Slow Cooker Swaps: Simple Upgrades to Make Comfort Food Healthier
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
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I don’t know about you, but cooler weather always has me searching for belly-warming recipes that will “stick to my ribs.” In fact, as soon as the calendar turns to October 1st, my body immediately craves satisfying soups, stews, and anything made in a slow cooker.
Many of the most beloved slow cooker recipes call for refined grains and dairy products filled with fat and sodium. While these ingredients certainly make a dish taste delicious, they’re not doing any favors for our overall health. Luckily, there are simple swaps you can make to create the comforting flavors and textures you crave without sacrificing the nutritional value of a meal!
Check out my recommendations for ingredient upgrades found at Heinen’s that will make your favorite slow cooker meals Fx™-approved, along with a handful of flavorful and comforting recipes the whole family will love!
Grains
Sometimes a slow cooker recipe suggests serving the meal over a cooked grain. To score a few Fx-approved points, swap white rice or pasta—which are refined and quickly digested—for slower digesting whole grains like Lotus Foods brown rice udon noodles, Heinen’s organic brown rice, Heinen’s organic quinoa or One Degree Organic sprouted rolled oats.
A must-try recipe for cold weather months is this Maple Cinnamon Slow Cooker Oatmeal. Just dump the ingredients in your slow cooker tonight and wake up to a nutritious breakfast (and amazing-smelling house) tomorrow.
Proteins
Heinen’s sources only the highest quality animal proteins in our Meat Department. Upgrade your crockpot recipes with Heinen’s organic grass fed beef, Gerber’s CARE Certified chicken, or Plainville organic turkey.
Beans and lentils are another smart way to amplify the protein content of your meals. They’re not only affordable, but also one of the healthiest foods you can eat thanks to their high fiber content. The friendly bacteria in your gut love fiber and use it to grow more health-promoting bacteria. Improvements to digestion, blood sugar, mood, and sleep are the results. Treat your gut to a delicious bowl of Soul Warming Red Lentil Soup this week (requires only 10 minutes of hands-on prep time!).
Dairy
Dairy swaps are one of the easiest ways to inch towards a more Fx-approved slow cooker meal. Substitute conventional sour cream with grass fed Organic Valley sour cream or a plant-based option like Forager Greek yogurt.
Looking for a richer, creamier butter experience? Try Kerrygold grass fed butter! It also supplies more omega-3 fats than conventional butter.
Thickeners
Instead of flour or heavy cream to thicken soups and stews, use cooked and pureed vegetables like butternut squash, carrots, potatoes, cauliflower, or celery root. This Creamy Tomato Soup is a delicious example of the thickening power of veggies. Plus, it’s loaded with potassium and vitamins A and C!
Unique Slow Cooker Ad-Ins
Slow Cooker meals are the perfect vehicle for incorporating healthy ingredients without anyone noticing. Three of my favorite sneaky ingredients are:
- Heinen’s Organic Chia Seeds: These miraculous seeds swell when immersed in liquid, improving the consistency and nutritional value of soups, stews, and chili. Who doesn’t love extra-thick chili? The bump in omega-3 fats you receive to support heart and brain health make chia seeds a no-brainer for your next slow cooker creation, like this Superfood Turkey Chili.
- Heinen’s Mild or Medium Organic Salsa: Tomatoes are the main ingredient in Heinen’s salsa, making it a convenient way to cram more vegetables into your meals. And because the tomatoes are cooked, they are more readily absorbed by your body. This means you benefit from a boost in lycopene, the antioxidant pigment in tomatoes known for its role in fighting oxidative stress and chronic disease. Experience the benefit for yourself with this Slow Cooker Chili Con Carne. It uses a full jar of Heinen’s organic salsa!
- Mushroom Powder: While whole mushrooms might not make everyone’s list of favorite foods, mushroom powder is acceptable to children and adults alike because it mixes nicely with soupy slow cooker ingredients without a trace of mushroom flavor. To support your immune system and decrease overall inflammation in your body, stir two teaspoons of Om Master Blend mushroom powder into the mashed sweet potato base of these fall-inspired Chicken Pot Pie Bowls or mix with the beef broth in this Slow Cooker Beef Pho.
Key Takeaway
Meals made in the slow cooker are a gift to those who prefer not to spend hours on meal prep and cooking. If the idea of adding ingredients to a pot and setting the timer without worrying about what’s for dinner appeals to you, try one of the above recipes or use some of my tips to elevate family-favorite recipes.
