Slow biz

One-step wonders

W h a t d o yo u g e t w h e n yo u u s e a n o l d - fa s h i o n e d s l ow c o o ke r t o w h i p u p h e a l t hy, h e a r t y re c i p e s t h a t re q u i re j u s t o n e — ye s , o n e — e a sy s t e p? C h e a p , s i m p l e , s u p e r n u t r i t i o u s m e a l s t h a t p ra c t i c a l l y m a ke t h e m s e l ve s .

By Don Or well Photographs by William and Susan Brinson

Lemon roast chicken. Everything goes into the same pot and cooks at the same temp.

To most guys, a one-step meal is a microwaved frozen pizza — but that’s all about to change. With these healthy one-step recipes, you simply drop your favourite protein and vegies into a slow cooker in the morning, press “cook” and come home at night to a hot, juicy chicken banquet or robust meatball stew. These guilt-free dishes are packed with rich flavours but contain not an ounce of butter, cream or fake processed food — so calories stay low while nutrients soar. There’s never been an easier — or healthier — home-cooked meal. Sorry, microwave, it was fun while it lasted.

Your one -step primer

One - step meals are less about following a re cipe than about knowing a simple se t of rules. Read this, the n go create your own one - ste p combos.

Cheap meat is OK ■ Tough, inexpensive cuts of meat actually get tender and juicy after cooking for a long time. While lean cuts are better for the stove or grill, any meat will turn out great in a slow cooker.

The slower the better ■ The longer a food cooks, the more intense the flavours become. A vegie-only dish can be cooked on low in as little as four hours; for meat, the larger the animal, the longer it needs to cook. Beans will take as long as beef.

Fish goes fast ■ Seafood can cook in two hours or less on high; never cook mussels in a slow cooker for longer than an hour.

Some veggies melt ■ Root and cruciferous vegetables are hearty enough to withstand eight hours on low, but vegetables like tomatoes, onions and mushrooms will eventually melt and turn into sauce. Leafy greens will wilt if added too soon.

Broth turns stew into soup ■ A bit of broth or tomato paste boosts a dish’s flavour, but know that it won’t boil down the way it would in a saucepan. In other words, you need only around a half a cup. More liquid (two to three cups) is sometimes needed for beans and grains like rice and quinoa.

Oil isn’t essential ■ You don’t need much oil — just two tablespoons will cover the bottom of the pot before cooking.

Thickeners turn soup into stew ■ For a thicker stew, add a tablespoon of gluten-free flour like almond flour or cornstarch 30 minutes before serving up.

Meatballs with cannellini beans. Pre-packaged meatballs speed things up even more.

Certain ingredients are better as a finishing touch ■ If a recipe calls for dairy products, leafy greens like spinach or fresh herbs like mint, basil or dill, add them near the end of cooking. Add them too early and overcooking will diminish the flavour.

MAKEAHEAD FLAVOUR PACKETS

THE LONGER FOOD COOKS, THE MORE INTENSE ITS FLAVOURS BECOME.

Breakfast is better slow, too ■ Slow cookers transform oatmeal. Add steel-cut oats, dried fruits, cinnamon and some milk before bed and wake up to the best hot cereal you’ve ever tasted.

Don Or well is the author of Crockpot Dump Meals.

Save even more time by building several meals beforehand

➙To spee d up the week’s prep, shop for and chop up a week ’s wor th of ingre dients and put them into separate zip - lock bag s for freezing.

Fir st toss in the main ve g ies (celer y, carrots, onions, leeks, garlic, ginger) and some salt and pepper. Nex t, add your protein, including beans if you’re using them. Finally, add seasonal ve g ies like cauliflower, g reen beans, broccoli, and re d and yellow capsicums.

G O S L O W ! EASY ONESTEP MEALS

G o t t a l ove r e c i p e s t h i s e a s y t o f o l l o w.

R E C I P E S S E R V E 4 – 6

Lemon Roast Chicken

I N G R E D I E N T S 2.5k g whole chicken, skin removed 2-3 cups diced carrots, turnips or parsnips 1 tsp dried oregano 2 tsp minced garlic 2 tbsp coconut oil ¼ cup water 3 sprig s rosemar y 3 tbsp lemon juice (for a stronger flavour, add when cooking ’s done)

Salt and pepper

D I R E C T I O N S Add all ingredients to a slow cooker. Cook on low 7 to 8 hours.

Meatballs with Cannellini Beans

I N G R E D I E N T S 1 800g pre packaged meatballs 2 tbsp coconut oil 1 sprig dried thyme 1 4 00g cannellini, drained and rinsed 4 cups beef stock 1 large onion, chopped 1 bunch parsley, chopped 1 cup chopped carrots

Salt and pepper

D I R E C T I O N S Add all ingredients to a slow cooker. Cook on low 7 to 8 hours.

Slow-Cooked Pork Loin

I N G R E D I E N T S 750g pork loin 1 cup tomato sauce 2 zucchini, sliced 1 head cauliflower 1-2 tbsp dried basil

Salt and pepper

D I R E C T I O N S Add all ingredients to a slow cooker. Cook on low 7 to 8 hours.