Healthy meals for cold weather months

Many people find they gain weight in the cold weather months. In some part, this may be due to decreased physical activity since outdoor exercise is limited or more challenging. On the other hand, a lot of people report an increased intake in richer foods higher in fat. Raw foods require little to no fat for food preparation, keeping overall calorie intake in control. Cooked foods, whether sautéed, fried, or prepared with a creamy rich sauce, will come at a higher calorie cost due to the use of oil, butter and cream. For instance, 1 tbsp of any oil will contribute 120 calories and 14 grams of fat. Luckily, slow cookers and crock pots come in handy! The slow cooking process requires very little fat, if any, but still produces a hot, rich final cooked product. Plus, its easy preparation and requires very little clean up compared to a stove top meal. Try these recipes below - be sure to freeze and refrigerate leftovers for easy healthy meals throughout the week!

Slow Cooker 3 Bean and Turkey Chili

Source: http://www.skinnytaste.com/crock-pot-3-bean-turkey-chili-3125-pts/

 Nutrition: Makes 10 Servings of 1 cup. Amount Per Serving: Calories: 231, Total Fat: 5g, Saturated Fat: g, Cholesterol: 42mg, Sodium: 526mg, Carbohydrates: 27.5g, Fiber: 8g, Sugar: 6.5g, Protein: 19.5g

 Ingredients

 1.3 lb (20 oz) 99% lean ground turkey breast

 1 small onion, chopped

 1 (28 oz) can diced tomatoes, drained

 1 (16 oz) can tomato sauce

 1 (4.5 oz) can chopped chilies

 1 (15 oz) can chickpeas, drained

 1 (15.5 oz) can black beans, drained

 1 (15.5 oz) can small red beans, drained

 2 tbsp chili powder

 1 tsp cumin

For the Topping:

 1/2 cup chopped red onion

 1/2 cup chopped fresh cilantro for topping

 Optional toppings, shredded cheddar, avocado, sour cream, etc

Directions

 Brown turkey and onion in a medium skillet over medium-high heat until cooked through. Transfer to the slow cooker with the beans, chilies, chickpeas, tomatoes, tomato sauce, chili powder and cumin, mixing well.

1. Cook on high 6 to 8 hours or low 10 to 12.

2. Garnish with onions, cilantro and your favorite toppings.

3. *Note: Reduced sodium in this recipe by draining and rinsing all beans before use, as well as choosing low sodium or no salt added tomatoes and tomato sauce.

Slow Cooker Chicken Corn Chowder

Source: https://therealfoodrds.com/slow-cooker-chicken-corn-chowder/

Nutrition: Serving size: ⅙th recipe Calories: 348 Fat: 11g Carbohydrates: 30g Sugar: 6g Sodium: 375mg Fiber: 3g Protein: 28g.

Ingredients

1¼ lbs. boneless, skinless chicken breasts, cubed

1 lb. red potatoes, cut into ½-inch cubes, leave skin on for fiber

2 large carrots, sliced

2 celery ribs, sliced

1 medium yellow onion, diced

3 cloves garlic, minced

2 cups corn, fresh or frozen

4 cups low-sodium chicken broth (or homemade bone broth)

1 tsp. dried thyme

1 tsp. dried parsley

¼ tsp. black pepper

½ tsp. salt

3 Tbsp. potato starch to thicken, optional

½ cup Whipping Cream

4 strips crisp-cooked turkey bacon, chopped

Fresh thyme and/or parsley for garnish, optional

Directions

1. Place all chicken, potatoes, carrots, celery, onions, garlic and corn in the slow cooker.

2. Add broth, thyme, parsley, pepper and salt. Stir well.

3. Place lid on slow cooker and cook on LOW setting for 7-8 hours (or 4 hours on HIGH).

4. Just before serving, remove lid. Mix potato starch with ⅓ cup water. Stir into hot soup until thickened slightly.

5. Turn off heat. Stir in cream and bacon. Taste and adjust seasonings as needed. Garnish with fresh thyme and parsley, if desired.

Crock Pot Italian Sloppy Joe

Source: http://www.skinnytaste.com/crock-pot-italian-sloppy-joe/

Nutrition: Makes 6 sandwiches. Amount Per Serving: Calories: 316, Total Fat: 11.5g, Saturated Fat: g, Cholesterol: mg, Sodium: 461.5mg, Carbohydrates: 27.5g, Fiber: 14g, Sugar: 7.5g, Protein: 27g

Ingredients

1 lb Italian turkey sausage, removed from casing

1/2 cup chopped onions

3 cloves garlic, minced

1 red bell pepper, chopped in 1/2-inch pieces

1 green bell pepper, chopped in 1/2-inch pieces

1 1/3 cups crushed tomatoes

1/2 tsp dried rosemary

Salt and fresh cracked pepper, to taste

For serving:

6 whole wheat 100 calorie potato rolls (Try Martins)

6 slices reduced fat provolone (Sargento)

1 cup baby spinach

Directions

1. In a medium non-stick skillet, cook the sausage over medium-high heat, breaking up as it cooks into small bits until cooked through, about 5-6 minutes.

2. Add onions and garlic, and cook another 2 minutes.

3. Transfer to the slow cooker and add the bell peppers, crushed tomatoes, rosemary and fresh cracked pepper.

4. Cover and cook on low 4 hours.

5. To serve, place heaping 1/2 cup of meat on a roll and if desired, top with cheese and baby spinach.

Slow cooker Minestrone Soup

Source: http://www.eatright.org/resource/food/planning-and-prep/recipes/slow-cooker-minestrone-soup-recipe

Nutrition: Makes ten 1.5 cup servings. Calories: 134; Total Fat: 0.5g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 860mg; Total Carbohydrate: 26g; Dietary Fiber: 7g; Protein: 6g.

Ingredients

6 cups vegetable broth

28-ounce can diced tomatoes

15-ounce can cannellini beans, drained and rinsed

15-ounce can kidney beans, drained and rinsed

2 cups frozen green beans

4 medium carrots, chopped

1 medium zucchini, chopped

1 stalk celery, chopped

1 medium onion, chopped

2 tablespoons dried Italian seasoning

1 bay leaf

4 garlic cloves, minced

1 teaspoon salt

¾ teaspoon pepper

1 cup cooked (or 2 ounces of dry) whole-grain elbow pasta

2 cups fresh baby spinach

Garnish: 1¼ cups freshly grated Parmesan or part skim mozzarella cheese (optional)

Directions

1. Combine all ingredients BUT pasta and baby spinach in a 6- or 7-quart slow cooker. Cover and cook on low for 7 to 8 hours.

2. Increase heat to high. Stir in pasta and spinach. Cover and cook 15 minutes or until pasta is done.

3. Remove bay leaf before serving. Sprinkle each serving with 2 tablespoons grated Parmesan cheese or shredded part skim mozzarella cheese, if desired.

Slow Cooker Vegetarian Lasagna

Source: http://www.eatingwell.com/recipe/252492/slow-cooker-vegetarian-lasagna/

Nutrition: Per serving: 413 calories; 14 g fat(8 g sat); 7 g fiber; 49 g carbohydrates; 27 g protein; 67 mg cholesterol; 9 g sugars; 0 g added sugars; 665 mg sodium

Ingredients

1 large egg

1 15- to 16-ounce container part-skim ricotta

1 5-ounce package baby spinach, coarsely chopped

3 large or 4 small portobello mushroom caps, gills removed (see Tip), halved and thinly sliced

1 small zucchini, quartered lengthwise and thinly sliced

1 28-ounce can crushed tomatoes

1 28-ounce can diced tomatoes

3 cloves garlic, minced

Pinch of crushed red pepper (optional)

15 whole-wheat lasagna noodles (about 12 ounces), uncooked

3 cups shredded part-skim mozzarella, divided

Directions

1. Combine egg, ricotta, spinach, mushrooms and zucchini in a large bowl.

2. Combine crushed and diced tomatoes and their juice, garlic and crushed red pepper (if using) in a medium bowl.

3. Generously coat a 6-quart or larger slow cooker with cooking spray. Spread 1½ cups of the tomato mixture in the slow cooker. Arrange 5 noodles over the sauce, overlapping them slightly and breaking into pieces to cover as much of the sauce as possible. Spread half of the ricotta-vegetable mixture over the noodles and firmly pat down, then spoon on 1½ cups sauce and sprinkle with 1 cup mozzarella. Repeat the layering one more time, starting with noodles. Top with a third layer of noodles. Evenly spread the remaining tomato sauce over the noodles. Set aside the remaining 1 cup mozzarella in the refrigerator.

4. Put the lid on the slow cooker and cook on High for 2 hours or on Low for 4 hours. Turn off the slow cooker, sprinkle the reserved mozzarella on the lasagna, cover and let stand for 10 minutes to melt the cheese.

5. Equipment: 6-quart (or larger) slow cooker

*Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray color. If you like, gently scrape the gills off with a spoon.

*For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

 *To reduce sodium content of this dish, use No Salt Added canned tomatoes in diced and crushed varieties.