After developing hundreds of slow-cooker recipes in our test kitchen and publishing two bestselling books, we have learned a thing or two about making the most of this handy appliance. With this latest book, we narrowed our focus and set what we thought would be a tough hurdle for ourselves: develop a collection of 200 decidedly fresh and healthy recipes packed with vegetables and hearty grains. We also wanted a high percentage of the recipes to be easy prep, meaning that it would take no more than 15 minutes of active time (and no stovetop work) before you could press the start button on your slow cooker and walk away. (Look for the easy prep icons throughout the book for the more than 100 recipes you can get into the slow cooker in a flash.) A plentiful selection of vegetarian recipes was another goal, so throughout the book you will see icons for these options as well.
So what did we learn? First, that making healthy meals, sides, and desserts in a slow cooker isn’t as hard as you might think because its moist, gentle heat allows you to cook with less fat. The challenge lies in infusing dishes with bold flavor without relying on fatty ingredients to do so. In some cases, we started by getting out a skillet and building a flavorful sauce or base for a dish rather than simply adding ingredients to the slow cooker; this made all the difference between a recipe that was just OK and one that had deep, rich flavor. We chose leaner cuts of meat and boosted their flavor with spice rubs or glazes and, in some cases, stovetop browning. And we learned how to make flavorful sides that could cook alongside chicken or meat, often adding fresh vegetables, herbs, or a simple vinaigrette for bright flavor.
The slow cooker is great for cooking grains and beans, so it was easy to build hearty dishes with lentils, bulgur, quinoa, polenta, and more as the star ingredient. It is also an excellent way to poach many kinds of fish; the risk of overcooking is minimized, and it allows you to infuse the fish with subtle flavor. Healthy desserts benefit from this steamy environment, too, as it mimics a traditional water bath and ensures that normally finicky custards like flan and cheesecake cook to the perfect creamy and silky texture, with no need to obsessively monitor the oven.
When using this book, you may need to think somewhat differently about the slow cooker and how it fits your lifestyle. Chicken, fish, and leaner cuts of meat just cannot withstand a full day in the slow cooker. There are certainly many recipes that can cook while you are at work, but the majority of the recipes have shorter cooking times; we think the trade-off is worth it if you want to eat more healthfully.