The Right Plan Nutrition Counseling & Kellie Hill Nutrition

Whole Foods Diet Expert and Best Selling Author

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Slow Cooker Coq Au Vin Recipe [VIDEO]

Coq-au-VinThe benefit of using a slow cooker is you can toss in the ingredients and go . . . dinner is ready when you return home. This video includes easy instructions for your next family favorite meal. Includes health information about chicken pieces with skin and bones versus skinless boneless chicken. Enjoy nutritious foods with very little work!

Ingredients:

  • 2 large onions
  • 3 lbs chicken parts
  • 6 bacon slices
  • 2 cups mushrooms
  • ½ cup celery (optional)
  • 1 ½ cups warm water
  • 2 tsp organic Better Than Bouillon
  • 1 tsp sea salt
  • ½ tsp white pepper
  • ½ tsp garlic powder
  • 1 tsp parsley flakes
  • ¼ tsp ground thyme
  • 1 bay leaf
  • 1 cup vegetable stock
  • 1 cup apple cider vinegar
  • Juice from jar of mushrooms (optional)

Directions:

  1. Coarsely chop onions and allow to sit for 5-10 minutes.
  2. Cook bacon until crisp, pat with paper towel and crumble.
  3. Slice mushrooms.  Thinly slice celery.
  4. Place onions in a 5 quart slow cooker.  Arrange chicken pieces on top.  Add bacon, mushrooms, and celery if using.
  5. Whisk together warm water and Better Than Bouillon until dissolved.  Add salt, pepper, garlic, parsley, thyme, and bay leaf.  Stir together and pour over chicken.
  6. Whisk together vegetable stock, apple cider vinegar, and mushroom juice if using.  Pour over chicken.
  7. Cover and cook on low for 8-10 hours or on high for 4-6 hours.
  8. Discard bay leaf before serving.

Helpful Hint: To make a gravy, remove chicken and vegetables.  Scoop one cup of liquid from slow cooker and add 1 Tbs of arrowroot.  Whisk together until smooth.  Add back into liquid in slow cooker and whisk until thickened.

Serves 6

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Slow Cooker Beef Stroganoff Recipe [VIDEO]

beef-stroganoffMake this traditional comfort food healthy and tasty while still enjoying a creamy gravy consistency. Make every penny count by using cheaper cuts of meat in the slow cooker. Learn how to make quinoa flour as well as how to layer foods in the slow cooker. Come home to the great smell of dinner ready to eat!

Ingredients:

  • 1/3 cup quinoa flour
  • 1 tsp salt
  • ¼ tsp pepper
  • ½ tsp paprika
  • 2 lbs beef round steak, cut into ½ inch thick strips
  • 1 ½ cups chopped onion
  • ¼ tsp garlic powder
  • 14 oz canned tomatoes, with juice, broken up or 3-4 tomatoes chopped
  • ¼ cup ketchup
  • 2 tsp beef bouillon
  • 2 Tbs sherry
  • 2 cups sliced mushrooms
  • 1 cup sour cream

Directions:

  1. Combine flour, salt, pepper, and paprika in a plastic bag.  Place a few strips of steak in at a time.  Shake to coat.  Place in 3 ½ quart slow cooker.
  2. Mix next seven ingredients in a bowl.  Pour over steak.  Cover.  Cook on low for 7-9 hours or on high for 3 ½-4 ½ hours.
  3. Stir in sour cream during the last 30 minutes of cooking time.

Helpful Hint:

Serve solo or as a topping for brown rice or noodles.

 

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Oregon Healthy Living 30 Day Challenge Update, January 7

The Challenge is underway, be sure to follow along at the Mail Tribune. If you missed today’s update, read on:

Jami is beginning a diet and lifestyle change that she will be able to maintain permanently without making multiple meals for her family or feeling deprived.  There are two keys for success in this first week.  First, focus in on one goal and be specific.  Then, do a quick reality check.  Have you tried this before?  If so, what happened?  What’s different now?  Are you willing to make lifestyle/diet changes now?  Does this feel like the right time?  Make sure you are able to match the level of commitment required to achieve your goal.  If not, redefine your goal so you can succeed.  Second, start a food log.  Write down everything you eat for meals and snacks as well as any beverages you drink.  Don’t judge your food choices.  At the end of each week, note two not-so-healthy foods and swap them out for more nutritious options.

Jami Young, Nutrition Challenge Volunteer

My journey to a better me has begun. I was excited for this time in my life to arrive and now I am scared to death that it is here! People always say that change is good. Why am I not so convinced? I was asked by Kellie (nutritionist) to write down daily my food intake of everything that I eat or drink. Have you ever tried it? To be completely honest, it is so hard. I do not realize everything that goes into my mouth in a day! Coffee drinks! Yikes!  I have not even gotten into calories or anything super diet-y yet!  Life is a process and mine has started! [Read More]

If the above link isn’t available, click here for the PDF version.

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Slow Cooker Pulled Pork Recipe [VIDEO]

Pulled-PorkDon’t spend forever in the kitchen to prep a healthy, nutrient-dense whole foods meal – bring out the slow cooker. Easy step by step instructions for versatile slow cooked pork. Use this recipe to make sandwiches, sliders, wraps, serve over vegetables, or just eat it as a meal by itself. This simple “mix & go” recipe will delight the whole family.

Ingredients:

  • 3-4 pounds pork shoulder roast or pork tenderloin
  • Sea salt
  • Fresh ground black pepper
  • 2 tsp smoked paprika
  • ¼ cup spicy brown mustard
  • ¼ cup coconut sugar
  • 3 cloves garlic
  • 1 cup apple cider
  • ¼ head cabbage
  • Dill pickles
  • Sprouted grain buns

Directions:

  1. Press garlic and allow to sit for 5 minutes.
  2. Season pork with salt, pepper, and paprika.
  3. Stir mustard, coconut sugar, garlic and cider in slow cooker pot.
  4. Add pork and turn to coat.
  5. Set slow cooker to high for 5-6 hours or low for 8-9 hours.  Cover and cook until pork is tender.
  6. Using two forks, shred pork and mix with sauce.
  7. Shred cabbage.
  8. Spread additional mustard on buns.  Top with pickles, cabbage, and pork.

 

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Healthy Holidays: Roasted Vegetables Recipe [VIDEO]

trp_hh_roasted_veggiesThis great recipe doesn’t need to be eaten only during the holidays. Roasted in-season vegetables are a fabulous option at any time. Learn special cooking tips to make them delicious so they don’t burn or get soggy. Finish properly and you have a side dish that people will be talking about year round.

Ingredients:Roasted vegetables are best when you purchase whatever is in season.  Choose 4-5

  • Asparagus
  • Potatoes
  • Parsnips
  • Peppers
  • Broccoli
  • Onions
  • Cauliflower
  • Garlic
  • Green beans
  • Carrots
  • Fennel
  • Turnips
  • Celery root
  • Squash
  • Zucchini
  • Mushrooms

Coconut oil, sea salt, olive oil, herb rub and/or finishing salt

Directions:

  1. Preheat oven to 400F.
  2. Cut vegetables into even pieces.
  3. Add approximately 2 tablespoons coconut oil, sea salt, and herb rub if dried.
  4. Cook for 5 minutes and then toss or mix so vegetables are evenly coated with coconut oil.
  5. Cook to brown and tender, stirring every 5 minutes.
  6. Sprinkle with fresh herb rub, olive oil, and finishing salt (if desired)

 

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Sue M

My motivation for seeking nutrition therapy was to feel better and find out what I was eating. The sessions and homework have been clear and easy to follow. I have never felt pressured to eat a certain way...

Sue M
Oregon

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