My house smells of delicious-ness!

Sunday. A family day. A worship day. A relaxing day. And of course a slow cooker day!

On the weekends I try to cook a few larger meals so that there are leftovers for Monday lunch at work, and possibly Monday evening if I am running late. While getting a few necessities today (and several other non-essentials as it always seems), I wandered the aisles of Costco to plan my supper meal. The boys were with me and joyfully tried many free samples to their hearts content. Why is it that they are so keen to try new things at Costco? Is it the atmosphere? Or the unintentional peer pressure as we quickly move table to table, with eyes all around?

Fish tacos? “No mom, I don’t like that”. Lamb roast? Too expensive today. Pork roast? On sale?! Done.

Now how to prepare it…thinking…thinking…why don’t I dust off a cookbook? That is why I buy them right? It seems I review them less and less now with the internet having such an array of websites that are easier to search based on the ingredients I may have when I don’t plan ahead. Sound familiar? I am a huge fan of the scrumptious recipes in “Cook!” by Dietitians of Canada, a compilation from Dietitians, Chefs, and Nutritionists. Since I never seem to have exactly the right ingredients for most recipes, I often adapt what I can to fit my household pantry and budget. Tonight I adapted the “Pork tenderloin with rhubarb chutney” recipe and subbed a pork roast in my slow cooker for convenience.

Pork Roast for 6-8 servings

  •  One 2 – 3 lbs pork roast ( I bought the large package which was 2 large and divided it into 4 smaller roast meals so there was less leftovers)
  • 1 tbsp garlic powder
  • 1 tbsp cumin
  • a few turns of my salt and pepper mills
  • 1 cup organic chicken broth (is very low sodium)
  • Throw your ingredients in the slow cooker. Give the roast a turn in the spice mixture. Cook on high for 3 – 4 hours. Walk away and do other things as part of Sunday family time! When ready, let sit for 5 minutes before carving.

1 hour before you want to eat: Prepare side dishes. This may require the full hour depending on how much attention your children are needing! 😉

#1: Salad. Be as creative as you want!

#2: Roast potatoes and yams, my own concoction

Roast potatoes and yams
Roast potatoes and yams
  • Cube 1 medium yam, peeled
  • Cube 5 small Russet potatoes, not peeled
  • Toss lightly in olive oil
  • Sprinkle & toss again with 1/2 tbsp smoked paprika, 1/2 tbsp garlic powder, 1/2 tbsp onion powder, a pinch of pepper, and 1 tbsp of parmesan cheese.
  • Roast in the oven at 450F for 25 minutes.

#3: Rhubarb chutney

DSCN8742
Rhubarb chutney
  • 3/4 cup granulated sugar
  • 2 tbsp ginger powder*
  • 2 tbsp garlic powder*
  • 1 tbsp onion powder*
  • 2 tsp cumin powder
  • 1 tsp cinnamon
  • 1 tsp cloves
  • 1/2 tsp hot pepper flakes
  • 30ml balsamic vinegar
  • 30 ml white vinegar
  • 15 ml red wine vinegar
  • 4 cups frozen rhubarb (mine was partially thawed)
  • 1/3 cup Craisins
  • In a large saucepan, combine the sugar, ginger, onion powder, garlic, cumin, cinnamon, cloves, hot pepper flakes and vinegars. Bring to a simmer over medium heat until the sugar dissolves. Stir in the rhubarb and Craisins while bringing to a boil. Reduce heat and simmer for about 20 minutes until mixture is thick and syrupy.

Put it all together, and Voila!

The full meal deal!
The full meal deal!

 

 

 

 

 

Hope this inspires you for next Sunday supper. ~ Melissa

Pulled pork-a-licious for your next family meal

Time. We never seem to have enough of it right? I feel that way sometimes. That life is moving faster than I can handle it, that the kids are growing up too fast, and I feel rushed to do this or that most of the time. Time. It is something I could use more of, but i also could spend more of it focused on what really matters: My Family.  I counsel parents and their kids for a variety of reasons. Whether it be for poor growth, obesity, or picky eating, there is one question I ask of all my parents: Do you eat meals as a family? Some say yes, some say no, but most say that they are lucky if they all sit down for one meal a day as a family. Most do not realize how important a family meal truly is to their family’s health.

eatright ontario sums it up best: “families that eat together eat better!…Children who eat with their families also consume more fibre, calcium, folate, iron, and vitamins B6, B12, C and E,and less saturated fat and trans fat.” A family meal is crucial to the development of healthy eating habits and implementation of any nutrition-related plan. a family meal is also an opportunity for learning about food and how to prepare it. It is a safe place to share about our day and explore family traditions – especially when it comes to holidays! There is no time like the present to start making time for family meals! Here is a recipe for your next family meal:

Pulled Pork-a-licious!

Ingredients:

  • 1 teaspoon vegetable oil
  • 1.5 kg pork roast
  • 1/2 cup ketchup
  • 1/2 cup apple cider vinegar
  • 1/2 cup chicken broth
  • 1/4 cup light brown sugar
  • 1 tablespoon prepared yellow mustard
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon honey
  • 1/2 teaspoon Louisiana hot sauce
  • 2 tablespoons onion powder
  • 1 tablespoon garlic powder
  • 1/2 tablespoon paprika
  • 1/8 teaspoon cayenne pepper
  • 1 tablespoon chili powder
  • 1 1/2 teaspoons dried thyme
  • 1/8-1/4 teaspoon black pepper
  • 8 Filoncini buns, whole wheat if you can find!

Directions:

  1. Rub the roast with the vegetable oil. Place the roast into the slow cooker. Mix all ingredients together with a fork or whisk. Pour mixture over the roast. Cover and cook on High until the roast shreds easily with a fork, 5 to 6 hours (or on low 8 to 10 hours).
  2. Remove the roast from the slow cooker, and shred the meat using two forks. Return the shredded pork to the slow cooker, and stir the meat into the juices. Let simmer for another 20 minutes.
  3. Toast the Filoncini buns face up under the broiler on high for 3-4 minutes until a little golden brown. Spoon the pulled pork onto the toasted bun. Top with coleslaw and other bun half.
  4. Serve with your vegetables of choice. We paired ours with peppers, broccoli, and carrots.

Until the next family meal,

Melissa Lachapelle, RD