stew – FamilyNatural

I love using my crock pot. I don’t do it very often, because it seems to work best for stewed type meat, and we only eat meat for dinner about once a week. ( I do also use it for soups and beans). But when Friday comes and I have SO much to do before our special family dinner that night, it really takes a load off my mind to make a one-dish-meal that I can start in the morning and forget about until dinner time.

It’s simple. And it simplifies. Something that I REALLY like.

I recently listened to this WellWithU radio show about proper food combining and why it’s important. I was reminded that meat & potatoes or grains is not a good combo. This I already knew; we don’t do it much and seem to tolerate it all right once in a while. But the important thing that I was reminded of was that couscous AND potatoes AND bread all in one meal would be TOO MUCH of the same type of thing in our bodies (even if it were properly combined). So, I made a change in the dinner I was preparing. I usually add potatoes to the stew, but realized that it would be much better to leave those out and fill up with more veggies instead.

Crock Pot Stewed Chicken

About 2 lbs chicken parts*. I’ve done it with wings, legs, thighs, whole bird cut up. Whatever.
1 large onion, chopped
3 carrots, sliced
4 celery stalks, sliced
Any other veggie that you have laying around and want to use up. I usually add cabbage or zucchini. This time I added 1/2 a bag of frozen green beans.
1 can crushed tomatoes
1 tin tomato paste
About 1/3 c white wine
A big pinch (approx 1 tsp) each of Basil, Oregano, Thyme
1 Bay leaf

Put everything in, turn it on, walk away, come back 8 hrs later to dinner. Serve over rice/couscous/quinoa (whole grain, of course)

*I recommend that you only consume animal meat that is certified organic and free to roam, with no antibiotics or hormones injected. And even then, do so sparingly. Accompanied by lots of veggies.

This is one of our favorites. Lentils are about as nutritious and inexpensive as you can get, so those are two big pluses in my book. Make a double batch and stick half in the freezer for a ready made meal.

From The Occasional Vegetarian by Karen Lee

6 cups water
1 1/2 cups lentils
1 red or yellow bell pepper, cut into 1 inch squares
2 med potatoes, peeled or unpeeled, cubed
2 unpeeled carrots, cut into 1/3 inch rounds
1 large Spanish onion, cut into 1 inch pieces
2 celery stalks, cut into 1 inch pieces
1/4 cup soy sauce
1/2 tsp freshly ground black pepper
1 bay leaf

SPICED OIL
2 tbsp olive oil or butter
1 tsp ground ginger
1 tsp turmeric
1 tsp ground cumin

1. Combine the water, lentils, bellpepper, potatoes, carrots, onion, celery, soy sauce, pepper, and bay leaf in a large pot. Cover and bring to a boil; reduce the heat and simmer for 45 mins.

2. Meanwhile, warm the oil in a small saucepan over low heat, 1 to 2 minutes. Remove from the heat and add the ginger, turmeric and cumin. Stir and set aside.

3. When the stew is cooked, add the spiced oil. Season with salt and additional pepper, if needed. Remove the bay leaf. Serve hot.

I like to remove a little and puree it, then return it for a thickened stew.

This stew can be refrigerated for up to 3 days. I recommend doubling it and freezing half. Simple!