Slow cookers are a feature of Ubuntu Fitness cooking methods, especially in the winter. Coming home to a bone-warming, soul-satisfying meal without having to stress about what’s for dinner makes meal planning easy. With school, work and training in the gym we're short on time, so we often just chop up random veggies, add beans and rice, spices and set to cook. We gleefully christen these meals "slop", but hey we're getting in protein and veggies! :D
Even in warm weather we cook overnight and let cool in the fridge so we have a gazpacho-like meal to cool off with.
While slow cookers are certainly useful, some people have concerns about heavy metals like lead and cadmium leaching into food from the porcelain. We haven't found any credible research to confirm this, however researcher Stephan Guyenet has written some reviews on a pressure cooker alternative, for those who are concerned.
This recipe incorporates bone broth which has become all the rage in the elite foodie world, but we just bought it on a whim at the farmer’s market because it was affordable and nutritious! According to Michigan State University, goat meat is a lower fat animal protein.
~2lbs goat meat soup bones (grass fed if possible, so as to limit consumption of environmental toxins animals store in their body fat)
1 whole broccoli crown + stalk, chopped
1 yellow summer squash, chopped
1 zucchini, chopped
4-5 radishes, sliced
1/2 cup white rice
Recipe, makes about 5 mason jars of meals at 14oz per jar
Add soup bones and veggies to crock pot
Add rice last (or else it will stick to bottom of slow cooker). We also added Muchi Curry and Mexican Seasoning Blend at this step, pictured above, right.
We let this baby cook overnight, about 7-8 hours
Nutrition Facts (1 mason jar):
329 calories, 13.8g carbs, 6.2g fat, 53.2g protein, 3.4g fiber
*Note: It's difficult to calculate nutrition information for goat meat because we bought it with the bone and it's not a very common protein source in the U.S.
Make your own coffee kombucha, and save some $$$.
Ever since our impulse spiralizer buy, we've been salivating over dreamy plates of steaming hot "pasta" and subsequently enjoying vegetable lo mein, Thai-style stir fry and now fettucine alfredo!
A healthy take Vietnamese-style spring rolls and filled with veggies, this is an Asian dish I can enjoy without worrying about other additives. Rice paper is fun but fickle, and while this recipe is a bit more involved it sure is tasty!
We tried our hand at "Spartan's Potato Salad". The namesake is derived from the fact that we used Greek yogurt instead of mayo :). Plus with the macros this dish provides, it is most def fit for a spartan warrior.
This watermelon "cake" is a real foods-based alternative to traditional refined flour-based cakes. It’s lower in calories, contains a boost of naturally present vitamins, minerals, and even provides additional protein from the Greek yogurt "icing".
See how to make high protein, low calorie breakfasts for the whole week in a snap! :)
Using a whole chicken makes me feel like the ultimate kitchen maestro. And you can too! While this culinary feat seems challenging, it's quite simple.
Zucchini noodles: a "whole food" pasta recipe to help you get even more veggies in your day.