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Over 100 easy to prepare, very nutritious

and tasty meal ideas for my

Guaranteed Results Bootcamp Program

Vicky Hitchens


Hello!

I’m Vicky Hitchens, the creator of the Guaranteed Results

Bootcamp and the Body T.I.M.E Fat Loss Formula 2.0. I’m so

pleased you’ve given us the chance to prove that we can

make you feel happier and healthier than ever before just

by altering your diet!

Whether you’ve had enough of your muffin top, fed up with

your thunder thighs, sick of your sagging bum or are simply

sick and tired of feeling sick and tired we have the solution

to strip fat off you quicker than you can imagine and fill you

with energy, confidence and a brand new zest for life!

Before you read on though, make sure you add us to your

Facebook as we regularly add new recipes, articles and the

latest research and info on there; just search:

Guaranteed Results Bootcamp

(http://www.facebook.com/guaranteedresultsbootcamp)

Please Note: (Here comes the boring bit we unfortunately

have to put in) This plan is not a substitute for medical

guidance, this is a program designed for the apparently

healthy adult therefore, if you are in any doubt please

speak to you GP before commencing on this plan.


IntroductionIntroductionIntroductionIntroduction

So… who am I, how did I get here and why the hell should

you listen to anything I have to say…

My name is Vicky Hitchens and to be totally honest I have

never been overweight or fat, but for years I was extremely

unhappy with my body.

As a child I was a very competitive gymnast training 5-6

days a week which meant I was actually very fit and

healthy, but to me I thought my ‘muscular frame’ looked

fat, chunky and manly. I hated wearing dresses or nice

clothes and only wore jogging bottom, T shirts and sports

clothes and absolutely refused to have my picture taken. In

fact, seeing a picture of myself made me want to cry.

Once I gave up gymnastics I decided I didn’t want to look

like this anymore. I became obsessed, I starved myself and

exercised for hours on end every day, I lost just over 2 stone

and was bordering on having a pretty serious eating

disorder and still hated my body! I hid it from everybody as I

felt like nobody would understand how bad I was feeling

about myself and was completely stuck in a rut with my

terrible eating habits - or lack of them - and didn’t know

how to stop.

Throughout all this, I was training as a fitness instructor and

personal trainer. The more qualifications I did - especially

the ones relating to diet and nutrition - the more I realised

what harm I was doing to my body. I slowly started to

change my eating habits, introduced ‘nutritious’ foods

back into my diet and I became a ‘healthy’ weight and

size.


Not only did this have an effect on my body, hair, skin and

nails looking healthier, I started to feel amazing! I had so

much energy; I became far more outgoing, energetic and

positive, I became excited and enthusiastic about

everything! I literally felt on top of the world!

This lead me to wanting to help others with their body hang

ups and over time I developed my ‘Body TIME System’ and

have since helped hundreds of other people drop fat, lose

weight, feel confident and proud of their bodies…

I have since spent many years in the fitness industry I have

seen loads of faddy diets and eating regimes come and

go. Many class members appear to be constantly “dieting”

many see results in the short term but pile the weight back

on as soon as they stop and revert back to how they ate

before embarking on the diet.

There are always a percentage of my class members and

friends attending slimming clubs and groups. Every day I

come into contact with someone counting points or

calories and depending upon the designated diet day

colour, combining or rotating food groups. The media

bombards us with mixed messages of which food is good,

bad, healthy, high GI, Low GI, healthy options, low salt

etc… etc… etc.

On the Internet you can find research for and against every

single nutritional plan, and diet concept imaginable!

Celebrities promote all kinds of eating regimes and crazy

nutritional ideas many of which may work in the short term

but inevitably the weight plus more piles back on and they

do nothing to address eating habits in the long term.


So here’s my PROVEN program that focuses on getting you

looking and feeling unbelievably healthy and as a result

you will lose body fat – a whole load of fat! :o)

Body T.I.M.E System 2.0Body T.I.M.E System 2.0Body T.I.M.E System 2.0Body T.I.M.E System 2.0

My Body TIME System has been developed and tweaked

over years of personal experience as well as training and

mentoring from industry leaders and experts into this proven

fat loss method that guarantees results.

Body TBody TBody TBody Transformation & ransformation & ransformation & ransformation & IIIImmediate mmediate mmediate mmediate MMMMetabolic etabolic etabolic etabolic

EEEEnhancement nhancement nhancement nhancement SystemSystemSystemSystem

T. Transformation. Transforming the way you look and feel

about yourself and the way you think

about food, exercise, nutrition and life.

I. Immediate. Giving you the body shape and results

you want quickly by increasing the

amount of fat you burn in a session with

specific ‘results based’ exercises

M. Metabolic Speeding up your metabolism so you

are still burning fat for hours after

exercise

E. Enhancement Enhancing your life by making you fitter,

slimmer, stronger, happier and full of

energy, not just a ‘quick fix’ for now but

enhancing your life forever!

Hours of jogging and calorie counting or 100’s of sit ups will

NOT give you the body you want and will leave you feeling

frustrated but I know that this system WILL!

Give me just 28 days of your time and I’ll give

you a brand new body!


So... to prepare:So... to prepare:So... to prepare:So... to prepare:

1. Clear out the fridge, freezer and kitchen of anything

likely to cause you to ruin the plan

2. Dump processed food: packaged, microwave

dinners, breakfast cereals, frozen foods, ready meals

– anything packaged containing ‘E’ numbers.

3. Give away all bread, biscuits and cakes,. Wheat and

gluten for many people are simply indigestible or

place a large stress on the digestive system.

4. Throw out Dairy – milk and cheese especially!

5. Alcohol - that includes wine and spritzers. Alcohol is a

toxin your body has to work hard to detoxify from

your system, placing stress on the liver, kidneys and

adrenal glands.

6. All Caffeine – Tea, coffee, fizzy drinks, fizzy water

included. Caffeine over excites the body leading to

massive energy fluctuations and craving of sugary

foods.

7. Sugar – all forms creates an insulin response. The

simpler the make-up of the sugar, the more rapid

and aggressive the insulin response.

8. No chocolate, sweets or confectionary (my favourite

but they have to go!)


FooFooFooFood Diaryd Diaryd Diaryd Diary

Maintaining an honest and accurate journal of everything

you eat and drink is the key to your success. With the use of

this diary you will be able to track negative eating patterns

that you have built up over time without even realising it.

Logging your food intake is CRUCIAL to the success of the

plan

Take your time to fill in the diary each day not missing

anything out:

Log how much you eat and the portion size

Record the times you eat

How you feel before and after you have eaten -

bored, tired, upset, happy, nervous, angry etc

Also log where you eat your food and who with

You may be surprised at the patterns that emerge...

You will almost definitely eat less whilst maintaining a food

diary because having to write down you had two sneaky

biscuits and a cuppa would be admitting you cheated and

no one likes to admit it...

Sound familiar...???


Food DiaryFood DiaryFood DiaryFood Diary

Time What did you eat

Portion Size

How did you feel before /

after

Who did you eat it with & where


Decide what you will be eating over the next three/four

days or for the next week. Make sure you have all the foods

in your kitchen cupboard you need to prepare your

planned meals - including plenty of fruit and vegetables -

make sure supplies never run low so you’re not tempted to

cheat.

Don’t think of it as a chore; this is a life changing plan which

will make you look and feel fabulous!

Want to increase the rate of your fat loss?Want to increase the rate of your fat loss?Want to increase the rate of your fat loss?Want to increase the rate of your fat loss?

Then increase your exercise!

Exercise plays a very important role in all my Fat Loss

Bootcamp Programs and can substantially accelerate your

fat loss and inch loss.

Check out my ‘Fat Loss Bootcamp’ Workouts which are

perfect for speeding up your metabolism, burning fat and

getting great results: www.exerciseclassesonline.co.ukwww.exerciseclassesonline.co.ukwww.exerciseclassesonline.co.ukwww.exerciseclassesonline.co.uk

So, time for all the yummy slow cooker recipes...


ContentsContentsContentsContents

Chapter 1: Chicken

Chapter 2: Beef

Chapter 3: Pork

Chapter 4: Lamb

Chapter 5: Vegetarian

Chapter 6: Fish

Chapter 7: Stocks

Chapter 8: Sauces & Accompaniments


ChickenChickenChickenChicken


Slow Cooker Creole ChickenSlow Cooker Creole ChickenSlow Cooker Creole ChickenSlow Cooker Creole Chicken

Serves 2-3 6 chicken thighs 1 onion, diced 1 red pepper, chopped 1 green pepper, chopped 2 sticks of celery, chopped 1 tin of chopped tomatoes ½ pint chicken stock ½ a butternut squash peeled & chopped into chunks ½ tsp tabasco 1 tbsp Paprika 2 tbsp spelt flour

1. Mix the flour and paprika on a plate. Remove the skin

from the chicken thighs and roll them in the flour mixture until completely coated

2. Add the rest of the ingredients to the slow cooker and mix. Add the coated chicken things and stir until the thighs are completely coated in the sauce

3. Cook on a low heat for 6 – 8 hours. If the sauce doesn’t thicken as much as you would like, add a tablespoon of spelt or corn flour to the mixture, stir in and continue to cook

4. Serve with steamed veggies – or why not add them to the slow cooker pot and have a ‘ready-made’ meal sorted when you get home from work!


Chicken TacosChicken TacosChicken TacosChicken Tacos

Serves 4: 700g (1½lbs) boneless skinless chicken breasts 1 tblsp chili powder 3 tblsp lime juice 1 cup salsa (see sauces & accompaniments section) 1 cup sweetcorn Large lettuce leaves / buckwheat pancakes (see sauces & accompaniments section)

1. Place chicken in slow cooker 2. Stir together chili powder and lime juice and pour over

top of chicken. Cover and cook on Low setting for 5 to 6 hours, or until chicken is tender

3. Take chicken out of slow cooker and set aside. 4. Drain juices from slow cooker 5. Shred chicken with two forks and return it to slow

cooker. 6. Stir in salsa and sweetcorn. Cover and cook for another

30 minutes, or until salsa and sweetcorn are heated through, stirring occasionally.

7. Serve in buckwheat pancakes or lettuce leaves


Slow CookerSlow CookerSlow CookerSlow Cooker BBQ BBQ BBQ BBQ CCCChickenhickenhickenhicken Serves 4: 1 Whole Chicken, giblets removed and cleaned 1 Onion, sliced 2 tsp Paprika 1 tsp Sea Salt 1 tsp Onion Powder 1 tsp Dried Thyme 1 tsp White Pepper 1 tsp Cayenne ½ tsp Garlic Powder ½ tsp Black Pepper

1. Pat dry your entire chicken inside and out with paper towels. Line the bottom of your slow cooker with the sliced onions.

2. Place the chicken in your slow cooker on top of the onions. 3. Combine all remaining ingredients in a bowl and mix well. 4. Using your hands, rub this mixture over the entire

chicken, inside and out and make sure you lay it on thick and don't miss any spots

5. Place the lid on your slow cooker and cook on low for 6 hours or until your chicken is done

Serve with the side of your choice and enjoy!


Harvest ChickenHarvest ChickenHarvest ChickenHarvest Chicken Serves 4: 400g chicken breast pieces 1 large onion 2 stalks celery 2 large carrots 1 butternut squash 400ml chicken stock 2 cloves garlic ¼ tspblack pepper ½ tsp nutmeg ¼ tsp cloves 1 tsp agave nectar

1. Chop onion, celery, and carrots into small pieces and place the cut vegetables in the bottom of the slow cooker.

2. Mince the garlic cloves and add to slow cooker. 3. Place chicken breasts on top of vegetables in the slow

cooker and add chicken stock 4. Peel the butternut squash and cut into 2cm pieces and

place on top of the chicken in the slow cooker 5. Sprinkle pepper, nutmeg, and cloves over the ingredients

in the slow cooker and drizzle the agave nectar over. 6. Set slow cooker to low, cover, and cook for 6-8 hours. 7. Serve with steamed broccoli and cauliflower


SunSunSunSun----dried Tomato and Chicken Pilafdried Tomato and Chicken Pilafdried Tomato and Chicken Pilafdried Tomato and Chicken Pilaf Serves 4: 4 boneless chicken breast 50 g sun-dried tomatoes in oil, sliced & drained 1 tin chopped tomatoes 1 large onion, chopped 2 garlic cloves, chopped 2 tsp pesto 1 tbsp olive oil 600ml hot chicken stock 150g basmati rice 60g wild rice Black pepper Rocket salad to serve

1. Heat olive oil in frying pan and add chicken breasts. Only fry on one side until brown. Place chicken breasts on a plate.

2. Fry onion and garlic in a pan for 5 minutes. Mix canned tomatoes, sun-dried tomatoes, and pesto. Use pepper to season and bring to a boil. Pour into slow cooker and pour stock.

3. Mix basmati & wild rice in to the slow cooker ingredients. Replace lid and cook on high heat for 2 ½-3 hours.

4. Place on plates and serve with rocket salad.


EasyEasyEasyEasy----butbutbutbut----sosososo----tasty Chickentasty Chickentasty Chickentasty Chicken Serves 4: 1 kg whole chicken (or equal weight of chicken pieces) 1 tsp paprika ½ tsp salt ¼ tsp pepper)

1. If you don’t have a metal rack that fits in your slow cooker, you can create balls of aluminium foil of about an inch in diameter. Four should hold up your chicken nicely if you place them in the bottom of the slow cooker.

2. Rinse chicken under cold water, inside and out, then pat dry with paper towels.

3. Mix together paprika, salt and pepper and evenly season chicken with the mixture.

4. Place chicken on rack or foil balls in slow cooker. 5. Cover and cook on high setting for 1 hour. Turn slow

cooker to low setting and cook for approximately 9 hours 6. The chicken is done when the meat is no longer pink and

when the juices are clear.


Moroccan Chicken & VegMoroccan Chicken & VegMoroccan Chicken & VegMoroccan Chicken & Veg Serves 6: 1.4kg bone-on skinless chicken thighs 1 medium butternut squash, peeled & cut into 2inch chunks 2 medium tomatoes, coarsely chopped 1 medium onion, chopped 2 cloves garlic, crushed 1 450g can chick peas, rinsed and drained 1 cup chicken stock ⅓ cup raisins 2 tsp ground coriander 2 tsp ground cumin ½ tsp ground cinnamon ¼ tsp pepper 280g quinoa ½ cup pitted green olives

1. Combine squash, tomatoes, onion, garlic, beans, stock and raisins in slow cooker.

2. Combine coriander, cumin, cinnamon and pepper in a small dish. Rub spice mixture on chicken thighs.

3. Place chicken on top of vegetables in slow cooker 4. Cover and cook on low setting for 8 hours or on high

setting for 4 hours. 5. About 15mins before serving, prepare quinoa according to

package directions. 6. Stir olives into chicken mixture; then serve chicken and

vegetable mixture over quinoa


Chicken & Mango CurryChicken & Mango CurryChicken & Mango CurryChicken & Mango Curry Serves 4-6: 500g boneless chicken breast fillets 2 medium size ripe mangoes 260ml coconut milk extract 4 tsp olive oil 4 tsp spicy curry paste 4 medium shallots, sliced

1. Blend ¾ of the slices of mango with coconut milk using a blender. Check if it’s smooth then place it in a container and reserve for later use.

2. Pour oil into a frying pan. Heat chicken and over medium-high heat. Stir in the curry paste and cook for about 1min or until you smell its fragrance.

3. Add the chicken and shallot and cook for a further 3 minutes.

4. Add chicken to slow cooker and pour in the mango puree 5. Cook for 4-6 hours on high setting. 6. Serve with the remaining slices of mango and large salad


Chicken Chow MeinChicken Chow MeinChicken Chow MeinChicken Chow Mein Serves 6: 1 tbsp cooking oil 700g boneless skinless chicken breasts cut into 2.5cm pieces 4 carrots, sliced 4 green onions, sliced 3 stalks celery, sliced 1 cup chicken stock 1/3 cup tamari sauce ¼ tsp crushed red pepper flakes ¼ tsp ground ginger 1 clove garlic, crushed 230g bean sprouts 230g water chestnuts, sliced ¼ cup corn flour ½ cup cold water

1. Brown the chicken in a pan in the cooking oil. 2. Put chicken and all ingredients except for corn flour and

water into the slow cooker and stir. 3. Cook on low setting for 8 to 10 hours. 4. Turn slow cooker to high setting and combine corn flour

and cold water in small bowl until dissolved. 5. Stir corn flour and water mixture into slow cooker liquids.

Cover with top slightly ajar so a bit of steam can escape. 6. Cook on high until thickened (about 20 minutes) 7. Serve with brown rice / rice noodles / quinoa and

steamed broccoli & sugar snap peas


Tomato & Chicken KormaTomato & Chicken KormaTomato & Chicken KormaTomato & Chicken Korma Serves 4: 390g Greek yoghurt 8 large chicken thigh cutlets 140g korma curry paste 1 tbsp olive oil 2 brown onions, sliced 2 large ripe tomatoes 100g spinach leaves Half cup of fresh coriander leaves ½ cup chicken stock (optional) 1 portion of ‘Cauliflower rice’ (see Sauces & accompaniments Section)

1. Use a large bowl to combine yoghurt with curry paste. Add the chicken and coat with the mixture. Cover with a plastic wrap and refrigerate for 30 minutes to completely marinate.

2. In a pan, heat oil over medium high heat. Add onions and cook for five minutes until they turn golden.

3. Place chicken mixture, tomatoes, spinach and onions into the slow cooker.

4. Cook while covered for 6 hours 5. Place chicken in a large serving bowl and top with

coriander leaves. 6. Serve with the cauliflower rice


Mirepoix ChickenMirepoix ChickenMirepoix ChickenMirepoix Chicken Serves 4: 1 Whole Chicken Sea Salt Crushed White Pepper 1 Small Onion, chopped 2-3 Carrots, peeled and diced 2 Stalks of Celery, diced 3 Cloves of garlic, peeled and crushed 5 Sprigs of Fresh Thyme, 3 Diced Juice of 1 Lemon

1. Generously season the inside and outside of the chicken with sea salt and crushed white pepper. Place 1 clove of garlic and the 2 un-diced sprigs of thyme inside the chicken.

2. Cover the bottom of the slow cooker with half of the diced veggies and lay your chicken on top

3. Sprinkle diced thyme and remaining chopped veggies over the top of your chicken

4. Juice a fresh lemon over the chicken, then place lemon halves inside the cavity of the chicken

5. Cook on low for 6 hours 6. I shredded all the meat and removed all the bones and

placed it back in the broth in the slow cooker and served it shredded with all the veggies


Spanish Chicken CasseroleSpanish Chicken CasseroleSpanish Chicken CasseroleSpanish Chicken Casserole Serves 6: 6 chicken thighs 6 chicken drumsticks 2 x 400g cans of chopped tomatoes 150g piece of chorizo sausage (diced) 750g sweet potatoes cut to pieces 450ml hot chicken stock 2 tbsp olive oil 1 large onion 2-3 cloves garlic 3 tbsp spelt flour 65g pitted black olives Black pepper Basil or rosemary to garnish

1. Place oil in large frying pan and heat. Fry chicken in batches until brown on both sides. Drain and place on plate.

2. Add onion to the pan and fry for 5 minutes. Mix garlic and flour and stir. Season canned tomatoes and chorizo with pepper, add to the pan and bring it to a boil.

3. Place chicken and potatoes in slow cooker. Add tomato mixture, stock, olives and rosemary. Replace lid and cook on low heat for 8-10 hours.

4. Spoon onto plates and sprinkle with basil or rosemary if you would like. Serve with lots of steamed veggies eg: carrots, cabbage & asparagus


BeefBeefBeefBeef


Beef & Tomato CurryBeef & Tomato CurryBeef & Tomato CurryBeef & Tomato Curry Serve 4-6: 750g chuck or stew steak, diced into small cubes 2 onions, chopped 2-4 tbsp Indian curry paste 420g diced tomatoes 250ml beef stock 3-4 large handfuls vegetables of your choice, chopped 2 tbsp spelt flour

1. Coat the meat with the flour and fry or brown. 2. Put all of the ingredients in the slow cooker 3. Cook for 8-10 hours over low heat. 4. Serve immediately while hot.


Slow Cooker Rump RoastSlow Cooker Rump RoastSlow Cooker Rump RoastSlow Cooker Rump Roast Serves: 4-8 You Need: 1 Rump Roast 1 Onion, diced 1 tbsp Black Pepper 1 tbsp Paprika 2 tsp Chili Powder ½ tsp Cayenne ½ tsp Garlic ½ tsp Mustard Powder ½ Cup Beef Stock

1. Combine all the spices together and mix well. 2. Generously rub this spice mixture all over your rump

roast. If you don't like too many spices just lightly coat it 3. Line the bottom of your slow cooker with your diced

onions. Place your seasoned roast on top. Pour in your beef stock.

4. Cover and cook on low for 10 hours You can also add lots of chopped veggies to the slow cooker too – saves you having to cook these separately & it then becomes a

complete meal in one pot :)


Beef StewBeef StewBeef StewBeef Stew Serves 4: 700g (23oz) beef chuck meat, cut into cubes 2 large carrots, cut into chunks 2 onions, cut into chunks 2 sweet potatoes, peeled & chopped into cubes 1 red sweet pepper, cut into strips 3 cloves garlic (minced) 400ml beef stock 170g tomato paste / puree 1 tbsp paprika 1 tsp lemon zest ½ tsp caraway seeds ¼ tsp black pepper 1 bay leaf ½ tsp thyme

1. Combine carrots, onions, potatoes, and beef in the slow cooker.

2. Add in garlic, stock, tomato paste, paprika, lemon zest, caraway seeds, pepper, bay leaf, and thyme.

3. Stir ingredients in slow cooker to mix. 4. Cover and cook on low heat for 8 to 9 hours. (Or cook on

high for 4 hours to save time) 5. Once all ingredients are tender, add in pepper strips and

continue cooking for thirty minutes. 6. Serve warm with ‘cauliflower rice’ (see sauces &

accompaniments section) and enjoy!


BBQ BeefBBQ BeefBBQ BeefBBQ Beef

Serves 4-6: 3-5 lb Boneless Pot Roast 1 Large White Onion 1 Red & 1 Orange Bell Pepper 2tsp Garlic Powder 1tsp Dried Basil 1tsp Dried Oregano 1tsp Paprika 1tsp Chili Powder 1tsp Black Pepper 1/4 Cup Beef stock 1 batch of BBQ sauce (see sauces & accompaniments section)

1. Mix all dry spices together in a mixing bowl and set aside. Cut onions into large chunks and peppers into long slices

2. Using a sharp knife, cut your chuck roast into 4-6 large pieces ensuring you cut against the grain

3. Toss meat in spices, ensure you coat all sides of meat 4. Using half of the veg, line the bottom of slow cooker then

place half of your meat on veg. Put the other half of your veg in slow cooker and then put in the rest of meat

5. Pour in beef stock, cover and cook on low for 8 hours 6. When the meat is done, remove all meat and veg and drain

the slow cooker. Place all the meat back in and shred with two forks

7. Pour in as much of the BBQ Sauce as you’d like and mix well. Cover and place on low for 30 minutes

8. Serve and Enjoy with anything you like, this would work great over a bed of cauliflower rice (see sauces & accompaniments section) and steamed broccoli


Dilled Pot RoastDilled Pot RoastDilled Pot RoastDilled Pot Roast Serves 6: 1kg beef pot roast ¼ tsp black pepper 2 tsp dried dill weed, divided ¼ cup water 2 tbsp wine vinegar 4 tbsp spelt flour ½ cup water 2 cups greek yoghurt

1. Sprinkle both sides of beef pepper and 1 tsp of the dill weed and place in slow cooker.

2. Add ¼ cup water and vinegar. Cover and cook on low 7-9 hours.

3. Remove meat from pot. Turn cooker to high. 4. Stir flour into ½ cup water and stir into meat drippings in

the slow cooker. 5. Stir in additional 1 tsp dill weed if you wish. 6. Cover and cook on high for 5 mins. 7. Stir in sour cream. 8. Cover and cook on high for another 5 mins. 9. Slice beef and serve with sour cream sauce an steamed

green beans, baby carrots & spinach


Stuffed PeppersStuffed PeppersStuffed PeppersStuffed Peppers Serves 4: 4 Bell Peppers, any colour (my favourite is red) 450g mincemeat (I did 50% beef, 50% turkey) 1/2 Head of Cauliflower 1 Onion, diced 1 Carrot, diced 4 Cloves of garlic, minced 6 oz Tomato Puree Black Pepper to taste 1/4 Cup Beef stock or water 1/4 Cup Homemade Italian Seasoning Blend – Equal Parts of: Marjoram, Thyme, Rosemary, Sage, Oregano, Basil

1. Pulse your cauliflower, onion, carrots, and garlic in the food processor to blend as fine as possible. If you don’t own one you can dice everything as small as possible by hand

2. Cut the tops off of your peppers, keeping them intact and clean the seeds out

3. Mix your vegetables in a mixing bowl with your meat, tomato paste, seasonings and black pepper

4. Once all ingredients are combined well, spoon the mixture into your peppers and level off at the top of the pepper

5. Place the peppers in your slow cooker and put the tops of the peppers on them

6. Pour your liquid in the bottom of the crock pot and cook on low for 6-8 hours


Malaysian Beef & Aubergine CurryMalaysian Beef & Aubergine CurryMalaysian Beef & Aubergine CurryMalaysian Beef & Aubergine Curry Serves 4: 500g diced braising beef 1 large aubergine, cut into chunks 2 tbsp red Thai curry paste 1 tbsp fish sauce 1 large onion 3-4 garlic gloves 2 tbsp olive oil 400ml can coconut milk

1. Add onions and garlic into a food processor and whizz until it become paste like.

2. Heat the frying pan with oil and add mixture. Fry for a few minutes until softened and slightly brown.

3. Add few pieces of beef and aubergine at a time to fry until browned.

4. Blend the curry paste, fish sauce and coconut milk together and transfer the mixture to the slow cooker pot.

5. Cook for around 8-9 hours on low until meat is tender. 6. Serve with quinoa / brown rice and top with pak choi (fry

pak choi in a little oil & ginger – yum!)


PorkPorkPorkPork


Simple RibsSimple RibsSimple RibsSimple Ribs Serves 3-4: 1.3kg beef Short ribs, boneless or bone in 1 Large Red Onion, sliced 1 Large White Onion, sliced 3 Stalks Celery, diced 3 Carrots, peeled and diced 1 Cup Water 1/2 Cup Red Wine Vinegar 1 tsp Paprika 1 tsp Curry Powder 1/2 tsp Chili Powder 1/2 tsp Dry Mustard 1 tsp Black Pepper

1. Line the bottom of your slow cooker with onions, celery, and carrots

2. Heat a pan over a high heat and sear all sides of your ribs for 2-3 mins per side (This step is optional)

3. Place ribs on top of your veggies 4. Mix all other ingredients in a bowl and pour over the

top of ribs 5. Cover slow cooker and cook on low for 8 hours 6. After it is cooked, you can remove the veggies and

beef and add some arrowroot powder to thicken the sauce and serve over your beef (optional)


Braised Pork with RatatouilleBraised Pork with RatatouilleBraised Pork with RatatouilleBraised Pork with Ratatouille Serves 4: 1 onion, chopped 1 red pepper, deseeded, cored and sliced 1 tbsp olive oil 1 yellow pepper, deseeded, cored and sliced 2 cloves of garlic, finely chopped 375g courgette, sliced 150ml chicken stock 2 to 3 stems of rosemary leaves 400g tin chopped tomatoes 1 tbsp corn flour Black pepper 875g belly pork with thick end rind & string removed

1. Heat oil in a frying pan add the onion and fry, stirring for 5 mins until golden

2. Add the courgette, garlic and red & yellow peppers then fry for 2 mins.

3. Stir in the stock and the tomatoes. 4. Mix in the corn flour and stir until smooth 5. Stir in the mixture to the pan, add the rosemary leaves

and some black pepper to season and bring to boil 6. Place half the mixture into the slow cooker, add the

unrolled belly pork and cover with the other half of the mixture.

7. Cover with the lid and cook over high heat for 7-9 hours 8. To thicken the sauce, transfer into the saucepan and

bring to boil for 5 minutes. 9. Serve on a bed of spinach


Slow cooker pulled porkSlow cooker pulled porkSlow cooker pulled porkSlow cooker pulled pork

Serves 6-8. You Need: Pork shoulder 2 tbsp Smoked Paprika 1 tbsp Chili Powder 1 tbsp Ground Cumin 1 tbsp Ground Black Pepper 1 tbsp Dried Oregano 1 tbsp Ground White Pepper 1 tsp Cayenne Pepper 1 Full batch of ‘BBQ Sauce’ (see Sauces section)

1. Mix all of the above ingredients except the pork shoulder and the BBQ sauce in a small mixing bowl.

2. Massage the spice rub all over the meat in every crevice you can find

3. Wrap tightly in a double wrap of cling film & refrigerate for at least 3 hours. You can refrigerate this for up to 3 days

4. Unwrap the roast and place it in your slow cooker, add ¼ cup of water and turn your slow cooker on low and cook for 8-10 hours until the meat is fork-tender

5. Transfer your roast to a cutting board and discard all the liquid in your slow cooker

6. Pull the meat apart by tearing the meat into thin shreds with two forks or your fingers

7. Place all the shredded meat back in the crock pot and toss with a full batch of ‘BBQ Sauce’ and heat on low for 60 minutes until hot. Serve and enjoy!


Apple & Rosemary Pork LoinApple & Rosemary Pork LoinApple & Rosemary Pork LoinApple & Rosemary Pork Loin Serves 6: 1.5kg-2kg Boneless Pork Loin Roast 1 White Onion, sliced 2 Granny Smith apples, peeled and sliced 5 Cloves of garlic 1 Sweet potato peeled and chopped into cubes 1 Tbsp Dried Rosemary 1 Tbsp Dried Thyme 3 Dried Bay Leaves 235ml Apple Cider Vinegar Black Pepper to taste

1. Line the bottom of slow cooker with sliced onions, apples and sweet potatoes

2. Poke 5 deep holes throughout pork loin and insert a clove of garlic into each one

3. Season both sides of your Pork loin with black pepper then place fat side down on top of your veggies in slow cooker

4. Sprinkle pork loin with rosemary and thyme and add your bay leaves in the pot

5. Pour apple cider vinegar in to slow cooker 6. Set slow cooker on low and cook for 8 hours


Peppered Pork CasserolePeppered Pork CasserolePeppered Pork CasserolePeppered Pork Casserole Serves 4: 1 tbsp olive oil 700g boneless pork chops (4 pieces) 1 large chopped onion 1 red pepper, sliced 2 chopped garlic cloves 2 tbsp spelt flour 400 g tin chopped tomatoes 200ml chicken stock A few thyme sprigs Black pepper

1. Heat oil in frying pan and add pork chops. Make sure they are brown on both sides and place on plate.

2. Add onions to pan, stir fry 5 mins until brown. Add peppers and garlic and fry for one min.

3. Mix flour, chopped tomatoes, stock and thyme. Add black pepper to season and bring to a boil.

4. Place pork chops in slow cooker and cover in tomato mix. 5. Replace the lid and cook on low heat for 8-10 hours. 6. Serve with all your favourite steamed veggies or why not

add them to the casserole & have a complete meal in a pot!


BBQ Baby Back RibsBBQ Baby Back RibsBBQ Baby Back RibsBBQ Baby Back Ribs Serves 2: 1 Rack of baby back pork ribs 3 ½ tbsp Paprika 1 tbsp Black Pepper 1 tbsp Garlic Powder 1 tbsp Onion Powder 1 tsp Cayenne Batch of BBQ Sauce (see sauces & accompaniments section)

1. Combine all spices together in a mixing bowl and mix well 2. Cut ribs into sizes that are manageable in your slow

cooker (probably 2-3 rib ‘slabs’) 3. If you have the silver lining on the ribs remove it before

applying your rub. Apply your dry rub generously to your ribs, tightly wrap in cling film and place in fridge for at least an hour but can be left for up to a couple of days to absorb all flavour

4. Place ribs bone side down in the slow cooker stacked on top of each other and place one to two tablespoons of water in the bottom to get the cooking process started

5. Set slow cooker on low and cook for 8 hours 6. If you are around, every hour or so rotate your ribs so

that they continue to self-baste each other with one on top of the other

7. About 30mins before they are done, use a basting brush to generously lather on the BBQ sauce


Pork ChopsPork ChopsPork ChopsPork Chops Serves 4-6: 4 thick cut boneless pork chops 1 cup chicken stock ¼ cup olive oil 2 cloves garlic, minced 1 tbsp poultry seasoning 1 tbsp paprika 1 tsp dried basil 1 tbsp garlic powder 1 tsp dried oregano Black pepper to taste

1. In a large bowl, whisk together all ingredients except for pork chops and black pepper. Pour this mixture into the slow cooker.

2. Cut one or two small slits in each pork chop. Season each with black pepper

3. Place pork chops in slow cooker. Cook covered, on high setting for 4 hours. If possible, baste occasionally with the liquid

4. Serve with roasted butternut squash wedges and lots of steamed veggies


LambLambLambLamb


Lamb & Vegetable StewLamb & Vegetable StewLamb & Vegetable StewLamb & Vegetable Stew Serves 6: 1½ kg Lamb stew meat 2 Tomatoes, peeled & sliced 1 Squash, peeled & sliced 1 Courgette, sliced 1 Sweet Potato, diced 1 Carrot, sliced 6-7 Mushrooms, sliced 1 bell pepper, chopped (any colour) 1 Onion, chopped 2-3 Garlic cloves, crushed ½ tsp Thyme leaves 2 Bay leaves 2 cups chicken stock 2 tbsp corn flour

1. Place lamb and vegetables in slow cooker. 2. Mix garlic, thyme and bay leaf into chicken stock; pour

into slow cooker over lamb and vegetables. 3. Cook on low for 8 hours. 4. Turn to high. Mix in the flour, stirring several times until

thickened. Serve over hot quinoa


Leg of LambLeg of LambLeg of LambLeg of Lamb

Serves 4: 1 leg of lamb (2.5kg) 1 onion, slice 2 carrots, sliced 2 parsnips, sliced 5 cloves of garlic, sliced 2 tbsp resh or dried rosemary Black pepper 2 tbsp of olive oil 4 cups vegetable stock ¼ cup Tamari sauce

1. Cut small slits into the leg of lamb at random spots around the whole piece of meat. Place a slice of the garlic in each slit. Chop the rosemary (no need too if you are using dried rosemary) and rub the leg of lamb down well with it. Add black pepper to season.

2. Brown the leg of lamb in olive oil on all sides in a large pan 3. While the lamb is browning, add the onion, carrot and

parsnip to the slow cooker and pour the vegetable stock and the tamari sauce over them. When the lamb is browned, put it into the cooker right on top of the vegetables.

4. Cover the slow cooker and cook the lamb for 6-7 hours on low.

5. Before serving, take the leg of lamb out of the slow cooker and let it rest on a rack or a platter for about 20 mins. It will then be ready for slicing. You can use the remaining juices in the cooker as gravy and freeze any of it that is left over for gravy for future meals.


Lamb, Leek & Potato CasseroleLamb, Leek & Potato CasseroleLamb, Leek & Potato CasseroleLamb, Leek & Potato Casserole Serves 4: 750g sweet potatoes, peeled and cut into slices 2 medium leeks, thinly sliced Black pepper ½ tsp dried rosemary 2 tbsp olive oil 8 large lamb chops 1 cup hot beef stock

1. Put the sweet potatoes in a layer over the bottom of the slow cooker. Add the leeks and sprinkle with a little black pepper and rosemary.

2. Heat the oil in a frying pan. Add the chops and brown on both sides. Transfer the chops to the slow cooker, arranging them so that the vegetables are completely covered. Add a little more black pepper and pour in the stock.

3. Cover and cook on low for 8-10 hours or high for 4-5 hours.

4. Taste and adjust the seasoning if necessary before serving with lots of veggies


Lamb CurryLamb CurryLamb CurryLamb Curry Serves 4: ¼ cup of spelt flour 800g lamb shoulder, diced 2 tbsp olive oil 1 large brown onion, chopped 4cm piece fresh ginger, peeled & grated 2 cloves garlic, crushed 1 red chilli, finely chopped ¼ cup curry paste 270ml coconut milk 1 vegetable stock cube 1 stick of cinnamon 1 bay leaf Yoghurt, ‘cauliflower rice’ and fresh coriander to serve

1. Place the lamb and spelt flour in a sandwich bag, season with pepper then seal and shake thoroughly to coat.

2. Heat oil in a saucepan over medium-high heat and cook lamb by batches for around 3 to 4 minutes until browned evenly. Place the lamb in slow cooker

3. Place onion, ginger and garlic in pan. Cook and stir for 4-5 mins until tendered.

4. Add the curry paste and red chilli. Cook and stir for 1 min until fragrant.

5. Stir in the stock, coconut milk and 3/4 cup cold water. Bring to the boil and transfer to a slow cooker.

6. Add bay leaf and cinnamon stick, combine and stir. Cover and cook over low heat for 6 hours until lamb is tender.

7. Discard the bay leaf and the cinnamon stick. And serve with yoghurt, cauliflower rice & chopped coriander


Vegetarian MealsVegetarian MealsVegetarian MealsVegetarian Meals


Super Simple VSuper Simple VSuper Simple VSuper Simple Vegetable Stewegetable Stewegetable Stewegetable Stew Serves 4: 4 carrots, sliced 2 turnips, sliced Handful of green beans 1 large onion, diced 2 garlic cloves, minced 1 can of chopped tomatoes 200ml vegetable stock ½ teaspoon of ground cumin ¼ teaspoon of crushed red pepper flakes 1 courgette, sliced 450g can of chickpeas, drained.

1. Combine all ingredients except the courgette and chickpeas and put in the slow cooker for three hours on high heat or six hours on low heat.

2. Then add the chickpeas and courgette and cook on low for 1 hour.

3. Serve with ‘cauliflower rice’ (see sauces & accompaniments section)


Stuffed CabbageStuffed CabbageStuffed CabbageStuffed Cabbage Serves 4: • 1 head cabbage • 2kg sweet potatoes, peeled • 2 onions • 1 carrot • ½ cup brown rice, raw • 1 tsp dried dill weed • ¼ tsp black peppe • 2 egg whites • 800g tomatoes • 1 apple, peeled and sliced • ¼ tsp ground ginger

1. Preboil cabbage and separate the leaves. Slice off part of the heavy stalk of each leaf by slicing parallel to the leaf (do not cut into the leaf)

2. Grate potatoes, carrots, small inner leaves of cabbage and one of the onions. Mix together. Add rice, dill, and black pepper. Beat egg whites until frothy and add to potato mixture. Set aside 4 of the largest leaves.

3. Fill each remaining cabbage leaf with approximately 2 tablespoon of the potato mixture. Fold up bottom of leaf, then fold in the sides, and roll up. Secure with toothpick if necessary.

4. Slice second onion and line the bottom of the slow cooker with in. Add tomatoes, apple, and ginger on top. Place rolled stuffed cabbages into slow cooker too.

5. Cook on low heat for 4-5 hours.


Vegetable ChilliVegetable ChilliVegetable ChilliVegetable Chilli Serves 6: 1 tin of tomatoes in juice 1 tin of garbanzo beans, drained 2 courgettes, thinly sliced 1 onion, chopped 2 carrots, chopped 2 stalks of celery, chopped 1 red bell pepper, chopped 1 tsp chili powder 1-2 green chillies, chopped 2 cloves of garlic 1 tbsp dried oregano 2 tsp ground cumin

1. Combine all of the ingredients in slow cooker and cover. 2. Cook on low for 6-8 hours or cook on high for 3-4 hours. 3. Why not ad some butternut squash chunks to the

mixture. Serve with steamed mange tout and sugar snap peas


Butternut Squash BakeButternut Squash BakeButternut Squash BakeButternut Squash Bake Serves 4-6: 1 ½ cups brown rice, rinsed and drained 1 large butternut squash, peeled & cut into quarters 1 large onion, peeled and cut into wedges 450g button mushrooms, halved 1 medium carrot, peeled and sliced 2 small turnips, peeled and cut into wedges 6 cups vegetable stock 3 tbsp fresh lemon juice 2 tbsp olive oil 1 tsp dried marjoram Black pepper to taste ½ cup dried apricots/cranberries/raisins/cherries (optional)

1. Place rice in slow cooker and butternut squash quarters on top

2. Add onion, mushrooms, carrot and turnip wedges. 3. Pour in vegetable stock and lemon juice and drizzle with

olive oil. 4. Add marjoram and black pepper. 5. Cover and cook on low for 6-8 hours. 6. Add in dried fruit 30mins before serving


African Sweet Potato StewAfrican Sweet Potato StewAfrican Sweet Potato StewAfrican Sweet Potato Stew Serves 6: 1.4kg sweet potatoes, peeled and cut into chunks 3 cloves garlic 2 cups loosely packed fresh cilantro leaves and stems 790g diced tomatoes Handful of peanuts 2 tsp ground cumin ½ tsp ground cinnamon ¼ tsp ground cayenne pepper 1 cup water 1 x 450g tin chick peas, rinsed and drained 4 large handfuls of green beans

1. Use a blender or food processor to blend garlic, cilantro, tomatoes (with juice), peanuts, cumin, cinnamon and cayenne pepper until pureed.

2. Pour mixture into slow cooker. Stir in water. Add sweet potatoes and chickpeas and stir.

3. Cover and cook on low setting for 8-10 hours or on high setting for 4-5 hours until potatoes are very tender.

4. About 10mins before stew is done, steam the green beans and stir into stew before serving.


Cauliflower & Potato CurryCauliflower & Potato CurryCauliflower & Potato CurryCauliflower & Potato Curry Serves 4: 4 cups sweet potatoes, peeled and quartered 1 small cauliflower, cut into florets 1 tsp ground turmeric 1 tsp chili powder 1½ tsp ground cumin 2 tomatoes, chopped 1 ¼ cups water 1 tsp garam masala Small bag of spinach

1. Add all ingredients except the spinach to slow cooker and cook on low for approximately 5 hours

2. Add the spinach and cook for another hour


Chickpea & Aubergine StewChickpea & Aubergine StewChickpea & Aubergine StewChickpea & Aubergine Stew Serves 6: 1 medium aubergine, cut into 1cm cubes 3-4 chopped tomatoes 2-3 carrots, sliced 425g tin chickpeas, drained 227g tin red kidney beans, drained and rinsed 1 chopped onion 3-4 celery stalks, sliced 3 cloves garlic, minced 3 cups vegetable stock 170g tomato paste/puree 1 tsp oregano 1 tsp basil Pinch of black pepper ¼ tsp crushed red pepper 1 bay leaf

1. Combine aubergine, tomatoes, carrots, chickpeas, kidney beans, onion, celery and garlic in slow cooker and stir.

2. In a bowl, combine rest of the ingredients and stir. Pour over vegetables in slow cooker.

3. Cover and cook on low setting for 7-8 hours, or on high setting for 3-4 hours.

4. Discard bay leaf before serving


StuStuStuStuffed Peppersffed Peppersffed Peppersffed Peppers Serves 4: 425g tin red kidney beans, drained and rinsed 280g sweetcorn 1 tin chopped tomatoes ¼ cup salsa (see sauces & accompaniments) 1 onion, chopped 1 ½ cups quinoa 1 tsp Worcestershire sauce Black pepper to season 5 red bell peppers, tops removed and seeded

1. Combine all ingredients except for the peppers. 2. Stuff peppers with mixture. 3. Arrange peppers in bottom of slow cooker. 4. Cover and cook for 6-8 hours on low setting or 3-4 hours

on high setting. 5. You can add a dollop of natural yoghurt to the top of each

one if you like


KidneyKidneyKidneyKidney Bean & Coconut CurryBean & Coconut CurryBean & Coconut CurryBean & Coconut Curry Serves 4: 2 cloves garlic, minced 1 tbsp olive oil 1 sweet potato, diced 5-6 sliced baby carrots 3 spring onions, chopped 425g tin chopped tomatoes, drained 2 x 425g tinsk red kidney beans, drained and rinsed 1 cup coconut milk 1 - 2 cups vegetable stock 2 tsp curry powder 1 tsp dried thyme 1 tsp red pepper flakes 1 tsp ground allspice Black pepper to taste

1. Put olive oil into slow cooker and set to high. Add garlic and replace slow cooker lid while you prepare other ingredients.

2. Add sweet potato, carrots, spring onions and tomatoes. 3. Add curry powder, red pepper flakes, thyme, allspice,

black pepper and stir. 4. Add kidney beans, coconut milk and stock 5. Turn heat setting to low and cook for 6-8 hours


FishFishFishFish


Cod alla RomanaCod alla RomanaCod alla RomanaCod alla Romana Serves 4: 1 tbsp olive oil 1 small onion, peeled and thinly sliced 1 garlic clove, crushed 1 green pepper, sliced 750g cod fillet, skinned and cut into strips 400g tin chopped tomatoes 1 tsp dried basil 12 black olives, stoned Black pepper

1. Heat the oil in a frying pan. Add the onion, garlic and green peppers and fry until lightly browned.

2. Transfer to the slow cooker, draining well. 3. Add the fish to the frying pan and brown very lightly. Lay

the fish on top of the vegetables in the slow cooker. 4. Add the tomatoes, basil, olives and black pepper to taste. 5. Cover and cook on low for 4-6 hours or high for 2-3

hours. 6. Taste and adjust the seasoning if necessary, then serve

quinoa and steamed veggies


Citrus Salmon SteaksCitrus Salmon SteaksCitrus Salmon SteaksCitrus Salmon Steaks Serves 4: 4 salmon steaks ½ cup water ½ cup orange juice 5cm piece fresh ginger root, grated 1 lemon, thinly sliced 1 lime, thinly sliced 2 tbsp olive oil Black pepper, to taste Fresh cilantro and lemon wedges for garnish

1. Spread 1tbsp of the olive oil around the bottom of the slow cooker, then arrange salmon tightly along bottom of cooker.

2. In a saucepan combine water, orange juice, pepper and ginger. Bring to a boil over medium to high heat. Pour evenly around fish in slow cooker.

3. Arrange lemon and lime slices over fish. Drizzle with the rest of the olive oil then add black pepper to taste.

4. Cover and cook on high setting for 1.5-2 hours, until salmon is firm to touch and opaque.

5. Garnish salmon with cilantro and lemon wedges and serve with either steamed veggies or a large salad


Italian Fish StewItalian Fish StewItalian Fish StewItalian Fish Stew Serves 4-6 1 onion 3-4 garlic cloves 1/2 small red chilli Handful of parsley 1 tin of tomatoes 1kg- 1.5kg fish (eg. white fish, salmon, sardines, mackerel) A couple of handfuls of rice Olive oil

1. Chop the onion & add to slow cooker 2. Chop the garlic, chilli and half the parsley and add it to

the slow cooker with a tablespoon of olive oil and the tin of tomatoes.

3. Cook for 3 hours on high or 5 hours on low. 4. An hour before you are ready to serve, add the rice, fish

and half a tin of water 5. Season to taste, sprinkle with the rest of the parsley and

serve with a large salad or steamed veggies


Citrus FishCitrus FishCitrus FishCitrus Fish Serves 3-4 600-700g fish fillets Black pepper to taste 1 large onion, chopped 5 tbsp chopped fresh parsley 1 tbsp olive oil 2 tsp grated lemon rind 2 tsp grated orange rind Orange and lemon slices, for garnish Parsley sprigs, for garnish

1. Sprinkle fish fillets with black pepper & place fish in slow cooker.

2. Put onion, parsley, grated orange and lemon rind and olive oil over fish.

3. Cook on low for 1 and half hours. 4. Serve garnished with orange and lemon slices and sprigs

of fresh parsley along with lots of steamed veggies


Simple SalmonSimple SalmonSimple SalmonSimple Salmon Serves 1 1 Salmon Fillet 40g Brown Rice (Dry) 4 Mushrooms, chopped 1 Small Onion, chopped ½ Red Pepper, chopped 1 Garlic Clove, crushed 1 tbsp Lime Juice 1 tbsp Tamari Sauce 1 tsp Chilli Powder 4 floz Vegetable stock 1 OliveOoil 1. Chop the Mushrooms, Onion and Pepper and sweat in a pan for a couple of minutes in the butter. Put these ingredients into the slow cooker along with the vegetable stock and chilli powder and cook for 30 minutes on high. 2. Add the rice to the slow cooker, stir and cook for further 15 minutes. In the meantime, mix the soy sauce, lime juice and garlic in a small bowl and lay the salmon in the sauce top side down and leave for 15 minutes. 3. Once marinated for 15 minutes, poor the sauce into the slow cooker and lay the salmon on top to steam. Cook for a further 1 hour.


SoupSoupSoupSoup


Tomato & Chickpea SoupTomato & Chickpea SoupTomato & Chickpea SoupTomato & Chickpea Soup Serves 4: 2 x 425g cans chick peas, drained & rinsed 6 plum tomatoes, diced 2 celery stalks, diced 2 or 3 large carrots, diced 2 cloves garlic, minced 2 tsp cumin 2 tsp paprika 2 large bay leaves 1 tbsp tahini 1 small can tomato paste 4 tbsp olive oil 2 tbsp dried basil 2 tbsp minced parsley 4 cups vegetable stock

1. Heat olive oil in saucepan on medium heat and brown garlic in oil. Add cumin and paprika to saucepan and heat for 5mins on medium-low heat. Add ½ cup hot water and stir to make a smooth paste. Set aside.

2. Place all other ingredients into slow cooker and stir. Add garlic paste to slow cooker and stir.

3. Cook on high setting for 2 hours. 4. You can serve and eat this soup as it is, or you can use a

blender stick to turn it into a smoother, thicker soup.


Beef SoupBeef SoupBeef SoupBeef Soup Serves 4: 500g lean beef mince 1200ml beef stock ¾ cup quick-cooking barley 3 cups sliced carrots 2 cups sliced celery 2 tsp beef seasoning

1. In frying pan brown beef, drain and transfer to slow cooker.

2. Add beef stock, barley, carrots, celery and beef seasoning.

3. Cover and cook on low 7-8 hours.


Red Bean SoupRed Bean SoupRed Bean SoupRed Bean Soup Serves 10-12: 4 x 450g tins red kidney beans, rinsed and drained 1 litre vegetable stock 3 large red peppers, chopped 3 celery stalks, chopped 2 medium onions, chopped 2 bay leaves 1 tsp Cajun-style seasoning ½ tsp ground black pepper ¼ tsp hot sauce (or to taste)

1. Mix all ingredients together in slow cooker until combined.

2. Set slow cooker to low and let it cook for 6 hours or until vegetables are tender.

3. Discard the bay leaves before serving.


Smoked Salmon & Potato SoupSmoked Salmon & Potato SoupSmoked Salmon & Potato SoupSmoked Salmon & Potato Soup Ingredients: 2 onion, finely chopped 2-3 sweet potatoes, peeled and diced 3 cups vegetable stock 2 cups coconut milk 115g thinly sliced smoked salmon

1. Add onion to a frying pan and cook for 8 minutes, stirring until softened. Transfer to slow cooker

2. Add stock and potato to slow cooker. Cover and cook for 5-6 hours on low or 2.5-3 hours on high until potato is tender.

3. Using a blender, mix and blend the potato mix in batches. 4. Add the smoked salmon and milk. Cover and cook for 15

minutes on high until heated through. 5. Sprinkle generous amount black pepper to taste. Serve

with an option dollop of natural yoghurt


Autumn Veggie SoupAutumn Veggie SoupAutumn Veggie SoupAutumn Veggie Soup Serves 4: 4 cups vegetable stock 3 cups sweet potato, diced 2 cups cauliflower, chopped 1 cup chopped carrot 1 cup chopped onion 1 bay leaf ½ tsp dried thyme ½ tsp black pepper

1. Combine vegetable stock, sweet potato, cauliflower, carrot, onion, bay leaf, dried thyme and pepper in slow cooker.

2. Cover and cook for 8-10 hours on low or 4-5 hours on high.

3. Remove and discard bay leaf and serve.


Chicken Noodle SoupChicken Noodle SoupChicken Noodle SoupChicken Noodle Soup Serves 4: 3 boneless, skinless chicken breasts 2 large carrots 2 large celery stalks 2 onions 800ml chicken stock 5 cups water 200g rice noodles 1 tsp dried parsley 1 tsp dried dill ½ tsp thyme 1 bay leaf 1 tsp pepper

1. Cut carrots, celery, and onions into small pieces. Place cut vegetables into slow cooker.

2. Cut chicken into one-inch pieces. Add chicken to slow cooker.

3. Add stock, water, bay leaf and all of the spices to the slow cooker.

4. Set the slow cooker on low and cook for 8-10 hours. 5. When soup is almost done, add noodles to slow cooker and

cook for thirty minutes or until noodles are tender.


Root SoupRoot SoupRoot SoupRoot Soup Serves 10: ¼ tsp black pepper 1 medium parsnip, peeled and chopped 8 cups vegetable stock 3 sweet potatoes, peeled and chopped 3 cups onion, chopped 2 cups celery root, peeled and chopped 3-4 carrots, chopped 2 cups swede, chopped

1. Place all the ingredients in to slow cooker. 2. Cover and cook for 8-10 hours on low or 4-5 hours on

high. 3. Place the mixture in a blender and carefully process until

smooth. 4. Pour into cups and serve


Beef Noodle SoupBeef Noodle SoupBeef Noodle SoupBeef Noodle Soup Serves 4-6: 700g lean beef mince 1 onion, chopped 850g mixed vegetables, drained 850g diced tomatoes 800ml beef stock 1 tsp dried oregano 1 cup rice noodles

1. In frying pan, brown and cook beef until no longer pink and transfer to slow cooker.

2. Add onion, mixed vegetables, diced tomatoes, beef stock and oregano.

3. Cover and cook on low for 4-5 hours. 4. Add noodles to slow cooker and cook for further 30 mins.


StocksStocksStocksStocks


Brown Meat StockBrown Meat StockBrown Meat StockBrown Meat Stock Brown meat stock is perfect for clear soups. It is also a great enhancer for braised meat dishes. The secrets to this stock’s success are its rich colour and full flavour created by caramelising onions and bones before the simmering process begins. But use caution. Burning during the caramelising process will result in bitter tasting stock. Makes approx. 4L 700g beef or veal bones 1 unpeeled onion, quartered 1 carrot, sliced 1 stalk celery, sliced 6 black peppercorns 1 fresh bouquet garni 5L cold water

1. Chop bones with meat cleaver. Roast bones, turning several times for about 15 minutes

2. Add vegetables and cook for 15 minutes or until bones are brown and vegetables have a light touch of colour

3. Transfer bones and vegetables to slow cooker 4. Add peppercorns and bouquet garni 5. Pour in enough water to cover bones and vegetables –

leaving 3cm from top 6. Cover and cook on high for 2 hours 7. Skim off fat with slotted spoon, reduce heat and cook for

4 hours on high 8. Strain and cool quickly 9. Remove fat from top & store in fridge or freezer


Lamb StockLamb StockLamb StockLamb Stock Makes approx. 4L 1kg lamb bones Water 1 cup tomato (fresh or canned) 1 medium onion, chopped 2 large carrots, chopped 2 stalks celery, chopped 5 cloves garlic, chopped ½ tsp dried thyme 2 bay leaves 6 black peppercorns

1. In a roasting pan, roast the bones and trimmings until well browned, about 45 minutes, stirring occasionally. Transfer the bones to the slow cooker

2. Add water, leaving 3cm space at the top and cover 3. Cook on high for 2 hours 4. Skim off fat with slotted spoon. Reduce heat, cover and

cook for 4 hours. 5. Strain and chill quickly 6. Cover tightly and store in refrigerator or freezer


White Poultry StockWhite Poultry StockWhite Poultry StockWhite Poultry Stock

This stock can be made by using raw bones, wings or a cooked carcass. Poultry stock is excellent in soups, stews, white sauces and in braising or stewing white meats. Onion skins don’t add any flavour but they give the stock a rich golden colour.

Makes approx. 1L 2 fresh or cooked poultry carcass 1 peeled onion, roughly cut 1 leek, roughly cut 1 celery stalk, sliced 1 carrot, sliced 6 white peppercorns 2 sprigs of fresh thyme 2 bay leaves 4 cups cold water

1. Cut poultry carcass into pieces with poultry shears 2. Put onion, leek, celery carrot, peppercorns and herbs into

slow cooker and place carcass on top 3. Add water, leaving 3cm space at the top and cover 4. Cook on high for 2 hours 5. Skim off fat with slotted spoon. Reduce heat, cover and

cook for a further 4 hours 6. Strain and chill quickly 7. Cover tightly and store in fridge or freezer


Vegetable StockVegetable StockVegetable StockVegetable Stock

It doesn’t really matter which vegetables you use for this stock, but be sure to wash all of them thoroughly and chop them into small pieces. Potatoes and other starchy vegetables should be avoided because they will make the stock look cloudy. Prevent strong-tasting vegetables such as parsnips or turnips from overpowering stock by using only small amounts.

Makes approx. 1.L 1 large onion, unpeeled and chopped 1 leek, roughly cut 2 carrots, sliced 1 celery stick, sliced 2 bay leaves 1 sprig fresh thyme Fresh parsley stalks to taste 6 whole white peppercorns 6¼ cups water

1. Place vegetables, herbs and peppercorns in slow cooker 2. Pour in water. Cover and cook on high for 2 hours 3. Skim off scum with slotted spoon 4. Reduce heat and cook for another 2 hours 5. Strain and cool quickly 6. Store in fridge or freezer until ready to serve


Fish StockFish StockFish StockFish Stock

Fish stock is a very light broth that’s often used when pouching seafood but also equally compatible with fish soups as well as stews. The main difference between preparing fish stock and other stocks is that fish stock can’t simmer for long periods of time. If it is simmered for more than one hour after reaching simmering point, it will become bitter in taste. For best results, use the bones of white fish (such as cod, halibut, or grouper) Oily fish like mackerel, salmon and bluefish are not suitable for stocks. If heads are added, remove the eyes and gills. Shrimp shells are also suitable for use in preparing fish stock.

Makes approx. 800ml 900g fish bones and trimmings 2 carrots, sliced 1 onion, peeled and sliced 6 whole white peppercorns 1 bouquet garni 3 ¾ cups water

1. Rinse bones and trimmings in cold water & cut large bones and pieces of fish into chunks

2. Place vegetables, peppercorns & bouquet garni in the base of the slow cooker and place fish bones and pieces on top

3. Pour water into slow cooker, making sure bones are covered – leaving 3cm space at the top

4. Cover and cook on high for 1 hour or until simmering 5. Remove scum with slotted spoon, reduce heat and simmer

for another hour NOT LONGER 6. Strain in fine sieve and cool quickly 7. Store in fridge or freezer until ready to use


Sauces & Sauces & Sauces & Sauces &

AccompanimentsAccompanimentsAccompanimentsAccompaniments


BBQ SauceBBQ SauceBBQ SauceBBQ Sauce

You Need: 3 Tomatoes, diced 1 White onion, diced 4 Cloves of garlic, diced 6oz Tomato paste 1 Cup beef stock 2 tbsp dijon mustard 2 tbsp apple cider vinegar 1 tbsp extra virgin olive oil 2 tbsp paprika 1 tsp cayenne For sweetness add 1 can of diced pineapple

1. Combine all ingredients above in a sauce pan and place on stove over medium heat stirring frequently

2. Once sauce starts to boil, reduce heat, cover and simmer for 60 minutes

3. Once your sauce has simmered, turn off the heat and pour your sauce into a blender or food processor and run until you get a nice smooth sauce consistency & serve

Store any excess in the refrigerator


Scrumptious Salsa!Scrumptious Salsa!Scrumptious Salsa!Scrumptious Salsa!

You need: 2 chopped & deseeded tomatoes

6 leaves of fresh basil torn into small pieces ¼ onion, finely chopped 2 tblsp balsamic vinegar (a little finely chopped chilli if you like an extra kick)

1. Mix all the above ingredients together – simple!

Great for adding a ‘high taste factor’ to chicken, steak, salads or anything you fancy really!


Buckwheat Crepes:Buckwheat Crepes:Buckwheat Crepes:Buckwheat Crepes: Makes 2-3 crepes: 80g wholemeal spelt flour 75g buckwheat flour 1 egg lightly beaten 375ml milk (I use coconut milk) 15g coconut oil

1. Mix the flour together in a bowl. Mix the egg & milk together and gradually stir them to the flour. Mix the batter to a smooth paste

2. Heat the coconut oil in the pan and add the mixture. Cook until lightly brown underneath then flip once & brown the other side.

These crepes can be served with savoury or sweet fillings


"Cauliflo"Cauliflo"Cauliflo"Cauliflower Rice" with Fried Onionswer Rice" with Fried Onionswer Rice" with Fried Onionswer Rice" with Fried Onions Serves 2: Olive oil 1 small onion, diced very small ½ large head cauliflower Salt, pepper & paprika to season

1. Heat olive oil in small frying pan, add onion and let them cook while you prep the cauliflower. Be sure to watch and turn onions a few times so they don't burn.

2. While onions cook, cut a large head of cauliflower in half. Remove leaves and most of the core from the half you're using, then cut into slices, put in food processor and pulse until cauliflower has a texture similar to rice.

3. When onions are nicely browned (about 8-10 minutes) add the cauliflower, season generously with salt, pepper & paprika and turn heat to medium high. Let cauliflower cook, turning often, until it's lightly browned.

4. You could always add some chopped bell peppers to the mixture too

This is great served under stir-fries, curries, stews, or

other meat/ vegetables. Serve hot.


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