Slow cookers – no crock!

-Free and easy recipes for a slow cooker (crock pot)

-Vegetarian information

Slow cookers could be thought of as the original microwave ovens (minus the micro-waves!). As far as time saving went, women who used them were liberated as these majestic non-watch ovens did all the cooking while they were at work. And the olfactory reward was evident upon arriving at home, with family members greeted with the aroma of a hearty meal (and full stomachs shortly after!).

Little did these women know that they were also providing healthier meals for themselves and the family. Both nutrition and taste were preserved as lower temperatures utilised by slow cookers meant that many vitamins, minerals, proteins and antioxidants were preserved.

Yet the humble slow cooker (also known by the Rival brand name “crock pot”) was rudely thrust from the limelight by the lure of technology and better “efficiency”. Yes, microwave ovens hit the market. As the overwhelming number of microwave ovens in Australian households testifies, many of us trusting souls have unwittingly compromised better nutrition (and potentially better health) for this “convenience” appliance.

Yet how foolishly trusting we have been…

Numerous studies have reported the ill effects of microwave ovens. One particular university study issued a warning that microwave ovens should not be used to heat baby milk (breast milk or otherwise). This came as the researchers found that milk warmed in a microwave oven lost much of its immune-enhancing properties that are so important to babies.

And, based on findings of certain studies, even the Soviet Union backed claims that microwave ovens were a potential hazard. They didn’t issue warning statements or alert the public about the findings. Instead, in 1976 they banned microwave ovens outright!

Since that time numerous studies have found that microwaving food can:

• Inactivate many vitamins (this includes but is not limited to vitamin B12, vitamin C, vitamin E and lipotropic agents)
• Create free radicals
• Destroy cancer-fighting compounds in vegetables (one study found that microwaved broccoli lost much of its antioxidant compounds. This included 97% of its flavonoids)
• Create an ideal breeding ground for salmonella and other bacteria due to uneven heating that may allow breeding in cooler areas of the food
• Increase LDL cholesterol (the “bad” type) relative to LDL (the “good”) type
• Destroy nucleoprotein value in meats

But how can this be the case? The main reason is because microwave ovens heat food from the inside out (as compared to ovens for example that rely on heat external to the food). So a microwave oven generates and utilises heat derived from molecular “friction” within the food itself.

As you would expect, this friction also causes substantial damage to surrounding molecules by tearing them apart or forcefully deforming them (scientifically known as “structural isomerism”). This can also alter vitamin and mineral structure to forms unrecognisable (and therefore useless to the body).

Yet we do live in an increasingly fast-paced world and time is of essence. So if it is health, taste AND time conservation that you are after, the inexpensive slow cooker may be just your answer!

The slow cooker is an electric cooker that maintains a relatively low temperature as it cooks food. The food becomes warm as the sides and bottom of the appliance radiate heat (this prevents burning and allows for even cooking) around a ceramic pot that holds the food. The slow cooker uses minimal energy and doesn’t require watching over it as it cooks!

But it gets even better. Another benefit of cooking this way is that the flavour, nutrition and succulence of the food is preserved! So you can wake up to tasty hot breakfasts, come home to hot dinners, or even get the housework done while a meal is cooking.

Slow cookers come in a variety of sizes so that single people or large families can enjoy the benefits. The slow cooker recipes are very simple and adaptable – there are even recipes for making bread! Tasty main courses, entrees and even desserts can all be made without much time and effort.

Of course it is only evident that we will eat some microwaved foods at some time – at restaurants or at a dinner party for example. If this happens occasionally it is not so much of an issue. It is when microwaved foods are eaten regularly that it poses more of a challenge to maintaining optimal health and nutrition, and minimising the nutrition of our food.

So why not experiment with a slow cooker by using the following recipes or some of your very own… Happy cooking!

Free and easy recipes for a slow cooker (crock pot)

 

Walnut Raisin Apple Bake

Ingredients:
½ cup apple cider
Juice of 1 lemon
2 tsp maple syrup
2 tsp raisins
1 tbsp dark brown sugar
1 tsp ground cinnamon
1 tsp ground walnuts
4 large Macintosh apples (cored)

Pour the cider, lemon juice, and maple syrup into the slow cooker. Combine the raisins, cinnamon and walnuts in a small bowl. Place the apples in the slow cooker. Using a spoon, fill the centre of the apples with the raisin mixture. Cover and cook on low until the apples are tender (2-3 hours)

Six Grain Breakfast

Ingredients:
2 1/2 tbsp Bulgur, uncooked (1 ounce)
2 1/2 tbsp brown rice, uncooked (1 ounce)
2 tbsp barley, uncooked (3/4 ounce)
2 tbsp millet, uncooked (3/4 ounce)
2 tbsp cornmeal, uncooked (3/4 ounce)
1/4 cup rolled oats (3/4 ounce)
3/4 cup plus 2 tbsp chopped dried mixed fruit
1 1/2 tsp cinnamon
3 cups water
1 tbsp vanilla

Combine grains, dried fruit and cinnamon in crock pot. Mix well. Stir in water and vanilla. Cover and cook 6 to 8 hours on low setting. Stir before serving and add more water if desired. Serve hot, topped with brown sugar or drizzled with maple syrup.

By Eve Adam N.D BHSc
(Naturopath)