Week 1: Crockpot Monday

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  Ingredients

  • 1 whole pasture-raised chicken and/or bone-in breasts, thighs (1/2# per person)

  • 1-3 Tbsps lemon juice or Bragg’s Apple Cider Vinegar

  • 1 Tbsp each of onion & garlic powder

  • Salt & Pepper

  • (optional) 1 Tbsp of Italian Seasoning Blend, Rosemary, Thyme, or Oregano

  • (optional) 3-4 carrots, 1/2 butternut squash and/or 3-4 potatoes (white or sweet)

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  Instructions

  1. Set your slow cooker on low for 8-12 hours, long enough that it will still be on when you return home. If the setting switches to ‘keep warm’ it will dry the chicken out. No liquid is needed as it will naturally render from the chicken. One whole chicken will feed 4, but I love to add extra bone-in chicken thighs and/or breasts for extra lunches and meals later in the week.

  The best part about this recipe is it’s impossibility-to-screw up. It will taste the same whether you use fresh ingredients or dry spices, whether you use a tsp of lemon or 3 Tbsp of acv (this is to leach the nutrients from the bones into the broth), or whether you put on any spices or none. It’s truly versatile to your schedule and abilities right now.

  2. Add the chicken (pat dry if you wish) to the pot and lemon or acv. Salt & pepper well. Spread spices evenly over chicken.

  3. If using, add carrots, squash, and/or potatoes. Go about your day. Whenever you return, unplug the slow cooker and serve for dinner. Eat or save the extra broth to braise veggies for an extra flavor pop!

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  Serve with:

  • carrots, parsnips, squash, or potatoes (cooked with the chicken)

  • on a bed of spinach or greens (Add broth if you’re feeling fancy!)

  • steamed cauliflower or broccoli

  • black beans, chickpeas, lentils, or quinoa

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  Ingredients

  • 1 whole pasture-raised chicken and/or bone-in breasts, thighs (1/2# per person)

  • 1 lemon, juiced

  • 1-2 onions, sliced

  • 4 cloves garlic, peeled and smashed

  • Salt & Pepper

  • (optional) 1 package Poultry Seasoning, chopped, or 1 Tbsp of either/all fresh rosemary, thyme, sage

  • (optional) 3-4 carrots, 1/2 butternut squash and/or 3-4 potatoes (white or sweet)

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  Instructions

  You can feel as fancy as you make time for today! Simply swap out the dry spices for fresh ingredients while following the exact instructions above.

  Cover the bottom of the pot with onions slices and garlic. Place chicken on top and follow the remaining instructions.

   

  (Tip: Save onion tops and skins and carrot ends for extra flavor in broth. For now, stick ’em in a bag & freeze ’em. We’ll get to that later!)

  If using, add carrots, squash, and/or potatoes. Go about your day. Whenever you return, unplug the slow cooker and serve for dinner. Eat or save the extra broth to braise veggies for an extra flavor pop!

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  Why you need to understand this recipe:

  The key to cooking healthy, delicious meals on the fly every day is not using a recipe. This not only saves time, but allows you the freedom to play and let your creative juices flow.

  Use this lesson to get comfy with throwing stuff in the crockpot, playing with different combinations over the next few weeks, and understanding the purpose of spices, herbs, and acid (lemon juice/vinegar).

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