Slow cookers are the best investment for simmering stews and soups on a crisp fall day. A little planning ahead will free up hours during the day for other projects.
Butternut squash and zucchini are still plentiful and great starters for stews. Add some of your favorite vegetables and lots of spices and herbs and prepare for a feast.
Caution: remember to cut the vegetables into small pieces for the slow cooker. This stew is a good staple for those who limit their use of potatoes and pasta; packed with nutrition and good taste and hearty enough for any appetite.
Mediterranean stew
2 cups sliced zucchini
1 can of chickpeas, drain and rinse
1 acorn squash or medium squash, cubed
1 package frozen okra chunks
2 cups eggplant, unpeeled and cubed
1 cup of chopped onion
1 large carrot, thinly sliced
1 large tomato, chopped
Combine the following and mix with the above ingredients in the slow cooker.
½ cup of grapes
1 minced garlic clove
¼ teaspoon each: red bell pepper, ground cinnamon, paprika
½ teaspoon each: turmeric, cumin
8 ounces tomato sauce
½ cup water or low-sodium broth
Cover and cook 8 to 10 hours in a slow cooker on low heat. The vegetables should be tender but not too soft. This stew is very tasty; good on its own with crackers or cornbread. It’s especially good when served spooned over steaming rice or couscous.
When trying to maintain a healthy lifestyle, it’s important to limit your intake of sodium and fat. Soups and stews, when prepared properly, will do just that without compromising flavor. Learn about natural fruit and vegetable juices to use in the kitchen instead of throwing them away. A slow cooker adds moisture, which helps reduce the need to add fat. This way of cooking also brings out the natural flavor of the food as it cooks it slowly.
Economically, it is good to find uses for seasonal foods. For years I refused some pumpkins and other foods. I now realize how nutritious many of them are and how tasty they are when prepared properly. It has become a joke in our house to see what mom has “dragged out to feed us.”
I hope you will join me in experimenting with new foods and combinations that work for your family and those you care for.