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Slow it Down!

One of the big issues a lot of people have, when taking control of their eating, is getting enough protein. This is far and away the biggest hurdle that I see people struggle with, again and again. If this a problem you can identify, then I want to introduce you to your new best friend; your slow cooker.

If you don’t already own a slow cooker, I highly recommend that you run out and get one at your nearest convenience. A good old fashioned Crock Pot is not an expensive investment, as appliances go. You can get a decent one for less than $50. If you jumped on the Instant Pot craze, then you already have one in your house, as they also have a slow cooker feature.

Making your food in a slow cooker is simple and easy. Just throw the ingredients into the slow cooker, turn it on, and forget about it for 4 to 12 hours. One of the great things about a slow cooker is that it’s almost impossible to overdo something in it, so if you leave it in longer than intended, it’s no big deal.

I frequently make large quantities of food in my slow cooker. A quick Google search will lead you to thousands of simple recipes you can try at home. Roast beef, pulled chicken or pork, soups, curries and numerous other wonderful dishes can be made with very little effort or skill. If you can cut vegetables and measure ingredients, you can make almost anything a slow cooker can do.

Here’s one of my favorite slow cooker recipes, to get you started:

Coach Chris’s Killer Crock Pot Roast

3-4 pound Chuck Roast
Shallots (enough to cover the bottom surface of you slow cooker)
16-32 fl oz Beef Broth
6-10 cloves of garlic, peeled
2-3 sprigs of Rosemary
2-3 sprig of Thyme
Kosher Salt
Coarse Black Pepper

Slice the shallots, and lay them in the bottom of the slow cooker. Next, smash the garlic flat and throw it on top of the shallots. Coat the roast liberally with Kosher salt and black pepper, and sit it in the slow cooker, on top of the shallots and garlic. Pour enough beef broth into the slow cooker to cover the roast about halfway; the amount needed will vary, depending upon the amount of space in your slow cooker. Place the rosemary and thyme into the slow cooker, on top of the roast. Cover, set slow cooker on Low, let cook for 8-12 hours, and enjoy.

Prep time: <15 minutes
Total time: ~8-12 hours

If you want to take it to the next level, reserve, strain, and save the broth from your roast, put it in the fridge or freezer, and use it again next time. The more times you use it, the more flavor it preserves and adds to the next roast. This also adds a lot of health benefits, as much of the collagen (a valuable type of protein, which contains important aminos) in your roast will end up in the broth.

I like to set up my slow cooker meals at night, before I go to bed. That way, when I wake up in the morning, it’s all done. I have lunch for that day, and for the rest of the week. You can also set it up in the morning, before you leave for work, so dinner will be ready and waiting for you, when you get home.


by Coach Chris Woods


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