I love my Slow Cooker... - Mind and Body Blitz

I love my Slow Cooker…

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I love my Slow Cooker…

I LOVE my slow cooker… it is a LIFE saver… ok that might be an overreaction, but honestly it saves me time, money & stress. I have A LOT of slow cooker recipes in my MBB programs… butter chicken, tiki masala, chilli con carne to name a few and my kids love ALL of them… perhaps it’s the tender meat, or the fact it’s so flavoursome, but they love it. And anytime I can get vegetables into them is a GOOD thing. Enter slow cooking…

This particular recipe is one of the cheapest & easiest recipes going around… my husband came up with it one day, when dinner was his responsibility. It has been slightly adjusted to include more veggies and a cheaper cut of meat to make it affordable and go that little bit further for left overs. 

Because I have worked nights a few days a week in my Personal Training studio for the last 4 years I have had to cook dinner for my family BEFORE I leave… and the nights I don’t work, we have to contend with after school activities and don’t get home until quite late. Which is why I love making big batches that will last 2 nights (for a family of 4). This recipe will also work for those that freeze meals for convenience… Meal prep makes ALL the difference. 

Also the nutrients from the veggies are retained in the sauce, rather than thrown out with the water when boiling, so that’s another added benefit of slow cooking. (Have I sold you yet?!)

I have a Breville slow cooker, where the crock-pot can also be used on the stove to brown the meat, which reduces clean up time. Can it get any easier?!

What you’ll need:

2 onions diced

2 heads of broccoli broken up

3 carrots peeled and diced

3 zucchinis diced

1 large tin chopped tomato (800g)

2 tins chickpeas (2 x 400g) (omit for strictly low starch or autoimmune protocol)

2 bunches of celery, washed and diced

Himalayan Sea salt and pepper to taste

1 tsp. paprika

Olive oil (or alternative) for cooking

700g chuck casserole steak (for me this was 2 pieces of steak)

A good glug of red wine (1/4 cup) (we just generally use whatever we have that’s already open)

2 tbsp. tomato paste and some tapioca starch or cornflour for thickening the sauce

 

Method:

Heat pan or crock-pot over stove, heat oil; soften the onion for a few minutes. Add steak that has been diced into cube size pieces and brown. Turn the heat to high and poor in wine, heat for a few minutes until the alcohol has evaporated. 

Add salt, pepper, and paprika. Add the chopped veggies, tomatoes and chickpeas and stir in tomato paste.

Place crock-pot into slow cooker (or place all ingredients back into slow cooker if you’re using a pan to brown meat)

Cook on high for 4 hours or low for up to 6-8 hours or until veggies are soft 

You might need to thicken the sauce up about 2 hours from finishing with some tapioca starch or cornflour. (remove some liquid from the crockpot, add 2 tsp cornflour  or starch, mix well, then return the the slow cooker and mix)

My kids do admittedly like this served with buttered bread, but hubby and I usually just have it on its own or served over sweet potato mash. 

Content:

Ludi Wiggins
Ludi Wiggins
Ludi Wiggins is a former Australian diver - 4 time Olympian, Dual Olympic Medalist, 3 times Commonwealth Games Champion. She is a certified nutrition and wellness coach and has a holistic approach to all things health and fitness. She is a mum of two and ran a busy Personal Training studio for 4 years in Moonee Ponds, Melbourne. She now helps busy people via her online programs, live a fitter, healthier life in both Mind and Body. She has a big focus on positive body image and holistic health. (Formerly Loudy Wiggins and Loudy Tourky!)

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