I Quit Sugar Slow Cooker For PDF

Easy, nutritious slow cooker recipes for busy families and solos
85
sugar-free
recipes
One-Pan Meals * Hearty Breakfasts * Stews & Curries * Desserts

an introductory chat
I quit sugar…and fell in love with my slow cooker.
When you quit sugar, as I did some time back, a
few interesting things happen. You get well. And
you get clear. You stop snacking and a genuine,
balanced appetite returns. Or as I like to say, you
It also means you stop eating crap.
When you quit sugar, you’re

essentially quitting processed
foods.
Plus it gets you cooking…which personally I
this whole thing. For as New York Times journalist

Michael Pollan says, cooking is the best way to
reclaim your health from Big Food.
“But cooking takes too much time. It’s so much bother. And it’s expensive,” comes the cry.
Not so, my friends, if you have a slow cooker!
enough. As I ventured into what was virgin territory back then (there were really no
cookbooks or programs available, nor websites sharing recipes) I found the easiest way to
eat simply and sustainably was with this nifty kitchen device.
Seriously, a slow cooker is sustainable in every sense (we explain how and why it saves
time, money and the environment here.
And it allows you to stop eating crap…for good.

At I Quit Sugar HQ, the team has badgered me for a Slow Cooker Cookbook for some time.
We’ve gradually included slow cooker recipes in our online 8-Week Program and on the
site. But a stack of you seemed hungry for more. So I happily relented. For this cookbook,
however, I got the IQS team to help me develop and test a number of the recipes. We
bought a bunch of cookers and all set to IQS-ifying our nostalgic family meals, adjusting
2 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

Thus, I Quit Sugar Slow Cooker recipes:
* Contain no or very low sugar.
sweeteners (apart from whole fruits). But, as I like to remind everyone often: even these
comes with its own health issues. So we keep all sweeteners to an absolute minimum.
* Avoid other hidden sugars. Many slow cooker cookbooks rely on commercial sauces
pastes and other tomato products and substitute with different clever options.
* Are one-pot wonders. Most of our recipes are designed to be thrown into the cooker in
one hit, no extra steps or pans required.
* Are designed for busy people.
morning and dinner is ready by the time you get home from work or school or a day
tied up with kids. Better still, where possible, we show you how to prepare your meal
door. Most of the meals are freezable, too, making them perfect for busy people.
* Are designed to feed six. All main meals will easily feed six and may leave you with
some tasty leftovers for tomorrow’s lunch or next week’s stew.
* Are great for singles. Cook in bulk, divide into six portions and freeze for fast mid-week-
meals for one.
* Prioritise dense nutrition. We pack every meal with more than enough macro and
micronutrients, using extra vegetables and the best quality proteins.
* Are cheap-as. here.
* Include a few extend-your-repertoire quirks. I like to throw in a curve ball or two in all
my cookbooks. This time I endeavour to get you all into the joy of cooking and eating
offal. Trust me, we’ve made these recipes very appealing!
Mum’s Steak and Kidney simmering away (I’m
testing it on my family to get their feedback), I’ve realized that the true joy of slow cooking
is in its slow and low
blasting the daylights out of it. There’s joy, too, in the communal experience it brings. The
IQS team have all got into cooking up big meals together and sharing the lot at lunch. At
Lemony Picnic
Chicken
time).
All of which, I guess, continues the I Quit Sugar message…which is a gentle experiment that
Happy slow cooking everyone!

Sarah (and the I Quit Sugar Team)
iquitsugar.COM 3
s on the
ese Chicken Curry wa
Vietnam
Some of my and the

IQS team’s slow cooker
creations shared at
I Quit Sugar HQ.
The team at th
e moonlight ci
eating our slo nemas
w-cooker crea
tions.
Our socia
l media
in her Sw whizz, Renee, b
eet-Pota ro
to Brown ught
ies.
from
p ork w ith leftovers
d
BBQ Pulle
the fridge.
My slow-cooked Chinese Beef

Cheeks with Asian greens.
When I travel I seek out slow-cooked meals.

Here I am in London eating Duck Cassoulet.
My Lemony Picn
ic Chicken
(cooked on the b
ench at work!).

contributors
We also got some foodie friends involved…
Matt Preston: He’s an award-winning food journalist,

restaurant critic, recipe writer and co-host of
Masterchef Australia. He’s also one of my very good
mates. Matt kindly shared a recipe from his latest
book, Fast, Fresh and Unbelievably Delicious.
Margaret Fulton: Margaret is one of Australia’s leading

and best-loved cookery experts. I was introduced to
slow cooking via my mum’s very well travelled Margaret
generations of Australian families, including mine, how to

cook and entertain.
Kate Gibbs: Kate is a Sydney-based food writer and

granddaughter of slow-cooker queen, Margaret Fulton.
Kate is the author of The Thrifty Kitchen, a cookbook that
sets out to bring home economy back to the table.
Her second book, After Toast, is packed with recipes for
aspiring cooks.
iquitsugar.COM 5
contents
How to buy your meat 8
Getting started 18
How to use leftovers 20
A Handy Leftovers Tracker 24
Pantry essentials 25
Recipes
- A Few Clever Sides 115

- Cakes and Puds 125
Index 140

Why use a slow cooker?
It’s super economical:
cuts of meat: neck, shins, cheeks and chuck. These cuts are often a third of the cost of the
it’s often bulked out with veggies and the maximum amount of nutrients are extracted
from the meat. P.S Slow cookers are cheap to buy
stores.
It’s ethical:
out by butchers. More animal used, less killed.
A slow cooker uses about the same amount of electricity as a light
bulb and, so, if you are cooking a full meal, you’ll use less electricity than your oven. Also,
since you leave it on during the day, it’s using power from the grid at a low-demand time.
It’s convenient: Slow-cooking has to be the most time-saving method of cooking out there.
Simply dump all your ingredients in the cooker and go about your business for the day. No
stirring, no checking, no fancy tricks. Just drop the ingredients in and go!
Did we mention that 80 per cent of the recipes in this book are one-pot
For loads of easy and clever recipes check out the .

It’s tastier: Cooking secondary cuts of meat in a slow cooker can result in the most
succulent, melt-in-the-mouth dish. The slow cooking of the protein allows the meat to
gently fall away from the bone without drying up or shrinking, ergo, more juicy meat for
the ingredients.
It’s all about dense nutrition and better digestive health: The slow cooker cuts are often
the most nutritious. These cuts are from muscles on the animal that contain the greatest
works wonders for repairing the gut and aids digestion in general.
Did you know? High temperatures and steam can account for the loss of as much as
you to preserve the vitamins and minerals in your food because it is cooking in a low and
slow way.
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How to buy your meat
The beauty of slow cooking is that it requires you to use cheap cuts of meat. You don’t use
sirloin in a slow cooker. You use the tougher and bonier cuts. In other words, the bits most
make more ethical meat-buying decisions, like paying more for organic and pasture-fed.
Always buy from sustainable suppliers

Check the farming practices used by your suppliers, supermarkets or local farmers are
sustainable. This means they consider wastage, water use, land degradation, transportation
and their overall carbon footprint.
Did you know? Animals under strain and stress when slaughtered produce tougher meat.
Consider the practices of your suppliers and butchers when doing your shop.

How to buy beef
Go for pasture-fed. Pasture-fed animals forage on grass and tend not to be treated with
hormones or antibiotics.
Go for organic. Non-organic beef can be treated with growth-promoting hormones. It
them a health risk.

We’ve highlighted the cuts of beef that we’ve used in this book. They’re the most nutritious
and economical for you.
neck chuck
tail
cheeks
flank
brisket
Beef liver: Offal is incredibly dense in nutrition, loaded with protein, vitamins A and D, iron
and folic acid. It’s also dirt-cheap and one of the most underrated parts of the animal. For
more info and recipes on offal check out the offal section.
Brisket: Cut from the breast or lower chest of beef or veal. Brisket is ideal for slow cooking
as all the connective tissues break down and tenderise over time. If you’re new to brisket try
the Brisket Carbonade, you can’t go wrong.
Chuck steak/roast: Chuck steak/roast is a thick cut of meat from the shoulder of the
Hungarian Goulash.
Beef cheeks: Found in the facial cheek of a cow - not the bum! They’re tough and contain
plenty of connective tissues, but when they’re slow cooked they taste incredible. We’d
recommend Sarah’s Slow Cooked Chinese Beef Cheeks if you’re new to cooking cheeks.
iquitsugar.COM 9
Why grain-fed beef ain’t great
Grain-fed beef can present a host of ethical, health and environmental issues
meat, and using fertile land for animal grain is wasteful). Having said that,
pasture-fed and raised on arid rangelands where nothing else can be grown (no
fertile land is wasted). Hoorah!
read up on this here.

here.
here.
Did you know?
meat, which is considered fashionable in high-end restaurants because of its distinctive

How to buy lamb
Go for pasture-fed.
Go for organic. Where possible buy organic lamb to avoid growth promoting hormones and
nitrates, used during the processing of meat, contaminating your food.
We’ve highlighted the cuts of lamb that we’ve used in this book. They’re the most nutritious
heart
shoulder
shanks breast shanks
Shanks: A shank is the portion around the leg bone beneath the knee. Lamb shanks
are commonly used in slow cooking as the meat breaks down and tenderises over time.
Shanks can be rather large, often 400g each. Sarah likes to buy one or two, cook them up,
Lamb Shanks with Lemony Gremolata.

Lamb shoulder: Lamb shoulder is inexpensive and can be bought with the bone intact or
removed. We recommend you buy it intact where possible in order to extract maximum
the bone removed. A whole shoulder will easily serve six people and a half shoulder will
.
Lamb heart and sweetbreads: See our advice on lamb hearts and sweetbreads in the offal
section here.
iquitsugar.COM 11
How to buy pork
and even cleansing the system of cholesterol. To read up on its connection to longevity go
here.
Go for free-range (outdoor-reared). This is generally the most ethically-raised type of pork
as the animals have the greatest amount of space and time to roam freely before slaughter.
Go for organic.
contamination - is permitted for use in the feed system. Guaranteeing you’re eating the
healthiest and safest pork available.
Know this:
We’ve highlighted the cuts of pork that we’ve used in this book. They’re the most nutritious
shoulder
belly hock
cheek
Ham hock: A ham hock, also known as the pork knuckle, is the joint between the leg and
and soups. Try adding it to a comfort classic like Pea and Ham Soup.
Pork belly: This is a very fatty piece of meat often used in Asian cooking with plentiful
amounts of sugary seasonings. Check out our for an easy
and clever twist on a classic Asian favourite, sans sugar.
Pork shoulder: This is a common cut of meat for pulled pork but it’s often overlooked by
customers as it needs around eight hours cooking time to achieve a shredded texture. For
your own delicious pulled pork experience try the .

How to buy chicken
Go for organic. Many authorities say it’s worth investing in organic chook products over
free-range. We tend to agree. At I Quit Sugar we cook the whole chook, often slowly, to
extract as much nutrition as possible. We certainly don’t want to be leaching residual
chemicals into our soup too! To read up on why Sarah believes organic chicken is the best
choice for you and your family go here.
“ Invest extra cash in organic chicken but make it affordable

by buying cheaper cuts (not the breast!), or, better still,
cooking the whole chook. You can even stretch things out by
cooking up the bones after. See the recipe for Chicken Stock
Sarah says here.
”
The deal with free range
to an egg from a 40,000 chickens per hectare farm (0.25 square metre per bird).
the farm are like. Many farmers now have live cameras that allow you to see the
conditions on the farm.
We’ve highlighted the cuts of chicken that we’ve used in this book. They’re the most
nutritious and economical for you.
wings
drummets drumsticks
iquitsugar.COM 13
Chicken Wings: Wings are totally underrated. They’re super cheap (even organic ones!),
that feed, repair and calm the mucous lining in the small intestines and calm the nervous
system.
“ I always eat the chicken skin. It contains the right fat-

soluble vitamins and fatty acids to help my body properly
Sarah says
metabolise the chicken meat.
”
Chicken Drumsticks: Like chicken wings, drumsticks are considered less glamorous than
contains more minerals than the breast.

Leftover chicken bones: For a cheap way to add in some dense nutrition ask your butcher
for leftover bones and make your own stocks and broths. Often you can get bones for free
or buy them for next to nothing. Chicken bones are loaded with gelatin, which is essential
for digestion and repairing the gut.
“ I’ll often scrape all the leftover chicken bones off everyone’s
plates and pour them straight into a stock pot or slow cooker
as the base of my Chicken Stock. Don’t be afraid of this…you
Sarah says
then boil them to bits!
”

The deal with kangaroo meat
If you’re from Australia you might have noticed that roo meat has become as commonplace
in supermarkets as chicken or beef. Due to the increase in kangaroo numbers in Australia
it has become necessary to commercially harvest 10-15 per cent of the population yearly to
more than the quota number is actually harvested.
Why eat it?

Kangaroo meat is super lean, rich in high-quality protein, a good source of zinc and an
excellent source of iron (and cheap to!). It also contains conjugated linoleic acid (CLA); a fat
which research shows has antioxidant properties and may help reduce body fat in humans.
Save a few dollars and enjoy some richly nutritious protein with our recipe for
.
What about fish?!
We think you can achieve this easily and (quickly!) by pan-frying, poaching or oven-
recipes here.
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It’s offal good for you!
you’ll be cooking with…
Liver
Liver is an excellent source of high quality protein loaded with vitamin A and several B
vitamins. It’s also an excellent source of folic acid and iron as well as the number one food
source of copper.
Go for: Lamb, chicken and duck livers. Choose liver with no patches of grey colour and an
inoffensive odour.
How to prepare: Chicken livers don’t need soaking - simply rinse them under cold water
Kidney
Beef/ox kidneys are one of the most commonly used forms of offal. You can get them for
about 50 cents each from any good butcher. Eating a single portion is the equivalent to
Go for: Beef kidneys that are plump, deep red in colour and don’t have a strong odour.
How to prepare: You can usually buy them pre-trimmed or ask your local butcher to do it
for you. If you’re preparing it yourself, use a sharp knife and cut the fat off the kidney. Soak
in water and refrigerate for two hours prior to cooking to remove the odour. Slice it in half
and cut around the membrane. Now you can trim the soft meat for your recipe. Discard the
membrane and keep the fat to render down later and add to a stew. For some clever ways
to use leftover fat go here.
Heart
Heart is a fairly muscly organ and can be likened to a cheaper version of steak or ground
beef. Heart is super high in protein and a great source of thiamine, folate, selenium,
phosphorus, zinc and several of the B vitamins.
Go for: Heart that is deep reddish brown with a thin layer of fat near the top. Where
possible, choose heart that has come from grass-fed animals for better taste and
How to prepare: Ask your local butcher to trim the heart, as it can be tricky to do yourself.
Heart is fairly delicate during the cooking process so cook it slowly. Try the Stuffed Lambs
Hearts, a recipe from our General Manager Zoe, for an IQS take on a classic.

Sweetbreads
sweetbreads, stomach sweetbreads (also known as heart or belly sweetbreads) from an

animal’s pancreas and neck sweetbreads from animal’s thymus gland.
Go for:
How to prepare: Sweetbreads need to be soaked in several changes of cold water
(refrigerated) for about an hour and a half to rid them of impurities - if you want them to
be a creamy white colour, add a squeeze of lemon juice with each change of water. Sarah
experimented with sweetbreads for this book. You can try her recipe for Sweetbread
Burritos here.
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Getting started
Buying an electric slow cooker
All the recipes in this book use an electric slow cooker. We promise you it’s a small
investment that will reward you tenfold. Most department stores sell a basic slow cooker
When choosing a slow cooker go for:

* An electric model.
* One with a 4.5 litre capacity or as close to this size as possible. Every recipe in this book
is made for this size slow cooker, however most recipes (except those from the Cakes ‘n’
Puds chapter) will work in all sizes.
* One with a timer (optional). An automated timer allows for you to leave a slow cooker
on all day or just a few hours and not have to return to switch it off. Not mandatory, but
* One with a pre-browning feature (optional). This will save you time cleaning pots and
use one and our recipes don’t require pre-browning.
My slow cooker is bigger/smaller than 4.5 Litres
recipe to suit by adding more or less of the core ingredients. You may need to up the
quantities in the cakes, tarts and butter recipes if you have a bigger slow cooker to ensure
they don’t burn.
Tricky Tip:
I don’t have a slow cooker (how to slow cook in an oven)

You can still enjoy all of the recipes in this book without an electric slow cooker, with a bit
of tweaking here and there.
What to cook in: We recommend a casserole dish - a double-handled, deep ovenproof dish
How to slow cook using an oven: Simply seal the meat in a deep casserole dish on the
stovetop until lightly browned, chuck in the additional ingredients and place the pot, with
the lid on, in the oven for the adjusted cooking time.

Tricky Tip: When converting for an oven halve the liquid/amount of juicy stuff and do
things like replacing some of the chopped tomatoes with tomato paste to ensure you still
get the desired texture from a shorter cooking time.
For an easy cooking conversion guide see our table below:
Conventional Oven
Slow Cooker
160°C/320°F
1-1 1/2 hours on high

4-8 hours on low
1-2 hours
8-12 hours on low
you can set it to these temperatures and cook to the recommended time on the recipe.
Beware! We don’t recommend you leave your oven unattended if you’re following
the same times as a slow cooker recipe.
Slow Cookers vs Pressure Cookers

Both slow cookers and pressure cookers have their pros and cons from a
slow cooking is the way to go. A slow cooker maintains the integrity of the food
whereas pressure-cooking does just that - puts pressure on the food. Cooking
food under extreme heat renders the protein and veggies void of many essential
nutrients and obliterates the enzymes needed to help your gut digest food. Our
low and slow.
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Nine important things to know
1. Less is more: Don’t add as much water as conventional slow-cooked recipes indicate.
When you’re using a slow cooker the liquid doesn’t reduce in the same way that it would
on a stovetop. Generally one cup of liquid is enough for most recipes unless it contains a
starch like rice or pasta.
2. Lid on is best: Always cook the meal with the lid on, except in the case of baking, or
cooking puddings where you may need to remove the lid for a period of time.
3. Keep your mitts off: Your slow cooker works best when undisturbed. You’ll need to add
an additional 20 minutes on high each time you lift the lid. If you need to stir, do it in the
last few hours.
4. Don’t stress about cooking times: The times in this book are approximate. Timing is not
the more tender the meat will be.

5. Some peace of mind: Even if you leave your slow cooker on for 12 hours the meat won’t
burn, stick or dry up.
6. Some foods don’t belong in a slow cooker: Avoid slow cooking crisp green veggies,
noodles, Chinese vegetables and pasta. These ingredients are best served on the side.
Check out the A Few Clever Sides chapter for some tasty options.
7. Order matters:
8. Frozen veggies: Can be tossed straight in. No need to defrost.
9. The Golden Rule: Most casseroles with meat and vegetables need about eight hours on
low.
“ There’s no need to pre-brown. A lot of slow cooker recipes

suggest browning meat in a separate pan before placing in the
slow cooker, in part to render the fat, allowing some of it to drain
away. In most cases, I reckon it’s a waste of time and pans. In the
few cases where browning makes sense I tend to ensure we use
Sarah says the browning pan again later to make gravy etc.
”

How to use leftovers
If there’s one thing you need to take away from this cookbook it’s the beauty of leftovers.
Every recipe will produce more than enough food to feed you and your friends or family.
Plus more!
We’ve included a Handy Leftovers Tracker to help you identify recipes using ingredients you
more equally satisfying dishes.
1) How to freeze cooked leftover portions

* We like to use plastic zip-lock bags for freezing individual portions. BPA-free plastic
containers are also a good option. The good news: plastic zip-lock bags are now safer
4 and 5 are safe. Avoid the rest.

* If you’ve made a large batch of soup, stew or curry for the week dish each portion into
and defrost in the fridge throughout the day.

* Defrost foods in the fridge. Not on the bench, the slower you defrost the closer it
resembles its pre-frozen state.
* If you have leftover meat, shred and freeze in 1-cup portions (or 150g of meat per
person) in zip-lock bags or freezer-friendly containers. Note: If you’re likely to microwave
leftover portions make sure the container is microwave safe too.
* When defrosting and cooking leftovers, remove from the freezer, defrost in the fridge
and add into the slow cooker towards the end of the cooking process to keep meat
moist.
* If you want to jazz up your leftovers try some ideas from the Pimp My Stew section.
* Always label and date your containers to make it easier for yourself later on.
How long will my cooked leftovers last in the fridge or freezer?
Fridge Freezer
5 days
Soups & Stews
Meat 2 months
Meat or poultry 2 months
Leftovers
5 days
Pates and offal 1-2 days 2 months
Cakes and slices 2-4 days
iquitsugar.COM 21
2) How to freeze and use leftover staples
* Freeze cooked or raw bones in large zip-lock bags. This means next time you make
stock you can remove them from the freezer and place straight into the slow cooker
with all the other stock ingredients.
* Freeze leftover purees, stock and sauces. Spoon them out in 1/2-cup portions and pour
into containers ready to use in your next slow-cooker meal.
“ I pour leftover wine or stock into my icy pole moulds. They’re

exactly a 1/2 cup capacity, making it easy for me
Sarah says
to store and use.
”
* Par-cook leftover veggies that look like they’re wilting. Freeze them in freezer-friendly
containers or zip-lock bags, ensuring all air is removed. Toss veggies straight from the
freezer into a slow cooker soup or stew to bulk it out.
* Freeze fresh herbs in ice cube trays with leftover oil/fat, stock or wine. Pop out a few cubes
* Once you have frozen leftovers in ice cube trays pop them out into another container or
zip-lock bag to free up your tray again.
Tricky Tip:
temperature than air, requiring less electricity.
* Spoon leftover tomato paste or curry paste into ice cube trays. Freezing stops them
* Don’t throw out excess liquid. If your stew is too runny ladle excess liquid out of the slow
cooker and freeze in 1/2 cup portions or store in the fridge for up to a week in a glass
*
uncooked, placing greaseproof paper between each patty.
* Freeze your nuts. To avoid your nuts and seeds going rancid place them in zip-lock bags
ensuring excess air is removed. Freeze for up to six months.
* Handy Leftovers Tracker. Find recipes that use staples that may be sitting in
your fridge, freezer or pantry.

3) How to use leftover fat
We don’t have a problem with fat - you can read up on our thoughts here. Good saturated
this book will produce excess fat and oil. This is simply the nature of slow cooking - the
gelatinous residue isn’t rendered away like it is in oven baking or pan-frying.
“ With very fatty cuts of meat like pork belly, before serving up
a dish I remove the lid and skim the fat off the surface. You
can even cool it down completely to remove the excess fat -
this makes the process easier as the fat will solidify at cooler
Sarah says temperatures.
”
* Freeze leftover fat in a glass jar or ice cube tray for up to one year. Whenever you need it
pop out a cube and use it to sauté vegetables instead of oil or butter. Some people like
to render their fat down. Here’s a great ‘how-to’ guide.
* Make popcorn and drizzle with the excess fat.
* Spread on the outside part of a grilled cheese sandwich instead of butter for a golden
crunch.
* If you’re game, try making your own soap.
A word on fat:
fat added to them. This is because slow cooking allows fat to slowly fall away
from the protein resulting in an incredibly rich residue in the sauce or base of
surface of your meal.
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A handy leftovers tracker
we’ve come up with a leftovers tracker that will lead you to any recipes where your leftover
ingredients or staples can be utilised. Simply click your ingredient and scan through the list
of options.
Chicken stock using leftover bones
Beef stock using leftover bones
Tomato paste
Coconut milk
Natural, full-fat yoghurt
Fresh thyme
Fresh parsley
Beans, lentils and split peas
Tinned tomatoes

Pantry Essentials
A handy guide of all the essentials you’ll need in your pantry, fridge and freezer to enjoy the
recipes in this book.
Beef, pork, lamb, chicken and offal. You can read up on the best cuts to
buy here.
Organic stock. You can make your own chicken, beef and vegetable stock
using using the recipes in the Stupidly Simple Staples chapter.
Tomato paste
Tinned tomatoes (whole or diced)
Fresh parsley and coriander
White wine
Apple cider vinegar
Stevia granules
Dried herbs and spices (we picked a few key ones that form the basis of
many of the recipes throughout this book).
Smoked sweet paprika Ground ginger
or regular paprika Dried mixed herbs
Peppercorns or cloves Ground turmeric
Bay leaves Ground coriander
Thyme
Ground allspice chilli powder
Cayenne pepper Sea salt
Curry powder Freshly ground black pepper
Ground nutmeg Cinnamon
A note on tomatoes:
Traditionally, slow cooker recipes rely a lot on tinned tomatoes and puree,
sometimes up to two tins (8-10 tomatoes). We use them a little, but work to no
more than 1/2 tomato per serve, with no more than 1/2 teaspoon of tomato
paste per serve.
iquitsugar.COM 25
Pimp My Stew
We’ve come up with some ideas to help you jazz up the leftovers from your slow cooker
stews and curries.
Here’s what to do
Spoon the stew mixture into an ovenproof pie dish. Cover with
pastry and use a fork to press down the edges of the pastry
Turn it into a pie.
minutes or until pastry is puffed and golden.
These dumplings can easily be added to any stew or casserole for

Add dumplings.
a contrasting texture and to help mop up all those yummy juices.
Pull apart an iceberg lettuce. Fill each lettuce cup with the leftover
mince or stew mixture (you may need to drain away some of the
Create a san choi
mixture). To eat, wrap the lettuce leaves up into a parcel. Serve
bow wrap.
with any leftover or a homemade Asian dipping
sauce of soy/tamari, chilli, ginger, lime and rice malt syrup.
Throw some sweet potato or pumpkin into the slow cooker with
Do a “cheat’s” the stew. Cover and cook until the veggies are cooked through
stew and mash. and have collapsed, then serve. Alternatively, try the Shanky
Shepherd’s Pie approach.
Layer excess stew between sheets of fresh lasagne or thin slices

of eggplant and zucchini. Top with cheese or a béchamel sauce.
Turn it into a
lasagne. cooked through. (Note: you may need to cover with foil if the
cheese is cooking faster than the veggies.) Serve with steamed
greens.
Toss your warm leftover stew through cooked pasta and top with
Make a ragout.
fresh herbs and Parmesan cheese shavings.
Crack a few eggs into your Pumpkin Baked Beans and continue
Have it for cooking on high in the slow cooker. Alternatively, fry some eggs
brekkie. and serve on top of leftover meat from your stew. Serve with a
side of wilted spinach.
If you’re after a crunchy topping remove the pot from the slow
cooker, top with bread crumbs or grated cheese and place under
Add some crunch.
the grill or in the oven until golden. (Make sure your slow cooker
pot is oven safe!)

Troubleshooting questions
If your stew, gravy or casserole looks dry:
minutes, then back to low.

If your stew, gravy or casserole is too thin:
If there is too much liquid:

Don’t throw this excess sauce away! Try these tricks instead.
If your meat is dry:
are the dish was cooked over the recommended time or you had your slow cooker on high
for too long. Try shredding it up and using the meat in tacos or sandwiches with some
homemade tzatziki or sugar-free sauce. We love shredded chicken in the Chilli Chicken
Tacos.
If the dish is too salty: The best thing you can do in this scenario is add more of the other
cooking on low.
Know this: Whenever you lift the lid off the slow cooker the dish will drop in
“ thicken a runny sauce…extra protein and nutrition!

”
Sarah says
iquitsugar.COM 27
How to use this book
We’re almost there!
Just a few handy instructions on how to navigate this book and then you’ll be ready to
cook.
1. Use the Handy Leftovers tracker
or ingredient you have on hand.
2. Choose metric or imperial. Click the converter icon above your recipe and adjust
quantities to suit.
3. Determine the cooking time. All of the recipes will tell you the time it takes to cook your
dish on low and high. Choose your preference and aim to stick to it.
4. Generate a shopping list. Click the shopping list icon above your recipe to automatically
compile a shopping list with everything you need.
5. Know what to look for. These icons will point you in the right direction for recipes that
suit your dietary needs.
Paleo:
and dairy.
Gluten free:
Vegetarian: Meat-free recipes. Many of the recipes that do contain meat can be
Veg
substituted with beans or other vegetarian proteins.
Minimal Fructose:
of fructose will be marked with the minimal-fructose icon. These meals can be eaten
while undertaking the 8-Week Program.
Freeze:
these throughout the cookbook.

Stupidly simple
staples
A chapter brimful of the basic slow-cooker recipes you need
to have in your repertoire.
iquitsugar.COM 29
Beginner’s beef stock
MAKES Preparation time: 5 minutes
3L Cooking time: 10-12 hours on low
This failsafe beef stock can easily be made into a nourishing beef broth to drink daily.
* Soup bones such as beef marrow and * 1 parsnip, chopped into chunks
chopped beef shin, ask your butcher
* 4 peppercorns
to chop them up for you
* 1 small onion, roughly chopped
* 2 stalks celery or celery leaves, (don’t bother peeling)
roughly chopped
*
* 1/2 turnip, chopped into chunks
* sea salt and freshly ground pepper,
* 1 carrot, chopped into chunks to taste
In the morning:
1.
cooker insert with excess meat, vegetables and seasonings.
2.
In the evening:
1. Once cooked, remove bones from the slow cooker and strain stock into a large pot or
bowl.
2. When completely cool skim excess fat off the surface (for ways to use leftover fats go
here). Store stock in the fridge in a sealed container for up to seven days or freeze in
1/2-cup portions.
Tricky Tip: To make this a nourishing bone broth, as opposed to a stock, only cook mixture
for better digestion and gut health.
30 i quit sugar slOw COOker COOkbOOk | stuPidly siMPle staPles

chicken Stock
3L Cooking time: 10 hours on low
5 hours on high
* 1 whole organic chicken (if you’re friendly * 2 carrots, roughly chopped

with your butcher, ask for some extra
* 1 onion, roughly chopped (don’t
bony chicken bits: necks and feet as well) bother peeling)
chicken from a previous meal * 2 sticks celery, roughly chopped
* * 1 teaspoon black peppercorns

the slow cooker) *
* splash of apple cider vinegar (or regular * a few sprigs thyme (if you have some)
vinegar)
In the morning:
1. Put all ingredients in the slow cooker insert. The water should cover the lot.
2. Cover and cook on low for 10 hours or high for 5.
In the evening:
1.
portions in the freezer.
2. Shred off all the chicken - it will pull away super easily from the bones - and then
sandwiches, salads and snacks. We use ours in the Chilli Chicken Tacos.
leftovers vegetable Stock

2L Cooking time: 8 hours on low
4 hours on high
Veg
* 4 cups vegetable scraps (such as celery ends * sea salt and freshly ground
and leaves, onion trimmings, carrot tops) black pepper, to taste
* 2 litres water * leftover herbs, optional
In the morning: In the evening:

1. Toss all the ingredients into slow cooker insert. 1. Strain stock, discard veggie scraps
2. Cover and cook on low for 8 hours or high for 4. and and allow to cool. Store in
1/2-cup portions in the freezer.
iquitsugar.COM 31
Gluten-free Damper
SeRveS Preparation time: 15 minutes
8 Cooking time: 5-6 hours on low
3 hours on high
The success of this recipe is dependent on the humidity in your kitchen. You may need to add more or
* oil or butter, for greasing * 80g butter, diced into cubes

* * 1 cup full-fat milk
* 1 teaspoon sea salt * 1/2 cup water, if needed
* 1 teaspoon dried thyme * 1 teaspoon sesame seeds
* 1 teaspoon dried rosemary
1. Grease the inside of slow cooker. Line with baking paper.

2.
breadcrumbs. Mix through herbs.
3.
4. Mix with a knife until dough pulls away from sides of the bowl. Slowly add water if the
(about 3 minutes).
5. Place dough in lined slow cooker insert. Slice a cross on top of dough. Sprinkle sesame
seeds on top of dough.
6. Cover and cook for 5-6 hours on low or 3 hours on high until damper has cooked on
the inside. Remove damper by gently lifting the sides of baking paper. Set aside to cool
slightly before slicing.
Tricky Tip: You’ll know the damper is cooked when it sounds hollow when tapped.
Variation
To make a sweet damper omit the salt and dried herbs and replace with 1 1/2
tablespoons rice malt syrup and 1 teaspoon cinnamon (optional).
32 i quit sugar slOw COOker COOkbOOk | stupidly siMple staples

Probiotic Greek Yoghurt
1L Cooking time: 2 1/2 hours on low (+12 hours resting)
Veg
* 2 litres full-fat milk, (preferably organic * 1/2 cup full-fat organic, natural yoghurt
but not essential) with live cultures, at room temperature
1. Pour the milk into your slow cooker insert. Cover and cook on low for 2 1/2 hours. Allow
2. Add yoghurt, gently stir through milk and replace lid. Wrap a bath towel around slow
cooker. (Blocking out any light and keeping the cooker warm). Leave the yoghurt
mixture in the slow cooker for 8-12 hours. This will produce runny yoghurt.
For thicker yoghurt, line a strainer with cheesecloth or muslin. Place the strainer over a
bowl (to catch excess whey) pour mixture into strainer and strain for at least one hour,
strain for longer if you want an even thicker yoghurt. Store in the fridge once desired
consistency is reached.
Tricky Tip: Freeze the whey in ice cube trays and use for your next batch of yoghurt.
Simply remove from the freezer and allow to return to room temperature before adding to
yoghurt. Alternatively, add the whey to smoothies for a probiotic hit.
tomato Sauce
3-4 Cooking time: 5 hours on low
cups
2 1/2 hours on high
Veg
* 2 x 400g cans diced tomatoes * 1 teaspoon ground allspice

* * 1 teaspoon ground cinnamon
* * 1 teaspoon cloves
* 1/2 teaspoon sea salt * 1 teaspoon cayenne pepper
* 1 tablespoon rice malt syrup
1. Combine all ingredients in the slow cooker insert.

2.
cooker and puree using a stick blender.
for up to one month or freeze for up to three months.

iquitsugar.COM 33
Butter-free Pumpkin Butter
1 cup Cooking time: 4 hours on low
2 hours on high
Veg
Use this veggie-packed butter as a spread on a slice of grain-free toast or Pumpkin + Zucchini Brekkie Pudding.
* 2 cups Pumpkin Puree * 1/2 teaspoon ground nutmeg

* 1/2 cup unsweetened almond milk * 1/2 teaspoon ground ginger
(homemade or store-bought)
* 1/2 teaspoon sea salt
* 2 tablespoons rice malt syrup
* 1/2 teaspoon ground cinnamon
1. Place the puree, almond milk and rice malt syrup in the slow cooker insert and mix with
a spoon until well blended. Add the spices and salt, stirring well.
2. Cover and cook on low for 4 hours or high for 2. If the butter is too runny, remove lid,
Once cooked, scoop out into a container, cover and store in the fridge. (Note: this butter
is best served chilled.)
To make Pumpkin Puree
minutes. Once cooked puree in a food processor (or mash by hand) until smooth.
Once cool, store separately in 1-cup batches in the freezer (in zip-lock bags or
containers).
34 i quit sugar slOw COOker COOkbOOk | stuPidly siMPle staPles

Hearty
Breakfasts
These slow-cooked breakfasts have been designed to save
you time and help you start the day on a nutritious note.
iquitsugar.COM 35
Activated Cacao Zoats
Preparation time: 1 minute
6 Cooking time: 8 hours on low
4 hours on high
Veg
This is a super nutritious breakfast! It’s loaded with hidden greens and the oats are soaked overnight
to aid digestion. Soaking activates the enzymes in the oats, which help your body to break down the
anti-nutrients and hard-to-digest components of the grain.
* * 2 teaspoons ground cinnamon

variety)
* 1 1/2 tablespoons raw cacao
* 2 cups grated zucchini powder
* 2 litres water (or half milk and half * 1 1/2 teaspoons granulated stevia
water, If you’re not activating)
* berries, cacao nibs, nut butter,
* 1 teaspoon sea salt nuts, to serve
To activate (the morning before): Pour the oats and water in the slow cooker insert.
Allow to soak. Note: If you don’t want to activate your oats skip this step and follow the
instructions below.
The night before:
1. Combine all ingredients in the slow cooker insert. Cover and cook on low for 8 hours
or high for 4. Note: if you activate your oats you will need to cook them for less time,
approximately 5 hours on low or 2 1/2 hours on high.
The next day:
1. Stir the mixture. Spoon into bowls and top with your choice of nuts, nut butters, fresh
berries, maca powder, cinnamon, natural yoghurt or cacao nibs.
36 i quit sugar slOw COOker COOkbOOk | hearty breakfasts

Caveman Breakfast Mince
Preparation time: 5 minutes
4 hours on high
This brekkie option is great for anyone undergoing the 8-Week Program. The combination of fats,
greens and protein will stabilise blood sugar levels and help you avoid those sugary morning
temptations.
* *
* * 1 cup Beginner’s Beef Stock
(or store-bought beef stock)
* 1 1/2 tablespoons arrowroot (for
* sea salt and freshly ground
black pepper
* 800g beef mince
The night before:

1. Add all ingredients to the slow cooker insert, stir to combine. Cover and cook on low for
8 hours or high for 4.
The next morning:
1. Stir mince and ladle out any excess liquid (save this for a soup base). Serve.
Suggested Sides:
1. Wilted spinach cooked in coconut oil or butter.
2. Fried or poached eggs.
iquitsugar.COM 37
Morning Tea“Muesli”Slice
2 hours on high
Veg
This has to be one of our favourite recipes. When we initially tested it, it was a dry stodgy brick but
after experimenting with the recipe we managed to create a deceptively sweet ‘n‘ gooey muesli slice
that could happily please the masses at a morning tea.
* oil or butter, for greasing * 1 egg, lightly beaten

* * 1/2 cup nut butter (we prefer peanut
or almond)
*
* 1/4 cup pepitas * 1/2 cup coconut oil
* 1/4 cup pumpkin seeds * 1/2 cup rice malt syrup
* 1/4 cup white sesame seeds * 1 teaspoon vanilla powder
* 1/2 cup unsweetened shredded coconut * cream, to serve, optional
1. Grease the insert of the slow cooker and line with baking paper halfway up the sides.
2. In a large bowl combine the almonds, walnuts, pepitas, pumpkin seeds, sesame seeds
and shredded coconut.
4. In a saucepan, combine the nut butter, coconut oil, rice malt syrup and vanilla. Warm
over low heat until the oil and rice malt syrup melt.
5. Stir the saucepan mixture into the nut mixture and press into the bottom of the pre-
lined slow cooker insert.
slow cooker and allow to cool completely. Gently remove mixture by lifting out baking
paper. Slice into wedges and serve.
Note: The centre will be softer than the perimeter of the slice. If you want to cook it until
consistency.

MORnInG TeA “MUeSLI” SLICe
iquitsugar.COM 39
Sweet Pumpkin Sunday Beans
6
These beans are deliciously sweet and way more appetising than the sugar-loaded varieties on shelves.
* 2 cups dried borlotti or kidney beans, * 2 t spoons sweet paprika

soaked overnight (or 2x400g cans,
* 1t spoon dried oregano
drained and rinsed)
*
* 1 teaspoon freshly ground black
pepper
* 2 cups Chicken Stock
(or store-bought chicken stock)
1.
and toss into the slow cooker with pumpkin.
2.
The beans are cooked when they’re soft, remove lid and mash pumpkin using a fork
to make the sauce mixture thicken.
Tricky Tip: We like to make a big batch and freeze for the following week.
They’re great for mid-week lunches, too.
Suggested Sides:
1. Fried or poached eggs.
2. Greens (watercress works well).
Sourdough.

SWeeT PUMPKIn SUnDAy BeAnS
iquitsugar.COM 41
Paleo Veggie Frittata
serves Preparation time: 5 minutes
2 1/2 hours on high
Veg
This is the perfect fridge-clean-out meal. Have a rummage through your fridge and use up any
sad-looking veggies leftover from the week.
* coconut oil, butter or ghee for greasing * 1 teaspoon sea salt

* 10 eggs, whisked * 1 teaspoon freshly ground black
pepper
*
* 1 medium red or green capsicum/ * 1/2 teaspoon dried cumin
pepper, diced * 1/2 teaspoon ground turmeric
* 1/2 punnet cherry tomatoes * 1/2 cup frozen peas
* *
* 1 cup spinach * fresh herbs, to serve
* 75g Feta, crumbled
1. Grease the inside of the slow cooker insert and line with baking paper.
2. In a large bowl combine whisked eggs with milk and then add in remaining
ingredients.
3. Pour frittata mixture into lined slow cooker insert. Cover and cook on low for 5 hours
or high for 2 1/2.
4. Once cooked, carefully remove frittata by lifting out edges of baking paper.
5. Cut frittata into slices and serve with fresh herbs. store remaining serves in an airtight
container in the fridge for up to three days.
Tricky Tip:
mix up the recipe with your favourite veggie combo.

Soups, Stews
and Curries
Winter warmers that are great for the soul and packed
with immunity-boosting goodness.
iquitsugar.COM 43
Vegetable Korma with quinoa
and Slivered Almonds
4 hours on high
Veg
* 1/2 cup korma paste (look for * 2 baby yellow squash, quartered
sugar-free varieties)
* 1 zucchini, cut into chunks
* 1/2 cup almond meal * 1 cup kale leaves, washed and
* 1 brown onion, thinly sliced roughly chopped
* 2 cloves garlic, crushed * 1 red capsicum/pepper, cut into
* 1 cup (or
store-bought vegetable stock) * 1/2 cup slivered almonds, lightly
toasted
* 1 x 400ml can coconut milk
* Cooked Quinoa
*
* * 1 cup or sliced
cucumbers, to serve
* 1/2 cup frozen peas * fresh coriander, to serve
In the morning:
1. Combine korma paste, almond meal, onion, garlic, vegetable stock, coconut milk,
In the evening:
1.
2. Serve korma over a bed of warm quinoa and top with slivered almonds.
44 i quit sugar slOw COOker COOkbOOk | sOuPs, stews and Curries

Vegetable Korma with quinoa and sliVered almonds
iquitsugar.COM 45
Classic Pea and Ham Soup
4 hours on high
* 500g split peas, soaked overnight *

and drained
*
* 2 litres water * 2 bay leaves
* 1 ham bone (hock, approximately * 2 tablespoons fresh thyme, roughly chopped
1.5kgs)
* freshly ground black pepper, to taste
1. Place all of the ingredients (except the thyme) in slow cooker insert. Cover and cook on
desired consistency. Serve with a sprinkle of fresh thyme.
Tricky Tip: Because of the gelatinous nature of the ham hock/bone your soup will solidify
when cooled. Simply warm it up again in the slow cooker or over a low heat on the stove
top before serving.
Suggested Sides:
1. Gluten-free Damper or toasted sourdough.
2. Natural, full fat yoghurt or sour cream.

CLASSIC PeA AnD HAM SOUP
iquitsugar.COM 47
Thai Pumpkin ‘n’ Cauliflower Soup
with Probiotic Greek Yoghurt
4 hours on high
Veg
* *
* 2 potatoes peeled, chopped into chunks
* 2 garlic cloves, crushed * 500g pumpkin, chopped into chunks
* 1 lemongrass stem, white part only, * sea salt and freshly ground black
pepper, to taste
* * 1.25 litres
(or store-bought vegetable stock)
*
* 1/2 cup Probiotic Greek Yoghurt (or
natural full-fat yoghurt), to serve
* 1/2 teaspoon ground turmeric
* 2 tablespoons fresh coriander, to
* 1 teaspoon ground cumin serve
*
(depending how hot you like your soup)
1. Place all the ingredients (save some chilli to garnish) except for the yoghurt in the
slow cooker insert. Cook on low for 8 hours or high for 4.
2. Once cooked, use a stick blender to puree the ingredients to desired thickness. Ladle
into bowls and serve with a dollop of yoghurt and a sprinkle of fresh coriander.
Suggested Side:

THAI PUMPKIn ‘n’ CAULIFLOWeR SOUP WITH PROBIOTIC GReeK yOGHURT
iquitsugar.COM 49
Sarah’s Mum’s Hungarian Goulash
ServeS Preparation time: 15 minutes
4 hours on high
“
Sarah says
”
* 1kg beef stewing meat (bladebone, * 2 tablespoons sweet paprika
chuck roast or any kind of stewing
* 2 bay leaves
beef), cut into 2cm cubes
* 1 teaspoon caraway seeds
* 4 carrots, cut into 2cm chunks (or you
can use 4 red potatoes) * 1/2 teaspoon freshly ground black
pepper
* 2 medium green capsicums/peppers,
deseeded and cut into 2cm chunks * 1/2 teaspoon sea salt
* 2 onions, thinly sliced * 1/2 teaspoon granulated stevia,

optional
* 2 cloves garlic, crushed
* 1 cup Beginner’s Beef Stock
* 3 tomatoes, peeled and quartered (or store-bought beef stock)
(approx. 1/2 can diced tomatoes)
* 1 1/2 tablespoons tomato paste
In the morning:
1. Place beef in base of slow cooker insert. Cover with carrots, capsicum, onion, garlic,
tomatoes, tomato paste, spices and pepper, salt and stevia. Pour over the stock and stir
to combine. Cover and cook for 8 hours on low or 4 hours on high.
Suggested Sides:
1. Whole-wheat pasta or rice or Thyme and Celeriac Mash.
2. One serve steamed greens per person.
50 i quit sugar slOw COOker COOkbOOk | sOups, stews and Curries

SARAH’S MUM’S HUnGARIAn GOULASH
iquitsugar.COM 51
Chicken and White Bean Soup
3-4 hours on high
* 600g chicken thighs, cut into chunks *

* *
* * 1 1/2 tablespoons tomato paste
* 4 cups Chicken stock
*
* *
* 1 teaspoon sea salt
1.
Suggested Side:
1.
52 i quit sugar slOw COOker COOkbOOk | sOups, stews and Curries

CHICKen AnD WHITe BeAn SOUP
iquitsugar.COM 53
Fragrant Moroccan Lamb Tagine
6
Yep, the kind of meal you’d skip a date with Ryan Gosling for…
* 1.5kg stewing lamb, diced * 1 tablespoon tomato paste

* 1 teaspoon sweet paprika *
* 1 teaspoon ground cumin * 1/2 can diced tomatoes
* 1 teaspoon ground turmeric * 1x400g can chickpeas, drained and
rinsed
* 1 teaspoon ground cinnamon
* 1 teaspoon ground ginger * 1/2 cup kalamata olives, pitted
* 1 tablespoon harissa paste * 1/2 cup of Probiotic Greek Yoghurt

(or natural, full-fat yoghurt), to serve
* 2 cups Chicken Stock
(or store-bought chicken stock) * 1/2 cup torn mint leaves
The night before:

1.
the meat is covered and leave overnight in the fridge.
The next morning:
1. Combine harissa paste with stock, onion and tomatoes. Pour over lamb. Cover and cook
Before serving:
1. Lift off lid and toss in chickpeas and olives. Cover and cook for another hour on low or
Suggested Sides:
1. or sliced cucumbers.
2. Sweet Potato Mash or Cooked Quinoa.

Autumnal Veggie and Apple Stew
2 hours on high
Veg
This is a great recipe to try when you’re slowly adding sweetness back in during Week Six of the
8-Week Program.
* 2 sweet potatoes, peeled and * 1/2 teaspoon sea salt

chopped roughly into chunks
* 1/2 teaspoon freshly ground black
* 200g pumpkin, cut into cubes pepper
* 4 carrots, peeled and roughly chopped * 1/2 teaspoon cumin
* 4 parsnips, peeled and roughly * 1/2 teaspoon ground cinnamon
chopped
*
* (or store-bought vegetable stock)
* 2 cups silverbeet, roughly chopped * 1/2 cup fresh parsley, roughly
chopped
* 2 green apples, cored, peeled
and roughly chopped
1. Place all the ingredients but the silverbeet in the slow cooker insert.
Once cooked stir through silver beet until wilted. Ladle soup into bowls and top with
pecans.
Tricky Tip:
.
Suggested Side:
iquitsugar.COM 55
Spiced Lamb Shoulder
Preparation time: overnight
4 hours on high
* 1.5cm piece ginger, peeled and * 1 1/2 cups water or

Stock (or store-bought vegetable stock)
* * 2 medium carrots, peeled, chopped into
chunks
* 1 tablespoon tomato paste
* juice of half a lime * 2 medium parsnips, peeled, chopped into
chunks
* 2 teaspoons ground cumin
* 1 red onion, cut into wedges
* 2 teaspoons smoked paprika
* 1 sweet potato, peeled, chopped into chunks
* 1 teaspoon ground coriander
*
* 1 teaspoon dried turmeric
* cold water
* 1 teaspoon sea salt * 1 teaspoon sumac

* 2kg lamb shoulder, bone in *
garnish
*
The night before:

1. Combine ginger, garlic, tomato paste, lime, spices and salt in a bowl. Score the lamb
(2cm deep) several times. Place lamb in slow cooker insert and drizzle with oil, and then
rub on spice mixture to coat and get into the grooves. Cover and place the slow cooker
insert in the fridge overnight to marinade.
In the morning:
1. Tuck root veggies around the edges of the lamb and underneath if you need to. Pour
1 1/2 cups water or stock into slow cooker insert to cover the base. Cover and cook on
low for 8 hours or high for 4 until meat is tender and falling off the bone, taking care
not to allow slow cooker to run dry. Add 1/2 cup more water or stock to slow cooker
throughout cooking if the water has evaporated completely (remember to increase
2. When cool enough to handle remove lamb and root veggies from the slow cooker.
leftover sauce. Leave lid off and cook on high for 20 minutes until sauce thickens into
gravy. Serve veggies with lamb and gravy. Garnish with fresh coriander.
Suggested Sides:
1. Cooked Quinoa or or Thyme and Celeriac Mash.

SPICeD LAMB SHOULDeR
iquitsugar.COM 57
easy Beef Curry
6
Our social media whizz, Renee, shared her winning beef curry recipe. The pumpkin gives it an
unexpected sweetness and makes it incredibly creamy.
* * 1 cup diced veggies of your choice

(zucchini and squash work well)
*
* 2 cloves garlic, crushed *
* 1 tablespoon cumin *
you have left), shredded or diced
* 1 tablespoon curry powder
* 1/2 cup natural, full-fat yoghurt, to serve
*
* coriander, to garnish
* 500g pumpkin, diced
1. Pour coconut milk into the slow cooker insert. Add onion, garlic, spices, chillies, beef and
with fresh coriander and your choice of sides.
Suggested Sides:
1. Basmati or jasmine rice.
2. Pappadums.
One serve steamed greens per person or green salad.

Nan’s “Country Captain”
6
Our editorial coordinator Steph shared this family recipe – it’s her Nan’s signature dish. Country
* * 2 teaspoons curry powder

* * 1/2 teaspoon cayenne pepper
* * 1 teaspoon turmeric
* 1/4 cup desiccated coconut, optional *
* 1 cup coconut milk * sea salt and freshly ground black
pepper
* 1/2 cup Chicken Stock
(or store-bought chicken stock) * 1/2 cup frozen peas or snow peas
1. Place the chicken, onion, garlic, desiccated coconut, coconut milk, stock, curry powder,
2.
too much add some extra stock. Cover and cook on high for a further 10 minutes until
peas or snow peas are cooked.
Suggested Sides:
1. Basmati rice or jasmine rice.
2. Lime wedges.
Fresh coriander.
4. Flaked almonds.
iquitsugar.COM 59
Thai Green Curry ‘n’ Squash
2 1/2 hours on high
Veg
Spaghetti squash (also known as vegetable spaghetti) is a staple in American fruit and veg stores.
cooked, can be shredded into pasta-like strands and makes a nice substitute for wheat-heavy pasta.
The beauty of this dish: you cook your “pasta” with the curry – a one-pot miracle!
* 1 medium spaghetti squash * 2 cups snow peas or green beans, tips

removed
* 2 x 400g cans full-fat coconut milk at
room temperature *
* 1/4 cup water * 2 zucchinis, chopped into chunks
* 2 tablespoons green curry paste (opt * fresh coriander, to serve
for sugar-free/low sugar varieties)
1. Cut your spaghetti squash in half crosswise. Scoop out the seeds from the inside of your
squash halves (these are delicious roasted).
2.
Pour the coconut milk into the base of your slow cooker, add curry paste and stir
through the coconut milk.
4. Place your spaghetti squash halves - cut side down - into coconut curry mixture. Add
5. Carefully (they’ll be hot!) remove the squash halves from your slow cooker. Once cool
enough to handle, using tongs and a fork, scrape out the squash in spaghetti-like
strands into serving bowls.
Ladle coconut curry and snow pea mixture over spaghetti squash. Serve with fresh
coriander.
Tricky Tip: If you can’t source spaghetti squash add extra zucchini and baby yellow squash
during Step 4 instead.
Suggested Sides:
1. One serve steamed Asian greens per person.
2. Jasmine rice or Cooked Quinoa.

Weekday
Dump ‘n’ Run
Simply throw the ingredients into the slow cooker and press
play. Come home to a ready-made dinner without all the fuss!
iquitsugar.COM 61
Sarah’s Cinnamon Beef Cheeks
Preparation time: 5 minute
6
* 4-5 beef cheeks (approximately * 1 teaspoon each fresh thyme leaves and
800g-1kg), trim the fat from the rosemary leaves, roughly chopped
outside (it can be quite thick) and cut
* 2 teaspoons ground cinnamon or 2
cinnamon sticks
* 1 tablespoon olive oil * 1 teaspoon vanilla powder, optional
* 200g Portobello mushrooms (or any * 1 tablespoon tomato paste, optional
mushrooms), roughly chopped
* 1 cup Beginner’s Beef Stock
* 1 carrot, roughly chopped (or store-bought beef stock)
* 2 celery stalks, roughly chopped *
* (or red wine; or a combo of both)
* 2 garlic cloves, crushed *
mixed to a paste in cold water, optional
*
In the morning:
1. Place beef cheeks in the slow cooker insert. Place the rest of the ingredients (except the
In the evening:
1.
Serve beef cheeks with your choice of sides.
Suggested Sides:
1. Cooked Quinoa or jasmine rice.
2. One serve steamed green beans per person.
62 i quit sugar slOw COOker COOkbOOk | weekday duMP ‘n’ run

One-Pot Apple Cider Chicken
6
* 1kg chicken thighs *

* 1/4 cup tamari or soy sauce * 2 shallots, thinly sliced
* 1/4 cup apple cider vinegar * 2 bay leaves
* juice of half a lemon * 2 tablespoons fresh parsley, chopped
In the morning:
1. Place the chicken in the base of the slow cooker insert. Combine all the other
ingredients but the parsley in a small bowl. Pour over the chicken, toss lightly to coat.
2.
In the evening:
1. To serve, remove bones (if there are any) from the slow cooker leaving the chicken
behind. Save the bones to make Chicken Stock later. Shred chicken and ladle excess
sauce over meat once dished up.
Suggested Sides:
1. One serve steamed greens per person (broccolini works well).
2. Cooked Quinoa.
iquitsugar.COM 63
Icarian Lemon Pork
6
Sarah’s travels with National Geographic in the world’s Blue Zones (where people live longest) dug up
this surprising fact: the one ingredient all “zones” have in common is pork. In Icaria, a Greek island
* 1kg pork, preferably shoulder or collar, *

* 1 onion, sliced into rings
pork chops (only remove really chunky
bits of fat…you need to leave quite a * 2 cloves garlic, crushed
bit of fat on to really get the full Greek * sea salt
*
* 1/4 cup water or stock (any type will
work) paste in cold water
* juice of 2 lemons
In the morning:
1. Place the meat in the slow cooker insert, pour the stock/water, half the lemon juice and
the oil over the top, and place the onion and garlic on top. Sprinkle with plenty of salt.
In the evening:
1. Once cooked, ladle out some of the juices, mix with a tablespoon or two of arrowroot/
Suggested Sides:
1. Cooked Quinoa or Thyme and Celeriac Mash.
2. One serve steamed greens per person or Greek salad.
Olives and cheese.

Pesto Chicken
with Green Olives and Quinoa
6
* * 1 teaspoon dried oregano

* 1/2 cup pitted olives, green or black * 1/2 teaspoon sea salt
* 1 x 400g can chickpeas, drained and * freshly ground black pepper
rinsed
*
* 2 heaped tablespoons homemade * 2 cups Chicken Stock (or store-bought
basil pesto (or store-bought pesto) chicken stock)
* 1 teaspoon cumin * 1 cup uncooked quinoa, rinsed twice
In the morning:
1. Place the eggplant, olives, chickpeas, and pesto in the base of the slow cooker insert.
Sprinkle with the spices and salt and pepper. Lay the chicken thighs on the top of the
mixture. Stir to coat the chicken with the seasoning. Pour stock over all the ingredients.
2.
In the evening:
1. When chicken is cooked and tender remove from the slow cooker and pour in the rinsed
2.
minutes before serving with the chicken.
iquitsugar.COM 65
Grounding Beef and Roots Stew
6 Cooking time: 8 1/2 hours on low
4 1/2 hours on high
Sarah talks often about Ayurvedic healing, which focuses on balancing imbalances. You can read
more here
hearty meat dishes and root veggies are best for you.
* 500g beef chuck steak, cut into large * 1/2 cup red wine
cubes
* extra water, if required
* 1/2 teaspoon sea salt * 2 medium carrots, halved and cut
* freshly ground black pepper into quarters, lengthways
* 1 medium brown onion, cut into * 2 medium parsnips, halved and cut
wedges into quarters, lengthways
* 2 cloves garlic, crushed * 1 large swede, cut into wedges
* 2 1/2 cups Chicken Stock * freshly chopped parsley, to serve
In the morning:
1. Place beef in the slow cooker insert, season with salt and pepper. Add onion, garlic,
Before serving:
1. If the meat looks like it’s drying out add 1/4- 1/2 cup extra water or stock. Add
vegetables. Cover and cook on high for 1 hour. Serve the meat and root veggies with
fresh parsley.
Suggested Side:
1. One serve steamed greens per person (green beans work well).

GROUnDInG BeeF AnD ROOTS STeW
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Juicy Jerk Chicken
with Easy Slaw
6
* 1.5-1.8 kg whole organic chicken easy Slaw

* 1 tablespoon rice malt syrup *
(stalks and heads)
* 1 tablespoon all spice
* 1 teaspoon ground cinnamon * 1 medium pack pre-shredded
coleslaw mix
* 2 teaspoons sea salt
* 4 green shallots, sliced
* 1/2 teaspoon cayenne pepper
*
In the morning:
1. Place the chicken in the slow cooker upside down (this keeps breast meat juicy).
2. Combine lime juice with spices in a small saucepan. Heat lime juice mixture with rice
malt syrup to combine.
Pour mixture over upside down chook and rub to coat thoroughly (including the cavity).
4.
In the evening:
5. Prepare the easy slaw: In a large pan heat some olive oil, then gently sweat the
broccolini until almost tender, add the remaining ingredients and stir until warmed
through.
Suggested Sides:
1. Cooked Quinoa or Citrusy-spiced Sweet Potatoes.

L A MB
1 .Lemon and Cinnamon Lamb shanks

with a Lemony Gremolata
4 hours on high
Cooking lamb shanks slowly allows you to extract the most meat possible from the bone.
Use any leftover lamb in this dish to make two more delicious meals.
* * 1 teaspoon dried thyme

* * 1 teaspoon ground cinnamon
* 2 large carrots, chopped into 2 cm chunks Lemony Gremolata
* *
(reserve the leaves, chopped)
* *
* 2 cloves garlic, crushed * grated zest and juice of 2 lemons, or 2
* 1 cup Chicken Stock tablespoons chopped preserved lemon
(or store-bought chicken stock) * 1/4 cup extra virgin olive oil
* dash of apple cider vinegar * 1 teaspoon sea salt
* 1 bay leaf
In The Morning:
1. Place onion, carrot, celery and potatoes in the slow cooker. Arrange the shanks on top
then add the remaining ingredients (except the celery leaves and broccolini) over the lot.
Stir a little (no need to mix completely). Put on the lid then cook for 8 hours on low or 4
hours on high.
Before Serving:
1.
combining all ingredients in a jar and shaking vigorously.
2. Once you’re ready to serve, remove the shanks and pull the meat from the bones. Serve
with the Lemony Gremolata.
continued on next page
iquitsugar.COM 69
Tricky Tip:
lemon when you put all of the ingredients into the slow cooker with the shanks.
Suggested Sides:
2. Sweet Potato Mash.
2 .Spiced Lamb and Chickpea Stew

2 1/2 hours on high
* * 1 litre Chicken Stock

whatever amount you have), shredded (or store-bought chicken stock)
or 500g lamb stewing meat
*
* 2 carrots, diced * 2 zucchinis, cut into 2cm pieces
* 1 brown onion, diced * 1x 400g can chickpeas, drained and
* 2 stalks celery, diced rinsed
* 2 cloves garlic, crushed * 1/2 can diced tomatoes
* 2 tablespoons ground cumin * 1 tablespoon arrowroot (for gluten-free)
* 1 tablespoon harissa paste
water
* 1 tablespoon smoked paprika
* fresh parsley, to serve
1. Combine all ingredients in the slow cooker insert (if using raw stewing meat, add it in
now). Cover and cook on low for 5 hours or high for 2 1/2 hours or until vegetables are
tender and stew base has reduced. If the stew doesn’t look thick enough add chia seeds
through sauce.
2.
Ladle into bowls and serve with fresh parsley.
Suggested Side:
1. Gluten-free Damper or Cooked Quinoa.

LeMOn AnD CInnAMOn LAMB SHAnKS WITH A LeMOny GReMOLATA
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3 .Shanky Shepherd’s Pie
4-6 Cooking time: 40 minutes
Ok, so this isn’t a slow cooker recipe as such…but is a great way to serve up your shanks.
* 2 teaspoons coconut oil, butter or ghee * 1x 400g can brown lentils, drained and
rinsed
*
* * 1/2 cup Chicken Stock (or other stock if
you prefer)
* 1 teaspoon ground cumin
* 2 cups Sweet Potato Mash
*
whatever amount you have), shredded * 4 tablespoons butter
or 500g lamb stewing meat
1.
2. In a large pot or pan heat oil and
sauté the carrots, onion and cumin
until soft. Add shredded meat, lentils
Spoon mixture into a lightly greased
ramekins and spread Sweet Potato

Mash over the top.
4. Dot with the butter and bake for
about 25 minutes, or until golden.
Suggested Side:
1. One serve steamed zucchini and snow peas per person.

Comfort Classics
and Pot Roasts
A chapter of our favourite home-style recipes inspired by
wintery weekends and Sunday roasts.
iquitsugar.COM 73
Cheat’s Bangers ‘n’ Mash
4 hours on high
You can buy a prepackaged bag of diced carrot, celery and onion at your local supermarket to make
this recipe a super easy, mid-week meal. The best part? The potatoes collapse all by themselves so no
mashing required!
* 4 potatoes, peeled, washed and cut * 1 tablespoon garlic powder (or 1

into chunks teaspoon fresh, chopped garlic)
* 2 onions, sliced into rings * 1 teaspoon sea salt
* 1 cup carrot, roughly chopped * 1 teaspoon freshly ground black pepper
* 1 cup celery, roughly chopped * 1 cup cup Beginner’s Beef Stock
(or store-bought beef stock)
* 8 thick sausages (pork or beef), cut
into thirds
1. Put the potatoes, onions, carrot, celery and then sausages into the slow cooker. Sprinkle
in the garlic powder and season with salt and pepper. Stir gently to combine and pour
the stock evenly over the top. Cover and cook for 7-8 hours on low or 3-4 hours on high.
2. Remove sausages from slow cooker insert and use a fork to mash any leftover chunks
of potatoes to desired consistency. Serve.
Suggested Sides:
1. Cider-glazed Beets or easy Slaw.
74 i quit sugar slOw COOker COOkbOOk | COMfOrt ClassiCs and pOt rOasts
n
CHICKe
1 .Roast chook
with leeks and fennel
6
Roasting a whole chook is the most economical way to eat chicken. Use this recipe as a base to cook
Sarah’s Mum’s Chicken Soup and Mexican Chilli Chicken Tacos.
* 1.5kg whole organic chicken * 2 baby fennel or one medium fennel

* 1 lemon, unpeeled, roughly chopped * 1 leek
* 5 cloves garlic, unpeeled, smashed *
with the back of your knife
* 2 bay leaves
* 5 sprigs fresh thyme * 1 cup Chicken Stock (or store-bought
* 5 stems Italian parsley chicken stock, or water)
* kitchen string (any string made of *
cotton or hemp)
paste in cold water
* 5 tablespoons butter
1. Wash chicken and pat dry. Stuff the chook from the bottom end (where the legs end)
with the lemon, garlic and herbs. No need to be delicate. Tie the legs with kitchen string
2. Melt the butter in a hot frying pan and brown the chook all over. Meanwhile, remove
some of the fronds and woody ends from the fennel and cut bulb lengthwise into 2cm
wedges and place in the slow cooker insert.
lengths, then slice each lengthwise in four. Add to the fennel. Place chook on top.
4. Now add wine to the frying pan and bring to the boil. Pour wine over the chicken and
vegetables, setting aside the pan for later. Add the bay leaf and stock/water and cover
5. To make the gravy drain the juices from the slow cooker into the frying pan and bring to
Suggested Sides:
1. Garden salad or steamed broccolini.
iquitsugar.COM 75
2 .Sarah’s Mum’s Chicken Soup
2 hours on high
“ This recipe is wonderfully weekend-evocative for me. In

winter Mum would always put a big pot of stock on the stove
on Saturday and it would bubble away for hours, then Sunday
Sarah says
lunch was chicken soup full of root vegetables and herbs.
”
* * 1 stalk celery, cut into 1.5cm chunks,
(or whatever amount you have). You can as well as the leaves
also use 400g diced thicken thighs if you
* 1 swede, cut into 1.5cm chunks (you
don’t have leftovers. can use turnip instead, if you prefer)
* 1.5 litres Chicken Stock (or store-bought * 2 zucchinis, cut into 1.5cm chunks
chicken stock)
* 2 tablespoons arame (seaweed),
* 2 carrots, cut into 1.5cm chunks optional
* 1 brown onion, cut into 1.5cm chunks * handful parsley, chopped
1. Add all the ingredients (if you’re using raw chicken) to the slow cooker. Stir. Cover and
cook on low for 4 hours or high for 2. Note: If you’re using leftover chicken remove the
Suggested Side:
1. Ham and cheese toastie.
76 i quit sugar slOw COOker COOkbOOk | COMfOrt ClassiCs and POt rOasts
SARAH’S MUM’S CHICKen SOUP
iquitsugar.COM 77
3 .Mexican Chilli Chicken Tacos
4-6 Cooking time: 1 1/2 hours on low
45 minutes on high
This recipe came about organically at our photo shoot. We had all this delicious food and the natural
decision was to do a bit of a “make-your-own taco” spread for lunch. If you don’t have leftover chicken
you can use 500g chicken mince or half a roast chook from the supermarket instead (it tastes just
as good).
* * 1 red chilli, sliced with seeds, optional

(or whatever amount you have),
* 1 cup fresh coriander, chopped
shredded or 500g chicken mince roughly
*
Toppings
* juice of 2 limes
* 1/4 red cabbage, shredded
* 1 tablespoon olive oil
* 1 avocado, mashed or cubed
* 1 teaspoon cumin
* coriander
* 1 teaspoon chilli powder
* lime wedges
* 1 teaspoon smoked paprika
* sour cream
* sea salt and freshly ground black
* or tzatziki
pepper, to taste
* Lemony Gremolata
* 1/4 cup Chicken Stock (or store-bought
chicken stock)
1. Place the shredded chicken (or mince) in the slow cooker. Add garlic, onion, lime juice,
olive oil, spices and salt and pepper. Stir all the ingredients to ensure the chicken is
coated.
2. Cover and cook for 1 1/2 hours on low or 45 minutes on high. Warm the tortillas in the
microwave or grill. Spoon the chilli chicken mixture into each tortilla and garnish with
your choice of toppings.
MexICAn CHILLI CHICKen TACOS
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Matt Preston’s Slow Roasted Pork
Shoulder with Apple and Leeks
4 1/2 hours on high
Matt Preston is the king of the traditional hearty roast. He kindly let us adapt this recipe from his
latest book Fast, Fresh and Unbelievably Delicious for a slow cooker.
* 1.25kg pork shoulder, boned and rolled, layer of fat removed. (Ask the butcher to do this
for you. Alternatively see the instructions below for making crackling with excess fat.)
Cider Gravy Apple and Leeks
* 1 teaspoon sea salt * 2 tablespoons olive oil
* * 2 tablespoons apple cider vinegar
* 1 cup Chicken Stock (or store-bought * 1 tablespoon rice malt syrup
chicken stock)
*
* 1 garlic clove, crushed * 2 large leeks, cut in half lengthways and
* then into 5cm pieces
* freshly ground black pepper * 1 1/2 -2 green apples, peeled, cored and
cut into wedges
* 1 tablespoon rice malt syrup
* * sea salt and freshly ground black pepper
In the morning:
1. Score the skin of the pork and season with sea salt. Place pork in the base of the slow
In the evening:
1. Prepare the apple and leek mixture by whisking together the oil, cider and rice malt
syrup. Add the chopped sage. Coat the leeks and apple with the cider dressing, season
with salt and pepper.
2.
Cover and cook on high for another hour until vegetables are tender.
Carve the pork and serve with apple, leeks and a drizzle of sauce.
Tricky Tip:
skin of the rind with the tiniest amount of olive oil to help the salt and pepper stick. (Too
much oil slows the crackling down.) Season the top of the fat with salt and pepper. Lay
cooked. Allow to cool slightly before serving.
eeF BRISKeT
B
1 .Beef Pot Roast

with Braised Coco-nutty Cabbage
4-5 hours on high
Use the leftover beef from your pot roast to make a batch of Hearty Irish Beef Stew and a warming
bowl of Beef Hash.
* * 1/2 cup Beginner’s Beef Stock

large chunks (or store-bought beef stock)
* *
(use in the
* 5 garlic cloves
Stock) and chopped into thirds
Braised Coco-nutty Cabbage
* 2 medium brown onions, quartered
* 1 tablespoon coconut oil
* 800g whole beef topside, brisket or
blade roast *
* sea salt and freshly ground black * 1/2 head green savoy cabbage
pepper
* 1/2 cup desiccated coconut
1. Place vegetables in base of slow cooker.

2. Season the beef with salt and pepper. Place beef on top of the vegetables.
Add rosemary and garlic cloves. Poor stock over beef and cover with lid.
4.
5. In the meantime make the Braised Coco-nutty Cabbage. Heat coconut oil in a fry pan,
cook onion until clear. Toss through cabbage and coconut and cook until cabbage has
wilted and coconut is golden.
Serve meat and vegetables straight from slow cooker with the cabbage.
Suggested Sides:
1. One serve of steamed zucchini per person.
iquitsugar.COM 81
2 .Hearty Irish Beef Stew
2 hours on high
This recipe isn’t just for leftovers. It also works well with 500g of stewing beef.
Remember to allow for extra cooking time if you’re using raw meat.
* * 1 tomato, cut into quarters

amount you have), shredded
* 1 teaspoon oregano
* 1 teaspoon sea salt * 2 cloves garlic, chopped
* 1/4 teaspoon freshly ground black pepper * 1/2 cup stock of your choice
* 1 cup leek, sliced * 2 teaspoons sweet paprika
* 1 brown onion, thinly sliced *
* 4 sticks celery, roughly chopped
paste in cold water
* 1 medium potato, peeled and cut into
*
you prefer) (to serve)
1. Place all ingredients into the slow cooker. Cover and cook on low for 4 hours or high for 2.
Suggested Sides:
1. Thyme and Celeriac Mash or Gluten-Free Damper.
3 .Beef Hash
2 hours on high
If you’ve got no leftover beef for this recipe you can use 400g of beef mince instead.
* 1 tablespoon olive oil * 4 potatoes, washed and grated using a

cheese grater (skin on)
*
* 1 clove garlic, crushed * 1 egg, whisked
* Beginner’s Beef Stock * 2 sprigs fresh rosemary

(or store-bought beef stock) * 2 teaspoons apple cider vinegar
* * 1 tablespoon butter
(or whatever amount you have)
* sea salt and freshly ground black pepper,
to taste
1. Combine all ingredients in the slow cooker. Dot with butter. Cover and cook on low for
4 hours or high for 2. Note: If you’re using leftover beef add it to the slow cooker in the
2. Serve hot once the potatoes have some colour.
MexICAn CHILLI CHICKen TACOS

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Sarah’s Lemony Picnic Chicken
with Gremolata
6-8
“ pre-browned chook in with some herbs, turned it on and

went about my day. So simple. Note: It’s best to pre-brown the
Sarah says chook for this recipe if you can.

”
* 1.5 kg whole organic chicken * 5 tablespoons butter
* 2 lemons, unpeeled, roughly chopped *
* 5 cloves garlic, unpeeled, smashed * 1 cup Chicken Stock (or store-bought
with the back of your knife chicken stock, or water)
* 1 bunch rosemary * 1 cup Lemony Gremolata
* kitchen string (any string made of
cotton or hemp)
1. Wash chicken and pat dry. Stuff the chook from the bottom end (where the legs are) with
the lemon, garlic and rosemary. No need to be delicate. Tie the legs with kitchen string
2. Melt the butter in a hot frying pan and brown chicken all over.
Place the chicken in the slow cooker insert upside down (to keep the meat juicy).
4. Add wine to the frying pan and bring to the boil. Pour wine mixture over the chicken. Add
5. In the meantime make the Lemony Gremolata. Once cooked remove the chicken and
baste with the Gremolata before serving.
Tricky Tip: Freeze the leftover juices from the slow cooker in ice cube trays to use as
gelatinous and super-nutritious stock cubes later.
Suggested Sides:
1. Braised Coco-nutty Cabbage or one serve steamed greens per person or Easy Slaw.
2. Citrusy-spiced Sweet Potatoes.
SARAH’S LeMOny PICnIC CHICKen WITH GReMOLATA
iquitsugar.COM 85
ned beef
cor
1 .Meal-in-One Corned Beef

with White Sauce
4 hours on high
Use the leftover corned beef from this recipe to make the Reuben Deli Sandwich.
* 2 onions, quartered * 3 medium carrots, cut into large

chunks
* 1.3kg-1.5kg corned beef
* 4 cups Chicken Stock * 12 baby potatoes, halved
(or store-bought chicken stock) White Sauce
* 1/4 cup apple cider vinegar * 50g butter
* enough water to cover meat *
* freshly ground black pepper * 1/4 cup full-fat milk
* 2 bay leaves *
* 4 cloves
1. Place onions in base of slow cooker. Rinse corned beef thoroughly under cold water.
Place in slow cooker on top of onions. Add chicken stock, vinegar and enough water to
cover meat. Add pepper, bay leaves and cloves. No need to season with salt, the corned
beef will be salty enough.
2. Cook on low for 8 hours or high for 4. In the last 1-2 hours of cooking add carrots and
potatoes (tucked in around the sides and base of the beef).
3. Remove meat from cooking liquid and slice. Serve with carrots, potatoes and white
sauce.
To make white sauce:
1.
Gradually stir in 2 cups of strained cooking liquid from slow cooker. Return to heat and
gradually pour in milk. Continue stirring until mixture boils and thickens. Stir through
parsley.
Suggested Side:
1. One serve steamed greens per person or a garden salad.
86 i quit sugar slOw COOker COOkbOOk | COMfOrt ClassiCs and pOt rOasts
2 .Reuben Deli Sandwich
6
1 1/2 hours on high
take on a classic Reuben sandwich - Katz’s Deli style. Usually it’s laden with sweet sauce and served
* 2 cups leftover sliced, or shredded Thousand Island Dressing

corned beef (you can use deli sliced
* 1 cup whole egg mayonnaise
corned beef, if you like)
* 1/2 tablespoon rice malt syrup
* 2 cups Homemade Sauerkraut (or store-
bought sauerkraut, made with salt or * 1/2 teaspoon Dijon mustard
whey only, not vinegar or sugar) * 1 tablespoon harissa paste
* 1 tablespoon caraway seeds * juice of half a lemon
* 2 cups Swiss cheese, grated * sea salt and pepper to taste
* rye sourdough to serve, optional
1. Lay the beef in the bottom of the slow cooker sprinkle the sauerkraut on top and the
or high for 1 1/2.

2. Meanwhile make the Thousand Island Dressing. Combine all the ingredients in a jar and
shake until combined. Alternatively whiz it up using a hand-held blender.
Serve the corned beef mixture by itself or in between two slices of rye sourdough
topped with the dressing.
iquitsugar.COM 87
MARGARET FULTON’S SCOTCH BROTH
6-8 Cooking time: 8-10 hours on low
4-5 hours on high
* * 2 stalks celery, sliced

* * 1 small swede, parsnip or turnip, diced
(or store-bought vegetable stock)
* 1/2 cup pearl barley, washed pepper, to taste
* *
* 2 carrots, diced
1. Place shanks in the base of slow cooker insert with stock and barley, add vegetables
around the shanks. Cover and cook on low for 8-10 hours or high for 4-5.
2. Once cooked remove shanks from the slow cooker and pull away the meat from the
top of the soup, return meat to slow cooker and add seasoning if needed.
Serve very hot, sprinkled with fresh parsley.
Suggested Sides:
KATE GIBBS’ SLOW-COOKED
PORK SHOULDER WITH BEER,
KALE AND CRACKLING
6-8
* 2.5kg deboned pork shoulder * 1 cup stout

* sea salt * 2 tablespoon rice malt syrup
* 2 tablespoons fennel seeds * 2 teaspoons ground cinnamon
* 5 garlic cloves, peeled * 1 tablespoon olive oil
* zest of 1 lime * freshly ground black pepper
* * lime wedges, to serve
* 1 large bunch kale, stalks removed
(discarded)
1.
to cut lines into the skin at 2cm intervals (without cutting all the way to the meat), or
a sharp knife to carefully remove the skin from the pork in one piece. Place pork skin
2. Meanwhile, using a mortar and pestle, smash the fennel seeds, garlic and lime zest to
Place the kale leaves in the bottom of the slow cooker insert, pushing them down a
little. Place the pork on top.
4. Whisk together the remaining ingredients in a medium bowl and pour over the pork,
hours on high until pork is very tender.

5. Carve pork and serve with kale, a drizzle of sauce from the slow cooker and shards of
crackling.
Tricky Tip: Ask your butcher to remove the rind from the pork for you, as well as cut lines
into the skin, being careful not to go all the way through.
iquitsugar.COM 89
Beef Brisket ‘n’ Beer
with Gravy
4-5 hours on high
* 1.5-2kg rolled beef brisket or silverside, * 1 tablespoon rice malt syrup

trimmed of fat (for what to do with excess
* 1/2 teaspoon dried thyme or 1 fresh
fat go here) sprig
* 2 brown onions, thinly sliced * 1 bay leaf
* 4 potatoes, washed and cut into chunks * sea salt and freshly ground pepper, to
* taste
* 1 clove garlic, crushed *
mixed to a paste in cold water
* 1 cup beer (a dark malty one is best)
1.
meat and then the rest of the onions. In a bowl combine beer, rice malt syrup, garlic,
thyme, pepper and the bay leaf.
2. Pour beer mixture over meat and then tuck the remaining veggies around the edges of
the meat. Cover and cook on low for 8-10 hours or high for 4-5.
To make a gravy:
1. Take out the meat and veggies from the slow cooker. Dissolve two tablespoons of
cooker, stirring as you go. Cook on high with the lid off until the mixture thickens and
reduces.
Suggested Sides:
1. Cooked Quinoa.
2. One serve steamed greens per person (broccoli works well).
A Little Offaly
chapter
For some, offal is a sensitive topic, which is why we’re
starting slow. Try these easy recipes and you might just
have a new appreciation for nose-to-tail eating!
iquitsugar.COM 91
All Day, Every Day Pate
MAKES
1 1/2
cups
* * 1/2 teaspoon freshly ground black

pepper
* 1 medium onion, diced
* 1 1/2 cup mushrooms, roughly * 1 teaspoon ground nutmeg
chopped * 1kg beef liver, cut into 5cm x 5cm pieces
* * 1/2 cup parsley, chopped
* 1/2 teaspoon sea salt * 1/2 cup cream
1. Heat butter over medium heat. Add the onion, mushrooms, garlic, salt, pepper, and
2.
4. Transfer the mixture to a shallow dish and allow to cool for 15 minutes.
5. Place in a blender or food processor and add cream. Blend until smooth.
Scoop pate into serving dish and refrigerate for 1 hour before serving. Note: This pate
will last 1-2 days sealed in the fridge.
Suggested Sides:
1. Sourdough or crackers.
2. Olives and cheese.
92 i quit sugar slOw COOker COOkbOOk | a little Offaly ChaPter

ALL DAy, eVeRy DAy PATe
iquitsugar.COM 93
y
KIDne
1 .Mum’s Steak and kidney

4-5 hours on high
“ Mum’s original recipe comes from a little cookbook that her
espoused eating cheap cuts, and eating a little meat at each

meal, including breakfast (with carbs and sugar very much
limited). These principles were very much pivotal in my early
eating. This dish was always made on my Dad’s birthday. He
Sarah says claims it’s his favourite meal, but I think much of the delight
was derived from watching my brothers’ offal discomfort.
”
* 1 onion, peeled and sliced *
* 1 1/2 cups mushrooms, cut into small * 1/4 teaspoon sea salt
pieces
* 1/2 teaspoon freshly ground black
* 2 garlic cloves, sliced pepper, to taste
* 1kg stewing beef (chuck is best, or blade * 1/2 teaspoon dried mixed herbs
or rump), cubed (or dried rosemary)
* 2-4 sheep kidneys (or 1 ox kidney), cored * Beginner’s Beef Stock
(remove the gristle on the inside with a (or store-bought stock, or water)
small knife) and cut into small pieces
1.
salt, pepper and herbs and stir to coat the meat and kidneys. Pour over the stock, cover
and cook on low for 8-10 hours or high for 4-5.
Tricky Tip: Steak and Kidney Cheat’s Pie or the Steak

and Kidney Stew with Herby Dumplings.
Suggested Sides:
1. Sweet Potato Mash or .
2. One serve steamed greens per person (green beans work well).

2 .Steak and Kidney Cheat’s Pie
4-5 hours on high
* 2 sheets puff pastry * leftover Steak and Kidney Stew

* 1 tablespoon butter, melted
1. 10 minutes before serving the steak and kidney stew cut each pastry sheet into six
minutes until golden and puffy. Serve the stew in small bowls or ramekins with two
pastry puffs on top.
3 .Steak and Kidney Stew

with Herby Dumplings
4-5 hours on high
* 4 teaspoons butter *
* * 2 teaspoons each chopped thyme
free or otherwise) and parsley
* 1/2 teaspoon sea salt * leftover Steak and Kidney Stew
To make the Herby Dumplings:

1.
into small balls.

To cook dumplings:
1.
until dumplings are cooked.
Tricky Tip: Prepare these dumplings in advance and freeze. When you plan to use them,
remove from the freezer to thaw and cook as per instructions.
iquitsugar.COM 95
Sweetbread Burritos
4-5 hours on high
“ This was a bit of an experimental dish (that worked

beautifully!) to combine really cheap beef and some offal (for
maximum nutrition and to make it as appealing as possible to
husbands and kids). I made it for my mates Rick and Brad and
thalamus. When you buy sweetbreads, have a chat to your

Sarah says
advised to soak sweetbreads in cold water for a few hours
agrees. Check with yours.

”
* 1 green capsicum/pepper, deseeded and * 1 teaspoon dried oregano
chopped
* 1 1/2 teaspoons ground cumin
* * 3/4 cup Beginner’s Beef stock
chopped (reserve leaves for serving) (or store-bought beef stock)
* 1kg beef brisket * 6 burrito wraps, warmed
* 400g sweetbreads, cut into 1.5cm cubes
1. Place the vegetables and coriander stalks into slow cooker. Place meat and sweetbreads
on top, sprinkle over tomato paste, herbs and spices and then pour the stock over the lot.
2. Cover and cook on low for 8-9 hours or on high for 4-5. spoon mixture into burrito
Suggested Sides:
1. Fresh coriander leaves.
2. Lime wedges.
3. .
4. sliced avocado.
5.
96 i quit sugar slOw COOker COOkbOOk | a little Offaly Chapter

Stuffed Lamb’s Hearts
3 hours on high
Our general manager – Zoe – licked her lips at the thought of sharing her Nan’s best offaly dish.
Give it a go. We promise you’ll be gobsmacked by how downright delish it is!
* 6 organic lamb hearts * 1 1/2 cups red wine

* 12 rashers bacon * 1 cup breadcrumbs (or 1 cup Cooked
Quinoa for gluten free and paleo)
* 1 litre Beginner’s Beef Stock or
Chicken Stock (or store-bought * sea salt
stock)
* freshly ground black pepper
* kitchen string (any string made *
of cotton or hemp) chopped
* 1 teaspoon dried rosemary
* 1 tablespoon butter * 2 bay leaves
* * 1 teaspoon arrowroot (for gluten free
paste in cold water
*
chopped
1. In a saucepan fry onions, mushroom and garlic with butter until soft. Add the wine and
allow the mixture to reduce by half. Add the breadcrumbs or Cooked Quinoa. Season
with salt and pepper. Set aside to cool.
2. Once cool stir through sage and rosemary.
1. Trim the hearts of any excess fat and sinew (especially around the opening). Remove
for you).
2.
3.
another rasher cross-wise and secure both with string.
4. Stand the hearts next to each other in the base of the slow cooker. Add stock and bay
leaves to the base of slow cooker.
iquitsugar.COM 97
5.
aside to keep warm.
Pour the remaining sauce into a saucepan and reduce on the stove until thick. If you
thickened. Serve hearts with gravy.
Suggested Sides:
1. Thyme and Celeriac Mash.
2. One serve steamed greens per person (zucchini and green beans work well).

Same-Same
But Different
We’ve given your favourite sauce-laden recipes an
IQS makeover minus the sugar dump.
iquitsugar.COM 99
Chinese Beef Cheeks
6
green veggies to balance things out. This is also a good recipe to turn into a pie.
* * 4 tablespoons Chinese rice wine

1.5 kg), trim the fat from the outside
*
(it can be quite thick) and cut each (preferably low salt)
* 2 cups mushrooms, sliced (shitake or
* 4cm piece fresh ginger, grated brown)
* * 1 cup Beginner’s Beef Stock
* 5 cloves garlic, thinly sliced (or store-bought beef stock)
* * 1/2 cup water
* *
diced to serve
* 1 teaspoon stevia granules, optional
The night Before:

1. Combine all the ingredients except the mushrooms, stock and water in the insert of
your slow cooker and toss to combine. Cover and refrigerate overnight.
In The Morning:
2.
Suggested Sides:
1. Steamed Asian greens (bok choy and pak choy work well) or steamed broccoli.
2. Cooked Quinoa or jasmine rice.
100 i quit sugar slOw COOker COOkbOOk | saMe-saMe but different

CHIneSe BeeF CHeeKS
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“Barbequed”Pulled Pork
with Cauliflower Cream
4 hours on high
This recipe has all the sweetness and smokiness of a traditional barbequed pulled pork without the
sickly sweet sauce.
* 1-1.5kg piece of pork shoulder * 2 bay leaves

(preferably bone in), or pork neck
*
* 1 1/2 teaspoons whole black *
peppercorns
* 2 tomatoes, chopped into quarters
* 2 teaspoons whole fennel seeds
*
*
*
* 1 teaspoon each of ground cumin and all
spice (or ground cinnamon)
*
*
* 1 tablespoon butter
The night Before:
1. Grind the fennel and peppercorns with a mortar and pestle (or blender). Add the salt
and other spices, except for the bay leaves, and mix.
2.
the meat, massaging it all over. Place the lot in the slow cooker insert, cover and place
In the Morning:
Place insert in the slow cooker and add the rest of the ingredients. Cook on low for 8
hours or high for 4.
Before Serving:
4.
saucepan, season to taste with salt, then cook over low heat for 15-20 minutes. Once
5.
shreds. Put the shreds back in the slow cooker for another 20 minutes, with the sauce.
Continue cooking on high uncovered until heated through.
Suggested Sides:
1. Cooked Quinoa. 2. One serve steamed greens per person (broccolini works well).

“BARBeqUeD” PULLeD PORK
iquitsugar.COM WITH CAULIFLOWeR CReAM
103
Pork and Feta Meatballs
2 1/2 hours on high
* * 2 garlic cloves, crushed

* *
* * 1/2 cup crumbled Feta
* * 1/2 cup Chicken Stock
* 1/4 cup almond meal
* 2 eggs, lightly whisked * 1/2 can diced tomatoes
* 2 teaspoons whole fennel seeds *

noodles/ribbons
*
* Parmesan cheese, to serve
1. Place celery, carrots and fennel in base of slow cooker.

2. In a large bowl combine pork, almond meal, eggs, fennel seeds, onion, garlic, parsley
balls on top of vegetables. It’s okay if you have to stack a few on top of each other.
Combine stock and tomatoes and pour over meatballs. Cover and cook on low for 5
hours or high for 2 1/2.
4. Serve meatballs with zucchini noodles or ribbons and veggies. Pour remaining sauce
from slow cooker over the top and top with shaved parmesan. Note: We like to lightly
your body in digesting the zucchini.
Tricky Tip:
until it thickens.

PORK AnD FeTA MeATBALLS
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Char Siu Pork Ribs
6
* 1.5kgs pork ribs (or chicken wings for * 4 tablespoons rice malt syrup
a cheaper alternative)
*
* 2 tablespoons olive oil * 2 teaspoons apple cider vinegar
* *
green ends as a garnish)
* 2 teaspoons sesame oil
* 1 cup Chicken Stock
(or store-bought chicken stock) * 2 teaspoons ginger, grated
Sugar and gluten-free Char Siu Sauce * 2 garlic cloves, crushed

*
* 1/2 cup tamari sauce
* 2 tablespoons creamy peanut butter
The night before:

1. Heat oil in a large frying pan and brown the pork ribs.
2. In a small bowl, prepare the Char Siu Sauce by whisking all the sauce ingredients
together.
Place ribs in the slow cooker insert, and brush the Char Siu Sauce over the meat. Place
in the fridge overnight to marinate.
The next morning:
1. Place slow cooker insert into the cooker. Scatter green shallots on top. Cover and cook
2. When almost ready to serve, remove the ribs from the slow cooker, wrap in aluminium
foil and place in a low oven to stay warm. Turn the slow cooker up to high and reduce
the sauce, with the lid off, for 15-20 minutes until sticky (or desired consistency). Garnish
with green shallot ends.
Suggested Sides:
1. One serve steamed Asian greens per person (bok choy or pak choy works well).
2. Jasmine rice or Cooked Quinoa.

CHAR SIU PORK RIBS
iquitsugar.COM 107
Roo Rogan Josh
with a Cucumber Raita
6
This is a great way to eat sustainable, healthy meat. Don’t be put off by the use of kangaroo
* 800g kangaroo steak, diced (or beef * 2 bay leaves

chuck steak, if you prefer)
*
* 2 teaspoons ground coriander * 1x400g can coconut milk
* 2 teaspoons ground cardamom * fresh coriander, to serve
* 2 teaspoons ground cumin
Cucumber Raita
* 2 teaspoons smoked paprika
* 1 cup Probiotic Greek Yoghurt
* 1/2 teaspoon cayenne pepper (or natural full-fat yoghurt)
* * 1 Lebanese cucumber, deseeded
* 4cm piece fresh ginger, grated
* 4 cloves garlic, crushed * 2 tablespoons fresh mint
* 1/2 cup Beginner’s Beef Stock * sea salt and freshly ground black
(or store-bought beef stock) pepper, to taste
* 1/2 can diced tomatoes * squeeze of lemon juice, optional
1. Place kangaroo in the base of the slow cooker insert. Add spices, onions, ginger, garlic,
stock, tomatoes, bay leaves, chilli and coconut milk. Stir to combine. Cover and cook on
2.
small bowl. Cook the rice according to instructions on packet. Serve with fresh coriander.
Suggested Side:
1. Basmati rice or Cooked Quinoa.

ROO ROGAn JOSH WITH A CUCUMBeR RAITA
iquitsugar.COM 109
Retro Sloppy Joes
4 hours on high
This is a fun meal to dish out on football Grand Final day when everyone is sitting around focused on
the TV.
* 1kg mince (turkey or beef) * 1 teaspoon ground cinnamon

* * 1 teaspoon cayenne pepper
* 1 green or red capsicum/pepper, * sea salt
* 1/4 cup dijon or English mustard *
* 1/2 can diced tomatoes * 8 rolls, to serve
* 1 1/2 tablespoons rice malt syrup * 8 slices of tasty cheese, optional
* 1/4 cup apple cider vinegar
1. Place the mince in the slow cooker. Add all the remaining ingredients (except the rolls).
Stir until mince is coated. Cover and cook on low for 8 hours or high for 4.
2.
if you like. Serve.
Tricky Tip: Keep any leftovers for a protein-packed breakfast the following day.
Suggested Sides:
1. Fresh baby spinach.
2. Thinly sliced cucumbers.

“The Vietnamese Chicken Curry
that made Sarah Cry”
6
“ Okay, so when I’m asked to cite my favourite food experience,
trip with my brother Pete in Vietnam. We’d been riding

for nine hours through a desert and one of the highest
mountains in the country, plus I had food poisoning. By the
time I arrived, I was dead set delirious and my brother found
Sarah says us the closest hole-in-the-wall place steaming with a cauldron
spoonful, I cried. Then I ordered two more serves.

”
* * 2 medium sweet potatoes, cut into 2.5
on and bone in cm chunks
* 1 stalk lemongrass, peeled and thinly * 1 large carrot, cut into 2.5 cm chunks
sliced (only use the cream end, reserve
* 1x400ml can coconut milk
the green end)
* 1/2 teaspoon granulated stevia
* 2 bay leaves
*
tablespoon store-bought minced ginger) *
* *
* 1/2 cup yellow curry powder or paste in cold water

Massaman curry paste
* roti, mountain bread or pappadams to
* 1 cup Chicken Stock (or store-bought serve
chicken stock)
The night before:

1.
paste into the slow cooker insert. Toss to combine. Cover and refrigerate for at least
an hour or, in this case, overnight.
iquitsugar.COM 111
In the morning:
1. Place the slow cooker insert with the chicken into the slow cooker; add the remaining
curry powder or paste, stock, vegetables, coconut milk, stevia, leftover lemongrass and
In the evening:
1.
with the lid off for 20 minutes until sauce thickens.

2. Garnish with shallots and serve with roti, mountain bread or pappadams.
pizza peppers
4 hours on high
* * 1/4 teaspoon dried sage

capsicums/peppers
* 1 clove garlic, crushed
* * 1 teaspoon sea salt
* 1 cup Cooked Quinoa * 1 cup grated Parmesan cheese
* 1 teaspoon paprika * 1/2 cup warm water
* 2 teaspoons tamari or soy sauce
1. Cut the tops off the capsicums/peppers and use in a salad or throw into another slow
2. Place the onion, mince, quinoa, paprika, sage, tamari, salt, garlic and tomato paste in a
bowl. Mix until combined. Fill each capsicum/pepper with mixture.
Put the capsicums/peppers into the slow cooker so the bases touch the bottom. Top
each capsicum with Parmesan. Pour half a cup of warm water around the base of the
capsicums.
4. Cover and cook on low for 8 hours or high for 4 until meat is fully cooked through and
cheese has melted.
Suggested Side:
1. One serve steamed greens per person (snow peas, beans or broccolini work well).

“THe VIeTnAMeSe CHICKen CURRy THAT MADe SARAH CRy”
iquitsugar.COM 113
“Maple Syrup”Pork Belly
with Pecans
6
Pork belly is a very fatty, rich piece of meat, but beautifully succulent. Be sure to eat it with
plenty of greenery.
* 1kg piece pork belly, cut into *

* 1/2 cup Chicken Stock
* (or store-bought chicken stock)
* 2 cinnamon sticks *
(deseeded and cut into segments)
*
* 8 whole cloves * 2 tablespoons apple cider vinegar
* * 1/2 cup pecans, preferably activated

and toasted lightly in a pan
1.
in one layer). Pour over the syrup then add the remaining ingredients. Cover and cook
skim as much of the fat on the top of the liquid as you can, reserving it in a jar. (For
what to do with leftover fat go here).
2.
return to the slow cooker insert and turn onto high with the lid off to thicken while you
dish up.
Optional: If the top of your pork hasn’t browned in the slow cooker, place on a foil-lined
the liquid.
Suggested Sides:
2. One serve steamed broccolini and sautéed kale per person.

A Few Clever
Sides
favourite dish. If you have two slow cookers, you can make a
side dish to accompany a slow-cooker stew, curry or casserole
at the same time. Not a bad idea if you entertain a lot!
iquitsugar.COM 115
Cider-Glazed Beets
6
Veg
Running out of room in the oven? Chuck these beets in the slow cooker. Seriously, they taste like
they’ve been oven roasted.
* 2 bunches beetroot (or 12 beetroots), * 2 tablespoons apple cider

scrubbed and cut into halves vinegar
* 2 tablespoons water * 1 teaspoon dried mixed herbs
* 1 tablespoon rice malt syrup, melted * 1 clove garlic, crushed
1. Place beetroot, water, rice malt syrup, vinegar, herbs and garlic in slow cooker. Stir so
beetroot is combined with the seasoning.
2.
with a knife.
To serve, pour the juices from the pan over the top of beetroot.
Mediterranean Ratatouille
6-8
Veg
* 1 tablespoon olive oil * 2 garlic cloves, crushed

* 1 large eggplant, cut into 4cm cubes * 2 teaspoons dried basil
* 1 red capsicum (pepper) cored, deseeded * 1 teaspoon dried oregano
and thinly sliced
* 1/2 can diced tomatoes
* * 100 g feta cheese
* 2 zucchinis, chopped into small chunks * fresh basil, to serve
*
1. Add all the ingredients except the cheese into the slow cooker insert. Toss to combine.
2.
cooked through.
Before serving, crumble cheese over the dish and top with fresh basil.
116 i quit sugar slOw COOker COOkbOOk | a few Clever sides

“Honey Mustard”Root Veggies
2 1/2 hours on high
Veg
This is a great side to cook up for a dinner party when you’re using the oven for other things.
Simply throw in all the other ingredients and turn it on!
* coconut oil, butter or ghee *

for greasing
* 1 tablespoon English mustard
* 5 medium carrots, peeled, * 1 tablespoon olive oil
chopped into chunks
* 4 teaspoons fresh thyme, chopped
* 4 medium parsnips, peeled, (or two teaspoons dried thyme)
chopped into chunks
* 1 teaspoon sea salt
* 2 red onions, cut into wedges
* 1 large sweet potato, peeled,
cut into chunks * 1 tablespoon apple cider vinegar
1. Grease the inside of the slow cooker insert lightly to avoid veggies sticking. Place
carrots, parsnips and onions in the slow cooker. Top with sweet potato.
2. In a separate bowl mix rice malt syrup, mustard, olive oil, thyme and salt and pepper
until well combined. Pour over the vegetables and ensure they are all coated. Cover and
cook on low for 5 hours or high for 2 1/2 hours until the vegetables are tender but not
mushy. Drizzle a splash of apple cider vinegar over the vegetables before serving.
Variation
Thyme and Rosemary Root Veggies: To make this fragrant variation complete step 1 and
then combine 2 tablespoons olive oil with 4 sprigs fresh rosemary (or 2 teaspoons dried
rosemary), 1 sprig fresh thyme (or 1 teaspoon dried thyme), 1 sprig sage (or 1/2 teaspoon
dried sage). Cover and cook on low for 5 hours or high for 2 1/2.
iquitsugar.COM 117
Mac and Cauli-Cheese
6
1.5 hours on high
Veg
This classic cheesy dish has a few sneaky ingredients to transform it into a proper meal.
Make it for the kids or your partner and see if they notice the difference.
* coconut oil, butter or ghee for greasing *

* 2 cups full-fat milk * 1/2 teaspoon paprika, optional
* 2 cups macaroni pasta (gluten-free, if * 1/2 teaspoon mustard powder,
you prefer) optional
* * sea salt and freshly ground black
bite-sized pieces or blitzed in a blender pepper, to taste
1. Grease the inside of the slow cooker with butter or coconut oil.
2.
and macaroni. Stir to combine. Sprinkle remaining cheese on top.
cheese remove lid skim off or pat with paper towel. Allow to cook uncovered for a
further 15-20 minutes.
Tricky Tip: Add in some peas when combining all the ingredients. They add a nice
sweetness and a hit of greenery in a seriously cheesy dish!

Citrus-Spiced Sweet Potatoes
4-6
Veg
These citrusy, sweet spuds are ideal for cutting through the richness of a slow-cooked meal.
* 4 large sweet potatoes, washed well * 2 teaspoons olive oil

and patted dry
* 2 limes
* 1 1/2 teaspoons cumin *
* *
* 1 1/2 teaspoons sea salt
1. Prick sweet potatoes with a fork (4-5 times per potato).

2.
potatoes to coat evenly.
Place sweet potatoes in the slow cooker, stack them if you need to or stand vertically if
pierced with a knife.

4. To serve, slice down the centre of the sweet potato. Squeeze lime juice over the potato.
Dollop with sour cream and sprinkle with chives.
iquitsugar.COM 119
Pea and Spinach-y Dahl
5 hours on high
Veg
This is a great side to make for a dinner party when you’re using the oven for other things.
Simply throw all the ingredients in and press play.
* 2 cups dried yellow split peas * 1 teaspoon ground turmeric

* 45g ghee or butter * 1 teaspoon garam masala
* * 1/2 can diced tomatoes
(or store-bought stock)
*
* 1 long chilli (green or red) * 2 cups water
* 1 teaspoon cumin seeds * 1/2 teaspoon granulated stevia, optional
* 1 teaspoon mustard powder * 2 cups baby spinach, silverbeet, or kale,

deveined and roughly chopped
* fresh coriander, to serve
In the morning:
1.
2. In a large frying pan melt butter or ghee. Add onion, garlic, ginger and chilli. Cook until
onion is clear.
Add remaining spices and cook until mixture is fragrant. Place mixture into slow cooker
with tinned tomatoes, stock, water, stevia and split peas.
In the evening:
1. Before serving, stir chopped greens through warm dahl mixture until wilted.

PeA AnD SPInACH-y DAHL
iquitsugar.COM 121
“Candied”Sweet Potato Casserole
8
Veg
Serve this as a dessert or for breakfast, if you like, with a dollop of full-fat natural yoghurt or cream.
* coconut oil, butter or ghee for greasing * 2 teaspoons vanilla powder

* 4-5 sweet potatoes, peeled and sliced * 1/4 teaspoon sea salt
2cm thick
* 1/2 cup rice malt syrup
* 1/2 cup unsweetened almond milk * 1/2 cup pecan halves, crushed
* 2 teaspoons ground cinnamon * 1 cup full-fat natural yoghurt, to serve
1. Grease the slow cooker insert. Layer in the sweet potato slices.
2. In a bowl combine almond milk, cinnamon, vanilla powder, salt and rice malt syrup.
Pour this mixture evenly over the top of the sweet potatoes.
hours until soft. Mash with the back of a fork to desired consistency. Serve with a dollop
of natural yoghurt or cream.

“CAnDIeD” SWeeT POTATO CASSeROLe
iquitsugar.COM 123
Sweet Potato Mash
6
Veg
* 800g sweet potato, peeled, chopped into * 1/4 cup full-fat milk (or cream)
even chunks
*
*
* sea salt and freshly ground black pepper
(only season for savoury mash)
1.
2.
smooth. Sprinkle with chives before serving.
Thyme and Celeriac Mash

6
Veg
* 400g potatoes, peeled *

and quartered
* 2 teaspoons fresh thyme
* 1kg celeriac bulb, trimmed, peeled, *
chopped into 4-5cm chunks
* 40g butter, diced into cubes pepper, to serve
(or 1/4 cup cream)
1.
2.
or hand held masher, mash/blend to desired consistency. Serve.

Cakes and Puds
puds in a slow cooker. Enjoy them for dessert or as a treat
at morning tea.
iquitsugar.COM 125
Creamy Vanilla Rice Pudding
8
Veg
Ah yes, rice pudding. This recipe takes us back to Sunday dinners with the grandparents.
(The usual recipe has up to two cups of the white stuff!)
* 1 cup medium grain white rice, * 2 vanilla beans, halved with

uncooked the seeds scraped out or two
teaspoons vanilla powder
* 2 cups coconut cream
* 1 litre full-fat milk * 1 teaspoon ground cinnamon
* 1/2 cup rice malt syrup * 1 tablespoon pistachios, to serve
* 5cm piece orange rind
1. Combine rice, coconut cream, milk, rice malt syrup, orange rind, vanilla bean or powder
and cinnamon. Stir.
2.
orange rind. Serve.
Tricky Tip:
worry, as soon as the rice starts to absorb the liquid it will thicken quite quickly. Keep an
eye on it to avoid it burning and becoming gluggy. Serve immediately for the best texture.
126 i quit sugar slOw COOker COOkbOOk | Cakes and Puds

CReAMy VAnILLA RICe PUDDInG
iquitsugar.COM 127
Slow Bro’s
Double-Choc Walnut Brownies
16
1 1/2 - 2 hours on high
Veg
the sides have a nice chocolaty crust. Serve with some cream for ultimate indulgence.
* oil or butter, for greasing * 1/2 cup rice malt syrup

* 1 1/2 cups almond meal *
* 1/2 cup raw cacao powder *
* 1 teaspoon gluten-free baking powder * 80g dark (85% cacao) chocolate,
chopped into chunks
* 1/2 cup butter, melted (or 1/2 cup * cream, to serve
coconut oil, melted)
1. Grease the insert of the slow cooker and line with baking paper so it reaches halfway up
the sides.
2. In a large bowl combine almond meal, raw cacao, baking powder, and salt.
In separate bowl combine butter and rice malt syrup. Whisk until rice malt syrup is well
combined. Add in the eggs and continue to whisk until mixture comes together.
4. Pour the butter/syrup mixture into the dry ingredients and mix thoroughly. Stir through
walnuts and chocolate chunks.
5. Pour the batter into the lined slow cooker. Cover and cook on low for 2 1/2 hours or
cooks through.
Note: The centre will always be moister than the perimeter of the brownie; don’t burn
Once cooked, switch off the slow cooker and leave brownies to rest for 10-15 minutes.
Carefully remove from the slow cooker by grabbing the edges of the baking paper and
gently lifting out. Allow to cool completely before slicing.
Variation
Peanut Butter Fudge Brownies: To make this delicious variation omit the walnuts and,
instead, stir through three heaped tablespoons of softened, crunchy, natural peanut butter
hours on high.

SLOW BRO’S (DOUBLe-CHOC WALnUT BROWnIeS)
iquitsugar.COM 129
Lime, Coconut and Poppy Seed Cake
with Zesty Coconut Butter
10
1 1/2 - 2 hours on high
Veg
This cake is so moist and light. Perfect with a cup of tea, which is how we tend to enjoy it.
* 1 1/2 cups almond meal * 2 eggs

* * zest and juice of 1 lime
* 1 teaspoon gluten-free baking powder * 1 teaspoon poppy seeds
* 1/2 teaspoon sea salt Zesty Coconut Butter
* 125g unsalted butter, at room * 2 cups desiccated coconut
temperature
* juice and zest of half a lime
* 1/2 cup rice malt syrup
1. Grease and line the slow cooker insert with baking paper so that it reaches half way up
the edges of the interior.
2.
In a separate bowl add butter and rice malt syrup. Beat using an electric beater until
smooth and combined. Beat in eggs one at a time until creamy. Add lime juice and zest
Fold through poppy seeds.

4.
1 1/2 - 2 hours until a toothpick inserted into the centre comes out clean. The edges of
the cake should be browned and starting to pull away from the sides.
5. Allow cake to cool for 20 minutes in the slow cooker, and then lift out by pulling on the
baking paper.
Cut cake into slices and serve warm with Zesty Coconut Butter, if you like.
To make Zesty Coconut Butter: Blend coconut until it forms a spreadable mixture. This can
take up to 10 minutes depending on your blender. Stir through the juice of half a lime. Add
some zest if you like it extra citrusy.

LIMe, COCOnUT AnD POPPy SeeD CAKe
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Mixed Berry Clafoutis
2 1/2 hours on high
Veg
This recipe is best made in a 4.5 litre slow cooker. If your one is bigger you’ll need to increase the
quantities to suit.
* oil or butter, for greasing * 1/2 cup full-fat milk

* *
* * 1/2 teaspoon orange zest
* 1/2 teaspoon vanilla essence (or 1 * 40g butter, melted
teaspoon vanilla powder)
* 1/2 cup coconut cream (or pouring
* 1/2 cup rice malt syrup cream), to serve
1. Grease the inside of the slow cooker insert and line with baking paper so that it reaches
half way up the sides.
2. Scatter the berries over the base evenly. Whisk together the eggs, vanilla essence or
and butter. Pour over the top of berries in the slow cooker.
4. Once cooked, allow to cool in the slow cooker and then carefully lift out clafoutis by
grabbing hold of the baking paper. Serve with a drizzle of coconut cream.

Sweet Potato Brownies
12-16 Cooking time: 2 1/2 hours on low
1 - 1 1/2 hours on high
Veg
Renee, our social media guru, took one of her favourite brownie recipes and made it work in the
slow cooker. Yum!
* oil or butter, for greasing * 1 scoop vanilla protein powder, optional

* * 50g dark (85% cacao) chocolate, chopped
* 2 tablespoons raw cacao powder * 1 cup unseasoned Sweet Potato Mash or 1
large sweet potato, cooked in the oven until
* 1/2 teaspoon vanilla powder
soft and cooked through, skin removed
* 1/4 teaspoon gluten-free baking
powder *
* 1/4 teaspoon ground cinnamon * 1/4 cup coconut oil
* pinch of salt *
1. Grease the slow cooker insert, line with baking paper so that it reaches halfway up the
sides.
2. Combine dry ingredients. In a separate bowl add all the wet ingredients including sweet
Stir in dry ingredients and mix well. Pour into lined slow cooker and spread evenly.
4.
iquitsugar.COM 133
Pumpkin + Zucchini Brekkie Pud
2 hours on high
Veg
Our newest team member, Kate, came up with this deceptively healthy treat. It started out life as
a breakfast loaf…but was happier as a “pudding”. It’s super yummy when topped with a dollop of
natural yoghurt for breakfast or dessert.
* oil or butter, for greasing * 1/2 cup rice malt syrup

* * 2 eggs
* * 1 cup Pumpkin Puree
* 1 cup grated zucchini, drained
* 1 teaspoon baking soda *
* 1 teaspoon sea salt almond milk
* 2 teaspoons ground cinnamon * 2 teaspoons pure vanilla essence
* 1/4 teaspoon ground nutmeg * 1/2 cup pecans, roughly chopped
* 1/2 cup unsalted butter, softened
1. Lightly grease the slow cooker insert with coconut oil and butter and line with baking
paper so that it reaches quite high up the side of the pot.
2.
cinnamon, and nutmeg. Stir well and set aside.
In a separate bowl, using a mixer beat the butter with the rice malt syrup. Add the eggs,
one at a time, beating after each addition.
4. On low speed, beat in the pumpkin and zucchini, followed by the almond milk and
5. Pour the batter into the prepared slow cooker insert. Sprinkle the toasted pecans over
the top. Cover and cook on low for 4 hours or high for 2. Check the pudding by inserting
a toothpick into the centre - it should come out clean. If not, continue cooking on high
with the lid off.
Tricky Tip: You could use sweet potato puree instead of Pumpkin Puree if you prefer.

We Out-Save Jamie!
(A list of $3 meals)
Celebrity chef Jamie Oliver is all about cheap meals. We thought we could go even further!
Here’s a bunch of great, fuss-free recipes for less than $3 per serve. Beat that Jamie!
Stupidly Simple Staples A Little Offaly Chapter

- Beginner’s beef stock - All Day, Every Day Pate
- Chicken Stock - Mum’s Steak and Kidney
- Leftovers Vegetable Stock Same-same but Different
- Gluten- Free Damper - Chinese Beef Cheeks
- Probiotic Greek Yoghurt
- Tomato Sauce Cream
- Butter-free Pumpkin Butter - Pork and Feta Meatballs
Hearty Breakfasts - Retro Sloppy Joes
- Activated Cacao Zoats A Few Clever Sides
- Caveman Breakfast Mince - Cider-glazed Beets
- Sweet Pumpkin Sunday Beans - Mediterranean Ratatouille
- Paleo Veggie Frittata - “Honey Mustard” Root Veggies
Soups, Stews and Curries - Mac and Cauli-Cheese
- Classic Pea and Ham Soup - Citrus-spiced Sweet Potatoes
- Sarah’s Mum’s Hungarian Goulash - Pea and Spinach-y Dahl
- Chicken and White Bean Soup - “Candied” Sweet Potato Casserole
- Autumnal Veggie and Apple Stew - Sweet Potato Mash
- Easy Beef Curry - Thyme and Celeriac Mash
- Nan’s “Country Captain” Cakes and Puds
- Thai Green Curry ‘n’ Squash - Creamy Vanilla Rice Pudding
- One-Pot Apple Cider Chicken - Slow Bro’s (double-choc walnut brownies)
- Icarian Lemon Pork - Lime, Coconut and Poppy Seed Cake with
Comfort Classics and Pot Roasts Zesty Coconut Butter
- Beef Pot Roast with Braised Coco-nutty - Sweet Potato Brownies
Cabbage - Pumpkin and Zucchini Brekkie Pud
- Margaret Fulton’s Scotch Broth
- Kate Gibb’s Slow-Cooked Pork Shoulder
with Beer, Kale and Crackling
iquitsugar.COM 135
eeks
e Beef Ch
s
Chine
All of these recipes will

feed six people for less
than $3 a serve!
Sweet P
umpkin
Sunday
Beans
“Candie
d” Swe
et Pota
to Cassero
le
nd Ham Soup
Classic Pea a
Pea an
d Spina
ch-y Da
hl
136 i quit sugar slOw COOker COOkbOOk | index
Thank you
This eBook was put together by Stephanie Hinton and Jo Foster. Special mention goes to
the I Quit Sugar team for their enthusiasm and assistance with recipe testing. The fantastic
and thank you,
as always, to our patient eBook designer for working her magic all the way
from Italy.
iquitsugar.COM 137
A handy leftovers tracker
Chicken stock Stuffed Lamb’s Hearts
Sweet Pumpkin Sunday Beans Sweetbread Burritos
Fragrant Moroccan Lamb Tagine Mum’s Steak and Kidney
Nan’s Country Captain Chinese Beef Cheeks
Pesto Chicken and Green Olives with
Quinoa
Chicken and White Bean Soup Tomato Paste
Lemon and Cinnamon Lamb Shanks Sarah’s Mum’s Hungarian Goulash
with Lemony Gremolata Fragrant Moroccan Lamb Tagine
Spiced Lamb and Chickpea Stew Spiced Lamb Shoulder
Shanky Shepherd’s Pie Sarah’s Cinnamon Beef Cheeks
Sweetbread Burritos
Sarah’s Mum’s Chicken Soup Pizza Peppers
Mexican Chilli Chicken Tacos
Coconut Milk
Sarah’s Lemony Picnic Chicken with
Gremolata
Meal-in-One Corned Beef with White Lynchy’s Leftovers Beef Curry
Sauce Thai Green ‘n’ Spaghetti Squash Curry
Stuffed Lamb’s Hearts
Pork and Feta Meatballs Slivered Almonds
natural, full-fat yoghurt

Lynchy’s Leftovers Beef Curry
Beef Stock using leftover bones with Probiotic Greek Yoghurt

Beginner’s beef stock Fragrant Moroccan Lamb Tagine
Caveman Breakfast Mince Sweetbread Burritos
Sarah’s Mum’s Hungarian Goulash Probiotic Greek Yoghurt
Pumpkin + Zucchini Brekkie Pud
nutty Cabbage
Fresh Thyme
Beef Hash
Hearty Irish Beef Stew
Cheat’s Bangers ‘n’ Mash
138 i quit sugar slOw COOker COOkbOOk | a handy leftOvers traCker

Thyme and Celeriac Mash
Fresh Parsley
Lemon and Cinnamon Lamb Shanks with Lemony

Gremolata
Spiced Lamb and Chickpea Stew
Sarah’s Mum’s Chicken Soup

Hearty Irish Beef Stew
Meal-in-One Corned Beef with White Sauce
All Day, Every Day Pate
Steak and Kidney Stew with Herby Dumplings
Beans, lentils and split peas

Sweet Pumpkin Sunday Beans
Shanky Shepherd’s Pie
Tinned Tomatoes

Spiced Lamb and Chickpea Stew
iquitsugar.COM 139
Index
A - cuts of beef
- cheeks
A Few Clever Sides
- Chinese Beef Cheeks
-
- chuck steak/roast
- Cider Glazed Beets
- Meal-in-one Corned Beef with White Sauce
- Citrusy-Spiced Sweet Potatoes
- Curry, Lynchy’s Leftovers Beef
-
- grain fed
- Mac and Cauli-Cheese
- grass fed
-
-
- Pea and Spinach-y Dahl
- liver
- Sweet Potato Mash
- mince
- Thyme and Celeriac Mash
- organic
A Little Offaly Chapter - pasture fed
- All Day Everyday Pate - Sarah’s Cinnamon Beef Cheeks
- Mum’s Steak and Kidney - stock
- Steak and Kidney Cheat’s Pie
Beetroot
- Steak and Kidney Stew with Herby
- Cider-Glazed Beets
Dumplings
- Stuffed Lamb’s Hearts Beer
- Sweetbread Burritos - Beef Brisket ‘n’ Beer with Gravy
Berries
Asian Fix
- Mixed Berry Clafoutis
-
- Chinese Beef Cheeks C
- Thai Green ‘n’ Spaghetti Squash Curry
Cakes and Puds
-
-
A Handy Leftovers Tracker - Lime, Coconut and Poppy Seed Cake with
Zesty Coconut Butter
B - Pumpkin and Zucchini Brekkie Pud
Beans - Slow Bro’s (Double-Choc Walnut Brownies)
- Sweet Pumpkin Sunday Beans - Sweet Potato Brownies
- Chicken and White Bean Soup Caveman Breakfast Mince
Beef
- Beef Brisket ‘n’ Beer with Gravy Celeriac, Thyme Mash
- Cheat’s Bangers ‘n’ Mash
Nutty Cabbage

Chicken D
- bones Damper, Gluten-free
- drumsticks
Dude Food
- Juicy Jerk Chicken with Easy Slaw
- Beef Brisket ‘n’ Beer with Gravy
- Mexican Chilli Chicken Tacos
- Cheat’s Bangers ‘n’ Mash
- organic
- Mac and Cauli-Cheese
- One-Pot Apple Cider Chicken
-
- Pesto Chicken and Green Olives with
Quinoa e
-
eggs
- Sarah’s Lemony Picnic Chicken with
Gremolata -
- Sarah’s Mum’s Chicken Soup
F
-
Fat
- wings - A word on fat
- How to use leftover fat
Chocolate
Fish
- Slow Bro’s (Double-Choc Walnut Brownies
- Sweet Potato Brownies
Classic Pea and Ham Soup G
Cider Glazed Beets Getting Started
Citrusy-Spiced Sweet Potatoes Buying an electric slow cooker
Comfort Classics and Pot Roasts Goulash, Sarah’s Mum’s Hungarian
- Beef Hash
-
H
Cabbage Hearty Breakfasts
- Cheat’s Bangers ‘n’ Mash - Activated Cacao Zoats
- Hearty Irish Beef Stew - Caveman Breakfast Mince
- -
Shoulder with Apple and Leeks -
- Meal-in-one Corned Beef with White Sauce - Sweet Pumpkin Sunday Beans
- Mexican Chilli Chicken Tacos Hearty Irish Beef Stew
-
- How to use this book
- Sarah’s Lemony Picnic Chicken with
Gremolata
- Sarah’s Mum’s Chicken Soup
iquitsugar.COM 141
J
Juicy Jerk Chicken with Easy Slaw
Mixed Berry Clafoutis
K
Kangaroo n
Kidney Nan’s Country Captain
- Mum’s Steak and Kidney nuts
- Steak and Kidney Cheat’s Pie -
- Steak and Kidney with Herby
Dumplings
O
Slivered Almonds Offal
- All Day Everyday Pate
L - Heart
Lamb - It’s offal good for you!
- Fragrant Moroccan Lamb Tagine - Kidney
- heart - Liver
- Lemon and Cinnamon Lamb Shanks - Mum’s Steak and Kidney
with a Lemony Gremolata - Steak and Kidney Cheat’s Pie
- organic - Steak and Kidney Stew with Herby
- pasture fed Dumplings
- shanks - Stuffed Lamb’s Hearts
- shoulder - Sweetbreads
- Spiced Lamb Shoulder - Sweetbread Burritos
- Spiced Lamb and Chickpea Stew
- Stuffed Lamb’s Hearts P
- sweetbreads Pate, All Day Every Day
Leftovers Pantry Essentials
- A Handy Leftovers Tracker Pea and Ham Soup, Classic
- How to freeze and use leftover staples Pea and Spinach-y Dahl
- How to use leftover fat Pesto Chicken with Green Olives and Quinoa
- Lynchy’s Leftovers Beef Curry Pie, Shanky Shepherd’s
Lime, Coconut and Poppy Seed Cake Pumpkin
with Zesty Coconut Butter - Butter-free Pumpkin Butter
Liver - Sweet Pumpkin Sunday Beans
-
M with Probiotic Greek Yoghurt
Mac and Cauli-Cheese - Pumpkin Puree
- Pumpkin and Zucchini Brekkie Pud
Shoulder with Apple and Leeks Pimp My Stew
Meal-in-one Corned Beef with White
Sauce

Pork S
- Same-same But Different
-
- belly
- -
- free range - Chinese Beef Cheeks
- hock -
- Icarian Lemon Pork - Pizza Peppers
- - Pork and Feta Meatballs
- -
-
- Pork and Feta Meatballs
-
- organic
- shoulder Sarah’s Cinnamon Beef Cheeks with
R Sarah’s Mum’s Chicken Soup

Rice Malt Syrup
Slow Cookers
- An easy conversion guide
-
- Buying an electric slow cooker
-
- I don’t have a slow cooker (how to slow
- Cider Glazed Beets cook in an oven)
- - My slow cooker is bigger/smaller than
- 4.5 litres
- Juicy Jerk Chicken with Easy Slaw - Nine important things to know
- Lime, Coconut and Poppy Seed Cake -
with Zesty Coconut Butter - Spiced Lamb and Chickpea Stew
- Soups, Stews and Curries
- -
- Chicken and White Bean Soup
- Classic Pea and Ham Soup
- Morning Tea Muesli Slice
- Fragrant Moroccan Lamb Tagine
- Pumpkin and Zucchini Brekkie Pud
- Lynchy’s Leftovers Beef Curry
-
- Nan’s Country Captain
-
- Sarah’s Mum’s Hungarian Goulash
- Slow Bro’s (Double-choc Walnut
- Spiced Lamb Shoulder
Brownies)
- Thai Green ‘n’ Spaghetti Squash Curry
- Sweet Potato Brownies
-
Soup with Probiotic Greek Yoghurt
iquitsugar.COM 143
- Kidney
Slivered Almonds - Mum’s Steak and Kidney
Shanky Shepherd’s Pie - Steak and Kidney Cheat’s Pie
Stock - Steak and Kidney with Herby Dumplings
- Beef Lamb
- Chicken - Lemon and Cinnamon Lamb Shanks with
- a Lemony Gremolata
Sweet Potato Brownies - Shanky Shepherd’s Pie
Sweet Pumpkin Sunday Beans - Spiced Lamb and Chickpea Stew
Stupidly Simple Staples Troubleshooting Questions
- Beginner’s Beef Stock
- Butter-free Pumpkin Butter
V
- Chicken Stock
Almonds
- Gluten-free Damper
- W
- Probiotic Greek Yoghurt Weekday Dump ‘n’ Run
- Pumpkin Puree -
- Tomato Sauce - Icarian Lemon Pork
Sweet Potato - Juicy Jerk Chicken with Easy Slaw
- Brownies - Lemon and Cinnamon Lamb Shanks with
- a Lemony Gremolata
- Citrusy-spiced - One-Pot Apple Cider Chicken
- Mash - Pesto Chicken with Green Olives and
Quinoa
T - Sarah’s Cinnamon Beef Cheeks with
Tomato
- Sauce - Shanky Shepherd’s Pie
- Thai Green ‘n’ Spaghetti Squash Curry - Spiced Lamb and Chickpea Stew
- Why use a slow cooker
Soup with Probiotic Greek Yoghurt
Three Ways y
Beef Yoghurt, Probiotic Greek
- Beef Hash -
with Probiotic Greek Yoghurt
-
nutty Cabbage
- Hearty Irish Beef Stew

iquitsugar.COM 145

I Quit Sugar Slow Cooker For PDF

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Easy, nutritious slow cooker recipes for busy families and solos

One-Pan Meals * Hearty Breakfasts * Stews & Curries * Desserts

It also means you stop eating crap.

When you quit sugar, you’re

this whole thing. For as New York Times journalist

And it allows you to stop eating crap…for good.

2 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

Happy slow cooking everyone!

Some of my and the

My slow-cooked Chinese Beef

When I travel I seek out slow-cooked meals.

4 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

Matt Preston: He’s an award-winning food journalist,

Margaret Fulton: Margaret is one of Australia’s leading

generations of Australian families, including mine, how to

Kate Gibbs: Kate is a Sydney-based food writer and

How to buy your meat 8

- A Few Clever Sides 115

6 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

For loads of easy and clever recipes check out the .

Always buy from sustainable suppliers

8 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

them a health risk.

read up on this here.

Did you know?

meat, which is considered fashionable in high-end restaurants because of its distinctive

10 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

shanks breast shanks

Lamb Shanks with Lemony Gremolata.

12 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

“ Invest extra cash in organic chicken but make it affordable

“ I always eat the chicken skin. It contains the right fat-

contains more minerals than the breast.

14 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

more than the quota number is actually harvested.

Why eat it?

What about fish?!

16 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

sweetbreads, stomach sweetbreads (also known as heart or belly sweetbreads) from an

When choosing a slow cooker go for:

use one and our recipes don’t require pre-browning.

My slow cooker is bigger/smaller than 4.5 Litres

I don’t have a slow cooker (how to slow cook in an oven)

18 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

For an easy cooking conversion guide see our table below:

1-1 1/2 hours on high

8-12 hours on low

Slow Cookers vs Pressure Cookers

the more tender the meat will be.

“ There’s no need to pre-brown. A lot of slow cooker recipes

20 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

more equally satisfying dishes.

1) How to freeze cooked leftover portions

4 and 5 are safe. Avoid the rest.

and defrost in the fridge throughout the day.

How long will my cooked leftovers last in the fridge or freezer?

Pates and offal 1-2 days 2 months

Cakes and slices 2-4 days

“ I pour leftover wine or stock into my icy pole moulds. They’re

22 i quit sugar slOw COOker COOkbOOk | intrOduCtiOn

surface of your meal.

Chicken stock using leftover bones

Beef stock using leftover bones