Now that the fall season is here, it is also slow-cooker season! Pulling out the slow cooker for soups and other warm meals is super popular this time of year, and it’s not hard to see why.
Many slow cooker meals are hot, indulgent, rich, and oftentimes, delicious. However, there are a lot of slow cooker recipes that contain ingredients that aren’t very good for you, especially your heart health. There are a lot of creamy soups, stews, and desserts made in slow cookers that include high-fat ingredients, putting extra pressure on your cardiovascular system. However, there are also plenty of tasty options that are a lot more heart-healthy and will get you in the fall season. We spoke with health experts, including registered dietitian Avery Zenker with DiabetesTeam and registered dietitian Jennifer Hillis with the University of South Florida, about four heart-healthy slow cooker recipes you should try this fall. Read more about them below.
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1. Chickpea Curry
One of the yummiest fall dishes to enjoy is a curry, which can easily switch up your meal rotation and add a lot of spice to your week. This meal, which contains chickpeas as a source of plant-based protein, can also be great for your heart.
"Chickpeas are high in soluble fibre, which lowers LDL cholesterol by binding bile acids and carrying them out of the body along with cholesterol," says Zenker. "They're also a source of magnesium and potassium, two minerals that help regulate blood pressure and support healthy blood vessel function."
"To a slow cooker, add canned chickpeas, diced tomatoes, onions, garlic, ginger, spinach, curry powder, cumin, and broth," she continues. "Let it simmer until flavours combine. Stir in a can of coconut close to serving."
2. Fish Tacos
When people think of slow cookers, they often think of stews, soup, and pot roast. However, there's a wide variety of meals you can make in a slow cooker, including a base for tacos!
"Slow Cooker fish tacos are made with 100% orange juice, which helps bring bold flavor to the fish and adds the perfect touch of sweetness from the natural sugars found in the fruit itself, no added sugar, which is important for supporting heart health," explains Hillis. "Add 5 lbs of your choice of fish to a slow cooker with spices, onion, jalapeño, garlic, and 100% orange juice, and cook on low for 6 to 8 hours or on high for 4 to 6 hours if you're tight on time."
3. Bean & Sweet Potato Chili
There are few meals that scream 'fall' as much as a hearty, warm, and colorful chili! It's a popular meal to enjoy around Halloween, too, and makes a great crowd-pleasing meal. To be a little friendlier to your heart, you can swap ground beef for diced sweet potatoes and your favorite mixed beans.
"Beans are some of the best foods for cardiovascular health, due to their fiber and polyphenol content," notes Zenker. "Their soluble fibre lowers LDL cholesterol, while potassium, magnesium, and plant protein help regulate blood pressure and maintain blood vessel health. Folate (vitamin B9) in beans also helps reduce homocysteine, an amino acid linked to arterial damage when elevated. Sweet potatoes are exceptionally high in potassium, which counters sodium's effect on blood pressure."
"Combine kidney beans, black beans, pinto beans, cubed sweet potatoes, diced tomatoes, onion, garlic, bell peppers, corn, chili powder, cumin, and smoked paprika in a slow cooker," she adds. "Cook until the beans are tender, the sweet potatoes are soft, and the flavours meld into a thick, hearty chili."
4. Apple Crumble
Not only can you make savory meals for lunch or dinner in a slow cooker, but you can also make desserts! An apple crumble is a delicious dessert for kicking off the fall season, and you can make a heart-healthy version in a slow cooker, so it takes little effort.
"Layer sliced apples (keeping skin on) with oats, chopped walnuts, cinnamon, vanilla extract, and maple syrup in a slow cooker," instructs Zenker. "Let it cook until the apples soften and the dish becomes warm and fragrant."
"Apples are high in soluble fiber (pectin), which helps lower LDL cholesterol and slows glucose absorption, reducing stress on blood vessels," she continues. "Their polyphenols, especially quercetin, have been shown to reduce arterial inflammation and improve endothelial function. Keeping the skin on the apples provides more fiber and antioxidants. Oats are high in beta-glucan, one of the most evidence-backed types of fiber for lowering cholesterol and stabilising blood sugar."
