Author: Megan

• Carontenoids and flavonoids-2 superstar antioxidants which protect cells against oxidative damage by free radicals in the body.
• Omega-3 fatty acids which help to regulate the body’s inflammatory process.
• Vitamin C-water-soluble antioxidant serves many vital functions in the body’s cells.
• High in Vitamin K- kale contains a huge dose of potassium which is vital for production of proteins that strengthen bone composition! Vitamin K (potassium) also prevents calcium build-up which can lead to cardiovascular diseases, stroke, and atherosclerosis.
• Cholesterol lowering-kale can help lower cholesterol and increase the ratio of healthy cholesterol
• Fiber- which helps you feel fuller longer and basically helps 

Directions:

1. Turn on stove add a little bit of olive oil to the pot
2. Dice onions and garlic and add to the heated pot with the red pepper flakes and stir. Once translucent turn heat down.
3.  Chop celery and carrots and zucchini and add to the pot and stir occasionally.
4. Add, parsley, rosemary, oregano, and stir into pot.
5. Add cooked chicken sausage to the pot.  If Sausage is not cooked, cook in separate pan.  Then add it to the pot.
6. At this point you can add shredded Parmesan cheese
7. Once carrots are almost cooked start adding your chicken broth
8. Add sliced mushrooms and chopped kale to the soup and keep soup on low heat
9. Stir in Cannellini beans and add salt and pepper and additional parmesan cheese. Taste for any additional seasonings.

**To make sure it’s gluten free make sure sausage and broth are gluten free.

Who doesn’t love a slow cooker?  You have simple ingredients to prep and the slow cooker does all the rest.  Nothing beats smelling your dinner when you come home at the end of a long day knowing it’s DONE!  With this particular recipe there is a small amount of prep you have but I promise it’s definitely worth it!

Roasts are great to use for multiple meals throughout the week in dishes that are sure to delight even the pickiest of eaters!

There are a lot of different ingredients you can add for a flavor but I like to keep in clean and simple.  I like to braise the roast in a stainless steel pan on the stove then add my fresh seasonings and let the cooker do the work!

Braising the roast sears in the juices of the meat as well as adds a bit of flavor through the browning process of the meat. You want to add salt and pepper to the both sides of the roast and then flip the roast around in your pan searing in the juices.  If you are able to brown both of the ends that will only add additional flavor and juices to be retained within roast. 

Once you are done at the stove and this should take about 5-6 minutes of braising, place the roast in the slow cooker and then go back to the stove and add about ½ cup to a cup of water to your pan with the meat trimmings left from the braising process. 

Turn on your stove and warm up these trimmings and gently scrape the sides and bottom of your stainless steel pan.  Then carefully dump this mixture over the roast within the slow cooker!  Why you might ask?  This is the browned meat that was left from your roast and will add a POP of flavor.  Once the roast is done on high for about 4.5 hours on low about 8 hours your dinner is ready you can serve it with a rice pilaf, quinoa, or pasta and a vegetable of your choice!

Ingredients:

• Choose your favorite kind of meat (make sure it can fit into your slow cooker)
• 1 small chopping onion
• 3-4 garlic cloves chopped
• 1  8 oz. fresh mushrooms (or canned)
• ¼ c. Herbs (fresh if you have them) Rosemary, Basil, salt and pepper

Directions:

1. Place roast in pan with a little bit of (olive) oil in pan
2. Season one side of the roast as the other side is braising. Flip to the other side and do the same
3. Place in slow cooker
4. Add water to stainless steel pan and turn on stove and gently scrape sides and bottom getting all the trimmings and then carefully pour over roast in slow cooker.
5. Slice up mushrooms and put them over the roast
6. Chop up your herbs and put over roast