This recipe has been brewing in my head for a while now and I finally got around to trying it. I’ve long had a theory that if you nested veggie noodles on top of a liquid base in a slow cooker that they would steam cook nicely, without turning to mush. I can now report that my theory is now a law. Well, it’s not that serious, but it works and you should try it. This method opens a entire new creative culinary doorway for me, and I hope it does the same for you as well. You have to be one heck of a foodie to share the same type of excitement I have over this, or just really like pad thai, and who doesn’t really like pad thai?

Anyways. To make this recipe you are going to need veggie noodles. You can do this on the cheap by just using a knife (and taking lots of time), or using a vegetable peeler (not as pretty but it works), but Ideally you’ll want to spend between $20 and $30 on a spiral slicer to make really really cool veggie noodles. If you are loving the paleo lifestyle, and miss your noodles, I suggest you drop the bucks on a spiral slicer. You won’t regret it. I’d recommend you get the Paderno World Cuisine Tri-Blade Spiral Slicer. It is the one I use and is pictured below. Everyone I know that has one not only falls in love with it, but also goes on an initial rampage turning veggies into noodles, more noodles than humanly necessary. Yes, it’s that life-changing good.

I seasoned and browned my chicken thighs first.

Chicken nestled into the Thai sauce.

This Paderno Spiral Slicer is so cool. Click the picture to get one!

How you should “nest” your noodles in your slow cooker.

What you need:

• 2 to 3 pounds of chicken thighs or breasts (skin removed). 
• 2 medium zucchini.
• 1 large carrot.
• 1 handful of bean sprouts (optional).
• 1 small bunch of green onions (for sauce and garnish)
• 1 cup of coconut milk.
• 1 cup of chicken stock.
• 2 heaping tablespoons of SunButter (sunflower seed butter, to replace peanut flavor).
• 1 tablespoon of Coconut Aminos (or wheat-free tamari, to replace soy sauce).
• 2 tsp of Fish Sauce. I use Red Boat fish sauce, which is paleo-friendly.
• 2 tsp of powdered ginger (or about 1 tbsp freshly minced ginger).
• 2 cloves of garlic, smashed and minced, or 1 tsp of garlic powder.
• 1 tsp of cayenne pepper.
• 1 tsp of red pepper flakes.
• Salt & Pepper for seasoning the chicken.
• Chopped cashews for garnish (optional).
• Chopped cilantro for garnish (optional).

How you make it:

1. Season your chicken with salt and pepper, and a little bit of the cayenne pepper and ginger powder. If you have time, brown your chicken in a cast iron skillet to get the flavors going. This step is completely optional.
2. In your crock, add your coconut milk and chicken stock. Stir well. If you are using a full-fat coconut milk, make sure you stir until the coconut milk is fully dissolved into the chicken stock.
3. Add your SunButter, coconut aminos, fish sauce, ginger, garlic, 2 green onions chopped including the whites, cayenne, and red pepper.
4. Stir well until your SunButter is completely dissolved.
5. Place your chicken breasts or thighs into your base liquid.
6. Turn your zucchinis into veggie noodles with your spiral slicer, shred your carrots, and wash your bean sprouts.
7. Toss your zucchini noodles, carrots, and bean sprouts together on your counter to mix them well.
8. Nest, or balance your veggie noodles on top of your liquid and meat base in your slow cooker, and press down every so slightly. The goal is for them to be steamed, not stewed.
9. Cook for 3.5 to 4 hours on low if you are using a 4-Quart Slow cooker.
10. Cook for no more than 6 hours on low (5 is ideal) if you are using a 6-Quart slow cooker.
11. To serve, remove the noodles first and set aside, making sure they are strained of any retained liquid.
12. Removed your chicken breasts or thighs. Debone if necessary, then chop into strips. Add back some of the remaining sauce/broth from the crock to the meat and mix well.
13. Place your meat and sauce over your noodles, and garnish with green onions (scallions), chopped cilantro, and chopped cashews. Enjoy!

Pomegranate short ribs. Indeed. I had a fan challenge me to cook something using pomegranate, and this is my result. This one definitely came out a home run and is also super easy. Most recipes for ribs are not paleo-friendly as they require the use of molasses or honey, yet this recipe only has 2 tablespoons of coconut crystals (which are totally optional).

What you need:

• 1.5 to 3 pounds of boneless pork short ribs. 
• 1 to 2 (8 ounce) bottles of pure pomegranate juice. 1 bottle for 1.5 pounds of meat, 2 for 3 pounds.
• 1 to 2 medium red onions, sliced very thin.
• 1 to 2 pink lady apples, peeled, cored, and sliced very thin.
• 2 tbsp of coconut sap crystals.
• 1/2 tsp of cumin.
• 1/2 tsp of nutmeg.
• salt and pepper to season the pork.

How you make it:

1. Slice your onions and apples very thin and add to your slow cooker. Mix them well. I use a mandoline to slice them thin. 
2. Add your pomegranate juice, 1 tbsp of coconut sap crystals, and your spices. Toss and stir well.
3. Season your ribs with salt and pepper, then lightly dust each side with your remaining tbsp of coconut crystals.
4. Nestle your ribs into your apples and onion mixture, and make sure some of it covers the ribs.
5. If using a 4 quart slow cooker, cook no longer than 4 hours on low. No more than 5 hours for a 6 quart cooker.
6. Before serving, use a hot cast iron skillet to sear the outsides of your ribs so they look as pretty as they taste and get some char flavor.
7. Puree some of your apple/onion mixture that is remaining in the crock to make a pomegranate-apple dipping sauce.
8. Enjoy!

Ok so tomorrow is that day we all do Mexican/Spanish themed stuff. You’re probably going to partake in the spiri of it, so you might as well do it right by cooking one of the following recipes:

1) Paleo Chipotle Adobo Sauce. Make this awesome smoky and spicy sauce and use it on everything from grilled meats, to a marinade, or simply a dip.

2) Slow Cooker Tacos Al Pastor. These are just the bomb, and you get to use limes for something useful, as in squeezing them onto delicious tacos, instead of jamming them into a bottle of beer.

3) No Bean Baked (refried?) Beans. Who needs refried beans when you can make a baked “bean” / chili dish that will take the place of mushy black beans and make you forget about them.

4) Pineapple-Mango Sweet Heat BBQ Sauce. This is just spicy goodness with some contrasting sweet. Put it on everything.

Today is Friday, that means you have 2 days to do some food shopping and bulk cooking.

Below is my personal recommendation for how to prepare for week 1. Please keep in mind that these are just a few suggestions for protein-based items to cook and have on hand for your week, not the only foods you will eat. I am just covering some bulk cooking bases that will make your first week a whole lot easier.

Your protein shopping list includes 2 of these 3 items:

1. One whole chicken, pastured if possible. 6 pound maximum. 
2. One pork shoulder, 3 to 4 pounds.
3. Two pounds of grass fed ground beef (90/10).

You will cook 2 of the following recipes. One on Saturday, one on Sunday, or just cook all 3.

1. Chili Cilantro Lime Crock Pot Whole Chicken. Yet you can substitute other chicken parts just fine. http://paleopot.com/2013/01/chili-cilantro-lime-chicken/
2. Smokey Slow Cooker Pulled Pork. http://the21daysugardetox.com/three-meals-one-pot-smokey-slow-cooker-pulled-pork/
3. Sweet Potato Hungry Man Casserole. http://paleopot.com/2012/02/hungry-man-sweet-potato-casserole

Shopping List for all 3 recipes.

1. 4 to 6 pound whole chicken.
2. 2 to 4 pound pork shoulder.
3. 2 pounds grass fed ground beef 90/10.
4. 1 pound of bacon.
5. 3 large sweet potatoes.
6. 2 to 3 limes.
7. Small bunch of cilantro.
8. 1 head of garlic.
9. 2 medium white onions, 1 red.
10. 1 dozen eggs.
11. Spices: Cayenne, cumin, paprika, black pepper, sea salt, chili powder.

You now have chicken ready for anything from salads, to wraps, to breakfast scrambles, to chicken salads. You now have pulled pork for breakfast scrambles, wraps, salads, and sliders. You may also now have a casserole that will set you up for about 8 meals of food. This is pretty easy when you think about it.

Questions about the 21 Day Sugar Detox? Click here.

After whipping up another killer pulled pork & sauce recipe this week, I decided to give pulled chicken with a sauce a try. This is the result. This is a flexible dish because the garlic chicken can be used in other applications (salads, wraps) without the sauce, in addition to smothering it with the awesome red pepper sauce. For the roasted red peppers, you can either roast your own under the broiler (like I did) or simply use a jar or two of Italian roasted red peppers. I hear from lots of people that say they miss their sauces once moving over to paleo, so this one is for you.

Line a baking sheet with aluminum foil, add your red bell pepper halves and garlic cloves, drizzle with olive oil, and place under your broiler until slightly charred.

If you don’t want to roast your own peppers, use 1 to 2 jars of a product like this. It will work just fine.

Remember to add your peppers to your slow cooker last, on top of the chicken and  liquid.

What you need:

• 2.5 to 3 pounds of boneless & skinless chicken breasts. 
• 2 pounds of red bell peppers, seeded and roasted in olive oil (or 1 to 2 jars).
• 12 whole cloves of garlic.
• 1 cup of tomato sauce.
• 1/2 tsp oregano.
• 1/2 tsp basil.
• 1/2 tsp thyme.
• 1 cup of water.
• 1 medium white onion, grated/chopped/sliced very fine.

How you make it:

1. Add your onion, tomato sauce, and water to your slow cooker. Stir well. 
2. Add your oregano, basil, and thyme to your mixture, stir well again.
3. Puncture your chicken breasts with the tip of a knife, and stuff inside half of your garlic cloves (roast the other half with the peppers).
4. Add your chicken breasts, make sure they are coated and at least halfway submerged into your base liquid.
5. Cover your chicken breasts with your roasted red peppers and garlic that you roasted.
6. Cook on low for 4 to 5 hours tops.
7. Remove your chicken breasts from your slow cooker, transfer them to a large bowl and shred them with 2 forks.
8. Using a slotted spoon, remove your roasted red peppers and add them to a saucepan or blender.
9. Take 1 cup of the liquid left in your slow cooker and add it to the peppers.
10. If using a blender, pulse into an even yet slightly chunky consistency is obtained. If you have an immersion blender, simply do the same in your saucepan.
11. Add as much or as little sauce to your pulled chicken as you like. You can either use it as a topping, or fully mix it into the chicken to coat it. Both ways are great.
12. Enjoy!

This might be one of my best recipes yet. I set out to create another pulled pork recipe, and this time one with a sauce that went along with it. I had just made some marinara sauce the day before, which made me wonder what ingredients I could pair with the tomato sauce. The result was a mixture of onions, Italian hot/sweet peppers, the tomato sauce I made, and some artichoke hearts. After the pork was done cooking I simply took an immersion blender to the juices and veggies that were left behind in the slow cooker. I then poured the puree into a medium saucepan and let it simmer on medium-low heat for about 20 minutes, until it reduced and thickened up nicely. Definitely work the extra time and step. This recipe is rather easy and there is no excuse that you can’t make this tonight or tomorrow.

What you need:

• One 3 to 4 pound pork shoulder, trimmed of all outer fat.
• 1.5 cups of Italian-style tomato sauce of choice. Make your own marinara or just use a can.
• 1 medium white onion, shredded or minced.
• 1 12 ounce jar of Italian sweet hot peppers of choice, drained yet not rinsed, stems removed if necessary.
• 1 8 ounce can of artichoke hearts in water, drained yet not rinsed.
• 4 cloves of garlic, minced.
• Salt & Pepper to taste.
• 1/2 cup water (optional)

How you make it:

1. Slice, mince, or shred your onion and throw it into the slow cooker.
   
2. Drain your peppers and artichoke hearts, add them to the onions and stir well.
3. Add your tomato sauce and garlic to the mixture, season lightly with salt and pepper, and stir well.
4. Trim your pork shoulder of all visible exterior fat. If it still has a fat cap on, you don’t need it. Season it lightly with salt and pepper.
5. Add your pork shoulder to the slow cooker, try your best to coat it in the tomato and vegetable mixture. Spooning some on top is a good idea.
6. If you feel as if you don’t have much sauce per the size of your pork, add up to a 1/2 of a cup of water.
7. Cook on low for 6 to 8 hours.
8. When finished cooking, remove the pork from the juices and vegetables and use to large forks in a large bowl to shred the meat.
9. Take the remaining juices and vegetables in the slow cooker and puree them until an even consistency is obtained. I used an immersion blender, you can use a blender or a food processor, or just skip this step entirely.
10. Pour your puree into a medium saucepan, and cook on your stovetop on medium-low heat for about 20 minutes. The goal is to bring the sauce to a light simmer and allow some of the water to cook off and let the sauce/gravy thicken up.
11. Add your sauce back to your shredded pork and enjoy!

You can convert your old Slow Cooker into a Programable cooker for under $10.

Just plug your old slow cooker into one of these basic lighting timers. You now can decide when your slow cooker will turn on and shut off.

Say you are going to be out of the house for 8+ hours and the recipe only calls for 4 to 6 hours of cooking time? You can now decide what time your slow cooker will turn on and shut off.

One of these simple lighting timers should cost you under $10. Easy and cheap! 

GE Grounded Electrical Timer

1) GE 15153 Heavy Duty 24-Hour Timer

This $8 timer turns your old slow cooker into a programmable slow cooker and has a grounded connection.

Intermatic Grounded Electrical Timer

2) Intermatic TN311 Heavy Duty Grounded Timer

Same type of unit, Does the same job with different control switches for a few bucks more.

What is Sous Vide Cooking?

French for “under vacuum” it is a method of cooking food sealed in airtight plastic bags in a water bath at an accurately regulated temperature. The intention is to cook the item evenly, and not to overcook the outside while still keeping the inside at the same “doneness”. I would describe it in short as the most precise method of cooking meat and eggs available. You decide what temperature you want to cook at and your protein will cook completely even at that set temperature.

If you want a steak medium rare, you set the sous vide for about 134 °F and then simply sear the steak before serving. I especially like the Sous Vide method for cooking eggs. You can cook the yolks to many different consistencies. If you highly prefer the yolks of your eggs to their whites, you’ll really love what you can do with the yolks in a Sous Vide. In the picture before, there is an egg yolk that was cooked at 151 °F for an hour. The yolk sets to a cooked, yet pliable consistency, taking on the creamy consistency of a soft cheese. How cool is that?

Skirt steak topped with a 151°F Sous Vide egg yolk.

Why hack my Slow Cooker into a Sous Vide?

1. Grass-Fed and Pastured proteins are expensive! If you are not a master with the grill and don’t want to risk messing up your great piece of meat, you can achieve a basically guaranteed level of doneness and make cooking idiot-proof with the Sous Vide! You simply then have to sear the outside to your desired doneness.
2. Save kitchen space by only getting a DSV Sous Vide Controller instead of another stand-alone Sous Vide cooker that you don’t want taking up space in your kitchen.
3. Save money. A DSV controller to pair with your old Slow Cooker is only $99. Stand-lone Sous Vide units are much more expensive. The Sous Vide Supreme Demi costs $329 and the Sous Vide Supreme is $428. I wanted to cook Sous Vide from time to time, but not at that price tag.
4. You get to cook meat like a 5 star French chef.

1) Any Analog Slow Cooker

This means a slow cooker that simply has an options to turn a switch from the off position to warm, low, or high settings. You need a unit that starts to warm automatically once plugged in while already set to high. To test your unit, set the switch to high and then plug the unit in. If it heats up, you’re in business and your slow cooker will work fine.

1) Proctor-Silex 33043 4-Quart Slow Cooker

This is your cheapest option for a smaller unit. Think under $20. It works.

2) Crock Pot 4-Quart Oval Manual Slow Cooker

The Official Crock Pot brand Rival’s version of the above unit. The oval shape is ideal. Costs slightly more at about $25.

3) Crock Pot 6-Quart Oval Manual Slow Cooker

A slightly larger unit that also comes with a locking lid, which is pretty cool for pot lucks and family gatherings. Costs about $30.

4) Hamilton Beach 8-Quart Oval Manual Slow Cooker

The model to get if you’re planning to cook larger pieces of meat. Costs about $35

2) One DSV Sous Vide Controller 

There are articles online for how to build your own Sous Vide controller, but if you don’t want to order a bunch of parts and use a soldering iron to build yourself a controller, you can just buy one that Dorkfood already assembles for a fair price. You simply plug your analog slow cooker into the DSV controller’s outlet and place the DVS’s temperature probe into the water bath in your slow cooker. Then you simply program your DSV controller to what precise temperature you wish to cook at. It’s really that easy.

 DorkFood DSV Sous Vide Temperature Controller

This is the unit I have. I already had two analog slow cookers in my kitchen, and had been wanting to try Sous Vide cooking. This unit is only $99 so it let me make the jump up to my own Sous Vide station without having to buy a  more expensive unit or add another large item that takes up space in my kitchen. It looks simple but it also simply just works. I have used it quite a few times, every time checking the center point of my meat after cooking with a probe thermometer. All times the meat’s temperature was within half a degree of the setting programmed on the DSV controller. That’s pretty dang accurate, and I’ve been using a $20 crock pot to get it done. My Sous Vide system cost me $119 total (plus vacuum sealer system, more on that later)

I use an early 1980′s Rival Crock Pot with my DSV controller to create my Sous Vide cooker.

3) A vacuum sealer system

Items cooked in the Sous Vide water bath must be vacuum sealed in plastic bags (that are BPA free) so that the food does not make contact with the water. Vacuum sealing ensures maximum surface area of cooking. Keep in mind that many meat packing companies already sell their products in vacuum sealed packaging. Having a vacuum system is idea because you can add herbs, spices, butter, ghee, coconut oil, olive oil, or anything you want to your cooking pouch. I went the super cheap route and picked up a tiny food saver unit and a box of their bags. The unit was about $25 and came with 5 bags.

1) FoodSaver FreshSaver Handheld Vacuum Sealing System

If you want to keep your project on the cheap, this is your cheapest route. this unit works with a bag system. One dozen of the 1-gallon bags will cost you about $8 and the unit itself only costs about $16.

2) FoodSaver FreshSaver Handheld Vacuum Sealing System

If you’re willing to pay about $80 you can get a very good unit that will work much better with a wider array of bags to use and become more efficient.

My cheapo FoodSaver unit.

3) Vacuum bags

1) FoodSaver FreshSaver Sytem 1-Gallon Bags.

2) FoodSaver 11 inch by 16 foot roll. 

3) Ziplock Brand Vacuum Starter Kit. 3-Quart Bags, 1-Pump. 

4) Ziplock Brand Vacuum Pump Refill Bags. Quart Size. 

Conclusion:

I was able to set up a fully accurate Sous Vide setup for about $140, and that includes me buying a new analog crock pot, the DSV controller, and the cheap vacuum system and some extra bags. Hacking your slow cooker is pretty awesome.

This is a true dump and go recipe. Dump everything it, come back and get it later. I was looking for something with greens in it to go along with a steak that I was having, and this is what I came up with. Im a big fan of Kale. I used a yellow curry powder for this recipe, which is why the dish has a slight yellow hint to it. I’ve already finished the leftovers. The beans still had some crunch to them and the kale cooked down nicely. Definitely a win. I used this great curry powder that comes from the Bahamas, yet I can’t seem to find it listed on their site. Sad face.

What you need:

• One medium head of kale, washed and roughly chopped. I used a pre chopped bag.
• 2 handfulls of raw green beans, ends removed.
• 1 can of coconut milk.
• 1 can full of chicken stock, equal ratio of liquid basically.
• 1 heaping tablespoon of yellow curry powder.

How you make it:

1. Use a 4 to 6 quart slow cooker. 
2. Dump your coconut milk and chicken stock in.
3. Stir in your curry powder.
4. Add your green beans to the liquid.
5. Add as much kale as you can that fill fit in the slow cooker, then stir/toss to somewhat coat it with the liquid.
6. Cook on high for 2 to 3 hours or on low for 4 to 5 hours.

What you need:

• 4 cups of sweet potatoes, sliced medium thin. I used about 6 smallish potatoes. 
• 2 gala apples. Peeled, cored, and sliced medium.
• 2 tablespoons of ghee or coconut oil.
• 1 to 2 tsp of cayenne pepper.
• 1 to 2 tsp of ground cinnamon.
• 1/2 tsp ground cumin.
• slight pinch of finely ground sea salt.

How you make it:

1. Peel and slice your sweet potatoes into medium thin slices. I use a mandoline. 
2. Peel and core your apples, and slice the same thickness.
3. Layer your apples and potatoes in your slow cooker, mixing the apples among the potatoes.
4. Add your seasonings and mix well either by hand or with a spoon. Make sure everything is evenly coated.
5. Add your coconut oil or ghee to the top so it melts down during cooking.
6. Cook on high for 3 hours or low for 6.
7. Results will be somewhat mushy and brown, yet super easy and super tasty. Enjoy!

What you need:

• One pound beef shank with bone. 
• 4 cups of beef stock.
• 4 cups of water.
• 2 large carrots, peeled and sliced thick.
• 2 to 4 stalks of celery, sliced thick.
• 4 cloves of garlic.
• 1 small to medium onion, quartered.
• 1 large bunch of boy choy, base cut off.
• Salt and pepper to taste.

How you make it, Crock Pot:

1. Season your beef shank with salt and pepper.
2. Lightly sear your beef shank in a skillet on high heat until browned on both sides (optional).
3. Put your seared beef shank, beef broth, water, carrots, celery, garlic, and onion into your crock pot.
4. Place your bok choy on top of your fluid, floating on top of your liquid base.
5. Cook on low for 4 hours.

How you make it, One-Pot Stovetop:

1. Season your beef shank with salt and pepper. 
2. Set your pot to medium high heat and sear your beef shank until lightly browned on both sides.
3. Add your beef broth, water, carrots, celery, garlic, and onion.
4. Set heat to high until your liquid comes to a boil.
5. Reduce heat to medium low and add your bok choy to the surface of your liquid.
6. Cover and let simmer for 30 minutes to an hour.