Crockpot Chipotle Pulled Pork with Avocado Ranch Sauce

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Yields: 8-10

Prep Time: 15 min

Cook Time: 8 hr

Total Time: 8 hr, 15 min

Ingredients for the pork:

  • 1 Medium yellow onion, sliced
  • 2 Tbsp fresh garlic, minced
  • 3 1/2-4 lbs pork shoulder, excess fat removed

Ingredients for the spice rub:

  • 1 Tbsp brown sugar
  • 1 Tbsp salt
  • 1/4 Tsp smoked paprika
  • 1/2 Tsp cumin powder
  • 1 Tsp chili powder
  • 1/2 Tbsp adobe sauce (from a can of chipotle peppers in adobe sauce)
  • 1 Cup water

Ingredients for the avocado ranch sauce:

  • 1 Small avocado, mashed (about 1/2 cup)
  • 2 Tbsp fresh garlic, minced
  • 1/2 Cup + 2 tbsp low fat or fat free ranch dressing
  • 1 Tbsp + 1 tsp adobe sauce
  • 1/4 Tsp smoked paprika
  • 2 Tsp onion powder
  • 1/2 Tsp chili powder
  • Salt/pepper to taste
  • Whole wheat hamburger buns

Instructions:

  1. Slice the onion and mince the garlic and place in the bottom of a crock pot. Pour in 1 cup water.
  2. Combine all the spices for the spice rub in a small bowl and set aside.
  3. Cut any huge, visible chunks of fat off the pork shoulder and rub it all over with the spice rub, until it is evenly coated.
  4. Place the pork on top of the onions, garlic and water and cook until it is tender and moist, 6-8 hours on high or 8-10 hours on low.
  5. Once the pork is cooked, strain the liquid out of the crock pot and place the solids ( made up of the onions and garlic) back into the crock pot.
  6. Transfer the pork onto a cutting board and shred with 2 forks.
  7. Transfer the shredded pork back into the crock pot and mix with the onions and garlic. Cover and keep warm until ready to serve.
  8. Combine all the sauce ingredients in a food processor and blend until completely smooth and creamy. Season with salt and pepper to taste.
  9. Serve the pulled pork on a whole wheat bun, topped with chipotle sauce.

Reprinted from Food Faith Fitness

Tip of the Day

Wash your produce. Don’t forget to wash fruits and veggies before preparing or eating them. Wash them under running water, including those with skins and rinds that are not eaten.

Daily Inspiration

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Pumpkin Corn Muffins

(Serves: 12)

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Ingredients

3/4 c. all-purpose flour

3/4 c. whole wheat flour

1 c. stone ground corn meal

1/3 c. brown sugar

4 tsp. baking powder

1/2 c. low cholesterol egg substitute

1  1/4 c. pumpkin puree, fresh or canned (or yams)

1/3 c. non-fat milk

1/4 c. vegetable oil

Directions

Preheat oven to 375 F. Spray 12 muffin cups with non-stick spray. Combine flours, cornmeal, sugar and baking powder in large bowl. Beat egg substitute, pumpkin, milk and vegetable oil in medium bowl until combined. Add to flour mixture; mix thoroughly. Spoon batter 2/3 full into muffin cups. Bake for 25 to 30 minutes or until wooden pick inserted in center comes out clean. Serve warm.

Nutrition Facts Per Serving:

Calories 190; Fat 5g; Saturated Fat 0.5g; Carbohydrate 32g; Fiber 3g; Protein 4g; Sodium 310 mg

Connie Crawley, MS RD LD

Tip of the Day

Get more calcium! Calcium helps to strengthen bones and teeth. Did you know it’s found in more than just dairy foods? Get calcium from some leafy greens, canned fish, and soybeans!

Daily Inspiration 

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The Power-Up Smoothie

Serves: 1

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1 medium ripe peach, sliced

2 Tbsp. chopped avocado

1/3 cup unsweetened frozen strawberries

3/4 cup low-fat (2%) Greek yogurt

3 Tbsp 100% pomegranate juice

1 tsp. grapeseed oil

1 tsp. pure vanilla extract

Blend all ingredients until smooth, and enjoy!

Per Serving: 277 Calories, 11g Fat (3g Sat.), 16g Pro.

Recipe from Keri Glassman, RD

Tip of the Day

Can’t drink milk? If you are lactose intolerant, try lactose-free milk or soymilk (soy beverage) or drink smaller amounts of milk at a time. Check the Nutrition Facts label to be sure your soymilk has about 300 mg of calcium per serving.

Daily Inspiration

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Sausage-Cheddar Balls

Yield: Makes 45

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Ingredients

1 1/4 cups all-purpose flour

1/2 teaspoon coarse salt

1/4 teaspoon ground pepper

1/2 teaspoon cayenne pepper

1 1/2 teaspoon baking powder

2 cups grated cheddar (1/2 pound)

1 pound bulk breakfast sausage

1/2  large yellow onion, grated on large holes of a box grater

3 tablespoon unsalted butter, melted

Directions

  1. Preheat oven to 400 degrees. In a large bowl, whisk together flour, salt, pepper, cayenne pepper, and baking powder. Add cheddar and toss to coat. Add sausage, onion, and butter. With your hands, mix until well combined and roll mixture into 1-inch balls. Place balls, 1/2 inch apart, on a parchment-lined baking sheet. Bake until balls are golden and cooked through, 25 minutes. Serve warm.

Reprinted from Martha Stewart

Tip of the Day

Frozen grains. Try this kitchen time saving trick: Freeze leftover cooked brown rice, bulgur, or barley and heat later as a quick side dish.

Daily Inspiration

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Corn and Cabbage Stir-Fry

(Serves: 10)

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1 T. oil

1 lg. onion, coarsely chopped

1 med. head of cabbage, shredded

1/4 c. water

1 tsp. pepper

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. seasoned salt

16 oz. bag frozen corn, yellow or white (can substitute for 2 cups fresh off the cob)

Heat oil in large skillet over medium-high heat. Sauté onions for 2 minutes. Add cabbage, water, and all seasonings. Cook, stirring occasionally, until crisp tender (about 10 minutes). Add frozen corn and cook until hot (about 5 additional minutes).

Nutrition Facts Per Serving:

Calories 90, Total fat 2g, Saturated fat 0g, Carbohydrates 16g, Fiber 4g, Protein 3g, Sodium 160mg

Note: Corn gets a bad rap, but is actually very healthy. Corn provides B vitamins (energy), fiber (digestive health), vitamin C (immunity), and an excellent antioxidant-lutein (eye health).

Tip of the Day

Add in fruit at any meal! At breakfast, add bananas or raisins to cereal or yogurt. For lunch, top a salad with apple or orange slices. At dinner, toss pineapple chunks into a stir-fry or add dried cranberries to rice pilaf.

Daily Inspiration 

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Raw Swiss Chard Salad

(Serves: 4)

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1 bunch Swiss Chard, stems removed and thinly sliced

1 T. red wine vinegar

1/2 tsp. Dijon mustard

3 T. extra virgin olive oil

1 tsp. minced onion or shallot

1/4 tsp. sea salt

Freshly ground pepper to taste (about 1/4 tsp.)

1/2 c. goat cheese, crumbled

1/2 c. toasted pecans

4 ripe pears, unpeeled, sliced lengthwise

Place Swiss Chard in salad bowl. Combine red wine vinegar, Dijon mustard, extra virgin olive oil, onion or shallot, sea salt and pepper in a jar with a lid. Shake vigorously until well combined. Pour over Swiss chard and toss until leaves are well coated. Top salad with goat cheese, toasted pecans and pears

Nutrition Facts Per Serving:

Calories 400, Fat 30g, Saturated Fat 8g, Carbohydrate 29g, Fiber 7g, Protein 10g, Sodium 310mg

Note: This salad is high in folate, fiber, and vitamin E

Daily Tip

Support the bones that support you! Keep your body strong by meeting your calcium needs. Try drinking fat-free milk, calcium-fortified beverages, or eating low-fat yogurt.

Daily Inspiration

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Black-eyed Peas and Spinach Salad

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*Makes a satisfying lunch, thanks to protein rich peas!

Ingredients:

1 tsp. sugar

1 tsp. vegetable oil

1 tbsp. salt

2 cups dried black-eyed peas

Salt and pepper

3 cups baby spinach

1 cup thinly sliced baby bella or cremini mushrooms

1 medium tomato, seeded and diced

Instructions:

  1. In a medium pot filled with 4 cups water, add first three ingredients. Bring to a boil.
  2. Meanwhile, in another bowl, rinse peas, picking out any discolored ones. Let soak in cold water for 10 minutes.
  3. When water is boiling, drain peas, and add to the pot. Cook, uncovered, for about 1 hour. (Check them periodically. If water runs low, add more hot water.)
  4. When peas are ready (they will be tender, and some black dots will come off and float), drain. Rinse with cold water to stop cooking, and sprinkle with salt and pepper. Set aside.
  5. Arrange spinach on a platter, and top with mushrooms and tomatoes. Mound peas in the center of the salad, and add dressing to taste.

For the Dressing:

Cook 1 to 2 slices bacon in a skillet until crisp. Remove skillet from heat and take out bacon, leaving grease in pan. When cool enough to handle, finely chop bacon. Return pan to stove and, over low heat, add bacon, 1 cup finely chopped red onion, 4 tbsp. white vinegar, 2 tsp. mustard, 1 tsp. black pepper, 1 tsp. sugar, 1 tbsp. ketchup and 1 tbsp. Worcestershire sauce. Lightly simmer over medium heat for about 7 minutes. Let cool, then dress salad.

Tip of the Day

Add in fruit. At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, mix fresh fruit with plain fat-free or low-fat yogurt.

Daily Inspiration 

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