Thursday, April 23, 2015

I like it long and slow

TOF and I have been experimenting.  We are making it long and slow.  And it's delicious.

The newest addition to our toy cupboard is a slow cooker.

Mum had a crock pot in the 70s and I remember fatty and flavourless stews.  But the slow cooker has made a comeback in recent years and there have been definite improvements to the technology.  Ours was $52 from Target and has three settings - warm, slow and fast.  I chose it because you can set the timer and when it's done automatically changes to warm.

We are time poor people with food issues.  Drive through and take away is not an option for us. Well, there arechips at the Maccas - freshly cooked in vegetable oil, gluten free - they suit both of us, except that they aren't particularly healthy and are delicious sometimes foods.  But I digress.

When you have Food Issues or Dietary Requirements, forward planning is essential. We like meals that are full of fibre and flavour, but which are not dependent on fat and salt for the flavour content.  So that combined with our other Dietary Requirements - home made suits us best.  The slow cooker means on the days when we are home for 45 minutes between work and community involvement stuff, a healthy and satisfying meal is available and we still have time to walk the dogs.


Middle Eastern Lamb Stew

(Heavily adapted by a recipe of the same name by Sally Wise (St Sally in our household) published in her book Slow Cooker : Easy and delicious recipes for all seasons.  ABC Books, 2009.)

Serves 4

INGREDIENTS
  • 750g diced lean lamb
  • garlic oil
  • 1 large carrot chopped into rounds
  • 1 cup chopped pumpkin (optional - tends to disintegrate and add sweetness, fibre and thickness to the sauce)
  • 2 tablespoons marmalade
  • 2 teaspoons chilli powder (we like it hot - reduce by half for a moderate heat)
  • 1 teaspoon turmeric
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 700ml  (veggie, chicken - whatever you have)
  • 1 teaspoon salt
  • 1 teaspoon grated ginger
  • juice of one lemon
  • 1/2 preserved lemon finely chopped (or 1/4 cup olives)
  • 4 spring onion tops - the green bits only - finely chopped (or half spring onion tops, half garlic chives)
  • 2 teaspoons cornflour
  • 1 cup natural goat, sheep or buffalo yoghurt (you can use whatever yoghurt tolerable to you - optional)
  • 3 teaspoons finely chopped mint

METHOD
  • Brown the lamb in batches in the garlic oil.
  • Place all ingredients except the cornflour, yoghurt and mint into the slow cooker.
  • Cook on low for 7-8 hours or on high for 3-4 hours.
  • Take a little of the sauce and make a slurry with the cornflour.
  • Return to pot for a little longer to thicken sauce.
  • Just before serving stir through yoghurt if preferred and sprinkle with chopped fresh mint.
Serve over rice or mashed sweet potato with steamed veggies or a salad.

Sally Wise also has a set of gluten free recipes on her site.  Most of them are adaptable to be low-FODMAP as well.  Hmm, I feel a challenge coming one.  She is also blogging recipes for those with food intolerances and allergies on Health For Life Kitchen.

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