeled, cored, and sliced

1 onion, thinly sliced

1 Granny Smith apple, peeled, cored, and sliced

1 Gala apple, peeled and sliced

½ cup applesauce

2 tablespoons honey

¼ cup lemon juice

2 cups low-sodium chicken stock

Freshly ground black pepper, to taste

Directions:

Add cabbage and onion in a bowl, combine first 6 ingredients; add pork chops and mix to coat well. Set aside.

In a large bowl, combine red cabbage, apples, apple sauce, honey, and lemon juice.

Place half of cabbage and apple mix into slow cooker, arrange pork chops on top and add the rest of the cabbage and apples.

Pour chicken stock into the slow cooker, cover and cook on high for about 4 hours.

Nutrition facts per serving:

| calories 271.1|total carbs 31.9 | protein 23.2 | total fat 6.5|potassium 854.2|sodium 118.1 |phosphorus 23.9%|

Pork Chops and Cauliflower Mash

Serves 4

Prep Time: 5 minutes

Cook Time: 2 ½ -3 hours on HIGH for cauliflower and 7-8 hours on LOW for chops

You won’t miss potato mash once you’ve tasted this one. For added flavor, roast the garlic before adding it to the mash. And the pork chops are phenomenal!

Ingredients:

Pork chops:

1 large onion, sliced

1 tablespoon olive oil

¼ cup lemon juice
2 tablespoons honey

2 garlic cloves, minced

1 teaspoon fresh ginger, grated

½ teaspoon cayenne pepper (or paprika if you don’t like spicy)

1 teaspoon mustard powder, mixed with 1 tablespoon water

½ cup crushed tomatoes
4 pork chops, trimmed
Freshly ground black pepper, to taste

Cauliflower mash:

1 head cauliflower, cut into florets

2 garlic cloves, crushed

2 ½ -3 cups vegetable broth
2 tablespoons coconut oil, melted

1 tablespoon extra virgin olive oil
¼- ½ cup full fat coconut milk
Freshly ground black pepper, to taste

1 ½ tablespoons mixed fresh herbs of choice (such as chives, dill, parsley), finely chopped

Directions:

Pork Chops:

Place sliced onion in the slow cooker insert pot.

In a large bowl, combine the rest of the ingredients and mix well. Arrange on top of the onions.

Cover and cook on low setting for about 7-8 hours, or until meat is very tender.

Serve over cauliflower mash.

Cauliflower mash:

Place cauliflower florets and crushed garlic into slow cooker and add enough broth to cover it. Cook on high setting for about 2 ½-3 hours.

Drain, add coconut and olive oil and mash with potato masher, adding a little coconut milk at a time to get the desired consistency. Season to taste and sprinkle with fresh herbs.

Nutrition facts per serving:

| calories 371.9|total carbs 25.8 | protein 23.5 | total fat 20.6|potassium 968.5|sodium 228.2 |phosphorus 27.0%|

Chipotle Pulled Pork

Serves 4

Prep Time: 5 minutes

Cook Time: 8 hours on LOW

Sweet, tender, healthy, spicy and juicy - all at the same time! And with the added bonus that you need less than 5 minutes to throw this dish together and let the slow cooker do the rest. There will be no leftovers – guaranteed!

Ingredients:

Pulled pork:

2 large garlic cloves, crushed

½ teaspoon cayenne pepper

1 teaspoon ground mustard

1 teaspoon ground cumin

¼ teaspoon ground cloves

2 pounds boneless pork shoulder, trimmed of fat

3 tablespoons chipotle sauce or 2 chipotle chillies, chopped

2 tablespoons honey

¼ cup lime juice

1 cup tomato sauce

To serve:

¼ cup cilantro, finely chopped

2 large avocados, peeled, pitted, and diced

1-2 limes, cut into wedges

Directions:

In a small bowl, combine garlic, cayenne pepper, mustard, cumin, and cloves and rub over pork. Place into slow cooker.

In a medium bowl, mix chipotle sauce, honey, lime juice, and tomato sauce and pour over pork.

Cover and cook on low setting for about 8 hours, or until pork is very tender.

Sprinkle with coriander and serve with diced avocado and lemon wedges.

Nutrition facts per serving:

| calories 537.2|total carbs 27.0 | protein 45.1 | total fat 20.3|potassium 1189.5|sodium 900.0 |phosphorus 5.5%|

Honey Caramel Pork with Asian Greens

Serves 4

Prep Time: 15 minutes

Cook Time: 8 hours on LOW

Treat your family and friends to a memorable dining experience with this recipe. The greens emphasize the exciting flavors of the pork and everyone will enjoy the sticky Asian-inspired glaze.

Ingredients:

1 tablespoon coconut oil

1 ½ -2 pounds boneless pork shoulder, cut into 1 ½-inch pieces

2 medium onions, sliced

3 garlic cloves, minced

1 2-inch piece ginger, finely chopped

2 tablespoons balsamic vinegar (omit if following strict Paleo)

¼ cup honey

½ cup orange juice

1 ½ cups water or low-sodium chicken broth

1 teaspoon orange zest

1 tablespoon arrowroot powder, mixed with ¼ cup water

Freshly ground black pepper, to taste

2-3 spring onions, chopped

1 tablespoon sesame seeds, toasted

Asian greens:

1 tablespoon coconut oil

1 large garlic clove, minced

2 pounds mixed Asian greens (try Bok Choy, Chinese broccoli, spinach), trimmed

2 tablespoons lemon juice

1 tablespoon honey

1 tablespoon balsamic vinegar (omit if following strict Paleo)

Directions:

Heat coconut oil in a wok or a large skillet and add pork. Cook for 6-7 minutes until browned and transfer to slow cooker.

Add onion, garlic, and ginger to the wok and cook until softened, 3-4 minutes. Scatter the onions over pork.

Add balsamic vinegar, honey, and orange juice to wok and cook, stirring, until slightly caramelized.

Pour chicken broth and stir to dissolve caramel. Tip into the slow cooker.

Add orange zest and arrowroot slurry, cover and cook for 8 hours on low.

Prepare the greens 15 minutes before serving.

Heat coconut oil in a wok or large skillet, add garlic and mixed greens. Cook, stirring occasionally, until wilted, then drizzle honey, lemon juice, and balsamic vinegar. Cook for 2 minutes.

Serve pork over greens and sprinkle with spring onions and toasted sesame seeds.

Nutrition facts per serving:

| calories 509.8|total carbs 48.4 | protein 37.4 | total fat 20.7|potassium 1450.9|sodium 718.4 |phosphorus 35.0%|

Paleo From the Sea

Blood Orange and Honey Tilapia

Serves 4-6

Prep Time: 10 minutes

Cook Time: 2 hours on HIGH

Blood oranges and honey give this slow cooked tilapia fillets a great tasting sweet glaze.  Serve it with bitter greens salad as a light lunch or dinner.

Ingredients:

1 ½ tablespoon olive oil

2 tablespoons blood orange juice

1 teaspoon orange zest

½ teaspoon cayenne pepper

4 tilapia fillets

4 shallots, sliced

2 blood oranges, peeled and segmented

1 tablespoon honey

Freshly ground black pepper, to taste

2 tablespoons fresh flat-leaf parsley, chopped

Directions:

In a bowl combine olive oil, orange juice, zest, and cayenne pepper.  Add tilapia fillets and turn to coat. Season with black pepper and set aside.

Line the bottom and sides of slow cooker insert pot with foil and arrange the sliced shallots over it.

Arrange tilapia over the onions and add any juices left in bowl.

Place blood orange segments over the fish and drizzle with honey.

Carefully fold foil to form a packet that completely encloses the fish.

Season with black pepper, cover and cook for about 2 hours on high setting, or until fish is flaky.

Sprinkle with parsley before serving.

Nutrition facts per serving:

| calories 211.4|total carbs 14.7 | protein 23.6 | total fat 7.1|potassium 522.2|sodium 61.6 |phosphorus 1.7%|

Bayou Jambalaya

Serves 4

Prep Time: 5 minutes

Cook Time: 3 ½ -4 hours on HIGH or 7 ½-8 hours on LOW

Think of American comfort food and, although it had originated in the Caribbean, jambalaya will definitely come to mind. The first jambalaya recipe appeared in a 19th century cookbook and nowadays everyone seems to have their own variation of the dish. One thing is sure – try this recipe and it will become a staple in your culinary repertoire.

Ingredients:

1 medium onion, chopped

2 stalks celery, finely chopped (optional)
3 garlic cloves, minced
1 large green bell pepper, diced

1 jalapeno pepper, seeded and finely chopped
½ pound chicken tenders, cut into ¾ -inch pieces

6 ounces good quality (no fillers or preservatives) sausage, sliced

2 dried bay leaves
½ teaspoon sweet paprika

½ teaspoon smoked paprika

½ teaspoon cayenne pepper
1 teaspoon dried thyme
1 (14.5–ounces) crushed tomatoes (no salt added)
2 ½ cups low-sodium chicken stock

½ head cauliflower, cut into florets

1 pound shrimp, peeled, deveined, and chopped (if large)

¼ cup fresh parsley, finely chopped

Directions:

Combine onion, celery, garlic, bell pepper, jalapeno, chicken, and sausage in slow cooker insert pot.

Add bay leaves, sweet and smoked paprika, cayenne pepper and thyme and stir.

Pour over crushed tomatoes and chicken stock and season with black pepper.

Stir, cover and cook on high for 3 ½ -4 hours or on low setting for 7 ½ -8 hours.

Add cauliflower florets to food processor and pulse until it resembles rice grains. Set aside.

About half an hour before the end of cooking time, stir in the cauliflower rice and shrimp and continue cooking until shrimp is cooked.

Sprinkle with chopped parsley before serving.

Nutrition facts per serving:

| calories 373.6|total carbs 20.4 | protein 49.1 | total fat 10.1|potassium 920.8|sodium 875.3 |phosphorus 32.3%|

Lemon Herb Salmon

Serves 4

Prep Time: 10 minutes

Cook Time: 6 ½ -7 ½  hours on LOW

Salmon is a favorite fish for a reason and on top of its amazing health benefits, it is truly delicious and versatile. In this recipe, the luxurious creamy sauce, lemon, and herbs heighten the delectable taste of the salmon.

Ingredients:

1 large red onion, thinly sliced

2 carrots, diced

1 bay leaf

4 cups yellow summer squash, halved and cut into ½ -inch slices

1 tablespoon coconut oil

2 garlic cloves, sliced

½ cup dry white wine

4 salmon fillets, (about 1 ½ pounds)

1 tablespoon flat-leaf parsley, chopped

1 tablespoon dill, chopped

¼ cup coconut cream

1 tablespoon chives chopped

1 lemon, cut into wedges

Directions:

Place onions, carrots, bay leaf, squash, coconut oil, and garlic into slow cooker and cook, covered,  on low for about 5 ½ -6 hours, or until vegetables are tender and slightly caramelized. Check at half-time and if needed, add a little wine.

Arrange salmon fillets on top of vegetables, sprinkle with the chopped parsley and dill and add a splash of wine if too dry.

Cover and cook for about 1-1 ½ hours or until salmon is cooked and flakes easily.

Add coconut cream, cover and leave salmon in slow cooker for 15 minutes.

Sprinkle with chopped chives and serve with lemon wedges.

Nutrition facts per serving:

| calories 369.7|total carbs 10.2 | protein 36.4 | total fat 17.7|potassium 1304.9|sodium 101.9 |phosphorus 50.2%|

Paprika Seafood Stew

Serves 4-6

Prep Time: 15 minutes

Cook Time: 3 ½ -4 hours on HIGH plus ½ -1 hour on LOW

The wonderful combination of tomato, paprika, herbs, and seafood makes for an aromatic and satisfying stew that will bring back memories of vacations by the Mediterranean sea, where it originates.

Ingredients:

1 tablespoon olive oil

1 onion, chopped

3 garlic cloves, crushed

1 celery stalk, chopped

½ teaspoon red pepper flakes

2 teaspoons paprika

1 dried bay leaf

1 teaspoon fresh thyme, chopped

1 teaspoon dried oregano

1 (14.5 ounces) can diced tomatoes

½ cup low-sodium vegetable stock

1 cup dry white wine

1 pound firm-fleshed white fish (such as sea bass or monkfish)

½ pound frozen seafood mix (such as shrimp, mussels, squid, and scallops), thawed

Freshly ground black pepper, to taste

¼ flat-leaf parsley, finely chopped

Directions:

Combine olive oil, onion, garlic, celery, red pepper flakes, paprika, bay leaf, thyme, oregano, tomatoes, vegetable stock, and wine in slow cooker.

Season, stir, and cook covered for about 3 ½-4 hours on high.

Add fish and mixed seafood and cook for about half an hour longer on low, or until cooked.

Sprinkle with parsley and adjust seasoning before serving.

Nutrition facts per serving:

| calories 200.8|total carbs 7.8 | protein 25.1 | total fat 4.3|potassium 370.9|sodium 184.5 |phosphorus 20.8%|

South American Fish Stew

Serves: 4-6

Prep Time: 10 minutes

Cook Time: 3 ½ -4 hours on HIGH plus ½ -1 hour on LOW

This is a filling fish stew popular in many South American countries, and especially in Brazil where it is called Moqueca de Peixe. With every mouthful you will discover a new layer of exotic flavors that will tantalize your taste buds. And it’s perfect for those chilly winter nights.

Ingredients:

1 tablespoon olive oil

4 slices smoked bacon, chopped

2 teaspoons minced garlic

2 onions, chopped

2 red bell peppers, diced

¼ cup cilantro, chopped

1 teaspoon ground cumin

½ teaspoon red pepper flakes

1 tablespoon paprika

1 (14.6-ounce) can diced tomatoes

1 cup dry white wine

1 (13.5-ounce) can coconut milk

1 pound firm-fleshed white fish fillets, cut into chunks

½ pound shrimp, shelled, deveined, and cut in half if large

¼ cup fresh basil, chopped

Freshly ground black pepper, to taste

3 tablespoons flat-leaf parsley, finely chopped

Directions:

Heat oil in a small skillet and cook bacon until crisp. Tip into slow cooker.

Add garlic, onions, bell peppers, cilantro, cumin, red pepper flakes, paprika, diced tomatoes, and wine to the slow cooker and stir to mix well.

Season, cover, and cook for about 3 ½-4 hours on high.

Add coconut milk, fish, and shrimp and cook for about half an hour longer on low, or until fish and shrimp are cooked.

Sprinkle with parsley and adjust seasoning before serving.

Nutrition facts per serving:

| calories 274.9|total carbs 12.8 | protein 29.8 | total fat 8.6|potassium 492.3|sodium 275.7 |phosphorus 30.4%|

Coconut Cream Fish Chowder

Serves 4-6

Prep Time: 10 minutes

Cook Time: 3 ½-4 hours on HIGH

An incredibly easy to make one pot recipe yet exceptionally creamy and yummy, it will be an instant hit with your family. For an authentic New England taste, add some bacon, clams, mussels, and scallops.

Ingredients:

1 tablespoon olive oil

1 large onion, chopped

2 medium sweet potatoes, peeled and diced

1 large carrot, diced

1 celery stalk, diced

3 garlic cloves, minced

2 fresh bay leaves

1 teaspoon fresh oregano, chopped

1/8 teaspoon ground nutmeg

¼ teaspoon cayenne pepper

1 cup white wine

2 cups chicken or vegetable stock

1 pound firm-fleshed white fish fillets (haddock or cod are great)

2 tablespoons arrowroot powder, mixed with ¼ cup water

1 cup coconut cream

Freshly ground black pepper, to taste

Directions:

Combine olive oil, onion, sweet potatoes, carrot, celery, garlic, bay leaves, oregano, nutmeg, cayenne pepper, wine, and stock in slow cooker.

Season, cover, and cook for about 3 ½-4 hours on high.

Add fish and coconut milk and cook for about an hour longer on low, or until fish is cooked and flakes easily.

Season with freshly ground black pepper before serving.

Nutrition facts per serving:

| calories 234.0|total carbs 19.6 | protein 19.4 | total fat 5.2|potassium 490.1|sodium 143.5 |phosphorus 22.3%|

Slow-Cooker Caveman Veggies

Root Vegetable Curry

Serves 4-6

Prep Time: 20 minutes

Cook Time: 4 hours on HIGH or 6 ½ hours on LOW

If you are looking for an inspiration for the perfect weeknight dinner, go no further. This colorful, rich, and satisfying curry has such deep flavors that no one will even notice it has no meat inside.

Ingredients:

2 medium sweet potatoes, peeled and cut into 1-inch chunks

1 rutabaga, peeled and cut into 1-inch chunks

4 large carrots, thickly sliced

2 parsnips, thickly sliced

2 turnips, thickly sliced

1 cinnamon stick

2 tablespoons olive oil

1 large onion, chopped

2 garlic cloves, crushed

1 2-inch fresh ginger, peeled and finely grated

1 tablespoon curry powder

1 teaspoon ground cumin

1 teaspoon ground coriander

1 (14.5-ounces) can crushed tomato

2 cups vegetable stock

½ cup coconut cream

2 tablespoons lemon juice

Freshly ground black pepper

¼ cup cilantro, finely chopped

Directions:

Place sweet potatoes, rutabaga, carrots, parsnips, turnips, and cinnamon stick in slow cooker.

Heat olive oil in a large skillet; add onion, garlic, and ginger and sauté for about 3 minutes, until soft.

Add curry powder, cumin, and coriander and cook for 1 minute, stirring. Add tomatoes, simmer for 2 -3 minutes and add to vegetables. Season with black pepper.

Pour vegetable stock into slow cooker, cover and cook for 3 ½- hours on high setting, or about 6 hours on low.

Add coconut cream and lemon juice and continue cooking for about half an hour longer.

Sprinkle with cilantro and serve hot or cold.

Nutrition facts per serving:

| calories 209.3|total carbs 38.4 | protein 4.0 | total fat 5.5|potassium 721.3|sodium 152.6 |phosphorus 7.9%|

Sweet Potato Chili

Serves 4

Prep Time: 5 minutes

Cook Time: 7-8 hours on LOW

Nothing says Southern comfort food more than chilli con carne and even though there is neither meat nor beans in this Paleo version, it is still absolutely scrumptious.

Ingredients:

1 large onion, chopped

2 tablespoons olive oil

4 medium sweet potatoes, peeled and diced into 1-inch chunks

1 red bell pepper, seeded and diced

1 green bell pepper, seeded and diced

1 jalapeno pepper, seeded and chopped

3 garlic cloves, diced

1 tablespoon chilli powder

1 teaspoon smoked paprika

1 teaspoon dried oregano

1 teaspoon ground coriander

1 teaspoon ground cumin

¼ cup lime juice

1 (14.5-ounce) can diced tomatoes

1 ½ cups vegetable stock or water

¼ cup chopped cilantro

2 medium avocados, peeled, pitted, and diced

Directions:

Place onion, olive oil, sweet potato, peppers, and garlic into the slow cooker insert pot.

Add all the spices and pour over tomato and stock or water.

Cover and cook on low for 7 to 8 hours, or until the vegetables are tender.

Nutrition facts per serving:

| calories 401.5|total carbs 53.5 | protein 5.8 | total fat 21.1|potassium 792.1|sodium 131.4 |phosphorus 10.0%|

Green Bean and Pumpkin Casserole

Serves 6

Prep Time: 15 minutes

Cook Time: 5-6 hours on LOW

This healthy meatless casserole is so hearty, creamy, and filling – and packed with flavor. Sprinkle with some toasted walnuts before serving for added crunchiness.

Ingredients:

1 tablespoon olive oil

1 medium onion, chopped

1 ½ pounds green beans, trimmed and cut

½ pound pumpkin, peeled and sliced

2 red bell peppers, sliced

3 garlic cloves, minced

½ teaspoon dried thyme

2 tablespoons arrowroot powder, mixed with ¼ cup water

1 ½ -2 cups coconut cream

Freshly ground black pepper, to taste

½ cup French-fried onions, to garnish (optional)

Directions:

Combine all ingredients except French-fried onions in the slow cooker insert pot.

Stir to mix and cook covered on low setting for 5-6 hours.

Serve garnished with the French-fried onions.

Nutrition facts per serving:

| calories 227.3|total carbs 19.0 | protein 4.5 | total fat 15.7|potassium 271.7|sodium 7.9 |phosphorus 7.2%|

Mediterranean Medley

Serves 4

Prep Time: 10 minutes

Cook Time: 3-4 hours on HIGH or 6-8 hours on LOW

The best thing about this recipe is that you can use any blend of vegetables and aromatic herbs you have on hand and it will still turn up incredibly fresh and tasty and provide all of the health benefits of the Mediterranean diet.

Ingredients:

1 tablespoon olive oil

2 large onions, peeled and chopped

1 medium eggplant, peeled and diced into 1-inch cubes

2 medium zucchinis, trimmed and diced into 1-inch cubes

2 medium carrots, sliced thick

2 sweet potatoes, peeled and cut into 1-inch cubes

2 red bell peppers, diced

1 teaspoon paprika

¼ cup flat-leaf parsley, chopped

2 teaspoons thyme, chopped

3 garlic cloves, crushed

1 bay leaf

1 teaspoon honey

1 (14.5-ounce) can diced tomatoes

1 ½ cup vegetable stock

Freshly ground black pepper

Directions:

Place half of the chopped onions in the slow cooker insert pot.

Add eggplant, zucchinis, carrots, potatoes, and bell peppers and top with the remaining onions.

Sprinkle paprika, parsley and thyme, add garlic and bay leaf, and drizzle honey.

Pour over the tomatoes and vegetable stock and cook covered on low setting for 6-8 hours or 3-4 hours on high.

Nutrition facts per serving:

| calories 224.0 |total carbs 46.2| protein 5.4 | total fat 4.5 |potassium 627.3 |sodium 142.5 |phosphorus 8.4%|

Vegetable Tagline

Serves 4

Prep Time: 10 minutes

Cook Time: 3 ½-4 hours on HIGH or 6-7 hours on LOW

This warming and flavorsome vegetable stew will take you on a culinary trip to North Africa from the comfort of your home. The dried apricot and spices give it an exotic twist that will satisfy and delight everyone’s appetite.

Ingredients:

2 large onions, chopped

2 red bell peppers, seeded and diced

1 small butternut squash, peeled, seeded, and cut into 1 ½ -inch pieces

2 turnips, peeled and cut into 1 ½ -inch pieces

2 tablespoons extra virgin olive oil

3 garlic cloves, crushed

2 teaspoons paprika

1 teaspoon ground cumin

1 red chilli pepper, seeded and finely chopped

1 teaspoon ground ginger

½ teaspoon ground caraway seeds

1 teaspoon turmeric

¾ cup dried apricots, roughly chopped

1 (14.5-ounce) can tomato sauce

1 tablespoon honey

¼ cup fresh cilantro, chopped

Directions:

Place all ingredients into the slow cooker insert pot and mix well.

Season to taste and cook covered until vegetables are tender, about 3 ½ -4 hours on high or 6-7 hours on low setting.

Nutrition facts per serving:

| calories 262.8 | total carbs 50.9 | protein 4.7 | total fat 7.7|potassium 853.9 | sodium 101.6 | phosphorus 9.2%|

Indian Vegetable Korma

Serves 4

Prep Time: 10 minutes

Cook Time: 3½ -4 hours on HIGH or 6-7 hours on LOW

Despite the long list of ingredients, curries are actually really simple to make and this one is no exception.  It also makes a healthy, comforting, and economical choice for a casual family meal.

Ingredients:

3 sweet potatoes, peeled and cut into large chunks

½ head cauliflower, cut into florets

2 carrots, sliced

½ head broccoli, cut into florets

2 green serrano chillies, seeded and finely chopped

1 tablespoon coconut oil

2 large onions, finely chopped

2 garlic cloves, minced

1 1-inch piece fresh ginger, grated

½ teaspoon garam masala

2 cardamom pods, crushed

1 teaspoon ground cumin

1 teaspoon ground coriander

1 tablespoon tomato paste, mixed with ¼ cup water

3 tablespoons desiccated coconut

1 (14.5-ounce) can coconut milk

1 ½ - 2 cups vegetable broth

2 tablespoons toasted almonds, chopped

Directions:

Place sweet potatoes, cauliflower, carrots, broccoli, and chillies into slow cooker.

Heat coconut oil in a large skillet and add chopped onions. Sauté for about 4-5 minutes, until soft and add garlic, ginger, garam masala, cardamom, cumin, and coriander and stir for 1 minute.

Add tomato paste and spoon over the vegetables.

Add coconut, coconut milk, and vegetable broth, cover and cook for 3 ½- 4 hours on high setting, or about 6 -7 hours on low.

Sprinkle with toasted almonds before serving.

Nutrition facts per serving:

| calories 333.1| total carbs 53.9 | protein 10.5 | total fat 11.0 |potassium 1229.2 |sodium 162.2 |phosphorus 21.6%|

Spiced Cauliflower, Okra, and Yams

Serves 4-6

Prep Time: 10 minutes

Cook Time: 4 hours on HIGH or 7-8 hours on LOW

Tender, amazingly delicious vegetables and aromatic spices make this dish rich in both color and taste.

Ingredients:

3 garlic cloves, chopped

½ teaspoon ground cinnamon

½ teaspoon red pepper flakes

1 teaspoon ground cumin

1 teaspoon ground coriander
½ teaspoon mustard seeds
3 medium tomatoes, diced

2 medium onions, sliced

1 tablespoon olive oil

½ head cauliflower, cut into florets

1 pound okra, frozen

3 medium yams, peeled and cut into 1-inch cubes

1 green bell pepper, seeded and diced

1 ½ cups vegetable broth

2 tablespoons lemon juice

1 tablespoon honey

½ cup coconut milk

Directions:

In a small bowl, combine garlic, cinnamon, red pepper flakes, cumin, coriander, mustard seeds, and tomatoes. Set aside.

Place onions, olive oil, cauliflower, okra, yams, and green pepper into the slow cooker and add spices and tomato mixture on top.

Pour in vegetable broth and cook covered for about 4 hours on high setting and 7-8 on low.

In a small bowl mix lemon juice, honey, and coconut milk and pour over the vegetables. Cover and let stand 10 minutes before serving.

Nutrition facts per serving:

| calories 183.1| total carbs 36.0 | protein 5.6 | total fat 2.6 |potassium 735.6 |sodium 87.5 |phosphorus 11.4%|

Thank you again for reading Gluten Free Crock Pot! If you have a moment, please leave a review on Amazon. Reviews are always GREATLY appreciated and help me continue to create new content. If you have any questions or critiques, please feel free to reach out to me directly at JennGolden0@gmail.com. I respond to all emails personally and promptly.

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Gluten Free Crock Pot: Scrumptious Recipes for Busy Families

Table of Contents

- Disclaimer
- Introduction
- Paleo- Perfect Poultry
- Paleolithic Lamb
- Tender Slow Cooked Beef
- Prehistoric Pork
- Paleo From the Sea
- Slow-Cooker Caveman Veggies