Monthly Archives: October 2013

Health Heroes: John Muir

Health Heroes: A series of posts where I am honoring people who have touched my life & left lasting good impressions on my journey toward living a healthy lifestyle.


IMG_6048.JPG“I am losing precious days. I am degenerating into a machine for making money. I am learning nothing in this trivial world of men. I must break away and get out into the mountains to learn the news.” – John Muir

When I marvel at the beauty I have the fortune of dwelling in, here in the great American west, I am grateful to John Muir. (more…)

Slow Cooker: Salsa Southwest Chicken

This is a super easy recipe that works with any variety if chicken you’d like. Easily works with beef as well. Yum!

I’ve been developing this one to my taste for a while now and finally have it where I really like it. I learned this from a patient of mine when I first got my slow cooker (gift from bf).

I had purchased a slow cooker cookbook expecting all these super simple throw it in the pot and see it ready after work or the next morning recipes. That is, after all, what all the busy working women, moms and working moms would rave about that made me want to get a slow cooker in the first place. What the book actually had were a ton of great recipes that were complicated by at least 30-60 min prep, then the place this in the slow cooker part; sometimes with an after part too! If I wanted to cook an elaborate meal, I wouldn’t have enlisted the slow cooker. I wanted convenience. I wanted a truly “fix it and forget it” dish.

I am grateful to the patient I spoke to about this one day because she had some great suggestions, one of which was throw meat or chicken in and douse it in salsa. Voila! She’d make a huge batch for her large family and use it throughout the week in tacos, sandwich wraps, salads, you name it.

I always made it with chicken breast and salsa and never seemed to get through the 1-2 lbs before it spoiling. For me, something was missing. I recently had the aha moment where I realized it needs fat and seasonings! That is a simple enough requirement for it to still pass the effortlessly easy, in a rush, out of time nature I intended my slow cooker to fill the bill for.

So here is what I’ve come up with:

1- 1.5 lbs chicken (I have it frozen and throw it right in that way – no thawing needed)

Season the chicken before pouring on the salsa.

1-2 t Cumin

1/2 -1 Turmeric

1 t Granulated Onion

1-2 t Cilantro or Parsley (dried, or top it off with fresh at the end, if you are so inclined. I like keeping with the fast theme and just sprinkling it on; no wash , dry & snip steps required)

1/2 t Garlic powder or 1-2 cloves garlic minced

Salt and Pepper, to taste

Top it off with your favorite salsa, enough to mostly cover the chicken, about 1 c

Set on high for 3-4 hrs or low 4-5 hrs. Or more depending what is convenient for your day.

Shred with a fork and serve or store for later use.

PS: I love cooking more than baking bc it’s so not precise and still turns out great (most of the time)!

Meal ideas:

It’s no secret: I love eggs, so adding this to any egg dinner for a protein boost is always a good option. Eggs, this chicken, sweet potatoes, cabbage salad (recipe link).

Make soft tacos or enchiladas with Paleo safe tortillas (recipe link).

Lettuce wraps! Add a bunch of chopped, julienned or shredded veggies and some oil and vinegar or avocado, and/or hot sauce (if your digestion can tolerate that).