Mediterranean Slow Cooker by J. J. Lewis Page A

vegetables deliver ample amounts of vitamins, including folate, vitamin A, vitamin K and vitamin B6, as well as carotenoids like beta carotene from carrots, lycopene from tomatoes, zeaxanthin from greens, and lutein from spinach and collard greens. Vegetables also help in keeping your weight under control and promoting healthy skin and hair. There have been innumerable research studies done all over the world that strongly suggest having fresh, green vegetables on a regular basis is far better than going for supplementary tablets to get the wholesome nutrition that you need. Including vegetables in your diet is probably the easiest way to stay healthy, trim and nourished. Since vegetables are low-calorie, nutrient-rich foods, they help you to stay in optimum health over the long term by keeping your weight in check. According to a recent study, plant-based foods contain  antioxidants (polyphenols) that may improve blood sugar in people at risk for diabetes and heart disease.
    We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time. Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food.
    With the Mediterranean style, you’ll eat mostly plant-based foods, including fruits and vegetables, potatoes, whole-grain bread, beans, nuts, and seeds. You can have yogurt, cheese, poultry, and eggs in small portions. You should eat fish and seafood at least twice a week. "Good" fats get a stamp of approval: think olives, extra-virgin olive oil, nuts, sunflower seeds, and avocados instead of butter or margarine. You’ll use olive oil a lot while cooking. Reach for herbs and spices to add flavor. Doing it the Mediterranean way isn't focus on limiting total fat consumption, but rather on choosing healthier types of fat.
    The Mediterranean style of cooking features olive oil as the primary source of fat. Olive oil is mainly monounsaturated fat — a type of fat that can help reduce low-density lipoprotein (LDL) cholesterol levels when used in place of saturated or trans fats. "Extra-virgin" and "virgin" olive oils (the least processed forms) also contain the highest levels of protective plant compounds that provide antioxidant effects.

101 Mediterranean Slow Cooker
     
               Braised Lamb Shanks

    Ingredients:
    6 lamb shanks (about 4 lb.)
    1 tsp. herbes de provence
    1/2 tsp. salt
    1/2 tsp. pepper
    1 tbsp. extra-virgin olive oil
    1 tbsp. extra-virgin olive oil
    2 onions (diced)
    3 garlic cloves (minced)
    1 bay leaf
    1/2 tsp. dried oregano
    1/4 tsp. salt
    1/4 tsp. pepper
    796 ml tomatoes
    2 tbsps. granulated sugar
    2 tbsps. balsamic vinegar
    1 sprig fresh basil (or 1 teaspoon dried basil)
    6 rosemary sprigs (for garnish)
    Directions:
    Using salt, pepper and herbes de provence, rub the lamb shanks with these spices and put it in a Dutch over medium-high heat. After heating the lamb shanks in batches, you can transfer it to a slow cooker.
    To prepare the balsamic tomato sauce, use the fats drained from the oven. Use the oil along with onions, bay leaf, garlic, salt, oregano and pepper. Fry these ingredients for 5 minutes and stir.
    Cook and wait until the lamb is tender for about 6 hours.
    Keep the lamb warm and covered. Set it aside. In a saucepan, pour cooking liquid until it gets thickened for about 15 minutes. Add some basil and you can now serve it with lamb. For garnishing, you may want to add rosemary sprigs.
    To complete the dish, you can add mixed vegetables and mashed potatoes.
     
             Crock Pot Mediterranean Pork With Couscous

    Ingredients:
    21/2 lbs. boneless pork loin (trimmed of fat, or the equivalent of boneless pork chops)
    2 tbsps. olive oil
    3/4 cup chicken