Pork and Black Bean Slow Cooker Chili

To wrap up Crocktober, I made one of my go-to recipes. Pork and Black Bean Slow Cooker Chili. This recipe is great for several reasons.
1. It is made in the slow cooker (thanks, “Kate“).
2. It cooks for 8+ hours (practical for a weekday meal).
3. I always have the ingredients on hand (and they are nutritious)- hey, I AM a dietitian…
4. It is an excuse to make my mother-in-law’s delicious corn bread (recipe in a future post).
5. Everyone in my family loves it!
You can’t get much better than that.

This recipe is simple enough to throw together in the morning and uses common ingredients that I always have on hand.
Pork and Black Bean Slow Cooker Chili

To your 5-6 quart crock pot, add a 2-3 pound pork roast and 3 cans of beans. Any variety will do. I typically add black beans, but today I only had 2 cans on hand so I threw in 1 can of kidney beans. Make sure to rinse and drain your beans. *Health note: rinsing and draining your beans lowers the salt by 40%!
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Dump in 1 can of Hunt’s Fire Roasted tomatoes (don’t drain). Fire roasted really is better, but you can use any variety in this dish. If you haven’t tried fire roasted tomatoes, you must!
Hunt's Fire Roasted Tomatoes

Add 1 jar of thick and chunky salsa and 1 cup chicken broth. I love the convenience (and taste) of the 1-cup packages of Pacific Natural Foods chicken broth. Canned broth tastes… well… like a can. And I don’t typically use a full quart of broth that is in the larger boxed broths. So the 1-cup size is perfect.
Pacific Natural Foods Chicken Broth

Stir in the spices and cook on LOW for 8-10 hours.
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Before serving break up the roast into coarse pieces and dish into bowls. Top with plain Greek yogurt (or sour cream). I was so excited for this chili (and the golden-brown corn bread), that I forgot to take a photo of the completed dish. So you’ll have to use your imagination.

Imagine a steaming bowl of chili filled with chunks of fork-tender pork, beans, fire-roasted tomatoes and delicious spices, all topped with a dollop of plain Greek yogurt. Mmmmmm….. Now dip your hot-from-the-oven cornbread into the fragrant mix. Heavenly!

Pork and Black Bean Slow Cooker Chili

Serves 8
All you need:
2-3 pound pork roast
1 onion, coarsely chopped
3 (15 oz) cans beans, rinsed and drained
1 (15 oz) can fire roasted, diced tomatoes
1 (16 oz) jar thick and chunky salsa
1 cup chicken broth
1 teaspoon oregano
1 teaspoon cumin
2 teaspoons chili powder
Plain Greek yogurt (for serving)

All you do:
1. Put pork, onion, beans, tomatoes, salsa, broth, oregano, cumin and chili powder into slow cooker.
2. Mix ingredients together and cook on LOW for 8-10 hours.
3. Right before serving, take pork out and break into chunks. Put the pork back in the chili.
4. Serve in bowls and top with plain Greek yogurt (or sour cream).

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Roasted Pumpkin Seeds

Scarves, boots, squash and cinnamon. These are the signs that fall is here. But let’s not forget about an oh-so-good crispy snack: roasted pumpkin seeds.

Sure, you can purchase pumpkin seeds at the store, but they just aren’t the same as the kind you scoop out of a pumpkin and roast yourself. This is a once-a-year snack that I look forward to each Halloween. The seeds are why I carve pumpkins instead of painting them!

Roasted Pumpkin Seeds

The process and recipe are incredibly simple, plus it is a great way to use up what would otherwise go to waste. I had planned on taking great photos of the finished seeds, but there were only a handful left after my family gobbled them up! -So you’ll have to do with photos of the hot seeds on the pan!

Roasted Pumpkin Seeds 3

Roasted Pumpkin Seeds

All you need:
2 cups pumpkin seeds.
1 tablespoon garlic-infused oil
Salt to taste

All you do:
1. Preheat oven to 325 degrees F.
2. Separate pumpkin seeds from membranes and wash thoroughly with water. Dry (overnight is best).
3. Coat with garlic-infused oil and sprinkle with salt.
4. Spread out on a foil-lined baking sheet and place in oven for 45 minutes stirring every 15 min.

This post was originally published October 2013. 

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Slow Cooker Apple Quinoa Oatmeal

Today is National Oatmeal Day and I am celebrating by enjoying a heaping bowl full of Apple Quinoa Oatmeal. And since it is still Crocktober, I used my trusty crock pot, “Kate“.

I haven’t decided which I like better, this or the Slow Cooker Pumpkin Pie Steel-Cut Oats from earlier this month. Decisions after delicious decisions!

Just like the pumpkin pie oat recipe, all you do is throw the ingredients into your slow cooker before heading to bed. Cook on LOW for 6-8 hours. When you wake up in the morning your house will smell delicious and your tummy will be satisifed with a great-tasting, cholesterol-lowering breakfast!
Apple Quinoa Oatmeal
I created this recipe on the spot and used the ever successful pumpkin pie oatmeal as inspiration. I wanted a hot breakfast for a Saturday morning when family was visiting, but I didn’t want to have to wake up really early and work in the kitchen. This recipe only took me 5 minutes to put together before bed and was a hit.

I ended up using a mix of quinoa and oatmeal because I only had 1 cup of steel-cut oatmeal (plus, quinoa is a delicious whole grain too!) The results were great. The quinoa gave it a slightly nutty taste that we really liked.

Apple Quinoa Oatmeal3

All you do is chop up the apples and stir in the remaining ingredients (milk, apple cider (or water), oats, quinoa and cinnamon)
Apple Quinoa Oatmeal2

Cook on LOW for 6-8 hours. Stirring before dishing up. It will thicken a bit after stirring.
Apple Quinoa Oatmeal4

Dish up into bowls and top with extra cinnamon and nuts (and additional milk, if desired).
Apple Quinoa Oatmeal5

Slow Cooker Apple Quinoa Oatmeal

Serves 10 (1 cup) servings.
All you need:
4-5 apples, cored and cut into 1/2-inch pieces (4 cups chopped)
3 cups fat-free milk
3 cups apple cider (or water)
1 cup steel-cut oats
1 cup quinoa
2 teaspoons cinnamon
Optional garnishes: chopped nuts, raisins, maple syrup, additional milk

All you do:
1. Coat inside of 5 quart slow cooker with cooking spray.
2. Add apples, milk, cider, oats, quinoa and cinnamon to slow cooker.
3. Stir, cover, and cook on LOW for approx. 6-8 hours.
4. Spoon oatmeal into bowls; add optional toppings, if desired.
5. Store leftovers in refrigerator or divide into individual portions and freeze.

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Slow Cooker Bread, Artisan-Style

That’s right, bread in a crock pot! The more I use “Kate” (see my previous post on why I have named my crock pot) the more I truly appreciate all that she can do.

Crock Pot Artisan Bread

I mean, we all know that crock pots are great for roasts and cheesy Velveeta dip, but don’t short change yourself. There is a whole world of foods you can make. (Try squash and apples or pumpkin pie oatmeal).

I came across a recipe for slow cooker bread on Pinterest (where else?), but was sorely disappointed that no where in the recipe did it talk about using a slow cooker. The bread was made using the traditional oven. BOR-ING!  So that got me wondering if it was even possible.

After a quick Google search, I found a few recipes using the crock pot, but all of them were so labor intensive (the benefit of using a crock pot is to decrease my workload, not add to it). I did find a recipe for a 5-minute Artisan Bread which is similar to a recipe I have made several times, but it was still cooked in the oven. I came across a crock pot bread recipe that actually listed out the proper methods (however, you have to take the time to make traditional bread dough- No.Thank.You!). Remember, “Kate’s” role is to make my life easier, not more complicated.  So, I set out and combined both recipes.

I used the 5-minute Artisan Bread recipe (it makes 4 loaves) with some modifications and cooked it in the crock pot. Please make note, I am not a trained baker, so I really was throwing up a Hail Mary pass and hoping it worked. This recipe would be great for hot summer days that you don’t want to heat up the oven, or a time that your oven is full (Thanksgiving) and don’t have room for baking bread.

The recipe is incredibly simple. It is a no-knead recipe. I will note, that it takes 5 minutes to make up, but it does have to sit and rise for several hours (you can let it sit for up to 2 weeks in your fridge). So you still do have to plan ahead, but the active time is only 5 minutes.

In a large glass measuring cup, measure 3-cups of hot (not boiling) water. Stir in 1-1/2 tablespoons rapid rise yeast (about 1-1/2 packets).

Water and YeastIn a large bowl (I used my 6 quart stand mixing bowl), measure 6-1/2 cups all purpose flour and 1-1/2 tablespoons kosher salt.

FlourMake sure to measure your flour properly using a dry measure cup. Spoon the flour into the cup and level off using the back side of a butter knife.

Slow Cooker Cheddar Pepper Jack BreadStir in any add-ins. In my case, I couldn’t just make a “regular” loaf of bread. I added 4 cups of shredded cheese (I did half cheddar and half pepper jack). Here is where you can get creative (but remember, this recipe makes 4 loaves of bread). Mix until all the wet and dry ingredients are combined. No need to knead! The bread will be moist and sloppy-looking. This is how it is supposed to look.Crock Pot BreadIMG_3576[1]Cover the dough with plastic wrap (leave a little opening to let the gasses escape). Let sit for at least 2 hours (up to 5 hours) at room temperature until the dough begins to flatten on the top or to fall. Place the dough in the refrigerator (covered) for up to 2 weeks. The dough is easier to handle if it has been refrigerated for at least 3 hours, but you can cook it right away. The longer the dough sits, the better the flavor (a definite bonus if you are planning a large gathering). Do the prep before and let the crock pot do the work the day of.

Slow Cooker Bread

To bake in the crock pot, first turn your crock pot on HIGH to get it warmed up a bit. Lay down a piece of parchment paper and sprinkle with cornmeal. Take the dough out of the fridge. Sprinkle with a little flour or cornmeal (rubbing flour on your hands is helpful too as the dough will be sticky).  Remove 1/4 of the dough (I cut the dough into quarters and scooped out one portion) and shape into a ball using extra cornmeal as needed to prevent sticking.

Using a serrated knife, cut slashes in the bread 1/4 inch deep. Any pattern will do, I chose 3 parallel lines.

Slow Cooker Bread

Move the parchment and dough into the crock pot making sure to smooth the parchment paper out towards the edges. Put the lid on leaving a small gap to let the moisture escape (no soggy bread for us!).

Crock Pot Bread

Cook for 1-1/2 – 2-1/2 hours (depending on your crock pot). The bread is done when has reached an internal temperature of between 190-200 degrees F. Go ahead, get out your thermometer and check.

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The bottom and sides will be crusty and the top will be a bit softer. If you desire a crusty top (as we do), then go ahead and broil it in the oven for 2-3 minutes until golden brown.

Slow Cooker Artisan Bread Slow Cooker Artisan Bread

Cool completely then slice.

Slow Cooker Artisan Bread

Makes 4 loaves

All you need:
3 cups hot (not boiling) water
1-1/2 tablespoons active yeast
1-1/2 tablespoons kosher salt
6 1/2 cups all purpose flour, plus extra for dusting
Cornmeal

All you do:

  1. In a 4-cup liquid measure, combine water and yeast.
  2. In a large mixing bowl, add salt and flour. Mix to combine.
  3. Add water mixture to the flour mixture and stir until all ingredients are combined. The dough will be sticky.
  4. Cover loosely for 2-5 hours until dough rises flat.
  5. Use immediately, or place in the refrigerator, covered, for up to 2 weeks.

To cook the bread:

  1. Turn the crock pot on HIGH.
  2. Lay down a piece of parchment paper and sprinkle with cornmeal.
  3. Take the dough out of the fridge and sprinkle with flour or cornmeal (rubbing flour on your hands is helpful too).
  4. Remove 1/4 of the dough (this recipe makes 4 loaves) and shape into a ball using extra cornmeal as needed to prevent sticking. Place the remaining dough back in the fridge for a later use (covered).
  5. Lay the dough on the parchment and use a serrated knife to cut slashes in the bread 1/4-inch deep.
  6. Move the parchment and dough into the crock pot making sure to smooth the parchment paper out towards the edges. Put the lid on leaving a small gap to let the moisture escape.
  7. Cook for 1-1/2 – 2-1/2 hours (depending on your crock pot). The bread is done when has reached an internal temperature of between 190-200 degrees F.
  8. Broil in the oven for 2-3 minutes until golden brown.
  9. Cool completely then slice.
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The Switch Witch: Halloween is more than candy

I like to think that most days I do a fairly nice job of balancing the “real” world with the “dietitian” world, but on candy-laden holidays like Halloween, introducing a little moderation can be a bit tricky.

I try to follow the 80/20 rule. Eighty percent of the time I am focused on making quality choices and eating nutritious foods, twenty percent of the time I enjoy my “treats”.

On Halloween, even my little kids bring home enough candy to keep my dentist in business for years. The problem with Halloween and candy isn’t the night itself, but when there is so much candy laying around that it lasts for months. Use this opportunity to talk to your kids and explain to them that candy, like many of our other favorite treats, is a “sometimes” food. “Sometimes” foods aren’t foods we eat every day because they don’t give our bodies the nutrients we need to grow and stay healthy. We enjoy “sometimes foods” on occasion, and because we enjoy them only once in a while, it makes them that much more special. Letting “kids be kids” and having children eat their Halloween candy is great and all, but when the indulgences become a constant focus from now until Easter, something must change.
The Switch Witch
This is where the Switch Witch comes in. In the book by Charity O’Neill-O’Kane, the Switch Witch (a good witch) comes to the house after Halloween and switches extra candy for something fabulous. The switch can be anything from a coveted toy or book, to a great family activity such as the zoo, aquarium or family skate night.
The Switch Witch
Once the Halloween “loot” has been gathered, have your kids go through and set aside a predetermined amount of candy (in my house it is a small zip-top bag). The rest of the candy goes in a separate bag and is set outside for the candy-loving Switch Witch. (To “dispose” of the extra candy, you can donate it, bring to a social occasion, or simply throw it out).

Another option for kids (especially those resistant to letting go of their hard-earned candy) is to have the Switch Witch buy the candy. A price tag on each piece they turn in just might be the motivation they need. You can set the price depending on how many piece of candy they have. Helping to teach your children about instant gratification (candy) versus delayed gratification (that coveted book) is a wonderful lesson. If they give up a little instant gratification, they will see a greater reward in the future.

So what will the dietitian be giving out this year for Halloween? Glow sticks (for trick-or-treaters) and glow-in-the-dark fangs (for daycare). Halloween is about more than candy. Enjoy the spooky holiday without testing your pancreas!

Glow Sticks and Glow-in-the-Dark Fangs

Glow Sticks and Glow-in-the-Dark Fangs

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Which Apple Should I Use?

‘Tis apple season and it seems everywhere you turn, recipes using these crunchy-sweet fruits are dominating. I am often asked which type of apples to use in recipes. The answer to that depends on what you will be making with the apples.
Apple Chart
Some apples are best to snack on whiles others are delicious baked. Here is a helpful chart showing the best culinary uses for many of the most popular apples.

Enjoy!

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Weekly Meal Plan for Porktober!

Weekly Meal PlanOctober is National Pork Month and a great time to be reminded of all the lean cuts of pork available. Look for any cut of pork with the word “loin” in the name (tenderloin and loin chop are two examples) to know you are getting a lean cut of meat.

Also, did you know that the proper cooking temperature of pork has been lowered from 160 degrees to 145 degrees? This helps to keep your pork more moist and flavorful. Say goodbye to dried out, over-cooked pork chops. It is actually just fine to have your pork remain a little pink in the center (just like beef). So get your meat thermometer out and check those temps!
Pork-Chops-with-Apples-Thyme
In honor of National Pork Month, this week’s Weekly Menu includes a delicious Pork Chop with Apple and Thyme recipe that you are sure to love!

For more great recipes including pork, check out the Pork Be Inspired web site. They have great recipes and information.

Pot-Roast(1)
Also on the menu:
Chicken with Lemon-Beer Marinade
Mustard-Crusted Halibut Steaks
Pot Roast
Speedy Minestrone Soup

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Slow Cooker Pumpkin Pie Steel-Cut Oats

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There are many things that bring me joy in life and walking into a delicious-smelling house after a long day’s work to a meal that is ready to eat is near the top of the list. This morning, I can proudly add “waking up after a (not quite long enough) sleep to a delicious-smelling house” on that list too.

I don’t know if you get the warm and fuzzy, superhero feelings that I do by using my slow cooker, but when I do, I am on top of the world. I feel like for that tiny moment of time, that I actually have my life in balance and I am a great mom, wife and employee. After all, how many workers out there can cook their own supper while rocking their jobs? It is multi-tasking at its finest. Plus, I think on some subconscious level, it is like being nurtured by a mother. Someone prepares my meal without me really having to do anything. It is wonderful.

Now, don’t get me wrong, my husband does a great job of helping in the kitchen, but typically we are working together to take care of the kids and get a meal on the table. The slow cooker just works her little heart out for me all day long! Because of this, I have named my slow-cooker “Kate”. I felt as though she deserved a name. Something beyond “The Crockpot”. Afterall, she works so hard making amazing food for my family, the least I can do is address her properly.

This morning I tried a recipe that has been on my radar for a couple years now and boy was it worth it. I made slow cooker oats. And not just any oats, but Pumpkin Pie Steel-Cut Oats. Heavenly!
Slow Cooker Pumpkin Pie Oatmeal
The recipe is really simple and can be modified according to your taste preference. I don’t like a lot of sweet in my oatmeal, so I didn’t include much. You can always top it with a little brown sugar or honey before serving.

First, I want to warn you to SPRAY YOUR SLOW COOKER! I didn’t do this and the pot is still soaking in my sink. It looks like “Kate” will get her hot-tub spa treatment afterall!

Add the steel-cut oats to the crock. I used Bob’s Red Mill steel-cut oats (any steel-cut oat will work) because I love all his products. I say it like I know the man. Which by-the-way is a dream of mine, so if you know Bob from the Red Mill, have him call me! But do make sure that they are NOT the quick-cooking type and only use steel-cut. Old fashioned, quick or instant oats would just turn into mush.
Steel Cut Oats
Then add the coconut milk, skim milk, water, pumpkin, vanilla, honey and pumpkin pie spice. Stir until combined. Don’t worry, it doesn’t look the best, but the taste will be amazing!
Pumpkin Pie Steel Cut Oatmeal
Turn your slow cooker on low and cook for 6-8 hours. When you wake up, your house will smell as though someone was slaving away all night long (Kate has!).
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Again, don’t worry that it looks like a hot mess, just stir up your oatmeal and dish it into a bowl. -Note the scorched edges, this is why you want to spray the pot.
Slow Cooker Pumpkin Oatmeal
Top with cinnamon, walnuts and additional sugar or honey if desired. What a great, hearty way to start your day!
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*After sampling the oatmeal, I thought it could use a little extra sweetness, so I threw in a few slices of mashed banana (1 whole banana to the pot) and the taste was divine!

Slow Cooker Pumpkin Pie Steel-Cut Oats

Serves 12 hearty bowls
All you need:
2 cups steel-cut oats
1 can (14 oz) lite coconut milk
2 cups skim milk
2 cups water
1 can (15 oz) pumpkin (not pumpkin pie filling)
1 T vanilla
1/4 cup honey
1 T pumpkin pie spice
Optional toppings: walnuts, cinnamon, brown sugar and honey

All you do:
1. Spray the inside of the crock.
2. Combine all ingredients and stir.
3. Cover and set to LOW for 6-8 hours.
4. Serve with walnuts, cinnamon, brown sugar or honey

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Slow Cooker Squash with Apples

Fall is here and it is time to make my house smell divine! Squash is a fall staple, but most everyone I know stumbles with how to prepare it. There is nothing wrong with preparing it the “traditional” way (roasting it with a “little” butter and brown sugar), but we all know that when it comes to foods, I am anything but “traditional”.
Slow Cooker Squash and Apples

When growing up, I didn’t like the taste or texture of squash, but like many things (eh-hem, wine), I have learned to thoroughly enjoy it now. This recipe adds sweetness to the squash through dried fruit, apples and apple cider. The spices are similar to a pumpkin pie, so when you’re eating it, it is almost like biting into a crustless pumpkin pie (but none of the guilt!).

You can use any type of squash, but I chose a butternut (for its texture and sweetness) and an acorn (because I had it on hand).

To make: Peel and chop the squash.

Butternut Squash

Butternut Squash

The butternut is much easier to peel. Simply cut off the top and bottom, then slice off the peel with a sharp knife or peel with a sharp vegetable peeler.

Butternut Squash

Cut into cubes. Mine were about 1″ cubes.

Cutting an acorn squash can be a bit trickier because of the ridges. To peel an acorn squash, first microwave (whole) for 3 minutes.

Acorn Squash

Scoop the seeds out and cut into 1″-thick slices.
Acorn Squash

Take a sharp paring knife and slice the peel off. Because the squash was microwaved a bit, the outside has softened and is much easier to cut. I also HIGHLY recommend these Rikon knives (or other quality knive) to make your life a lot easier.

Acorn Squash
*Don’t judge my food-covered hands. I was cooking, folks!

Slow Cooker Squash and Apples

Apples
Slice up the apples. I used Honeycrisp, but you can use your favorite apple. Just make sure that it is a good baking apple. No mushy apples here, folks.

Add the cut-up squash and apples to a slow cooker. Stir in dried cherries (you can use cranberries or raisins), ginger, salt, pepper, cinnamon, nutmeg and apple cider.

Squash with Apples

Stir until everything is coated.

Slow Cooker Squash and Apples

Cook on LOW for 3-4 hours or on HIGH for 1.5 hours.
Squash with Apples

Slow Cooker Squash with Apples
All you need:
3 lbs squash, peeled and chopped (about 5 cups)
3 large sweet apples, chopped (3 cups)
1/2 cup dried cherries
1/4 tsp ground ginger
1/2 tsp salt
1/8 tsp pepper
1 tsp cinnamon
1/4 tsp nutmeg
2/3 cup apple cider

All you do:
In a slow cooker combine all ingredients and stir together. Cover and cook on low setting for 3-4 hours or on high for 1 1/2 hours. If using a conventional oven, cover and bake at 325 degrees until fork tender.

*I used half butternut squash and half acorn squash, but any squash will do. You can even substitute sweet potatoes for the squash.

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Pork and Beer? October 2013 Newsletter

October 2013 Newsletter

October 2013 Newsletter


That’s right, the October 2013 newsletter is out and it features great ways to add lean pork into your diet as well as some health benefits of beer!
This newsletter is loaded with delicious tailgating recipes that are sure to win over any crowd (while keeping their health in check).

Check it out and try some of the great recipes. I’d love to know which is your favorite!

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