Preparing meals that are food allergy friendly can require quite a bit of time depending on the recipe. When you have small children, time saved in the kitchen is priceless and means more time spent with family. This month, the gluten-free recipe is as simple as can be as it utilizes a slow cooker or crockpot.
With the chilly, as well as cold and flu season, one of best ways to keep kids’ immune systems healthy is to make sure they are getting plenty of fruits and vegetables. As any parent knows, getting kids to eat their veggies can be tough but this gluten-free recipe allows for creative freedom with the family’s favorite vegetables.
Slow Cooker Vegetable Stew
This recipe has been adapted by Mum Mum’s own dietitian and is kid approved. It is also vegetarian, vegan, food allergen free and of course, acceptable for celiacs as it is gluten-free. The vegetables can be prepared the night before and kept in the refrigerator.
You need about 7-8 cups of vegetables for the slow cooker so feel free to get creative but here is a nice combination for starters:
1 large yellow onion, coarsely chopped
½ teaspoon parsley
½ teaspoon basil
¼ teaspoon rosemary, diced
4 cups of water
¼ teaspoon sea salt
Pepper to taste
Beans or lentils are another optional element to this dish that add a healthy vegetarian protein source and should be soaked overnight in water prior to cooking. You can use canned beans, just drain, rinse and add towards the end of cook time.
Add vegetables and water to slow cooker in the morning on low setting to allow for 8 interrupted hours of cook time. Half an hour before cook time, add fresh herbs. If using dried herbs, add in from the start of cook time. Also at this time, mix 1 tablespoon of gluten-free flour into ½ cup warm water and add to thicken stock. Turn slow cooker up to high and cook for an additional 30 minutes.