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CROCK-POT DETOXUncomplicated meals with very little preparation are perfect for those of us withactive lifestyles. I love how simple cooking in a Crock-Pot can be when I’m short ontime. These are my ‘good-for-you’ recipes that make me feel satisfied and are kindto my waistline. The recipes use a 4-quart Crock-Pot. WWW.THEFRESH20.COM CROCKPOT DETOX PAGE 1
CROCK-POT DETOXCROCK-POTCABBAGE SOUPFOR THE DAY AFTER THE PARTYWhen the party food overload gets to be too much, this simple soup helps balance thescale. It’s the perfect dish to have ready the morning after a big party.INGREDIENTS1 medium head of green cabbage (cutinto eighths)1 Tablespoon white wine vinegar4 medium carrots, peeled and sliced1/2 teaspoon kosher salt4 ribs celery, chopped1/2 teaspoon black pepper1 red bell pepper, seeded and dicedOptional: 1 teaspoon favorite spice1 small onion, dicedOptional: 2 cups cooked diced leanham or chicken2 cloves garlic, minced or pressed1/2 teaspoon paprika4 cups low sodium vegetable orchicken brothINSTRUCTIONSLayer all the vegetables in the bottom of the Crock-Pot.Cover vegetables with broth.Add paprika, salt, black pepper, optional spice of choice and white wine vinegar.Cover and set on low for 6-8 hours or cook on high for 3-4 hours.Serves: 4 Serving Size: About 2-21/2 cups Calories 200kcal Protein 29g Carbohydrate 16g Sodium 590mg Fiber 5g Cholesterol 65mg Fat 1.5g Saturated 0g Sugar 9g Calcium 10%DV Iron 8%DV WWW.THEFRESH20.COM CROCKPOT DETOX PAGE 2
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CROCK-POT DETOXSPANISHCROCK-POTCOMFORT FOOD THAT PROMOTES HEALTHINGREDIENTS1 medium onion, diced2 teaspoons chili powder2 medium cloves garlic, minced1/2 teaspoon ground cumin1 medium jalapeño pepper, topremoved and left whole1/2 teaspoon ground coriander1 (14.5-ounce) can diced tomatoes1/2 teaspoon freshly ground black pepper1 (14.5-ounce) can black beans,drained and rinsedAdditional salt and pepper, to taste1 cup fresh or frozen corn kernels1/2 teaspoon kosher saltOptional: 1 avocado, peeled and slicedto serve with soup4 cups vegetable or chicken brothINSTRUCTIONSAdd the onion, garlic, whole jalapeño, tomatoes, black beans, corn, broth, chili powder,cumin, kosher salt, and black pepper to the Crock-Pot.Stir.Cook on low 8–10 hours, or high 4-6 hours.Season with additional salt and pepper to taste.Serve topped with sliced avocado.Serves: 4 Serving Size: About 2-21/2 cups Calories 240kcal Protein 8g Carbohydrate 38g Sodium 530mg Fiber 12g Cholesterol 0mg Fat 6g Saturated 0.5g Sugar 9g Calcium 10%DV Iron 20%DVWWW.THEFRESH20.COM CROCKPOT DETOX PAGE 4
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CROCK-POT DETOXVEGETABLEQUINOA POTTHE PERFECT BALANCED MEALINGREDIENTS1 cup of dry quinoa, rinsed1 teaspoon kosher salt1 (15 ounce) can of black beans, rinsedand drained1/2 teaspoon black pepper1 (15 ounce) can of fire roasted dicedtomatoes with green chilies2 cups of water or vegetable broth2 cloves garlic, minced or pressed2 bell peppers (any color), diced1 small bunch cilantro or parsley,chopped for garnish1 zucchini, diced1 avocado, diced1 teaspoon chili powderINSTRUCTIONSPlace quinoa, black beans, tomatoes, peppers and zucchini to the bottom of your4.5-quart slow cooker.Add salt, chili powder, black pepper, garlic and water and combine.Cover and cook on low for 6 to 8 hours.Serve in bowls and garnish with cilantro/parsley and a spoonful of avocado.Serves: 4 Serving Size: About 2 cups Calories 340kcal Protein 13g Carbohydrate 54g Sodium 610mg Fiber 12g Cholesterol 0mg Fat 8g Saturated 1g Sugar 6g Calcium 10%DV Iron 25%DV WWW.THEFRESH20.COM CROCKPOT DETOX PAGE 6
CROCK-POT DETOXSKINNYCHICKEN POTTHE PERFECT BALANCED MEALINGREDIENTS3 pounds chicken thighs(boneless/skinless)2 cups low sodium chicken orvegetable broth1 medium onion, sliced8 garlic cloves, peeled30-ounce can hominy or 2 cans (14 oz)garbanzo beans1 jalapeno, cut in half and seeded1 teaspoon black pepper1 Tablespoon dried oregano1 teaspoon kosher salt1 14-ounce can diced tomatoes1 lime, cut into wedges for garnish1 small can of roasted green chiles1 bunch fresh cilantroINSTRUCTIONSLayer half of sliced onion on the bottom of your Crock-Pot. Add chicken thighs overonions.Cover chicken with the other half of onion slices, the garlic, jalapeno, oregano, greenchiles and tomatoes.Season with salt and pepper. Pour in broth.Cover and set to high and cook for 4- 41 2 hours or until meat is tender and pulls apartlike butter.Add in hominy or beans cook for an additional half hour or until warmed through.Serve with lime wedges and fresh cilantro.Serves: 8 Serving Size: About 11/2 cups Calories 320kcal Protein 40g Carbohydrate 22g Sodium 500mg Fiber 5g Cholesterol 135mg Fat 7g Saturated 1g Sugar 4g Calcium 6%DV Iron 20%DV WWW.THEFRESH20.COM CROCKPOT DETOX PAGE 7
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CROCK-POT DETOXSKINNYVEGETARIAN CHILIWARM AND COMFORTINGINGREDIENTS1 medium onion, diced2 chipotle in adobo, minced2 red bell peppers, diced1 Tablespoon cumin2 cloves garlic, minced1 Tablespoon chili powder3 cans black beans, drained and rinsed1 teaspoon kosher salt1 28-ounce can no salt added fire roasteddiced tomatoes1/4 teaspoon ground black pepper6 cups diced butternut squash4 cups low sodium vegetable broth1/2 cup chopped cilantro2 limesINSTRUCTIONSCombine all ingredients except cilantro and lime in a slow cooker for 4-6 hours on lowuntil squash is tender.Serve with cilantro and lime.Calories 318kcal Protein 14.6g Carbohydrate 66.6g Sodium 1546mg Fiber 19.3g Cholesterol 6mg Fat 2.3g Saturated 0.1g Sugar 15.6g Calcium 15% DV Iron 79% DV WWW.THEFRESH20.COM CROCKPOT DETOX PAGE 9
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These are my 'good-for-you' recipes that make me feel satisfied and are kind to my waistline. The recipes use a 4-quart Crock-Pot. CROCK-POT DETOX WWW.THEFRESH20.COM CROCKPOT DETOX PAGE 2 CROCK-POT CABBAGE SOUP FOR THE DAY AFTER THE PARTY When the party food overload gets to be too much, this simple soup helps balance the scale. It .
