Lunch

Slow Cooker Pork and Sauerkraut

Glenda ThompsonUpdated on 19th July 202419th July 2024Leave a Comment2 min read

It’s a chilly winter evening, the snow gently falling outside your window as you curl up on the couch with a good book.

The enticing aroma of slow-cooked pork and tangy sauerkraut wafts through the air, beckoning you to the kitchen. Then as you lift the lid of your slow cooker, you’re greeted by the sight of tender, juicy pork nestled among a bed of flavorful sauerkraut.

This Slow Cooker Pork and Sauerkraut dish is the perfect comfort food for those managing diabetes, as it’s low in carbs and rich in fiber and probiotics.

What’s more, this hearty and wholesome meal is not only delicious but also incredibly easy to prepare, making it a go-to choice for busy weeknights or lazy weekends spent at home.

Ingredients

– 2 lbs boneless pork loin roast

– 1 large onion, sliced

– 3 cloves garlic, minced

– 2 cups sauerkraut, drained and rinsed

– 1 tsp caraway seeds

– 1/2 tsp salt

– 1/4 tsp black pepper

– 1 cup low-sodium chicken broth

– 2 tbsp Dijon mustard

– Fresh parsley, chopped (for garnish)

Instructions

1. Place the sliced onion and minced garlic in the bottom of a slow cooker.

2. In a bowl, mix together the drained and rinsed sauerkraut, caraway seeds, salt, and black pepper.

3. Place the pork loin roast on top of the onions and garlic in the slow cooker. Spread the sauerkraut mixture over the pork.

4. In a separate bowl, whisk together the low-sodium chicken broth and Dijon mustard. Pour the mixture over the pork and sauerkraut.

5. Cover and cook on low for 6-8 hours, or until the pork is tender and easily shreds with a fork.

6. Remove the pork from the slow cooker and shred it using two forks. Return the shredded pork to the slow cooker and stir it into the sauerkraut mixture.

7. Serve hot, garnished with chopped fresh parsley. Enjoy this comforting and flavorful meal on its own or paired with a side of steamed non-starchy vegetables.

Dinner Healthy Recipes Healthy Recipes for Diabetics Lunch

Slow Cooker Pork and Cabbage Rolls Recipe

Glenda ThompsonUpdated on 19th July 202419th July 2024Leave a Comment3 min read

Imagine coming home after a long day at work, tired and hungry. Then the moment you walk through the door, the inviting aroma of tender pork and savory cabbage rolls greets you, instantly warming your heart and soul.

These Slow Cooker Pork and Cabbage Rolls have been simmering to perfection all day, promising a comforting and nourishing meal that’s perfect for those managing diabetes. As you settle into your favorite chair, a steaming plate of these flavorful rolls in hand, you can’t help but feel a sense of contentment wash over you.

Each bite is a delightful combination of lean ground pork, hearty cabbage, and a medley of aromatic spices, all wrapped up in a neat little package. This satisfying dish is not only delicious but also low in carbs and rich in fiber, making it a guilt-free indulgence that you can enjoy any night of the week.

Ingredients

– 1 large head of green cabbage

– 1 lb lean ground pork

– 1 small onion, finely diced

– 2 cloves garlic, minced

– 1 cup cooked cauliflower rice

– 1 large egg

– 1 tsp salt

– 1/2 tsp black pepper

– 1 tsp smoked paprika

– 1 tsp dried thyme

– 1 can (14.5 oz) diced tomatoes, no salt added

– 1 cup low-sodium chicken broth

– 2 tbsp apple cider vinegar

– Fresh parsley, chopped (for garnish)

Instructions

1. Core the cabbage and carefully remove the outer leaves, keeping them as intact as possible. You’ll need about 12 large leaves. Place the leaves in a large bowl and pour boiling water over them to soften. Let them sit for a few minutes, then drain and set aside.

2. In a large bowl, combine the ground pork, diced onion, minced garlic, cauliflower rice, egg, salt, black pepper, smoked paprika, and dried thyme. Mix well.

3. Place about 1/4 cup of the pork mixture in the center of each cabbage leaf. Fold the sides of the leaf over the filling, then roll up tightly to form a neat package. Secure with toothpicks if needed.

4. Place the diced tomatoes, chicken broth, and apple cider vinegar in the bottom of a slow cooker. Stir to combine.

5. Arrange the cabbage rolls seam-side down in the slow cooker, nestling them into the tomato mixture.

6. Cover and cook on low for 6-8 hours, or until the pork is cooked through and the cabbage is tender.

7. Remove the cabbage rolls from the slow cooker and serve hot, garnished with chopped fresh parsley. Enjoy the delicious tomato sauce alongside the rolls.

Healthy Recipes Lunch

Moroccan Cod & Bulgur Salad

Glenda ThompsonUpdated on 12th April 20259th October 2020Leave a Comment1 min read

Ever tried ‘bulgur’ before?

Bulgur is a whole grain made from cracked wheat.

It’s packed with vitamins, minerals and fiber.

And as you may know, many of today’s gut health problems are a result of a lack of fiber.

Highly refined foods, like white bread and white rice, have had all the fiber removed.

The result is that these carb rich foods get turned quickly into glucose…

Which then skyrockets our blood sugar. And

For this reason, eating more iber-rich foods like bulgur may reduce chronic disease risk… promote weight loss and improve digestion and gut health.

Bulgur is also easy to cook and can be added to many dishes, including salads, stews and breads.

Lunch

Salmon & Peach Salad

Gareth ChurchillUpdated on 13th September 202013th September 2020Leave a Comment1 min read

Buying salad dressing in a bottle sure is convenient.

But it can be terrible for your gut health.

Premade bottled marinades can contain addictives like:

X Disodium Guanylate

X Disodium Inosinate

X Monosodium Glutamate (MSG)

These three ingredients listed above are common flavor enhancers…

But they’re also though to worsen inflammatory conditions, like gout or uric acid kidney stones.

So for this reason alone…

In my Salmon and Peach Salad recipe I’ve included instructions on how to make a salad dressing from scratch…

A salad dressing free from nasty toxic additives and made from gut healing ingredients instead.

Lunch

Chicken, Orange and Walnut Salad

Gareth ChurchillUpdated on 12th September 202012th September 20201 Comment1 min read

Think oranges are the ONLY fruit that’s powerful at fighting colds and flus?

Nope.

Not at all.

There’s also a bright red fruit that’s a powerhouse at boosting the body’s immune system.

In fact, it was cultivated during the times of ancient Roman times for this very purpose.

Can you guess what it is?

POMEGRANATE!

You may know already that pomegranate has benefits for some types of cancer, balancing blood sugar and libido.

Yet it turns out to be great flu fighter too.

This is because pomegratae contains compounds called tannins.

And these tannins help support the body’s natural defence against infections and flu viruses.

Pomegranate also contains ellagic acid, which is potent at treating viral and bacterial infections.

So there you go.

Pomegranate’s have more flu fighting power than oranges…

And my chicken, orange and walnut salad contains both.

So if you’d like an immunity boost and better gut health at the same time…

Try out his Chicken, Orange and Walnut Salad recipe:

Lunch

Spinach Shakshuka

Gareth ChurchillUpdated on 8th September 20208th September 2020Leave a Comment1 min read

Where would Popeye be without his spinach?

Struggling to rescue Olive Oyl from Bluto, no doubt.

In the cartoon spinach was the secret to Popeye’s super strength…

And while studies have yet to prove eating an entire tin of spinach in one go gives you superpowers…

There’s no shortage of science to back it’s wealth or other health benefits.

This includes:

Strengthens bones thanks to its high amount of Vitamin K

Strengthens eyesights due to beta carotene, zeaxanthin, lutein and chlorophyll

Reinforces the immune system – Spinach is high in vitamin A, which helps our kin block out viruses and bacteria.

Heart health due to the presence of lutein content that prevents thickening of walls of arteries.

So you see, spinach may not make you super strong…

But it CAN make you super healthy.

Healthy Recipes Lunch

Egg & Turkey Stuffed Peppers

Gareth ChurchillUpdated on 27th August 202027th August 2020Leave a Comment1 min read

Want to know what may be the most important vitamin for your immune system?

No, it’s not vitamin C.

But vitamin D.

Vitamin D was found to be a common factor among people who fell critically ill from the virus in a study of 9940 people in Germany.

You can get vitamin D naturally from sunlight.

But with many people stuck indoors most of the time…

And to get through the grey winter months…

It’s a good idea to get your vitamin D levels topped up.

Supplements is one way.

Another way is to eat eggs.

A single egg can provide 40% of your daily required vitamin D levels…

And a whole host of vitamins and minerals.

Because eggs are one of the most nutrient dense foods around. And you should eat them as often as you can.

But if you don’t like eggs fried or scrambled…

My Egg & Turkey Stuffed Peppers make a delightful, vitamin D rich lunch.

Healthy Recipes Lunch

Wild Rice, Tomato & Rocket Balsamic Salad

Gareth ChurchillUpdated on 31st July 202015th July 2020Leave a Comment0 min read

Healthy Recipes Lunch

Vegan ‘Tuna’ Salad

Gareth ChurchillUpdated on 31st July 202015th July 2020Leave a Comment1 min read

Hate tuna but luuuuve chickpeas?🥮😛

Then boy, do I have a recipe for you my friend.

My Vegan ‘Tuna Salad swaps out the fish meat and in comes a a couple of cups of the Middle East’s finest bean.🥗🥮

Chickpeas aren’t just uber poplar these days, but healthy too.🥮

They’re packed with protein, making them an excellent meat replacement. And because they’re loaded with fiber, they’re super gut healthy.😀

Making my Vegan ‘Tuna’ Salad takes less than 5 mins.

Just mix up the chickpeas with sweetcorn, onion, dried seaweed with some mayo and a couple of tablespoons of lemon. Bingo bango, and you’re good to go.🥗

Serve on its own, as a sandwich filling or with jacket potatoes.

And a motherload of plant protein and gut enriching fiber awaits!