Written by UConn Dietetics Student Avery Murray
Cooking healthy meals during a busy week can feel overwhelming. Between work, school, and family activities, it can be hard to find time to cook. A slow cooker can make healthy eating much easier. With just a few minutes of prep in the morning, you can come home to a warm meal that is ready to eat!
What is a slow cooker, and why is it helpful?
Slow cookers are a helpful kitchen appliance because they save time and reduce stress around meals. You can add your ingredients in the morning, set the cooker on low for 6 to 8 hours or high for 3 to 4 hours, and let it cook while you go about your day. The voltage is low, so this is a safe option. Using a slow cooker for some meals can make it easier to prepare healthy meals at home instead of buying takeout or fast food. Cooking nutrient rich foods like vegetables, beans, lean meats, and whole grains supports healthy eating goals and can help families eat balanced meals more often. This is helpful for moms or primary caregivers who may be balancing work, childcare, and other responsibilities.
Here are tips on how slow cooker meals can make healthy eating easier.
Prep ingredients ahead of time. Chop vegetables or portion ingredients the night before. This makes dinner prep less stressful.
Make enough for leftovers. Slow cookers make large batches. Extra portions can be refrigerated and eaten for lunch or dinner the next day, or frozen for later meals.
Add lots of vegetables. Vegetables like carrots, onions, potatoes, and peppers hold up well during slow cooking and add nutrients and flavor to your meal.
Keep meals simple and affordable. Many slow cooker recipes only need a few ingredients. Simple meals can still be healthy, filling, affordable, and delicious.
Slow Cooker Lentil Soup Recipe
Yields 8 servings
Serving size is 1 cup
Ingredients
6 cups water
¼ cup chopped, fresh parsley or 2 Tablespoons dried parsley (optional)
2 teaspoons beef bouillon or 2 cubes beef bouillon
2 teaspoons Italian seasoning blend
1½ cups dry lentils
4 medium carrots, sliced
1 medium onion, chopped
2 celery stalks, sliced
Instructions
Mix all ingredients together in slow cooker. Cook on high for 4 to 5 hours or on low for 8 to 10 hours. Serve hot with whole grain crackers or bread.
Resources
Slow Cooker Solution: Buy, Eat, Live Better