Nourish
NO TIME TO COOK? THESE 8 RECIPES CAN BE MADE IN THE SLOW COOKER
What’s the biggest game-changer when it comes meal prepping? Our tried-and-true slow cooker. We’ve rounded up eight recipes that can cook while you carry on with your life. If you know you’re going to have a packed day and won’t have time to prep dinner that evening, toss one of the entrées together before you head out in the morning. If mornings tend to be hectic at your house, get some oatmeal going the night before. Use your slow cooker wisely and it can set you up for eating balanced, healthy meals made with whole food ingredients all week long.
OVERNIGHT OATS WITH CINNAMON + FLAX
INGREDIENTS
2 cups gluten-free rolled oats
4 cups unsweetened almond milk (or preferred milk of choice)
⅛ tsp. sea salt
1 tsp. cinnamon
2 Tbs. ground flax seeds
2 Tbs. maple syrup
INSTRUCTIONS
1. Combine oats, almond milk, sea salt, cinnamon, and flax seeds in a slow-cooker and stir. Cover and cook on low heat for 4 to 6 hours. Tip: Do this step before you go to sleep for the night so it will be ready when you wake up!
2. Divide into bowls and drizzle each serving with maple syrup before enjoying.
SAVORY OATMEAL WITH FRIED EGG
INGREDIENTS
1 cup old-fashioned oats (gluten free, if preferred)
3 Tbs. extra-virgin olive oil, divided
1/8 tsp. crushed red pepper flakes
6 ounces mixed mushrooms, such as shiitake, chanterelle, or button, roughly chopped
1 cup spinach
2 Tbs. low-sodium tamari or soy sauce, plus more for serving
2 eggs
1 Tbs. sesame oil
Minced cilantro, for serving
Pepper, for serving
INSTRUCTIONS
1. Combine oats and 2 cups of water in a slow cooker and stir. Cook on low heat for 4 to 6 hours. Tip: Do this step before you go to sleep for the night so it will be ready when you wake up.
2. In a medium skillet set over medium heat, warm 1 ½ tablespoons of the olive oil. Add the scallions and crushed red-pepper flakes. Cook, stirring often, until the scallions start to soften, about 4 minutes. Add the mushrooms and continue to cook, stirring often, until the mushrooms start to soften and brown, about 8 minutes. Reduce the heat to low and stir in the spinach and tamari sauce. Cook, stirring often, until the spinach wilts, about 1 minute. Remove the skillet from the heat.
2. In a small nonstick skillet set over medium heat, warm the remaining 1 ½ tablespoons olive oil. Crack the eggs into the skillet and cook until the whites are set and the yolks are cooked to your liking, about 3 to 7 minutes depending on your preference.
3. Meanwhile, divide the oats between two bowls. Top with the mushroom-spinach mixture and drizzle with the sesame oil and additional tamari sauce. Top each bowl with a fried egg and garnish with the cilantro and pepper. Serve immediately.
MOROCCAN CHICKEN TAGINE
INGREDIENTS
2 tsp. paprika
1 tsp. ground cumin
1 tsp. ground ginger
1 tsp. turmeric
½ tsp. cinnamon
½ tsp. coriander
1/4 tsp. freshly ground black pepper
2 Tbs. olive oil
1 chicken, 3-4 lbs., cut into 8 pieces (or a mixture of legs, thighs, and breasts)
Sea salt
4 cloves garlic, minced
1 onion, chopped
The rind from 1 preserved lemon, rinsed in cold water, pulp discarded, rind cut into thin strips (if you don’t have preserved lemon, use whole thin slices of regular lemon)
1 cup green olives, pitted and halved
½ cup golden raisins
⅓ cup dried apricots, chopped
½ cup chicken broth
¼ cup dry white wine
¼ cup cilantro, chopped
¼ cup flat-leaf parsley, chopped
INSTRUCTIONS
- Place all ingredients except cilantro and parsley in a slow cooker. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours.
- When finished, divide onto plates and garnish with cilantro and parsley.
CHICKEN TIKKA MASALA
INGREDIENTS
2 Tbs. coconut oil
1 medium yellow onion, diced
3 cloves of garlic, minced
1-inch piece of whole ginger, peeled and minced
1 1/2 pounds organic, free-range boneless, skinless chicken breast, cut into bite-size pieces
2 Tbs. tomato paste
1 1/2 Tbs. garam masala
2 tsp. paprika
2 tsp. fine sea salt
2 (14-oz.) cans diced tomatoes
1 cup full-fat coconut milk (from the can)
1 cup fresh cilantro, minced
2 cups cooked brown rice for serving
INSTRUCTIONS
1. Place all ingredients except cilantro in a slow cooker. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours.
2. Divide cooked brown rice into four bowls and top with the tikka masala. Garnish with cilantro and serve.
SWEET POTATO + BLACK-BEAN TURKEY CHILI
INGREDIENTS
2 Tbs. olive oil
1 pound free-range organic ground turkey
1 medium-large sweet potato, scrubbed and cut into ¼-inch chunks
1 large yellow onion, diced
1 jalapeño pepper, seeded and diced
4 cloves of garlic, minced
2 Tbs. chili powder
2 tsp. ground cumin
1/2 tsp. crushed red pepper
1/2 tsp. fine sea salt
1/4 tsp. black pepper
2 (15 oz.) cans organic black beans, rinsed and drained
1 (15 oz.) can diced tomatoes (with juice)
3 cups water
4 tsp. fresh lime juice
1/4 cup fresh cilantro, minced for serving
Jalapeño slices for serving
INSTRUCTIONS
1. Place all ingredients except lime juice, cilantro, and jalapenño slices in a slow cooker. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours.
2. Serve chili in bowls with a squeeze of fresh lime juice, minced cilantro, and jalapenño slices. Sprinkle with additional salt and pepper if desired.
SLOW COOKER MOROCCAN STEW
INGREDIENTS
1 large red bell pepper, diced
1 large orange bell pepper, diced
4 cups butternut squash, diced
2 zucchini, chopped
1 large yellow onion, diced
3 garlic cloves, minced
1 15-oz. can diced tomatoes
1 cup green lentils, dry
2 bay leaves
1 can chickpeas, drained and rinsed
4 cups water or veggie broth
1 tsp. crushed red pepper
1 tsp. smoked paprika
1 ½ tsp. Cinnamon
2-3 tsp. Salt
Greek yogurt (full fat), for serving (For a dairy-free option, top with sliced avocado)
Fresh mint, for serving
Olive oil, for drizzling
INSTRUCTIONS
1. Combine all ingredients except the chickpeas, greek yogurt, fresh mint, and olive oil, in a slow cooker. Cover and cook on low heat for 9 hours. Add the chickpeas and cook on low for one more hour. Taste and add more salt if necessary.
2. Serve bowls of stew with a drizzle of olive oil, big dollops of Greek yogurt, and fresh mint.
HARVEST LENTIL SOUP
INGREDIENTS
1 1/2 Tbs. extra virgin olive oil
4 cups water
1 medium yellow onion, diced
1 carrot, diced
3 large garlic cloves, minced
1 small jalapeño, minced
1 tsp. oregano, dried
1 tsp. basil, dried
1 large red pepper, diced
1 large sweet potato, diced
1 tsp. sea salt
1 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. ground cinnamon
3 medium tomatoes, chopped
1/2 cup dry lentils, rinsed
INSTRUCTIONS
1. Combine all ingredients in a slow cooker. Cover and cook on low heat for 11 hours.
2. Serve and enjoy!
CURRIED BUTTERNUT SQUASH + PEANUT SOUP
INGREDIENTS
1 1/2 Tbs. coconut oil
1 medium yellow onion, diced
2 cloves of garlic, minced
1-inch piece of ginger, peeled and minced
1 medium butternut squash, cut into 1-inch chunks (about 4 cups)
1-2 Tbs. good quality curry powder (more or less to taste)
2 Tbs. all natural peanut butter
1/2 tsp. fine sea salt
1/4 tsp. ground black pepper
4-5 cups low-sodium vegetable broth
1 (14-oz) can full-fat coconut milk
2 tsp. fresh lime juice
1 cup cilantro, minced
2 Tbs. unsalted whole peanuts for serving
2 Tbs. unsweetened coconut flakes for serving
INSTRUCTIONS
1. Combine all ingredients except minced cilantro, peanuts, and coconut flakes in a slow cooker. Cover and cook on low heat for 8 hours.
2. Divide the soup between bowls and add fresh-squeezed lime juice. Garnish with minced cilantro, peanuts, and coconut flakes.
Looking to get started with barre3? Find your local studio or sign up for a 15-day free trial of barre3 online today!
What’s the biggest game-changer when it comes meal prepping? Our tried-and-true slow cooker. We’ve rounded up eight recipes that can cook while you carry on with your life. If you know you’re going to have a packed day and won’t have time to prep dinner that evening, toss one of the entrées together before you head out in the morning. If mornings tend to be hectic at your house, get some oatmeal going the night before. Use your slow cooker wisely and it can set you up for eating balanced, healthy meals made with whole food ingredients all week long.
OVERNIGHT OATS WITH CINNAMON + FLAX
INGREDIENTS
2 cups gluten-free rolled oats
4 cups unsweetened almond milk (or preferred milk of choice)
⅛ tsp. sea salt
1 tsp. cinnamon
2 Tbs. ground flax seeds
2 Tbs. maple syrup
INSTRUCTIONS
1. Combine oats, almond milk, sea salt, cinnamon, and flax seeds in a slow-cooker and stir. Cover and cook on low heat for 4 to 6 hours. Tip: Do this step before you go to sleep for the night so it will be ready when you wake up!
2. Divide into bowls and drizzle each serving with maple syrup before enjoying.
SAVORY OATMEAL WITH FRIED EGG
INGREDIENTS
1 cup old-fashioned oats (gluten free, if preferred)
3 Tbs. extra-virgin olive oil, divided
1/8 tsp. crushed red pepper flakes
6 ounces mixed mushrooms, such as shiitake, chanterelle, or button, roughly chopped
1 cup spinach
2 Tbs. low-sodium tamari or soy sauce, plus more for serving
2 eggs
1 Tbs. sesame oil
Minced cilantro, for serving
Pepper, for serving
INSTRUCTIONS
1. Combine oats and 2 cups of water in a slow cooker and stir. Cook on low heat for 4 to 6 hours. Tip: Do this step before you go to sleep for the night so it will be ready when you wake up.
2. In a medium skillet set over medium heat, warm 1 ½ tablespoons of the olive oil. Add the scallions and crushed red-pepper flakes. Cook, stirring often, until the scallions start to soften, about 4 minutes. Add the mushrooms and continue to cook, stirring often, until the mushrooms start to soften and brown, about 8 minutes. Reduce the heat to low and stir in the spinach and tamari sauce. Cook, stirring often, until the spinach wilts, about 1 minute. Remove the skillet from the heat.
2. In a small nonstick skillet set over medium heat, warm the remaining 1 ½ tablespoons olive oil. Crack the eggs into the skillet and cook until the whites are set and the yolks are cooked to your liking, about 3 to 7 minutes depending on your preference.
3. Meanwhile, divide the oats between two bowls. Top with the mushroom-spinach mixture and drizzle with the sesame oil and additional tamari sauce. Top each bowl with a fried egg and garnish with the cilantro and pepper. Serve immediately.
MOROCCAN CHICKEN TAGINE
INGREDIENTS
2 tsp. paprika
1 tsp. ground cumin
1 tsp. ground ginger
1 tsp. turmeric
½ tsp. cinnamon
½ tsp. coriander
1/4 tsp. freshly ground black pepper
2 Tbs. olive oil
1 chicken, 3-4 lbs., cut into 8 pieces (or a mixture of legs, thighs, and breasts)
Sea salt
4 cloves garlic, minced
1 onion, chopped
The rind from 1 preserved lemon, rinsed in cold water, pulp discarded, rind cut into thin strips (if you don’t have preserved lemon, use whole thin slices of regular lemon)
1 cup green olives, pitted and halved
½ cup golden raisins
⅓ cup dried apricots, chopped
½ cup chicken broth
¼ cup dry white wine
¼ cup cilantro, chopped
¼ cup flat-leaf parsley, chopped
INSTRUCTIONS
- Place all ingredients except cilantro and parsley in a slow cooker. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours.
- When finished, divide onto plates and garnish with cilantro and parsley.
CHICKEN TIKKA MASALA
INGREDIENTS
2 Tbs. coconut oil
1 medium yellow onion, diced
3 cloves of garlic, minced
1-inch piece of whole ginger, peeled and minced
1 1/2 pounds organic, free-range boneless, skinless chicken breast, cut into bite-size pieces
2 Tbs. tomato paste
1 1/2 Tbs. garam masala
2 tsp. paprika
2 tsp. fine sea salt
2 (14-oz.) cans diced tomatoes
1 cup full-fat coconut milk (from the can)
1 cup fresh cilantro, minced
2 cups cooked brown rice for serving
INSTRUCTIONS
1. Place all ingredients except cilantro in a slow cooker. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours.
2. Divide cooked brown rice into four bowls and top with the tikka masala. Garnish with cilantro and serve.
SWEET POTATO + BLACK-BEAN TURKEY CHILI
INGREDIENTS
2 Tbs. olive oil
1 pound free-range organic ground turkey
1 medium-large sweet potato, scrubbed and cut into ¼-inch chunks
1 large yellow onion, diced
1 jalapeño pepper, seeded and diced
4 cloves of garlic, minced
2 Tbs. chili powder
2 tsp. ground cumin
1/2 tsp. crushed red pepper
1/2 tsp. fine sea salt
1/4 tsp. black pepper
2 (15 oz.) cans organic black beans, rinsed and drained
1 (15 oz.) can diced tomatoes (with juice)
3 cups water
4 tsp. fresh lime juice
1/4 cup fresh cilantro, minced for serving
Jalapeño slices for serving
INSTRUCTIONS
1. Place all ingredients except lime juice, cilantro, and jalapenño slices in a slow cooker. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours.
2. Serve chili in bowls with a squeeze of fresh lime juice, minced cilantro, and jalapenño slices. Sprinkle with additional salt and pepper if desired.
SLOW COOKER MOROCCAN STEW
INGREDIENTS
1 large red bell pepper, diced
1 large orange bell pepper, diced
4 cups butternut squash, diced
2 zucchini, chopped
1 large yellow onion, diced
3 garlic cloves, minced
1 15-oz. can diced tomatoes
1 cup green lentils, dry
2 bay leaves
1 can chickpeas, drained and rinsed
4 cups water or veggie broth
1 tsp. crushed red pepper
1 tsp. smoked paprika
1 ½ tsp. Cinnamon
2-3 tsp. Salt
Greek yogurt (full fat), for serving (For a dairy-free option, top with sliced avocado)
Fresh mint, for serving
Olive oil, for drizzling
INSTRUCTIONS
1. Combine all ingredients except the chickpeas, greek yogurt, fresh mint, and olive oil, in a slow cooker. Cover and cook on low heat for 9 hours. Add the chickpeas and cook on low for one more hour. Taste and add more salt if necessary.
2. Serve bowls of stew with a drizzle of olive oil, big dollops of Greek yogurt, and fresh mint.
HARVEST LENTIL SOUP
INGREDIENTS
1 1/2 Tbs. extra virgin olive oil
4 cups water
1 medium yellow onion, diced
1 carrot, diced
3 large garlic cloves, minced
1 small jalapeño, minced
1 tsp. oregano, dried
1 tsp. basil, dried
1 large red pepper, diced
1 large sweet potato, diced
1 tsp. sea salt
1 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. ground cinnamon
3 medium tomatoes, chopped
1/2 cup dry lentils, rinsed
INSTRUCTIONS
1. Combine all ingredients in a slow cooker. Cover and cook on low heat for 11 hours.
2. Serve and enjoy!
CURRIED BUTTERNUT SQUASH + PEANUT SOUP
INGREDIENTS
1 1/2 Tbs. coconut oil
1 medium yellow onion, diced
2 cloves of garlic, minced
1-inch piece of ginger, peeled and minced
1 medium butternut squash, cut into 1-inch chunks (about 4 cups)
1-2 Tbs. good quality curry powder (more or less to taste)
2 Tbs. all natural peanut butter
1/2 tsp. fine sea salt
1/4 tsp. ground black pepper
4-5 cups low-sodium vegetable broth
1 (14-oz) can full-fat coconut milk
2 tsp. fresh lime juice
1 cup cilantro, minced
2 Tbs. unsalted whole peanuts for serving
2 Tbs. unsweetened coconut flakes for serving
INSTRUCTIONS
1. Combine all ingredients except minced cilantro, peanuts, and coconut flakes in a slow cooker. Cover and cook on low heat for 8 hours.
2. Divide the soup between bowls and add fresh-squeezed lime juice. Garnish with minced cilantro, peanuts, and coconut flakes.
Looking to get started with barre3? Find your local studio or sign up for a 15-day free trial of barre3 online today!
