The Coke Roast

I love using my crockpot, but it's a cool weather treat for me. So when the weather finally turned cooler a couple weeks ago, I couldn't wait to make the infamous Coke Roast. It's not the healthiest thing on the planet, but everything in moderation right? And, if you pair it with some healthy vegetables on the side- it's not too bad! Typically I serve it with mashed potatoes and a green veggie (pictured here with green beans).

Coke Roast with Garlic Mashed Reds and Green Beans

Ingredients:
1 3lb beef roast trimmed of fat
1 12oz can of Coke (I've never used Pepsi, but I suppose any cola would do)
1 packed of dry Lipton Onion Soup mix (or French Onion)
1 can Cream of Mushroom Soup (if you want gravy, if not- leave this out)

Place all ingredients in the crockpot (no need to pre mix anything) and cook on low for 8 hours. Here's the thing with beef, as it cooks, it gets tender, then solid, then falls apart. That's when it's done. If it doesn't shred easily when you pick it up, it needs a little longer.

If you used the Mushroom soup, stir the liquids to made a sauce/gravy. Remember, a serving of protein is about the size of a deck of cards.

Freeze leftovers in the juices, reheats nicely in sauce pan.  Leftover roast makes great pulled beef sandwiches!

Garlic Mashed Red Potatoes

I love potatoes! I've learned to master the art of mashed potatoes through the years. So here's the skinny on creating a healthier mashed potato.  Remember this recipe makes 2 servings. Potatoes (like pasta) are meant to be a side dish, one serving is about 1/2 cup.

Garlic Mashed Red Potatoes

Scrub and quarter 5 medium size red potatoes (no need to peel if you clean them good- the skins have lots of nutrients), placing in a medium size kettle. Fill kettle with cold water, until water level is about an inch above the potatoes. Salt (or garlic salt) the water with up to 1/2 tsp. Add one peeled clove of garlic. Bring to a boil, and cook until the potatoes are fork tender. Drain the potatoes and garlic and return to the hot pot. Mash with fork or potato masher.

This is where you get to be creative. Mix,match and add from the following choices:

1 Tablespoon of fresh chopped Herbs (these are top choices)
Chives
Rosemary
Thyme

Choose 2 Tablespoons of liquid
Chicken Stock
Skim Milk
Buttermilk (made from skim milk)

Choose 1 Tablespoon of fat
Butter
Low fat Sour cream


Mix in with the mashed potatoes, season with a little salt and pepper, and serve!

Potato Chips & Avacado Dip

I can see the questioning look in your eyes... is she really going to say we can eat potato chips? Well, these potato chips you certainly can!


Potato Chips and Avacado Dip

 Ingredients:
4 red potatoes (scrubbed clean)
Paprika
Olive Oil Cooking spray
Salt

Preheat oven to 400 degrees. Slice red potatoes thinly with mandoline (preferred) or a sharp knife (patience and safety, please!). Spray cookie sheet lightly with cooking spray. Place sliced potatoes on sheet, as evenly as possible with little overlapping. Sprinkle potato slices with a little paprika. Bake for 10-12 minutes until desired crispness, turning once with spatula (some slices will stick- it's bound to happen). Immediately sprinkle with 2 small pinches of salt.

Serve with this amazingly easy avacado dip.

Guacamole is not for me. I dislike raw onions and tomatoes, and well, don't even get me started on cilantro! But I love avacados! Here's an easy low fat recipe!

Ingredients:

1 avacado (pitted with meat scooped out)

2 tsp fresh lemon or lime juice

2 Tbls low-fat sour cream or plain greek yogurt (optional)

2 shakes of Red Hot Sauce

Bison Burger with a side of chips and dip

Mash ingredients together with a fork in a small bowl. Season with Garlic Salt and Pepper to taste.

Both recipes make 2-3 servings, more if you use it as a side dish! Pictured here with a bison burger!