If you have never been one to use your big soup pan or crockpot…it’s time you started!  This is one of the easiest ways to make food that will yield many meals, but only takes a few minutes of your time.  The delicious flavor comes from the slow cooking, but the prep time is QUICK & the recipe is FLEXIBLE!

PORK SHOULDER BUTT…it’s leaner than you think!

Pick up the shoulder that will fit in your crock pot, and add 8 oz. of water, and 8-16 oz. of Scott’s Sauce, made in NC!  Slow cook for 7 hours, and then shred and enjoy!  This meat freezes and reheats well if you want to portion some for later!  Great alone, on sandwiches, in tortillas, or on salads!

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The delicious drippings from this meat, makes a wonderful wheat bulgur, brown rice, freekeh, or quinoa.   Just remove the meat, and estimate the leftover juices…feel free to add water if you want to make it go further.  Add your grain according to the package, and let it continue to cook for about 30-45 minutes.  Those juices give your grains that tangy Carolina BBQ zip, and a little bit of fat for flavor.20141014_074936 20141014_075147


Simple bean and veggie soup is a great way to use up the extra veggies in your fridge and it pairs so easily with almost any meal.  Speed up the dry bean processing by boiling as the package directs for about 1 1/2-2 hours.  Then pour out the extra water down to the broth you want (I left about 2 cups).  Make sure at least half of your pot is then filled with veggies.  I used two apples also–you will never notice them, but the subtle sweetness compliments the soup.  Fresh, frozen, canned or dried…the more flavors, the better!  This is a great place to use the tops of all your celery, spring onions or leeks, and leftover carrots, onions and potatoes.  You cannot ruin this one!  😉

Season with salt, pepper, garlic, and cajun seasoning, with a few dashes of smoke flavor.  This can simmer for 1-2 hours or longer if you are busy.  Pairs well with everything…very low cal, but high nutrition.  Portion and freeze some of the extra for days you just don’t have time to cook.20141013_14392420141013_144331 20141013_165307

Lean proteins, high fiber grains, bountiful produce…what great food is made of!

🙂 Melissa

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