the mini guide to slow cooking Learn to love your slow cooker with four simple and delicious recipes.

Transcription

1 the mini guide to slow cooking Learn to love your slow cooker with four simple and delicious recipes.

2 AN INTRODUCTORY CHAT We're big fans of slow cooking at I Quit Sugar. Not only is it simple, cheap and sustainable, but its relaxed and mindful approach puts the joy back into cooking and eating real food. This little taster of our slow cooker recipes is designed to share some of that joy, and to get you more acquainted with your (soon to be) favourite kitchen appliance. If you love these recipes, you may want to check out our I Quit Sugar: Slow Cooker ecookbook. It s packed with delicious, easy, real-food recipes, from hearty breakfasts to IQS-ified desserts. I quit sugar and fell in love with my slow cooker. I bought my first electric slow cooker for $39. Around the same time I quit sugar, funnily enough. As I ventured into what was virgin territory back then (there were really no cookbooks or programs available, nor websites sharing recipes) I found the easiest way to eat simply and sustainably was with this nifty kitchen device. Seriously, a slow cooker is sustainable in every sense (it saves time, money and the environment). And it allows you to stop eating crap. For good. I ve realised that the true joy of slow cooking is in its low and slow approach. Enjoying food should be languid and mindful. It s not about blasting the daylights out of it. There s joy, too, in the communal experience it brings. All of which, I guess, continues the I Quit Sugar message which is a gentle experiment that you share with those around you as you see fit. Right? Happy slow cooking everyone! (and the I Quit Sugar Team)

3 9 things to know about slow cooking 1. Less is more: Don t add as much water as conventional slow-cooked recipes indicate. When you re using a slow cooker, the liquid doesn t reduce in the same way it would on a stovetop. Generally, one cup of liquid is enough for most recipes, unless it contains a starch like rice or pasta. 2. Lid on is best: Always cook the meal with the lid on, except in the case of baking where you may need to remove the lid for a period of time. 3. Keep your mitts off: Your slow cooker works best when undisturbed. You ll need to add an additional 20 minutes on high each time you lift the lid. If you need to stir, do it in the last few hours. 4. Don t stress about cooking times: The times in this book are approximate. Timing is not critical to a dish s success. But generally, the longer a meal cooks for, the better the flavour and the more tender the meat will be. 5. Some peace of mind: Even if you leave your slow cooker on for 12 hours the meat won t burn, stick or dry up. 6. Some foods don t belong in a slow cooker: Avoid slow cooking crisp green veggies, noodles, Chinese vegetables and pasta. These ingredients are best served on the side. 7. Order matters: It s generally best to put veggies in first with meat on top, unless otherwise specified. 8. Frozen veggies: Can be tossed straight in. No need to defrost. 9. The Golden Rule: Most casseroles with meat and vegetables need about eight hours on low.

4 ... Char Siu Pork Ribs... serves 6 Prep time: overnight Cooking time: 6 8 hours on low or 3 4 hours on high ingredients 1.5kgs pork ribs (or chicken wings for a cheaper alternative) 2 tablespoons olive oil 3 green shallots, thinly sliced (save the green ends as a garnish) 1 cup chicken stock Sugar and gluten-free Char Siu Sauce 1/2 cup tamari sauce 2 tablespoons peanut butter 4 tablespoons rice malt syrup 3 tablespoons Chinese Shaoxing wine 2 teaspoons apple cider vinegar 1 teaspoon Chinese five spice powder 2 teaspoons sesame oil 2 teaspoons ginger, grated 2 garlic cloves, crushed 1 long red chilli, finely chopped method The night before: 1. Heat oil in a large frying pan and brown the pork ribs. 2. In a small bowl, prepare the Char Siu Sauce by whisking all the sauce ingredients together. 3. Place ribs in the slow cooker insert, and brush the Char Siu Sauce over the meat. Place in the fridge overnight to marinate. The next morning: 1. Place slow cooker insert into the cooker. Pour over stock and scatter green shallots on top. Cover and cook on low for 6 8 hours or high for When almost ready to serve, remove the ribs from the slow cooker, wrap in aluminium foil and place in a low oven to stay warm. Turn the slow cooker up to high and reduce the sauce, with the lid off, for minutes until sticky (or desired consistency). Garnish with green shallot ends. Suggested sides: 1. One serve steamed Asian greens per person (bok choy or pak choy works well). 2. Jasmine rice or cooked quinoa.

5 Char Siu Pork Ribs

6 ... Sarah s Lemony Chicken... with Gremolata serves 6 8 Prep time: 5 minutes Cooking time: 6 hours on low or 3 hours on high ingredients 1.5 kg whole chicken 2 lemons, unpeeled, roughly chopped 5 cloves garlic, unpeeled, smashed with the back of your knife 1 bunch rosemary kitchen string (any string made of cotton or hemp) 5 tablespoons butter 125ml white wine 250ml chicken stock Lemony Gremolata 3/4 bunch fresh flat leaf parsley, very finely chopped 6 8 cloves garlic, very finely chopped grated zest and juice of 2 lemons, or 2 tablespoons chopped preserved lemon 1/4 cup extra virgin olive oil 1 teaspoon sea salt method 1. Wash chicken and pat dry. Stuff the chook from the bottom end (where the legs are) with the lemon, garlic and rosemary. No need to be delicate. Tie the legs with kitchen string (cross the legs at the knuckle for a snugger fit). 2. Melt the butter in a hot frying pan and brown the chicken all over. 3. Place the chicken in the slow cooker insert upside down (to keep the meat juicy). 4. Add wine to the frying pan (don t wash it out) and bring to the boil. Pour wine mixture over the chicken. Add the stock and cover with the lid. Cook on low for 6 hours or high for 3 hours. 5. In the meantime, make the Lemony Gremolata by combining all ingredients in a jar and shaking vigorously. 6. Once the chicken is cooked, remove it from the slow cooker and baste with the Gremolata before serving.

7 Sarah s Lemony Chicken with Gremolata

8 ... Vegetable Korma... with Quinoa and Slivered Almonds serves 6 Prep time: 10 minutes Cooking time: 7 1/2 hours on low or 3 1/2 hours on high ingredients 1/2 cup korma paste 1/2 cup almond meal 1 brown onion, thinly sliced 2 cloves garlic, crushed 250ml vegetable stock 400ml can coconut milk 1 large carrot, finely diced 1/2 head cauliflower, broken into florets 1/2 cup frozen peas 2 baby yellow squash, quartered 1 zucchini (courgette), cut into chunks 1 cup kale leaves, washed and roughly chopped 1 red capsicum (pepper), cut into 3cm pieces 1/2 cup slivered almonds, lightly toasted 3 cups cooked quinoa 1 large cucumber, sliced, to serve fresh coriander, to serve method 1. Combine korma paste, almond meal, onion, garlic, vegetable stock, coconut milk, carrots and cauliflower in the slow cooker. Cover and cook on low for 7 1/2 hours or high for 3 1/2 hours. 2. Remove lid and stir through peas, zucchini, squash, kale and capsicum. Cover and cook on high for another 30 minutes or until vegetables have cooked through. 3. Serve korma over a bed of warm cooked quinoa and top with slivered almonds, cucumber slices and fresh coriander.

9 Vegetable Korma with Quinoa and Slivered Almonds

10 ... Slo Bro s... (Double-Choc Walnut Brownies) serves 16 Prep time: 10 minutes Cooking time: 3 hours on low or 1 1/2 2 hours on high ingredients oil or butter, for greasing 1 1/2 cups almond meal 1/2 cup raw cacao powder 1 teaspoon gluten-free baking powder 1/2 teaspoon sea salt 1/2 cup butter, melted and cooled slightly (or 1/2 cup coconut oil, melted) 1/2 cup rice malt syrup 3 eggs 1/2 cup walnuts, finely chopped 80g 85 90% dark chocolate, chopped into chunks cream, to serve method 1. Grease the insert of the slow cooker and line with baking paper so it reaches halfway up the sides. 2. In a large bowl, combine almond meal, raw cacao, baking powder and salt. 3. In separate bowl, combine butter and rice malt syrup. Whisk until rice malt syrup is well combined. Add in the eggs and continue to whisk until the mixture comes together. 4. Pour the butter/syrup mixture into the dry ingredients and mix thoroughly. Stir through walnuts and chocolate chunks. 5. Pour the batter into the lined slow cooker. Cover and cook on low for 2 1/2 hours or high for 1 1/2 hours until the exterior of the mixture is firm and the centre is no longer liquid. Remove the lid and continue cooking for a further 30 minutes or until the centre cooks through. Note: The centre will always be moister than the perimeter of the brownie; don t burn the outside waiting for the centre to firm up. 6. Once cooked, switch off the slow cooker and leave brownies to rest for minutes. Carefully remove from the slow cooker by grabbing the edges of the baking paper and gently lifting out. Allow to cool completely before slicing.

11 Slo Bro s (Double-Choc Walnut Brownies)

12 Want more? Looking for more recipe inspiration? Our I Quit Sugar: Slow Cooker ecookbook is full of 85 delicious slow cook recipes, as well as more tips for slow cooking. Keen to learn more about sugar? Check out the I Quit Sugar blog. Ready to quit sugar with us? Visit IQuitSugar.com/8-Week-Program for more information about the Program, including how to sign up to the next round. Have a question? us at info@iquitsugar.com and we d be happy to help!