Arin Lindauer

Slow Cooker Chicken, Sweet Potato and Kale Stew

1 pound skinless chicken breasts, cut into chunks

1 yellow onion, diced

3 carrots, peeled and cubed

1 large sweet potato, peeled and cubed

3 garlic cloves, minced

1 cup low-sodium chicken broth

1/3 cup tomato paste

3 tablespoons balsamic vinegar

2 teaspoon gluten-free yellow mustard

3 bay leaves

1 bunch of kale, steams removed and broken into pieces

sea salt and fresh pepper to taste

Instructions:

Wash chicken and cut into chunk size pieces and place into the pot of a slow cooker uncooked.

On top of chicken add diced onion, cubed carrots, cubed sweet potato, garlic, chicken broth, tomato, paste, balsamic vinegar, mustard, and bay leaves.  Stir to mix everything together.  Place slow cooker on high heat for 4 to 5 hours or until carrots and sweet potato are tender.  In the last hour, add kale and stir to combine.

If you don’t like your chicken chunky you can shred the chicken at the end of cooking by using a fork or the back of a spoon.  Its super easy to do with the cooking process.  I’ve had it both ways and both are delicious.  Taste the stew and season with sea salt and fresh pepper to taste.

Remove bay leaves, serve and enjoy.

Makes about 5 to 6 servings (give or take).

Egg Muffins

Print Recipe

2 mild chicken sausages, removed from casing

1/4 cup red bell pepper, diced

1/4 cup carrots, grated

1/2 cup fresh spinach, chopped

2 to 3 tablespoons fresh basil, diced

1/2 teaspoon sea salt

1/4 teaspoon fresh ground pepper

10 – 12 pastured eggs

 

Instructions:

Preheat oven to 375 degrees.  Well grease a 12-cup muffin pan with coconut oil.

In a skillet, cook sausage until cooked through and no longer pink.  Make sure to break the sausage up into “crumb” size pieces.

In a medium bowl, combine cooked sausage, red bell pepper, shredded carrots, spinach, and basil.  Set aside.

In a large bowl, whisk together eggs, salt and pepper.  Add egg mixture to the sausage and veggie mixture and stir to combine.

Using a measuring cup or a ice cream scoop fill muffin cups with egg mixture being sure not to fill cups to the rim.  I used about 1/4 to 1/3 cup in each cup.

Bake the egg muffins for 20 to 25 minutes or until eggs are set in the middle.

Makes about 12 to 16 muffins.  Muffins can be stored in an airtight container in the refrigerator for up to 3 to 4 days.

• 2 ripe bananas, mashed (about 1 cup)
• 2 eggs
• 1 teaspoon vanilla extract
• 1/3 cup coconut oil (or ghee), melted
• 1 tablespoon maple syrup (optional)
• 1/3 cup coconut flour
• 1/2 teaspoon baking soda
• 1/4 teaspoon sea salt
• 1/4 teaspoon ground cinnamon
• 1/3 cup dark chocolate, finely chopped (85% cacao and higher) – also optional

INSTRUCTIONS

1. Preheat oven to 350 degrees and line 9 cups of a 12-cup muffin pan with paper liners.
2. In a large bowl add bananas and blend using a hand mixer until completely mashed. Then add eggs, vanilla, coconut oil, and maple syrup and mix using hand mixer until everything is mixed together, about 1 minute.
3. Add coconut flour, baking soda, salt, and cinnamon to the wet ingredients and mix again using hand mixer until everything is incorporated.
4. Add dark chocolate if using and mix with a spoon.
5. Scoop batter into even scoops into the prepared muffin tin. Makes about 9 muffins.
6. Bake for 20 to 25 minutes until tops are golden and toothpick inserted in center comes out clean.
7. Allow muffins to cool for 5 minutes before removing from pan.
8. Store muffins in an airtight container for 2-3 days. They can keep longer in refrigerator or even longer in the freezer.

NOTES

Yield: Makes about 6 to 8 servings

INGREDIENTS

• 1 tablespoon ghee or bacon grease
• 1 small yellow onion, finely diced
• 1 large garlic clove, minced
• 2 large carrots, diced
• 1 parsnip, diced
• 2 celery stalks, chopped
• 1 small sweet potato, diced (optional)
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon white pepper
• 1/4 teaspoon dried green onion, minced
• 1/8 teaspoon red pepper flakes
• 1 pound skinless, boneless chicken breasts, cooked and chopped (you can use a rotisserie chicken also)
• 1- 32 ounce carton of low sodium chicken broth
• 1/3 cup fresh parsley, chopped

INSTRUCTIONS

1. Heat ghee or bacon grease in a Dutch oven pot over medium high heat. Add onion, garlic, carrots, parsnips, celery, and sweet potato and stir to combine. Add seasonings to the pot and continue to cook until vegetables are translucent and tender, about 5 to 6 minutes. Add chicken and chicken broth to the pot and stir to combine. Add parsley and reduce heat to medium and allow soup to cook for another 15-20 minutes until vegetables are soft and tender.
2. Serve immediately and enjoy.