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Slow Cooked Meals

 Slow cooked meals are delicious but can also fit comfortably into your food plan. Read this article by Vision Personal Training for more info.
Health & Nutrition Articles
Health & Nutrition Articles

By Sara Abgrall at Rose Bay


Does this winter weather have you feeling less than inspired? The cold weather has an effect on many to want to skip the gym, speed through their kitchen duties and stay in bed, bundling up under the warm blankets. Yet, if you're on a path to a healthier life, this struggle can be tricky to find the motivation to prepare wholesome meals for yourself and your family. Thus, we've compiled a short list of Slow Cooker Meal ideas to help you beat that winter slump!

1.Quinoa and Roasted Pepper Chili


  • 2 red bell peppers
  • 2 poblano chillies
  • 4 teaspoons olive oil
  • 3 cups chopped zucchini
  • 1 1/2 cups chopped onion
  • 4 garlic cloves, minced
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon Spanish smoked paprika
  • 1/2 cup water
  • 1/3 cup uncooked quinoa, rinsed
  • 1/4 teaspoon kosher salt
  • 1 (14.5-ounce) can fire-roasted diced tomatoes with chipotles, undrained
  • 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
  • 1 cup low-sodium vegetable juice


1. Preheat broiler.

2. Cut bell peppers and chillies in half lengthwise; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 10 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and coarsely chop.

3. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add zucchini, onion, and garlic; sauté 4 minutes. Stir in chili powder, cumin, and paprika; sauté for 30 seconds. Add roasted peppers and chillies, 1/2 cup water, and remaining ingredients; bring to a boil. Reduce heat to medium-low; cover and simmer for 20 minutes or until quinoa is tender.

2. Slow cooker Roast Lamb with Winter Vegetables


  • 1 tablespoon extra-virgin olive oil
  • 2kg Australian Whole Lamb Leg Roast
  • 2 teaspoons cracked black pepper
  • 3 rosemary sprigs
  • 8 garlic cloves, peeled
  • 1 cup (250ml) chicken stock
  • 600g baby potatoes, halved
  • 1 bunch Dutch carrots, trimmed
  • Steamed greens, to serve


1. Heat the oil in a large frying pan over high heat. Add the lamb and cook for 4 mins each side or until browned all over.

2. Transfer the lamb to a 5.5L slow cooker. Sprinkle with cracked black pepper. Season. Place rosemary, garlic and stock around lamb in slow cooker. Season. Cover and cook on high for 4 hours. Reduce heat to low. Add potato and carrots. Cook for a further 2 hours or until the lamb and vegetables are tender.

3. Serve lamb with vegetables and steamed greens.

3. Moroccan Sweet Potato Soup with Spiced Chickpeas


  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 2 brown onions, finely chopped
  • 3 large garlic cloves, crushed
  • 285g jar roasted red peppers, drained, rinsed, halved
  • 1-2 teaspoons harissa paste, to taste
  • 2 large (about 800g) sweet potatoes, peeled, cut into 5cm pieces
  • 3 large carrots, peeled, cut into 5cm pieces
  • 1L (4 cups) Campbell's Real Soup Base Moroccan
  • 400g can chickpeas, drained, rinsed
  • 1 teaspoon honey
  • 250ml (1 cup) water, optional
  • Greek yoghurt, to serve
  • Baby coriander leaves, to serve (optional)


  • 2 teaspoons extra virgin olive oil
  • 400g can chickpeas, rinsed, drained, patted dry
  • 2-3 tablespoon pepitas
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika


  1. Heat the oil in a large frying pan over medium heat. Add cumin. Cook, stirring, for 30 seconds or until aromatic. Add onion. Cook, stirring, for 3-4 minutes or until softened. Add garlic, peppers and harissa. Cook, stirring, for 2 minutes or until aromatic. Transfer to the bowl of a 5.5L slow cooker. Wipe pan clean with paper towel.

2. Add sweet potato, carrot, soup base, chickpeas and honey to slow cooker. Season with pepper. Stir to combine. Cover with the lid. Set on Low and cook for 6-8 hours or until vegetables are tender. Blend until smooth. Stir in water if soup is too thick. Season.


3. Meanwhile, for the spiced chickpeas, heat oil in the frying pan over medium-high heat. Add chickpeas, pepitas, cumin and paprika. Cook, shaking the pan occasionally, for 6-10 minutes or until crisp. Season.

4. Divide soup among bowls. Top with yoghurt and chickpea mixture and sprinkle with coriander, if using.


4. French-style Pot Roast Chicken


  • 1 bunch baby (Dutch) carrots, trimmed, peeled
  • 500g chat potatoes, halved
  • 3 celery stalks, thickly sliced
  • 1.8kg whole chicken
  • 8 sprigs fresh thyme, plus extra to serve
  • 1 tablespoon extra virgin olive oil
  • 40g butter
  • 1 leek, trimmed, halved, thickly sliced
  • 3 garlic cloves, thinly sliced
  • 1 dried bay leaf
  • 1 cup Massel chicken style liquid stock
  • 100g green beans, trimmed, halved
  • 400g can butter beans, drained, rinsed
  • 1 tablespoon cornflour
  • 1/2 cup light thickened cooking cream
  • 1/4 cup fresh flat-leaf parsley leaves, chopped, plus extra to serve


1. Place carrot, potato and celery in the slow cooker.


2. Rinse chicken under cold water. Place on a board. Pat dry with paper towel. Place 1/2 the thyme in cavity of chicken. Tie legs together with string to secure.

3. Heat oil and butter in a large frying pan over medium-high heat. Cook leek, stirring occasionally, for 3 minutes or until starting to soften. Add garlic. Cook for 30 seconds. Transfer to slow cooker. Add chicken to pan. Cook for 4 to 5 minutes each side or until browned all over. Transfer chicken to slow cooker.


4. Add remaining thyme, bay leaf and stock to slow cooker. Season with salt and pepper. Cover. Cook on high for 3 hours (or low for 6 hours).


5. Discard thyme sprigs and bay leaf. Add green beans and butter beans. Stir to combine. Cook for 30 minutes or until chicken is cooked through. Transfer chicken to a board. Using a slotted spoon, transfer vegetables to a serving plate.


6. Blend cornflour with 1 tablespoon water. Add cream and cornflour mixture to slow cooker. Stir well to combine. Cook on high for 10 minutes to thicken. Stir in parsley.


7. Meanwhile, cut chicken into portions. Place on serving plate with vegetables. Drizzle chicken and vegetables with cream sauce and sprinkle with extra thyme and parsley. Serve.


5. Slow-cooked Lentil Dahl


  • 2 tsp Cumin Seeds
  • 2 tsp Mustard Seeds
  • 1 tsp Fennel Seeds
  • 2 cups Split Red Lentils
  • 5 cups Water
  • 400 grams Diced Tomato
  • 1 Onion, Diced
  • 2 tbsp Ginger Root peeled and grated
  • 1 tbsp Ground Turmeric
  • 2 Bay Leaves
  • 2 tsp Salt
  • 1/2 tsp Black Pepper
  • 3/4 cup Coriander to top, optional


1. In a small pan on a low heat, toast the cumin, mustard and fennel seeds. Stir them frequently while toasting, or for 4 minutes. Set aside.

2. In a small pan on a low heat, toast the cumin, mustard and fennel seeds. Stir them frequently while toasting, or for 4 minutes. Set aside.

3. Cook on low for 4-6 hours, or on high for 2-3 hours. The dahl is cooked when the lentils are soft and most of the liquid has been absorbed.

4. Stir before serving, and enjoy with a side of your favourite rice.


If you try these delicious and nutritious Slow Cooker meals, you'll overcome this winter slump, whilst staying on path to a healthier life!


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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