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Slower Cooker Pulled Pork (Carnitas)(Paleo, Primal, Gluten-Free)

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My family didn’t eat a lot of pork when I was growing up.  We stuck mainly with chicken, beef, and seafood.   We occasionally ate bacon when traveling on family vacations, but it wasn’t a part of our daily diet.

Once free of my parent’s clutches ;), and free of my fear of fat after embarking on health and lifestyle change upon learning about the Paleo diet, I got the green light to dive into bacon!

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Just kidding.  While I love bacon, I use it primarily as a flavor enhancer for roasted vegetables (check out my recipe here for roasted Brussels sprouts and sweet potatoes with bacon).  I’m sure, based on the name of my blog, you may imagine me sitting down with plates piled high with bacon.  Only in my dreams………..

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Sorry, I got distracted talking about bacon.  Where was I again?  Right, not having a lot of experience with cooking pork.  Well, I decided to get out of my comfort zone, and figured carnitas were the way to go!

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It was a good decision.  These carnitas are full of flavor, seasoned with bold Mexican spices like oregano, cumin and garlic.  In addition, the acidity from the orange juice and the lime juice along with the low and slow heating process using a slow cooker transform the pork into tender and delicious chunks of meat!

Slow Cooker Pulled Pork (Carnitas)

Servings: 8-10

Ingredients:

3 ½ – 4 pounds’ boneless pork shoulder, cut into 2 inch chunks (visible fat trimmed)

2 large oranges, juiced (approximately 1 cup) (keep spent halves of one orange)

Zest from one orange

1 lime, juiced (approximately 2 tablespoons)

1 tablespoon dried oregano

2 tablespoons minced garlic

2 teaspoons salt

2 teaspoons cumin

1 teaspoon pepper

t teaspoon paprika

1 large onion, peeled and sliced into quarters

2 bay leaves

2 cups water

Directions:

  1. Combine the oregano, salt, pepper, paprika, cumin, garlic and orange zest in a small bowl, stirring to combine.
  2. Coat the pork with the seasoning, and then place the pork in the bottom of a large slow cooker.
  3. Add the orange halves, the onion quarters and the two bay leaves to the slow cooker.
  4. Pour the orange juice, lime juice and water into the slow cooker.
  5. Cover the slower cooker, and cook the pork on low for approximately 8-10 hours (low and slow is the way to go!).
  6. Once the pork is cooked (you’ll know the pork is done when it shreds easily with a fork), turn the slow cooker off and remove the pork from the liquid, placing the pork into a large bowl.
  7. Shredded the pork into smaller pieces with two forks, and then its ready to serve.
  8. Use the pulled pork in your favorite taco shells, and top with your favorite toppings (e.g., pico, salsa, sour cream, cheese, cilantro, pico de gallo, etc.).

Inspired by Cook’s Illustrated Mexican Pulled Pork Carnitas 

 


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Maple and Balsamic Vinegar Roasted Sweet Potato Frittata with Caramelized Onions, Bacon and Gruyere Cheese (Gluten-Free, Grain-Free, Paleo Friendly)

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I made the BEST QUICHE EVER.  The flavor profile included a combination of sweetness from maple vinegar (that I purchased from a local olive oil specialty store), along with the salty deliciousness that only bacon can provide.  The addition of an onion caramelized in butter and maple vinegar along with copious amounts of Gruyere cheese took the quiche to the next level.  The first bite of quiche was a taste explosion in my mouth.  I was in heaven.  I made the quiche for a monthly potluck with the women from my CrossFit gym.  The ladies loved it, and one of my friend’s Becky texted me later on that night after I got home to  tell me it was hands down the  best quiche she had ever tasted.

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I should be happy about this, right?  I make an amazing quiche that everyone loves.  What could be wrong?  Well, I didn’t write down the modifications I made to the original quiche recipe I adapted from Spicy Southern Kitchen, and therefore couldn’t remember the exact steps I made to create the quiche.  I went to recreate the quiche the next week, but after the first bite I noticed that it didn’t have the same flavor.  I MADE THE PERFECT QUICHE AND COULDN’T REMEMBER HOW TO RECREATE IT.  I was absolutely horrified.  What had I done?  After I finished my dramatic hysterics, I calmed down and got to work attempting to recreate the quiche recipe.  The result is this recipe, which I am happy to share with you below.

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Maple and Balsamic Vinegar Roasted Sweet Potato Frittata with Caramelized Onions, Bacon and Gruyere Cheese

Recipe adapted from Spicy Southern Kitchen

Servings: 8-10

Ingredients:

  • one medium purple sweet potato, peeled and cubed into 1/4 inch cubes
  • one medium regular sweet potato, peeled and cubed into 1/4 inch cubes
  • 1 large onion, peeled and thinly sliced
  • 2 1/2 cups Gruyere cheese
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons pure maple syrup
  • 2 tablespoons olive oil
  • 1 1/2 tablespoons butter
  • 6-9 slices of bacon, cooked and crumbled
  • 8 large eggs
  • 1 cup whole milk
  • 1 tablespoon Italian seasoning
  • 2 teaspoon sea salt, divided
  • 1 1/2 teaspoon black pepper, divided
  • 1 teaspoon garlic powder

Instructions:

  1. Preheat oven to 425 degrees.
  2. Place the cubed sweet potatoes in a large-sized bowl.  Add 2 tablespoons maple syrup, two tablespoons balsamic vinegar, two tablespoons olive oil, 1 teaspoon salt, 1/2 teaspoon black pepper, Italian seasoning and toss to coat.
  3. Line a baking sheet with parchment paper.
  4. Pour the sweet potatoes on the baking sheet into a single layer, and place in the oven.  Roast the sweet potatoes for 30 minutes, removing the sweet potatoes half way through to stir.
  5. Once the sweet potatoes have finished roasting, remove them from the oven and set aside.
  6. Heat butter in a large skillet over medium-heat.  Add the onions to the preheated skillet, and stir until the slices are evenly coated with the butter.  Continue to stir regularly for 5 to 10 minutes until the onion slices begin to soften.
  7. Once the onion slices have softened, turn the heat to low, and continue to cook the onions, stirring every few minutes.  The onions will begin to brown and caramelize in about 35 to 45 minutes.
  8. After the onions have finished caramelizing, stir in 1 tablespoon of balsamic vinegar and 1 tablespoon of maple syrup, and continue cooking the onions for 3-5 more minutes before removing the skillet from the heat.
  9. Preheat the oven to 350 degrees.
  10. In a large bowl, whisk together the eggs, milk, 1 teaspoon salt and 1/2 teaspoon black pepper.
  11. Mix together the roasted sweet potatoes, caramelized onions and bacon crumbles.
  12. In a 9 inch pie dish, layer half the sweet potato/onion/bacon mixture.  Then layer on 1/2 of the Gruyere cheese.
  13. Repeat the layer with the remaining half of the sweet potato/onion/bacon mixture and then the remaining 1/2 of the Gruyere cheese.
  14. Pour the egg and milk mixture into the pie pan over the pie filling.
  15. Line a baking pan with foil or parchment paper, and place the pie dish on the lined baking sheet.
  16. Place the dish in the middle of the oven, and bake until set, approximately 45-50 minutes.
  17. Once the frittata it is done, take out of the oven and let set for 15-20 minutes before slicing .


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Orange Honey “Soy” Chicken

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I love lifting heavy things.  Picking up a heavy dumbbell or barbell in the gym gives me a sense of accomplishment.  This love didn’t until later on in my life.  Before I started CrossFit, I was a gym bunny, taking 7-9 exercise classes a week including zumba, Krav Maga, body pump, spinning, kickboxing, step aerobics and boot camp classes.  I really enjoyed the body pump classes (an hour long strength training class focusing on different body parts for 2-3 minutes using light dumbbells and barbells), but never felt like I was getting any stronger.

I joined CrossFit back in 2011 after I moved to Oklahoma, nervous and excited but ready for a new challenge.  Fast forward over 3 years later, and know I can’t imagine a week without picking heavy things up and putting them back down.  Back squats are my all time favorite strength training movement, with front squats a close second (and dead lifts dead last on that list.  Get it?  Deadlifts?  dead last?  Okay, stop groaning, did you at least crack a smile?).

It’s also a sense of accomplishment when my strength gains at the gym show up in other areas of my life.  Telling the checkout lady at the grocery store that she can overload my bags, and then carrying all of my shopping bags from the car to the house in one trip?  Score!  Being able to move heavy objects in my house without having to call someone for help?  Yes thank you!  Lifting heavier than the guys at my gym?  Don’t mind if I do 😉

It’s also great to hang out with other women (and men) who are care about lifting heavy too!  The sense of camaraderie at gym is great, and sometimes I get just as excited about watching my friends reach their strength training goals as I do when I reach my own.

These same friends help me taste test recipes for the blog, and my taste testers have given these Orange Honey “Soy” Chicken thighs two thumbs up!

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The marinade for this chicken is a balance of sweetness from the honey and saltiness from the coconut aminos (the “soy” part of the recipe) and salt.  The addition of fresh grated ginger and minced garlic add a level of flavor that is sure to please your taste buds.

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Enjoy!  I love reading your reviews of the recipe after you’ve tried it.  Please leave a comment below sharing your results.

Orange Honey “Soy” Chicken

Servings: 3-4

Ingredients:

  • 2 1/2 – 3 pounds of chicken thighs
  • 1/4 cup olive oil
  • 1/4 cup coconut aminos
  • 1/4 cup honey
  • 2 tablespoons orange juice
  • 2 teaspoons fresh grated ginger
  • 2 teaspoons minced garlic (approximately 4 large cloves)
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper

Instructions:

  1. Place all of the ingredients except for the chicken in a medium size bowl, and stir to combine.
  2. Place the chicken wings in a large resealable bag.
  3. Pour the marinade mixture over the chicken thighs to coat and then seal the bag tightly (making sure to remove as much of the air from the bag as possible before sealing).
  4. Refrigerate the marinated chicken thighs for 4-6 hours (can refrigerate overnight).
  5. To cook the chicken, preheat the oven to 425 degrees.
  6. using a 9 x 13 baking dish, place the chicken thighs skin side down in the dish (make sure to remove excess marinade from the chicken thighs before placing in the baking dish).
  7. Bake the chicken thighs in the oven for 20 minutes.
  8. After 20 minutes, remove the chicken from the oven, flip over so that the skin side is up, and place back in the oven.
  9. Continue cooking until chicken thighs are done, approximately 25-30 more minutes (bake until the internal temperature of the chicken thighs is approximately 185 degrees).

Inspired by the Honey Soy Baked Chicken Thighs recipe from She Wears Many Hats


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Sweet Potato and Parsnips Fritters with Bacon and Green Onions

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I invited my friends Clint and Shay over to my house for dinner a couple of weeks ago.  I met them several months ago at my local CrossFit Gym, CrossFit 405. Shay is a regular at the gym and Clint is one of the coaches on staff.  They had never been to my house for a meal before, so my goal was to make a lasting first impression.   And I did make a lasting impression that evening, but not for the reason you may think……

As it turns out my A/C stopped working that weekend, leaving my house at a sweltering 90 degrees.  I had called the utility company earlier that weekend, and they walked me through adjusting my thermostat to the right setting.  Thinking I had fixed the problem, I eagerly waited for the house to become cooler.  As it turns out, the A/C wasn’t even hooked up to the thermostat, and the problem was still glaringly apparent as I meal prepped for the week and made dinner for my guests. With my kitchen blistering hot from my all day cooking fest, and no air circulation in my house, my house was like a sauna by the time my friends had arrived.

Clint and Shay were really good sports about the entire evening, and we made do with a picnic style meal in my living room (the coolest room in my house).

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Dinner was somewhat bearable thanks to the mini fan they brought with them, but suffice to say they didn’t stay to long 😉 Wanting to make it up to them, I invited them over the next week for another meal.  With the luxury of a working A/C, we were able to have a much better evening.  Even better, these sweet potato and parsnip fritters were the star of the show!

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Clint and Shay loved the taste and texture of these fritters, reminding them somewhat of hash browns.  Plus I added bacon and cheese (optional) to the recipe, so how could it be anything but amazing?

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I’ve been working several months to get this recipe just the way I want it, so I’m very excited that I have the opportunity to finally share it with you guys.  Enjoy!

Sweet Potato and Parsnip Fritters with Bacon and Green Onions

Ingredients:

  • 2 cups sweet potatoes, peeled and shredded
  • 2 cups parsnips, peeled and shredded
  • 1/2 cup shredded Parmesan cheese (optional)
  • 3 eggs, slightly beaten
  • 4 slices bacon, fried and broken into crumbs
  • 1/3 cup tapioca flour
  • 4-6 tablespoons cooking fat for frying (i.e. bacon, lard, tallow, avocado oil, coconut oil, butter, etc.)
  • 4 scallions, thinly sliced
  • 2 teaspoons minced garlic (approximately 4 large cloves)
  • 1 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground black pepper

Instructions:

  1. Add all of the ingredients into a large bowl, and stir until fully incorporated.
  2. Line a large baking tray with paper towels.
  3. Add 2 tablespoons cooking fat to a large skillet and place the skillet over medium heat.
  4. Once the cooking fat has heated, place heaping scoops of the vegetable mixture (approximately 1/4 cup for each scoop) into the skillet.  Flatten the vegetable mixture down with a fork into rounds making sure that the ingredients are evenly distributed and that the fritters in the pan are not crowded.  Cook the fritters for 3 to 4 minutes on one side until browned.  Once browned, flip the fritters over and cook another 3-4 minutes.
  5. Once the fritters have cooked, remove them from the skillet and place on the paper towels to drain.  Repeat this process with the remaining vegetable mixture, using additional cooking fat as necessary to cook the fritters.


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Roasted Chicken in a Bundt Pan

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Have you ever decided to spend just a couple of minutes on instagram before bed, and then somehow you are led down a rabbit hole of pictures and then realized it’s been 45 minutes and you’re staring at some weird pictures from a friend of a friend, and wonder what in the heck your friends are into?  And it’s way past your bedtime?  And you can’t unseen what you’ve just seen?  Darn you instagram, darn you!  Okay, I digress.  Anyways, if you’ve never experienced that, you’ve got much more self-control than I, and I applaud you for your efforts.  By the way, I’m working on weaning myself off of social media, especially before I start winding down in the evening and getting ready to go to sleep.  However, as a blogger, amateur photographer and social media coordinator for my gym, it’s proving to be somewhat difficult.

In addition to following my friends, fellow food bloggers, CrossFit related pages, manbunmonday (just look it up, trust me ladies you’ll thank me), and fashion, I also follow some more mainstream instagram pages like Food and Wine.  I love their pictures and short cooking video tips.  One of their more recent videos was a tutorial on how to roast chicken in a bundt pan.  After watching the video, I wondered how I had never heard of this cooking technique before.  I immediately set out to try it, and discovered that it’s a total game changer.  Now I’m excited to share this method for roasting chicken with you.

I’m sure some of you are wondering what could possibly be a benefit to roasting chicken in a tool meant for baking angel food cake?  Well, I’m here to rock your world.  Okay, may not exactly rock your world, but at least offset your center of balance with a slight breeze.

Roasting chicken in a bundt pan allows the skin to get crispy on all sides, leaving you with a crispy flaky skin on the outside and moist and tender meat on the inside.  Adding vegetables to the bundt pan makes this a one pot meal that’s easy to prep and cook.

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This chicken has gotten rave reviews, and people are pleasantly surprised by the text and flavor.  I’d love for you guys to try it out.  It may be become your new favorite way of roasting chicken.  I’d love to hear your experience in using this technique.  Please leave your results in the comments below!

Roasted Chicken in a Bundt Pan

Ingredients:

  • 3 1/2 – 4 pound whole chicken, neck and giblets removed
  • 1 – 1 1/2 pounds new potatoes, quartered
  • 1/2 large onion, roughly chopped
  • 1 lemon
  • 3 tablespoons cooking fat (i.e., olive oil, avocado oil, coconut oil)
  • 2 1/2 teaspoons minced garlic (approximately 5 cloves)
  • 2 teaspoons salt
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne pepper (optional)

Instructions:

  1. Rinse chicken and pat dry with paper towels.
  2. Place the chicken on a paper lined plate and allow the chicken to come to room temperature, approximately 1 hour (this helps the chicken to cook evenly, and also helps the skin get even more crispy).
  3. 15 minutes before the chicken is ready, preheat the oven to 425 degrees.
  4. In a small bowl, mix together the thyme, oregano, basil, black pepper, paprika, cumin, cayenne pepper (if using), 1 1/2 teaspoon of salt (reserving 1/2 teaspoon salt), 3/4 teaspoon black pepper (reserving 1/4 teaspoon black pepper) minced garlic and cooking fat to form a smooth paste.
  5. In a medium size bowl add the quartered new potatoes and the roughly chopped onion.  Add 1 tablespoon of cooking fat, the remaining 1/2 teaspoon of salt and remaining 1/4 teaspoon of black pepper to the bowl and toss the vegetables to coat.
  6. Rub the spice paste all over the front and back of the chicken and underneath the skin as well, making sure that the entire chicken is fully coated.
  7. Cut the lemon in half and place the halves into the bird cavity.
  8. Place a bundt pan next to the chicken.  Take a sheet of foil, fold it in half, and cover the hole in the center of the bundt pan with the foil so that the juices from the bird don’t drip through the hole while the chicken is roasting in the oven.
  9. Here is where you have two options.  If you have a larger bundt pan, evenly distribute the vegetables in the bottom of the bundt pan.  Then place the chicken on top in the center of the bundt pan, making sure that the foil covering the center stays in place.  If you have a smaller bundt pan, place the chicken over the center of the bundt pan, with the chicken cavity over the middle piece so that the chicken is anchored.  Then evenly distribute the potatoes and onions around the bird.  Since a smaller bundt pan means a shorter center, you’ll need to place the chicken in the bundt pan before the vegetables or you may have difficulty keeping the bird upright.
  10. Place the bundt pan with the chicken in the oven, and roast for 75-90 minutes until the chicken is done (the chicken is done when the breast reaches and internal temperature of about 165 degrees  and the thighs reach an internal temperature of about 180 degrees).
  11. Remove chicken from oven and let rest for several minutes before cutting into it.  Serve the roasted chicken with the potatoes and onions.


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Honey, Lime and Garlic Chicken Wings

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Honey. Check. Lime. Check.  Garlic.  Check.  The results; a marinade for chicken wings that results in a sweet and spicy dish with just a hint of heat from the addition of red pepper flakes.

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I went to the grocery store a couple of weeks ago looking for new salad dressings to try out.  Sometimes I get into a food rut, and I wanted to branch out from my usual go to salad dressing of extra virgin olive oil and balsamic vinegar.  Unfortunately, most of the store bought dressing options included ingredients that I don’t consume on a regular basis as part of a Paleo/Primal/clean eating diet, such as soybean and canola oil, soy sauce and cane sugar.  However, several of the ingredients in the salad dressings; specifically honey, sesame oil, and garlic, peaked my interest, and gave me the idea to create a recipe for chicken marinade using those ingredients as part of the marinade recipe. After a couple of tweaks to the recipe and some trial and error, the end result is this delicious recipe for Honey, Lime and Garlic Chicken Wings.  Enjoy!

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Honey, Lime and Garlic Chicken Wings Servings: serves 4-6

Ingredients:

  • 3 pounds of chicken wings
  • 1/4 cup sesame oil
  • 1/4 cup coconut aminos
  • 2 tablespoons honey
  • 1 tablespoon lime juice
  • 1 1/2 teaspoons minced garlic (approximately 3 large cloves)
  • 1 teaspoon dried cilantro
  • 1 teaspoon dried oregano
  • 1 teaspoon cumin
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1/8 teaspoon red pepper flakes

Instructions:

  1. Place the chicken wings in a large bowl.  Sprinkle sea salt and pepper on the chicken wings, and toss to evenly coat.
  2. Place the chicken wings in a large resealable bag.
  3. Place the remaining ingredients in a medium size bowl, and whisk  thoroughly to combine.
  4. Pour the marinade mixture over the chicken to coat and seal the bag tightly (making sure to remove as much of the air from the bag as possible before sealing).
  5. Refrigerate the marinated chicken for 4-6 hours (can refrigerate overnight).
  6. To cook the chicken, preheat the oven to 400 degrees.
  7. Line a baking sheet with aluminium foil.  Place a cooling rack over the aluminum foil.
  8. Place the chicken wings in a single layer on the cooling rack.
  9. Bake the chicken in the oven for 25 minutes.
  10. After 25 minutes, remove the chicken from the oven, flip over, and place back in the oven.
  11. Continue cooking the chicken wings until wings are cooked through, approximately 25 minutes more.


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Slow Cooker Chili

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Peanut butter, sugar, beer, pickle juice and chocolate.  What doe these things have in common?  These are some of the things people swear by when making chili.  I was somewhat surprised by the type and variety of ingredients people add to their chili recipes when doing research to create my own slow cooker chili recipe.  In addition to the ingredients mentioned above, I also viewed recipes that called for coffee, masa (made from corn and used as thickener to get chili to desired consistency), cinnamon, corn and siracha sauce.

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Chili is a versatile dish that can be created a variety of ways.  I’ve seen recipes for southwest chicken chili, beef and butternut squash chili, chipotle steak chili, turkey and bean chili, bison chili and vegetarian chili.  No matter what your preference, there is a chili recipe out there to please your taste buds.  As far as chili recipes go, I’m a chili purist; I like to use traditional ingredients found in standard chili recipes (you won’t find pickle juice or siracha sauce in the slow cooker chili recipe) and hold firmly to the belief that there should be no beans in a bowl of chili.  This has less to do with the ongoing discussions within the Paleo/Primal community regarding consumption of legumes as part of a healthy diet.  I’m less concerned with this issue, and more concerned with beans ruining my meaty bowl of goodness.  As Texas chili champ Wick Fowler so eloquently stated, “If you know beans about chili, you know that chili has no beans.”

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No matter what your chili persuasion, I think you’ll love this recipe!  Allowing the ingredients to cook low and slow in the slow cooker results in a thick, smoky, flavorful bowl of chili.  I like to prep this chili on Saturday night, adding all of the ingredients into the slow cooker before heading to bed.  When I wake up the next morning, it is ready (making my Sunday morning meal prep a breeze)!

Enjoy, and please feel free to share in the comments below if you try this recipe!

Are you team beans or team no beans?

Slow Cooker Chili

Servings: serves 6-8

Ingredients:

  • 2 pounds chuck roast, cut into 1/2 inch cubes
  • 1/2 pound bacon, sliced
  • 1 yellow onion, diced
  • 1 red bell pepper, diced
  • 1 green bell  pepper, diced
  • 28 ounce can diced tomatoes
  • 6 ounce can tomato paste
  • 4.5 ounce can chopped green chilies
  • 2 cups beef broth
  • 8 garlic cloves, minced
  • 1/4 cup chili powder
  • 1 tablespoon cumin
  • 1 tablespoon oregano
  • 2 teaspoons paprika
  • 2 teaspoons sea salt
  • 1 teaspoon coriander
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon cayenne pepper

Instructions:

  1. Pre-heat a large skillet over medium heat.  Add bacon slices to the skillet to cook, flipping once halfway through.  Fry bacon until just crispy.
  2. While the bacon is cooking, line a large plate with paper towels.  Once the bacon is finished cooking, remove skillet from heat and place the bacon slices on the paper lined plate to drain.  Once the bacon has cooled and is safe to handle, crumble the bacon into small pieces.
  3. Pour the excess bacon grease from the skillet into a small bowl, reserving 1 tablespoon of the grease in the skillet.
  4. Place the skillet back on the stove over medium heat.  Warm 1 tablespoon of the reserved bacon grease in the skillet.  Add the diced onion and peppers to the skillet, and sautee for approximately 8-10 minutes until the vegetables have softened.  Once the vegetables have finished cooking, add them to the bowl of the slow cooker.
  5. Place the skillet back on the stove over medium to medium-high heat.  Warm 2 tablespoons of the reserved bacon grease in the skillet.  Add the chuck roast cubes and sear the meat until browned, stirring occasionally to make sure that the chunks don’t stick together while browning.  Once the meat has browned, remove the skillet from the heat and add the meat to the bowl of the slow cooker.
  6. Add the remaining ingredients to the bowl of the slow cooker, and mix until thoroughly combined.
  7. Cover the bowl of the slow cooker with the lid, and cook on low for 10-12 hours.
  8. Once the chili has finished cooking, ladle the chili into serving bowls and top with your favorite chili fixings (i.e. cheddar cheese, cilantro, diced red onion, sour cream, etc.)

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Cinnamon and Browned Butter Mashed Sweet Potatoes

This recipe for Cinnamon and Browned Butter Mashed Sweet Potatoes is minimal on steps, but large in flavor.  The browned butter gives the sweet potatoes a rich nutty taste, and the coconut milk adds a creamy texture to the dish.   At first this seemed too simple to call a recipe, but I decided to go ahead and post it on the blog because it was something I really wanted to share with you guys!

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These mashed sweet potatoes go really well with my recipe for Slow Cooker Balsamic Pot Roast.  Throw in some roasted Brussels sprouts or green beans, and you’ll have a meal to please the entire family!  I have been tempted to eat these sweet potatoes as a meal on its own, but I have been able to resist that urge (though barely).

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I hope you guys enjoy these sweet potatoes as much as I do.  If you make this recipe, please feel free to share your results in the comments below.  I always love reading your experiences making the recipes I share on the blog!

Cinnamon and Browned Butter Mashed Sweet Potatoes

Servings: serves 4-6

Ingredients

  • 3-4 large sweet potatoes (approximately 3 1/2 pounds)
  • 1/4 cup butter
  • 1/3 cup canned coconut milk
  • 2 teaspoons cinnamon
  • 1 1/2 teaspoons sea salt

Instructions:

  1. Preheat the oven to 450 degrees.
  2. Line a baking tray with foil or parchment paper.
  3. Place the sweet potatoes on the lined baking tray.
  4. Once the oven has finished preheating, place the tray in the oven and bake the sweet potatoes until they are done, approximately 90 minutes (you’ll know the sweet potatoes are done if you can pierce the flesh of the potato easily with a knife or fork).
  5. Take the sweet potatoes out of the oven, and set aside to cool.
  6. Place the butter in a small saucepan, and then place the saucepan over medium high heat.
  7. Melt the butter in the saucepan.  After the butter has melted, it will begin to foam.  Stir the butter constantly over the heat until the milk solids in the butter begin to brown.  As the butter browns, it will give off a slightly nutty aroma.  As soon as the solids turn brown and give off the nutty aroma, remove the butter from the heat immediately and set aside.
  8. Once the sweet potatoes have cooled enough to handle, peel the skin from the potatoes, and place the  sweet potato flesh into a large bowl.
  9. Add the browned butter, cinnamon, coconut milk and sea salt to the large bowl, and mix everything until thoroughly combined.
  10. Place in a serving bowl, and serve alongside your main course.


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Slow Cooker Honey Balsamic Pot Roast

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Happy Friday!  This weekend is going to be packed full of fun things.  I’ll be volunteering as a judge at Fittest in OK, a local CrossFit competition hosted by my gym, CrossFit 405.  The competition will be held at Cox Convention Center January 24 and 25, and will feature some great athletes from around Oklahoma.  If you live in or around the area, come by and check it out!

I love volunteering as a judge for local competitions in Oklahoma.  It’s great watching people from all types of athletic backgrounds (from people just starting out, to semi-seasoned pros) lay it out all on the floor once the clock counts down; 3……2……1… go!  I’ve participated in several team competitions over the years (but have not competed as an individual….yet!).

I’ll be volunteering both Saturday and Sunday, which will take up a majority of my weekend.  Thankfully, I was able to meal prep last weekend, and made several things that will help me be ready for next week since I won’t have much time to spend in the kitchen this weekend.  I’m a big fan of prepping food during the weekend.  Knowing that I spent a couple of hours during the weekend cooking up proteins and chopping veggies to create quick and delicious meals helps take the stress off of worrying about what I’m going to eat when I get home from work during the weekday.

This recipe for Slow Cooker Honey Balsamic Pot Roast is a great addition to any meal prep.  The combination of sweetness from the honey and the tangy kick from the coconut aminos help the flavors in sauce come alive!  In addition, slow cooking the pot roast over low heat allows the sauce to tenderize the meat, and the result leaves you with fork tender bites of pot roast.

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I originally made this recipe as part of Christmas dinner last year when I was in Houston for the holidays.  Since then, I’ve made it several times over the past month.

This recipe would be great paired with my Roasted Sweet Potatoes and Brussels Sprouts.  It also goes well with mashed sweet potato, and I’ve got a new recipe for mashed sweet potatoes that I’ll be sharing with you next week.  Until then, please enjoy this recipe for Slow Cooker Honey Balsamic Pot Roast.

If you try this recipe, please let me know what you think.  I love reading your comments!

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Slow Cooker Honey Balsamic Pot Roast

Servings: serves 8-10

Ingredients

  • 3 1/2 – 4 pound boneless chuck roast
  • 2 tablespoons cooking fat (i.e., lard, butter, olive oil, avocado oil, coconut oil)
  • 2 large onions, peeled and thinly sliced
  • 1 cup beef broth
  • 1/2 cup balsamic vinegar
  • 2 tablespoons coconut aminos
  • 1 1/2 tablespoons honey
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 4 cloves garlic, minced
  • sea salt
  • ground black pepper

Instructions:

  1. Heat cooking fat over medium high heat in a large skillet.  While the fat is heating, liberally season both sides of the chuck roast with salt and pepper.
  2. Add the chuck roast to the preheated skillet, and sear on one side for approximately 7-8 minutes until browned.  Then flip over and sear the other side of the chuck roast for 7-8 minutes.
  3. While the meat is cooking on the stove, in a medium sized bowl, mix together the beef broth, balsamic vinegar, honey, coconut aminos, thyme, rosemary and minced garlic.
  4. Remove the skillet from the heat, and set the chuck roast aside on a large plate.
  5. Remove all but one tablespoon of cooking fat from the skillet, and then place the skillet back on the stove (with the 1 tablespoon of cooking fat).
  6. Add the onions to the skillet, and sautée over medium heat until the onions turn golden brown, 8-10 minutes.
  7. Remove the onions from the heat, and place into the bottom of the slow cooker insert.
  8. Place the chuck roast on top of the onions, and then pour the sauce mixture over the chuck roast.
  9. Cover the meat, and cook on low for 8-10 hours, or on high for 4-5 hours.
  10. Once the meat has done cooking, you can shred the meat with a fork, plate and serve!  Be sure to use the liquid from the slower cooker as gravy/sauce for the pot roast.

 

Recipe inspired by Add a Pinch.


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Meaty Spaghetti Sauce

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It. Is. COLD.  The weather has taken a turn for the worst with the recent cold front affecting many parts of the United States.

Because of the cold, I’ve started the habit of running from my car to any building that I’m about to enter when I am out and about, so that I can get out of biting Oklahoma wind as quickly as possible.  And since it’s a poorly hidden secret that I really don’t enjoy running, you know it has to be pretty cold.

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Weather like this begs for food that is warm and comforting.  But the start of a new year also means a fresh resolve to make healthy lifestyle choices that typically include a renewed focus on eating healthy, wholesome and nutritious foods.

You guys are in luck, because today’s recipe provides the best of both worlds.  This hearty spaghetti sauce is full of satiating protein and vitamin packed vegetables to keep you on track with your healthy eating goals, while providing the warmth and comfort you crave.

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The addition of balsamic vinegar adds a touch of subtle sweetness to the sauce without the addition of natural sweeteners, and the inclusion of dried parsley and chopped fennel seeds creates an additional level of complexity to the sauce without overpowering the other ingredients.

This meaty spaghetti sauce is perfect over spaghetti squash as a weeknight meal, after a long day at school or work.   I sprinkled a small amount of Manchego cheese on top (you can also use parmesan or mozzarella) to add a creamy texture to the sauce (and because cheese, if you can tolerate dairy, is amazing).

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Meaty Spaghetti Sauce with Spaghetti Squash

Servings: serves 5-6

Ingredients:

  • 1 large Spaghetti Squash
  • 1/2 tablespoon butter *
  • 1/2 large onion, diced
  • 1/2 pound ground beef
  • 1/2 pound ground pork
  • 1/2 red bell pepper, diced
  • 1/2 green bell pepper, diced
  • 1/2 tablespoon fennel seed, chopped
  • 2 tablespoon dried parsley
  • 2 tablespoons balsamic vinegar
  • 2 cloves garlic, minced
  • 28 ounce can diced tomato
  • 15 ounce can tomato sauce
  • 6 ounce can tomato paste
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 1 teaspoons sea salt
  • 1/2 teaspoon ground black pepper

Instructions:

  1. Preheat oven to 425 degrees.
  2. Line a large baking sheet with parchment paper.
  3. Chop spaghetti squash in half lengthwise, and scoop out the seeds.*
  4. Place the spaghetti squash cut side down, and bake in the oven for approximately 40-45 minutes.
  5. Once cooked, take the spaghetti squash out of the oven, flip the halves over and let cool.
  6. Once the spaghetti squash has cooled enough to handle, use a fork to scrap the squash noodles into a large bowl.
  7. Heat butter over medium high heat.  Add onion, and cook over medium high heat until the onion becomes translucent, approximately 5-8 minutes, stirring frequently.
  8. Add the ground beef and ground pork, and continue cooking until meat has browned.
  9. Add remaining ingredients and bring them to a boil.
  10. Once the mixture has reached a boil,  reduce the heat to medium low, and simmer the sauce on the stove for approximately one hour.
  11. Once the spaghetti sauce has finished cooking, remove from heat, and serve with the spaghetti squash.

Notes:

  •  Quick tip, to make the spaghetti squash easier to cut, microwave for 1-2 minutes.  This makes the shell a little softer, so that you don’t have to hammer away at the shell.
  • to make whole30 friendly, use ghee, avacado oil, lard, tallow or some other type of whole30 approved cooking fat.