I am often limited in time and money to spend on food preparation and want to design a single-pot meal that I can cook up easily in a slow cooker and eat out of for a few days at a time.
I have a wholefoods approach and am against taking supplements, so the challenge here is to create one meal that has all of the vitamins/minerals needed plus a proper ratio of macronutrients (high fat 70-80%, low carb 10-15%, low protein 10-15%).
The more specific the answer, the better. I think bone broth is a given here, but what foods should I add to this stock to fill all nutrient gaps? Also a side of fruit such as berries could be included if you think its necessary (as long as it does require prep time), but I am not big on fruit anyway and would prefer an equally nutritious substitute.
not sure why you are pushing low protein, but slow cookers are great, and if you search any receipe site you will find tons of good slow cookers. To make sure you get your vitamins/minerals look for diversity of veggies and just mix it up (i.e. one meal for 2-3 days is good, making that same meal for 30 days won't give you enough diversity). Also including a mixed salad will give you an easy, low prep way of adding plentiful vitamins and minerals. If you are really strapped for time, the pre-mixed salads and salad bars at the grocery are a great option.
Here's a couple of my favorite slow cooker meals:
http://www.marksdailyapple.com/succulent-bison-roast/#axzz27mKT253M -- although this could be any roast (beef/pork/bison/venison/etc)
http://paleodish.com/2011/09/11/rosemary-elk-stew/ -- although this could be any roast (beef/pork/bison/venison/etc)
Any cut of meat that requires long/slow cooking times. Think ribs, brisket, or any type of roast. I like adding onions and (depending on fitness goals) sweet potatoes and carrots. Most of these meats are inexpensive compared to the more tender cuts. The bone broth should definitely be your liquid. What's great is that it's hard to mess up one-pot slow cooker recipes.
I used to use a big roasting tin, the sort with a big lid, and cook joints of meat.
I'd then hack off some meat for each meal. Going crazy you could throw on some raw salad. For carbs you could eat fruit or juice throughout the day.
If the joint is lean I'd add butter or appropriate suet (at meal time not in the cooking pot). If the joint was fatty - pork or lamb shoulder for example - It would have enough fat on its own.
It works but I don't eat like this at the moment.
A chicken soup made with fatty chicken thighs, onions, mushrooms, spinach, stock, celery, and spices is a heavenly meal. Cook your skin-on chicken thighs in the oven, then shed the chicken meat and add the chicken fat-drippings (but not the skins) to a pot of chicken stock and veg, add your spices (I like sage, rosemary, thyme, smoked paprika, salt and pepper). Let this simmer on low for at least an hour. You can freeze this and reheat with fantastic results.
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