Bates - Eat Slow. Fast Cooker Recipes.: Healthy Eating for a Good and Healthful Lifestyle with Good Recipes in 30 minutes

Gina Bates EAT SLOW. FAST COOKER RECIPES. Healthy Eating for a Good and Healthful Lifestyle with Good Recipes in 30 minutes A house
is not a home
unless it contains food and fire
for the mind as well as the body.
(Benjamin Franklin)

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Introduction Here's a shocking dietary statistic: 320,000 of the total 700,000 deaths from cardiometabolic related illnesses in 2012 were as a result of the victims' poor diets (Micha, 2017). The foods you allow into your mouth do a lot more than satisfy your taste buds and placate your hunger. They are also a determining factor in the quality of life you will enjoy and how long you will remain alive.

All of that may seem a tad too grim for you, but it is a fact of life we should not ignore or gloss over. Understandably, the reason many people don't eat healthy foods is because of how busy modern life can get. The fees to enjoy even the most basic amenities keep traveling further north. We sleep for shorter periods than we did in past decades (Bin, et al, 2012), and this can be linked to urban life and the need to get ahead in a cutthroat world (Yetish, et al, 2015). This creates the necessity for a recipe book that contains healthy meals which can be prepared as quickly as possible: breakfasts you can whip up before running to work, and desserts you can make on the weekends and still have the time to kick you feet up and enjoy a book or your favorite TV show. Fast Cooker Recipes is just that book for you.

Everything you will need in order to achieve the desired look and taste for that meal is detailed out. As such, even if you do not consider yourself a good cook, this book is that helping hand you have always needed to create delicious, healthy, and quick meals. Note that the nutritional information in this book is based on a diet of 2000 calories per day. I am grateful if you would release reviews that will allow me to improve my work.

Chapter 1: Healthy Breakfast Recipes

Thank you for choosing this recipe book, I hope it is useful for you.

I would like have your own opinion on the recipes you are going to prepare.

Your help will help me to improve and deepen the arguments.

I thank you in advance if you want to help me
and enjoy your work. Egg and Fried Rice Ol (Time: 15 minutes) Nutritional value per serving: One serving contains: Total fats 6 grams of monounsaturated fat, 3 grams of polyunsaturated fat, and 4 grams of saturated fat. 36 grams of total carbohydrates 4 grams of total sugars and 6 grams of dietary fibre 436 milligrams of sodium 14 grams of protein 196 milligrams of cholesterol 327 calories
Total servings: 6
Utensils to use are: Wok or skillet for cooking ingredients Spoon or spatula To stir Bowl To hold ingredients Knife and chopping board To cut ingredients Colander To rinse and drain the rice
Ingredients to use are: 6 eggs (fried) tsp of salt 3 cloves of garlic (minced) cup of grumbles Cotija cheese 1 tsp of chilli powder 1 cup of frozen corn (already thawed) 2 tbsp of canola oil tsp of cumin (ground) cup of snipped, fresh cilantro cup of salsa verde 2 fresh poblano Chile peppers, seeded and cut up into bite size strips (medium-sized variety) 2 cups of chilled, cooked brown rice 1 can of pinto beans, rinsed and drained or 1 can of black beans (no-salt-added variety) (15 ounces) cup of red onion (finely chopped) 1 red sweet pepper, seeded and cut into bite-size strips (medium-sized variety)
Directions for preparation

1. Grab a large skillet or work and place on the cooker. Pour in 1 tbsp of oil to heat over medium heat.
2. Add the corn, sweet pepper, and poblano peppers to the heating oil and cook for 5 minutes until the ingredients begin to char.

   Stir occasionally with a spoon or spatula.

3. Pour in the garlic and cook for 30 seconds. Stir regularly.
4. Remove the mixture from the wok or skillet into a bowl and set aside.
5. Pour in the remaining 1 tbsp of oil into the skillet or wok.
6. Add the cooked onions and peppers mix to the wok.
7. Proceed to add 1 tsp of chilli powder, tsp of salt to taste, 1 can of black beans (no-salt-added variety) or rinsed and drained pinto beans, tsp of cumin (ground) and cup of snipped, fresh cilantro. Stir.
8. Leave to cook until thoroughly heated while stirring regularly.
9. Sprinkle each serving with cotija cheese, salsa verde, more fresh cilantro, and red onion.
10. Sprinkle each serving with cotija cheese, salsa verde, more fresh cilantro, and red onion.

    Top with one fried egg per serving.

Recipe Tips Chile peppers could be irritating on your eyes and skin as a result of the oils they contain, so endeavour to protect your skin by wearing rubber or plastic gloves before handling them. Rinse the chilled brown rice under running water and drain in a colander to remove excess starch. Spread the rice over paper towels and pat to dry.
How to make the Fried eggs
Ingredients to use are: Salt 6 eggs (large size) Black pepper 1 tbsp of butter or non-stick cooking spray
Directions for preparation
Get an extra large skillet and place over a cooker. Coat the unheated skillet with non-stick cooking spray or melt 1 tbsp of butter over medium-high heat.

Break all 6 eggs into the skillet one at a time. Sprinkle in the black pepper and salt to taste. Turn down the heat to low and cover the skillet to cook for 3 to 4 minutes until the yolks begin to harden and the egg whites are completely set. Use eggs to top each serving.
Recipe Tips If you prefer your eggs over easy, turn the eggs over to cook for an added 30 seconds after the yolks begins to thicken and the whites are completely set. If, however, you prefer over well eggs; flip over the eggs and cook for an added 1 minute.

Breakfast Tacos (Time: 25 minutes) Nutritional value per serving: One serving (1 taco) contains: 10 grams of total fats 4 grams of saturated fat 14 grams of protein 23 grams of total carbohydrates 2 grams of total sugars and 3 grams of dietary fibre 44 milligrams of cholesterol 236 Calories