5-Ingredient Slow-Cooker Chicken and Sweet Potatoes

For the past decade, I’ve been getting by with a $25 smallish slow cooker that I purchased from the grocery store. Recently I relocated, leaving my kitchen gadgets — including said slow cooker — behind, “forcing” me to buy a new one. Now I am thrilled to be sporting a slow cooker fit with a cook setting that automatically switches to warming mode after the cooking time has elapsed. Game changer. That was $49 well spent.

With fall comes peak sweet potato season. This dish highlights the savory side of this root vegetable, brimming with loads of vitamin A in the form of beta carotene, plus potassium and vitamin C. I opt for orange-fleshed taters because, to me, the presentation of a white sweet potato just doesn’t have the same panache.

I prefer to use chicken thighs with the bone in (skin removed, of course) in slow-cooked dishes because the result is juicy, tender pieces of meat. The natural gelatin from within the bones lends itself to a simplified bone broth — so good you’ll be sipping it from a spoon.

Toss these simple ingredients into the slow cooker and be on your way. Just a few hours later, return to your kitchen filled with a warm, mouthwatering aroma.

5-Ingredient Slow-Cooker Chicken and Sweet Potatoes
Makes 4 servings
Total Time: 4 hr
Prep Time: 25 min

2 medium orange-fleshed sweet potatoes, peeled, diced 1/4 inch (about 4 cups)
3/4 cup diced onion
1/2 teaspoon smoked paprika (or use sweet paprika or cumin), divided
1 1/4 cups reduced-sodium chicken broth
1 1/2 pounds bone-in chicken thighs, skin and excess fat removed (about 4 thighs)

Combine the sweet potatoes, onions, 1/4 teaspoon smoked paprika and freshly ground black pepper in the slow cooker. Pour in the broth. Season the chicken thighs with 1/4 teaspoon each salt, pepper and smoked paprika . Nestle the chicken into the sweet potatoes. Cover and cook on low for 3 1/2 hours, until the chicken is cooked through and the sweet potatoes are fork-tender. Season each serving with additional salt and a few drops of apple cider vinegar, if you wish.

Per serving: Calories 235; Fat 8 g (Saturated 2 g); Cholesterol 72 mg; Sodium 407 mg; Carbohydrate 17 g; Fiber 2 g; Protein 22 g

Michelle Dudash is a registered dietitian nutritionist, Cordon Bleu-certified chef consultant and the author of Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love.

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Are You Vegan Curious?

In her new book, The Book of Veganish (Pam Krauss Books/Avery, 2016), Kathy Freston shares her own journey from omnivore to vegan — including many stops along the way. “I’d always been an animal lover, and one day after seeing a pamphlet depicting animals being led to slaughter, I realized that I wanted to be someone who loved animals, not ate them,” she recalls. That was 12 years ago, but she didn’t go cold turkey on burgers, ice cream, cheese and eggs. Instead, she gradually started leaning toward a more plant-based diet. “I didn’t give up anything until I’d found an alternative I liked as much or more, so it never felt like I was depriving myself,” she says.

So what exactly does it mean to be “veganish?”
Kathy Freston: I’m all about the -ish. I get upset with the ‘vegan police’ who insist on purity and a strict regime. Too many people will reject that message because it’s just too hard. It’s OK to give yourself a little wiggle room as you investigate plant-based eating and move away from eating animals. But it should be a joyful process done in your own way at your own pace. ‘Veganish’ is about individual choice and not putting too much pressure on yourself to do it perfectly.

What do you suggest as a starting point for someone who wants to be veganish but doesn’t really know where to begin?
KF: When I started eating this way, I didn’t have the benefit of social media to help me out. Now, the best thing you can do is check out Instagram, type in #VeganFood or #VeganRecipes and you’ll get tons of amazing ideas. It’s really inspiring. And once you see all of the options, it doesn’t feel so daunting to eat this way.

You mention in the book that 12 percent of millennials call themselves vegetarians (as opposed to just 1 percent of baby boomers). Why do you think plant-based diets are becoming more popular?
KF: I think a lot of forces are converging right now to make people of all ages more inclined to eat veganish. There are so many more restaurants — from upscale to quick serve — that offer delicious vegetable-focused dishes. Entrepreneurs are starting companies devoted to creating plant-based meats and cheeses that are incredibly delicious. And people are also becoming more conscious of what’s happening to animals, the environmental impact of our food and also how food affects our own health.

What do you say to those who think that it’s too hard to eat a veganish diet — too hard to feed a family, too hard to stay on a budget, too hard to get meals ready in a hurry?
KF: Making any change is challenging, but I think it’s easier now than ever because there are so many more options at the grocery store and when you go out to eat. There are plenty of convenient plant-based foods you can keep on hand for quick meals: frozen veggie burgers, cans of cooked beans, frozen rice or grains. And if you’re cooking for your family, you don’t have to try to convert them. Just make new things and be excited about sharing them. It’s about experimenting together — not telling others what they should or shouldn’t eat.

Hearty Peanut and Red Bean Stew
Makes 4 servings

4 cups chopped kale or spinach
1 tablespoon extra virgin olive oil
1 large yellow onion, chopped
1 large sweet potato, peeled and cut into 1/2-inch chunks
1 large red bell pepper, chopped
2 cloves of garlic, minced
1 teaspoon grated fresh ginger
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper (optional)
One 14.5-ounce can fire-roasted diced tomatoes, undrained
2 cups vegetable broth
Salt
One 15.5-ounce can dark red kidney beans, drained and rinsed
1/3 cup peanut butter
1/4 cup chopped roasted peanuts

Steam the kale in a steamer basket over boiling water until tender, about 5 minutes. Drain well, pressing out any remaining liquid, and set aside.

Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes. Add the sweet potato, bell pepper and garlic. Cover and cook until softened, about 5 minutes. Stir in the ginger, cumin and cayenne (if using), and cook for 30 seconds. Stir in the tomatoes and their juices, the broth, and salt to taste. Bring to a boil, then reduce the heat to low, add the kidney beans, and simmer until the vegetables are soft, about 30 minutes.

In a small bowl, thin out the peanut butter with 1 cup of the hot liquid from the stew, stirring until blended, then stir the mixture back into the pot. Add the cooked kale, stirring to incorporate. Serve hot, sprinkled with the roasted peanuts.

Recipes and photos courtesy of Kathy Freston

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.

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DIY Freezer Meals

Are you facing back-to-school season, long days at the office or just uncertainty about what to make for dinner ? We’ve turned classic frozen dinners that you’d find at your local supermarket into easy, healthy options. Stock these satisfying suppers in your freezer and the answer will be faster than takeout — and more paycheck friendly too.

Texas Chili-n-Corn Mac
Makes 4 servings

2 tablespoons olive oil
One 10-ounce container mushrooms, sliced
1 green bell pepper, seeded and chopped
1 cup corn kernels
1 carrot, chopped
1/2 medium onion, chopped
2 cloves garlic, finely chopped
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon black pepper
One 28-ounce can crushed tomatoes
One 15-ounce can red kidney beans, drained
One 8-ounce box quinoa macaroni, cooked until barely al dente
1 cup shredded cheddar cheese
1 scallion, finely chopped, for topping

Heat the olive oil in a large pot over medium heat. Add the mushrooms, bell pepper, corn, carrot, onion, garlic, chili powder, cumin, salt and pepper; cook until softened, about 10 minutes. Stir in the tomatoes and beans; bring to a boil. Stir in the cooked macaroni and toss to coat. Divide evenly between two 6-cup glass baking dishes and top each with the cheese.

To eat now: Preheat the broiler to low and cook until the cheese is melted, about 3 minutes.

To freeze and eat later: Cover the glass baking dish with a tight-fitting lid and freeze up to 1 month. To thaw, place in the fridge overnight. Cover with foil and bake in a 400 degree F oven until heated through, about 20 minutes.

Per serving: Calories 543.8; Fat 18.2 g (Saturated 7.2 g); Cholesterol 29.9 mg; Sodium 812.6 mg; Carbohydrate 78 g; Fiber 13.8 g; Sugars 4.0 g; Protein 21.7 g

Spaghetti and Meatballs with Garlic Crumb Topping
Makes 4 servings

1 pound ground turkey, preferably white and dark meat
1 small onion, finely chopped
2 cloves garlic, finely chopped
1 cup rice cereal crumbs, divided
1/4 cup almond flour
1/2 cup unsweetened almond milk
1 large egg
2 tablespoons chopped parsley
Salt
One 24-ounce can strained tomatoes
8 fresh basil leaves
1 tablespoon olive oil
One 8-ounce package quinoa spaghetti, cooked until barely al dente
Preheat the oven to 400 degrees F. In a large bowl, combine the turkey, onion, half of the garlic, 1/2 cup cereal crumbs, almond flour, milk, egg, parsley and 1 teaspoon salt. Shape into 16 1-inch balls and place on a parchment-paper-lined baking sheet; bake for 15 minutes.

In a large saucepan, bring the tomatoes and basil to a simmer, stirring occasionally; season with salt. Submerge the meatballs in the sauce; bring to a simmer and cook, covered and stirring occasionally, for 15 minutes.

Meanwhile, heat the olive oil in a small skillet over medium heat. Add the remaining garlic, remaining 1/2 cup cereal crumbs and 1/4 teaspoon salt. Cook until toasted, about 2 minutes.

To eat now: Divide the spaghetti and meatballs among 4 shallow bowls and top with the garlic crumb topping.

To freeze and eat later: Divide the spaghetti and meatballs evenly between two 6-cup glass baking dishes and top each with the garlic crumb topping. Cover with a tight-fitting lid and freeze up to 1 month. To thaw, place in the fridge overnight. Cover with foil and bake in a 400 degree F oven until heated through, about 20 minutes.

Per serving: Calories 500.6; Fat 17.6 g (Saturated 3.7 g); Cholesterol 126.5 mg; Sodium 172.1 mg; Carbohydrate 52 g; Fiber 8.9 g; Sugars 2.8 g; Protein 32 g

Chicken & Broccoli Roll-Ups
Makes 4 servings

1 tablespoon unsalted butter
1 tablespoon gluten-free flour blend
1 cup unsweetened almond milk, warmed
2 cloves garlic, smashed
4 ounces Swiss cheese, shredded
Salt and pepper
16 broccoli florets, halved and blanched
4 boneless, skinless chicken breasts, flatted to about 1/8 inch thick

In a small saucepan, melt the butter over medium heat. Whisk in the flour and cook for 1 minute. Gradually whisk in the warmed milk and cook, whisking, until steaming hot and thick, about 6 minutes. Remove from the heat and stir in the garlic and cheese; cook until the cheese is melted, then season with salt and pepper. Stir in half of the broccoli florets until coated.

Meanwhile, preheat the oven to 375 degrees F. Place 2 broccoli florets in the center of each chicken piece and roll up to seal. Transfer half of the cheese sauce to a 6-cup glass baking dish and arrange the chicken roll-ups, seam-side down. Cover with the remaining cheese sauce and bake until cooked through, about 30 minutes.

To eat now: Slice each chicken roll-up crosswise, arrange on 4 plates and drizzle with cheese sauce.

To freeze and eat later: Cover the glass baking dish with a tight-fitting lid and freeze up to 1 month. To thaw, place in the fridge overnight. Cover with foil and bake in a 400 degree F oven until heated through, about 20 minutes.

Per serving: Calories 302.6; Fat 14.4 g (Saturated 7.4 g); Cholesterol 98.9 mg; Sodium 348.5 mg; Carbohydrate 11.7 g; Fiber 5 g; Sugars 0 g; Protein 36 g

Silvana Nardone is the author of Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed.

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Sweet and Spicy Carrot Bisque

I love soups that have layers of complex flavors. Where, in every bite, you taste multiple ingredients with bursts of sweetness and spice.

And while this soup is probably more of a fall soup, I had a ton of leftover carrots in my fridge and I needed to use them up! This recipe was the perfect choice.

It was inspired by a recipe I found in Soup Swap: Comforting Recipes to Make and Share, but I modified it pretty significantly to give it more spice

This soup is warming, comforting, slightly sweet and super satisfying. The banana and coconut milk add a ton of creaminess without adding actual cream, and the lime brings a bright, citrusy feel to the soup. We served it with a small grilled cheese sandwich made on sprouted wheat bread for some additional protein and fiber.

The husband loved it, and it’s super kid friendly too!

Print

Sweet and Spicy Carrot Bisque

Makes 4 Servings. Nutritional Info Per Serving: 172 Calories, 10.1g Fat (5.2g Saturated), 426mg Sodium, 19.4g Carbs, 4.4g Fiber, 7.4g Sugar, 3.3g Protein

Ingredients

• 1 Tbsp extra virgin olive oil
• 1 medium yellow onion, diced
• 1/2 tsp salt (more to taste)
• 2 Tbsp minced fresh ginger
• 1 Tbsp curry powder
• 1/8 tsp cayenne pepper
• 4 cups of peeled, sliced carrots (about 6-7 carrots)
• 1 ripe banana, peeled and sliced
• 1 15oz can light coconut milk
• 2.5 Tbsp lime juice
• Toasted pepitas (for garnish)

Directions

1. Heat oil in a saucepan over medium heat. Add onion and a pinch of salt, saute 5 min until onion is soft. Stir in ginger, cook 1-2 min. Add curry powder, cayenne and 1/4 cup water. Cook 1-2 min, stirring to coat onion & ginger with curry mixture.
2. Add carrots, banana, 1 tsp salt and 4 cups water and bring to a boil. Reduce heat to medium low and simmer, uncovered for 25 min or until carrots are soft enough to be pierced with a fork.
3. Puree soup using an immersion blender or in batches using a regular blender. Return soup to pot and stir in 1 cup light coconut milk and lime juice.
4. Simmer remaining 3/4 cup coconut milk in a small saucepan over medium high heat for 10 min, or until reduced by half. Ladle soup into bowls, and swirl 1.5 Tbsp coconut milk reduction into each serving. Top with pepitas (about 1 tsp per bowl).

Notes

3.1

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Recipe by: The Picky Eater, pickyeaterblog.com

I created this post as part of Book Club Cookbook’s soup swap blogger party, to celebrate the launch of Soup Swap: Comforting Recipes to Make and Share by Kathy Gunst, Resident Chef for NPR’s “Here and Now.”

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Pre- and Post-Game Fuel for Kids

Stumped by the question of what to serve hungry young athletes before and after practices and games? Check out our hit list of energy-boosting, muscle-building, lip-smacking grub that will give them the nutrition their bodies need to stay at the top of their games.

Sports Nutrition Crash Course
Young athletes don’t have the same nutritional needs as elite athletes, but they do need the proper fuel to perform their best. Kids participating in middle school and high school sports often run to their games right after a day of classes, long after lunchtime, leaving them low on energy and pressed for time. For this reason breakfast is a must, lunch can’t be skipped, and a snack leading up to an afternoon sporting event is a really good idea. Before exercising, easily digestible carbs are the best types of snacks – no one needs a bellyache on the field or court. Post-exercise eating is all about recovery of energy stores and repair of tired and worn-out muscles. Here the goal is to replenish with protein, carbs and fluid.

Before
If the window of opportunity before activity is small (as it often is), opt for foods that can be quickly digested and turned into fuel. Smart picks include small bananas or slices of juicy watermelon and granola bars with a modest amount of protein (5 to 10 grams is plenty). If the weather is chilly, sip chicken noodle soup to get both fuel and fluids.

Recipes to try:
Granola Bars
Pumpkin Seed Dried Cherry Trail Mix
Simple Chicken Soup

After
Instead of doughnut holes and brownies, give tired athletes food that will help prepare them for upcoming workouts. Pass out chilled boxes of chocolate milk — it comes complete with protein, fluid, carbs, and essential vitamins, minerals and electrolytes. For something more substantial, pack homemade protein bars, antioxidant-rich smoothies or a tray of sandwiches.

Recipes to try:
Banana-Chocolate Protein Bar
Blueberry Blast Smoothie
Creamy Hummus and Smoked Turkey Sandwich

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Nutrition News: B-12 for the Brain, Commuter Weight Gain, Cooking Methods and Diabetes Risk

Is Your Commute Making You Fat?
A new study of British commuters conducted by the Royal Society for Public Health has found that those with long, “non-active” work commutes — passive rides in trains, buses or cars – may suffer consequences including heightened stress, blood pressure and BMI and decreased time for healthy activities, such as cooking nutritious meals, exercising and getting adequate sleep. Almost 38 percent of those polled said their long commute meant they had less time to make healthy meals at home, and 29 percent said their commute compelled them to eat more fast food. Noting that the survey found, too, that workers were consuming an extra 767 calories per week due to their long commutes, Health.com suggests eating a healthy breakfast (prepared ahead of time, if necessary) before leaving the house.

Boiling Beats Frying
Decreasing your risk of getting Type 2 diabetes may be a matter of not only what foods you eat, but how you prepare them, as well. New research indicates that it’s best to boil, steam or poach your foods. Frying, grilling or baking them (aka “dry-heat cooking”) can produce something called advanced glycation end products (AGEs), high levels of which are linked to insulin resistance, cellular stress and inflammation. Of course, what you eat is also key, a nutritionist not involved in the study, Samantha Heller of NYU Langone Medical Center, told UPI, noting, “Vegetables and other plant foods aren’t as high in AGEs.”

B-12 Brain Boost
You may think that if you eat a well-balanced diet, including animal-protein foods such as meat, fish, milk, cheese and eggs, you’re clear on the vitamin-intake front, but New York Times health and wellness writer Jane Brody suggests that may not be the case. A woman of a certain age (75, to be precise), Brody takes a daily supplement of vitamin D and is considering adding vitamin B-12 as well. “You see, the ability to absorb B12 naturally present in foods depends on the presence of adequate stomach acid, the enzyme pepsin and a gastric protein called intrinsic factor to release the vitamin from the food protein it is attached to,” she explains. “Only then can the vitamin be absorbed by the small intestine. As people age, acid-producing cells in the stomach may gradually cease to function, a condition called atrophic gastritis.” Vitamin B-12 deficiency has been linked to depression, dementia, mental impairment and low energy, among other things.

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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7 Back-to-School Dishes That Kids Can Help Make

In the throes of back-to-school chaos, assembling even the most-basic dishes can feel like a chore. The best way to beat the clock while keeping mealtime healthy? Share your food prep responsibilities with the whole family — even the youngest members. The chefs in Food Network Kitchen have been busy dreaming up light, wholesome alternatives to the prepackaged meals we tend to fall back on during the busy transition from summer to fall. Most importantly, they’re easy enough for kids to help prepare — and enticing enough for them to want to eat.

You’ll have breakfast on the table in 20 minutes with Food Network Kitchen’s wholesome take on classic eggs-in-the-hole, which calls for a modest dose of Parmesan cheese and crumbled bacon, adding flavor and texture for few extra calories. Make the morning even easier on yourself by allowing the kids to butter the bread, cut out the center holes and crack the eggs.

While your little ones help with breakfast, you’ll be free to start packing up healthy lunches. Go with something high in fiber and protein but low in sugar — that way the kids will stay full and avoid the midday slump. These Mini Whole-Wheat Chicken Pot Pies contain just 1 gram of sugar and are stuffed with shredded chicken, carrots and peas. Turn the recipe into a family baking project over the weekend, then pop the pies in the freezer and pull them out as necessary for a handy solution to humdrum deli meat sandwiches throughout the week.

When it comes to after-school snacking, packaged cookies and chips are a quick fix . But then again, so are Food Network Kitchen’s Healthy Peanut-Butter Balls, which consist of whole-grain cereal and smooth peanut butter, so they’re high in protein and fiber and likely to tide the kids over until dinner. Use maple syrup as a sweetening agent instead of refined white sugar, then toss the balls in a light dusting of cocoa powder. Since they don’t need to be refrigerated, they make a lunchbox-friendly dessert.

You can’t beat this 3-Ingredient Banana Pudding for efficiency — or taste. Prepare the pudding the night before, to allow the chia seeds to plump up overnight. You can serve it in the morning as a satisfying breakfast that falls somewhere between a smoothie bowl and cereal.

High in protein but low in sugar and carbohydrates, these Oven-Baked Almond Fish Sticks provide you with everything you should expect from a healthy weeknight dinner. Crushed almonds and bran-flake cereal add a wonderfully crunchy coating that simply can’t be achieved with basic breadcrumbs —not to mention providing an extra dose of fiber.

This self-serve meal lets kids load up open-face quesadillas with their choice of vegetables. The little kids can help you assemble the quesadillas before baking, and the big kids can add the seasonings to the beef and help cut up the tomatoes and bell peppers for the toppings bar.

There’s no harm in enjoying something sweet after dinner, and these portion-controlled snack cakes made with whole-wheat pastry flour, rolled oats and applesauce are a wise substitute for the packaged grocery-store treats that inspired them. Best of all, the recipe is straightforward enough for kids to follow: Ask the kids to dump the measured ingredients into the mixing bowls, stir in the chocolate chips, spray the baking pan with cooking spray and help spread the batter.

For more kid-friendly meal and snack ideas, check out these recipes from our friends:

Devour: Embrace Your Inner Kid with 5 Fun Flips on Pizza
The Lemon Bowl: Skillet Mexican Street Corn
Homemade Delish: Healthy Back-to-School Lunches
Creative Culinary: Peanut Butter and Apple Oatmeal Cookies
The Fed Up Foodie: Spiced Pumpkin Donuts
A Mind “Full” Mom: 2-Ingredient Homemade Gogurts
The Mom 100: Tomato-Orzo Dill Soup
Taste with the Eyes: Black Bean Spaghetti Caterpillar For Kids
In Jennie’s Kitchen: Kale Sushi Rice Bowls
Swing Eats: Peanut Butter & Jelly Sandwich Cookies (Gluten-Free & Flourless)
FN Dish: Our Favorite A+ Afterschool Snacks

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