Sweet Potatoes in the Slow Cooker

Recently I hired a new trainer, who is wonderful and has tons of helpful ideas. One of the services my trainer offers is to come to my house and help me learn to cook in a more healthy way.  I thought I already knew most things about healthy cooking, but oh no I did not.

First, we washed about 8 sweet potatoes and put them in a slow cooker.  Easy enough! Those were done in a few hours and I let them cool in the fridge overnight so I could chop them up the next morning and divide them into 1/4 cup servings to go in the freezer for later use.  I think I was supposed to remove the skins, but I left them on.  I know, I'm such a rebel. They are great to throw in when I need a good complex carb source in a smoothie or with another protein and veggie like some hard-boiled eggs and cucumbers, for example. I have also browned the chopped sweet potatoes with onions and bell peppers in some coconut oil for a breakfast side dish.

Slow Cooker "Mongolian-Style" Beef

INGREDIENTS:

- 3 lbs of flank or top sirloin steak

- 1/2 tbsp minced (fresh) garlic

- 1 1/2 cups of soy sauce or coconut aminos

- 1 1/2 cups of sugar-free maple syrup (I like Cary’s brand the best.

DIRECTIONS:

1. Cut steak into thin strips.

2. Add soy sauce, sugar-free syrup, and garlic to the crockpot, and stir to mix.

3. Add flank steak to the crockpot and lightly toss to coat in the soy sauce mixture.

4. Cook on LOW heat for 4-5 hours.

Once finished, I saved the "sauce" from the crockpot to pour over the meat for storage, and also for later use.

This beef is REALLY good alone, but also awesome over rice with some of the sauce poured over as well.

Enjoy!

- Coach Megan

Jean Donaldson May So i used Megan's recipe. My steak was a little smaller than 3 lbs so i did one cup soy sauce and 1 cup syrup. I put the meat in on saute for just a few mins to brown it just a little, then put the sauce on and lid. I put it on 8 min Manual and 10 min NPR (wait until you release the pressure). When it was done I put in a bit of zantham gum to thicken the sauce. The meat was great! very tender.