There’s nothing better than coming home after work to a slow cooker of delicious beef roast already cooked to perfection! This is a winner with our clients and great on a cold winter evening. Pair this with some roasted potatoes and crispy kale chips like we did tonight for a well balanced, nutrient dense meal. 

Slow Cooker Balsamic Roast Beef
(Serves 6)
2-2.5lb boneless roast beef (chuck or round roast works best)
1 cup beef broth
1/2 cup balsamic vinegar
1 tbsp Worcestershire
1 tbsp soy sauce
1 tbsp honey
1/2 tsp red pepper flakes
4 cloves garlic
2 cups of chopped mushrooms

2 tbsp cornstarch dissolved in 4 tbsp of water

1) Combine all ingredients except for the beef in a large measuring cup or bowl.
2) Place the beef in the slow cooker and top with liquid mixture costing both sides.
3) Slow cook on low for 6-8 hours (the longer the more tender). Once cooked, take the beef out and pull it apart (to shred it) with two forks. Then put it back in the slow cooker.
4) Put the liquid into a medium sauce pan and reduce over medium heat. Once reduced quite substantially, add the mushrooms to cook them. Once cooked, add the cornstarch that you have dissolved in water slowly to thicken. Once thickened to desired sauce consistency, add the liquid/mushroom mixture back to the slow cooker and mix with the beef. Season if needed and serve! We recommend it served inside a baked potato or with roasted potatoes and a side of roasted asparagus!

Macronutrient Breakdown (per serving):
Calories-251
Fat-9g
Carbs-9g
Protein-35g

In need of a midweek dinner showstopper? If you can’t get away to Mexico this winter our Mexican Chicken & Quinoa Casserole is the next best thing! This winter warmer will be a permanent fixture in our house! Ever wonder why we are always using quinoa in our recipes? Check out http://healthnfitnesshops.com/7-health-benefits-of-quinoa.html/ for a full run down of the health benefits of this super food!  

Mexican Chicken & Quinoa Casserole (makes 8 large portions):

2lb extra lean ground chicken
1.5 cups uncooked quinoa, rinsed
1/2 cup corn (frozen)
1 cup black beans (rinsed, cooked)
4 cloves minced garlic
1 large onion diced
1 cup water
1 cup enchilada sauce (easy recipe-cook 1 can crushed tomatoes combined with 1 tsp each of cumin, garlic powder, onion powder, and oregano, plus 2 tbsp chilli powder, salt and pepper to taste; cooked over low heat for 5 mins)
1/2 large can of diced tomatoes
1 cup salsa
4 tbsp Mexican chilli powder
2 tbsp cumin
2 tbsp coriander
1 tbsp+ red pepper flakes

1/2 cup Mexican cheese (or cheese of your choice)
2-4 jalapeños chopped (optional)
5 green onions chopped (optional)
1/4 cup fresh cilantro chopped (optional)
salt and pepper (to taste)

1) Make the enchilada sauce and reserve.

2) Cook the ground chicken in a pan until no longer pink then transfer to the slow cooker.

3) Add in the rinsed quinoa, salsa, diced tomatoes, black beans, corn, onion, garlic, all herbs/spices, water, enchilada sauce, and jalapeño (optional). Stir to combine then cook on high, covered, for 2.5-3hrs.

4) Once all the liquid is absorbed and the quinoa is cooked to your liking. Add salt and pepper to taste. 

5) Uncover and top with cheese, then put lid on just long enough for the cheese to melt, top with green onions (optional) and sprinkle with cilantro (optional). Enjoy on a bed of spinach, in a lettuce wrap or on its own for a delicious, hearty, macro friendly meal! 

Macronutrient Breakdown (per serving):
Calories-383
Fat-12g
Carbs-39g
Protein-32g

Photo courtesy of Aysegul Sandford owner of Foolproof Living

I think when we hear the word ‘meatloaf’ most of us don’t get excited. We think, dry, uninspiring and not our first choice for dinner. Well this recipe is just the opposite. We promise a moist slice of turkey heaven! Give it a try, you won’t be disappointed 😉 Ever wonder why we are always using quinoa in our recipes? Check out http://healthnfitnesshops.com/7-health-benefits-of-quinoa.html/ for a full run down of the health benefits of this super food!  

Tasty Turkey Quinoa Loaf (8)

1/2 cup quinoa (raw)
1 cup of water
2lb extra lean ground turkey
1 egg + 3 egg whites
2 cloves garlic (chopped)
1 cup chopped onion
2 tbsp +1 tbsp tomato paste
1-2 tbsp hot sauce
2 tbsp +1 tbsp Worcestershire sauce
1 tbsp dried parsley
2 tsp salt
1 tsp pepper
1 tsp coconut oil

1) Set the oven to 375 degrees. Put quinoa and water into a sauce pan and bring to a boil (uncovered). Once boiling reduce heat to med-low and simmer for about 15 mins or until all liquid absorbed by the quinoa, then let cool. 

2) Saute the onions and garlic in a pan with 1 tsp coconut oil until translucent then set aside to cool. 

3) Put the turkey, egg, egg whites, 2 tbsp tomato paste, 2 tbsp Worcestershire sauce, hot sauce, parsley, salt and pepper into a bowl and mix to combine. Add in the quinoa and onion mixture (once cooled) and mix thoroughly. 

4) Line your baking tray with parchment paper then form your mixture into a loaf shape on the pan (the mixture will be quite sticky)

5) Combine the 1 tbsp of Worcestershire sauce with 1 tbsp of tomato paste and 1 tbsp of water. Once mixed, brush over the top of the loaf. Then set in the oven and bake for about 50 mins or until the middle is no longer pink. Let sit about 10 mins before slicing.
Serve with sweet potato spinach mash and a few tbsp of organic salsa for a balanced healthy mid week meal! 

Macronutrient Breakdown (1 slice):

Calories-228.5

Fat-9.7g 

Carbs-11.3g 

Protein-24g 

Fibre-1g 

Sugar-2.5g 

Wouldn’t it be nice to whip up a batch of something on the weekend and be able to eat it a few times throughout the week in different ways? How about a Pulled Beef Brisket you could have served in a baked potato, in a lettuce wrap, as a part of some delicious tacos, in a burrito at lunch or on nachos for a treat at the weekend?! This versatile recipe is great mid week, as a game day snack for the boys or something you can make for a tasty cheat night with friends. 

Pulled Beef Brisket (12 servings):

5lb beef brisket (fat removed)
2 onions cut into 1/8ths
6 cloves garlic crushed
1 can whole plum tomatoes
Rub:
4 tsp chili powder
2 tsp salt
2 tsp onion powder
2 tsp cumin
1 tsp ground coriander
1 tsp garlic powder
1 tsp oregano
Cracked black pepper

1) Mix all the rub ingredients until well combined then rub the meat with half the spice mixture on all sides (cut beef in half of needed in order to fit it into the crock pot)

2) Place half the onions/garlic on the bottom of a slow cooker, place meat on top and top with the rest of the onions/garlic 

3) Crush the tinned plum tomatoes slightly then pour the liquid and tomatoes around the outside edge of the crockpot 

4) Put on the lid, set the crock pot to low and cook for 8-10 hours (we did this overnight, but prepare to wake up in the night to an amazing smell!)

5) Remove meat, let cool slightly then tear the meat apart with two forks

6) Remove the liquid from the crock pot and set in a pot on the stove top on simmer to reduce (once reduced to 1/3, cool and blend in a blender to purée)

7) Add the meat back to the slow cooker, add the puréed mixture (or as much as you like for the sauciness you prefer) and 1/2 cup salsa and hot sauce too if you like it spicy. Add the remaining rub and taste/season to your liking

8) Bake a potato and serve this pulled beef in the potato w a side of vegetable for a balanced tasty meal! 

Macro Breakdown (1 serving):
Calories-315
Fat-14g
Carbs-5g
Protein-40g
Sugar-2.2g
Fibre-1g