12 Slow Cooker &

Instant Pot Comfort

Food Recipes
INCLUDES 8 WHOLE30-FRIENDLY +
9 FREEZER-FRIENDLY RECIPES

CREATED BY: The Real Food Dietitians

SPONSORED BY:
Organic Valley, Organic Prairie & Simply Organic
Welcome, Friend!
Nothing makes us happier than helping our
readers get wholesome, nourishing meals on
the table with ease, which is why we’ve created
this recipe eBook for you to enjoy
(and use often).
We’ve partnered with our friends at Organic
Valley, Organic Prairie and Simply Organic to
bring you 12 comfort food recipes that can
be made in your slow cooker or Instant Pot
depending on how much time you have and your
preferred cooking method. Even better, eight of
them are Whole30-friendly! These recipes are
so good that we didn’t want anyone to miss out.
In the following pages, you’ll find recipes for
breakfast, lunch, dinner and even dessert –
plus tips for prepping meals ahead, freezing
the leftovers and even a quick dive into why
choosing organic dairy, meats and spices are so important for your health.
We hope you enjoy this eBook as much as we enjoyed creating it with you, our busy reader, in mind.
Here’s to healthy meals with less work and to your health!

In health,
Jess & Stacie
The Real Food Dietitians
therealfoodrds.com
 Slow Cooker vs. Instant Pot – Which Is Right for You?
When it comes to time-saving appliances in our own kitchens, we rely on both our slow cookers and Instant Pots,
but you don’t have to have both to enjoy the recipes in this eBook. We’ve got directions for both appliances, but
in case you’re wondering what the benefits are of each or how to convert your own favorite recipes for the slow
cooker or Instant Pot, then read on.

SLOW COOKER
• Pros: A slow cooker is designed for low-and-slow cooking, which helps
tenderize less expensive cuts of meat like roasts or stew meat. It also brings
out the flavor of foods because the longer cooking time allows flavors to more
thoroughly mingle. They also free up the oven and stovetop for other uses
(making them perfect for meal preps!) and they use less energy than a standard
oven. Slow cookers can be left unattended for several hours, which makes them
handy for those who work outside the home and want to come home to a hot
meal at the end of the day. As a bonus, there’s often only the slow cooker insert,
a few prep dishes and utensils to clean up since everything cooks in one pot.
Slow cookers are inexpensive starting at around $20 for a basic model. More
advanced models with auto-off and keep-warm settings start around $40.
• Cons: Meals in a slow cooker take more time than in the Instant Pot or on the stove, so you need to plan ahead.
Generally speaking, slow cookers use temperatures between 200ºF (low) and 300ºF (high). One hour on high
is equivalent to 2-2½ hours on low, meaning foods that are not frozen and are cooked on low heat will require
about 3 hours to reach an internal temperature of 160ºF (the temperature at which it is safe to consume). For this
reason, we do not recommend using the slow cooker to cook foods from frozen. It’s best to allow them to at least
partially thaw before adding them to the slow cooker. Placing them in the fridge overnight is your best bet for
safely thawing foods before adding them to the slow cooker.

INSTANT POT
• Pros: The Instant Pot (and similar electric pressure cookers) is a safe and
effective tool for cooking foods quickly while minimizing nutrient losses due
to evaporation of liquid and the need to use less cooking liquid overall. They’re
also very energy-efficient using much less energy than the oven and even a
slow cooker set to run all day. With the Instant Pot, you can cook foods from
frozen making it the perfect tool for those days you forget to thaw the meat
for dinner. In addition to high pressure cooking, the Instant Pot has a “Sauté”
setting that allows you to brown meat without dirtying another pan or reduce
a soup or stew by simmering off some of the liquid. You’ll also find settings for
steaming, cooking rice or oatmeal, beans, soup, yogurt and more, which makes
this a super versatile appliance.
• Cons: Because foods cook quickly, there is less time for flavors to really develop and though you can cook tougher
(read: less expensive) cuts of meat, our experience has been that the slow cooker does a better job since the low-
and-slow cooking allows collagen in the meat to break down more thoroughly, thereby resulting in more tender
meat. And even though the Instant Pot does have a “Slow Cook” setting, in our experience, it tends to run a little
hotter than a regular slow cooker, so when it’s a low and slow 8-10 hours that we’re looking for, we’ll opt for our
slow cookers instead. The Instant Pot is a little pricier than a slow cooker, starting at $80 depending on the model
and the size (they’re available in 3-, 6- and 8-quart versions).
If you ask us, we think they’re both great and we use both regularly depending on what we’re making and how long
we have before dinner has to hit the table. Ultimately, the one that best fits your lifestyle and budget – and the one
you’ll use – is your best bet.
Converting Slow Cooker Recipe to Instant Pot and Vice Versa

HOW TO CONVERT SLOW COOKER RECIPES TO INSTANT POT RECIPES

• Make sure to use at least 1 cup of liquid in the recipe. Slow cookers don’t require you to add any
liquid, but it’s crucial for the Instant Pot to be able to build steam and thus cook under pressure.
• Scale back the recipe if needed so that the ingredients do not exceed 2/3 of the capacity of the
Instant Pot inner pot (there is a “Max” line that you need to stay under in order for the Instant Pot
to be able to properly pressurize).
• Avoid using ingredients that may scorch like milk or cream. These can be added at the end of the
cooking time after you’ve released the pressure.
• Avoid using flour or other thickeners when cooking under pressure. These too can be added at the
end of the cooking time using the handy “Sauté” setting to bring the dish to a simmer before adding
your thickener of choice.
• Cut foods into similar size pieces so they cook evenly. Or, if making a roast, cook in stages. Cook the
roast first then release the pressure, add the veggies and continue cooking.
• Typically, a slow cooker recipe that calls for 8 hours on low (or 4 hours on high) will be done in
about 25 minutes (this does not include the time it takes to pressurize) in the Instant Pot unless
it is a large, dense piece of meat. If it isn’t done in this time, just close the lid and cook another
5-10 minutes depending on how done it is or isn’t.
• For large pieces of meat, you’ll need to add more time because the thicker the meat, the longer it
will take to cook. Volume doesn’t matter, so 3 pounds of chicken thighs will cook much faster than a
thick, 3-pound beef roast. For this reason, cutting the meat into smaller pieces is helpful.
• If the meat is frozen, there is no need to add cooking time unless the meat is frozen into a large
block (and therefore thick and dense). In this case, add 5-10 minutes to the cooking time depending
on how much meat you’re cooking.
• Avoid using wine, beer or other alcohol under pressure. Since liquid doesn’t evaporate in the
Instant Pot like it does in the slow cooker, these ingredients can make your dish overly acidic and
unpleasant. If you are going to use them (and you’re not on a Whole30), add a small amount after
the cooking time has ended and you’ve released the pressure. The “Sauté” function is helpful for
reducing the liquid while cooking off some of the alcohol before serving.
Converting Slow Cooker Recipe to Instant Pot and Vice Versa

HOW TO CONVERT INSTANT POT RECIPES FOR USE IN THE SLOW COOKER
• Keep in mind that you may need to either add more liquid to the recipe (as is the case with soups
and stews) or reduce/omit the liquid (for roasts, etc.) due to the fact that there is very little
evaporative loss when using the Instant Pot (compared to 4-8 hours of slow cooking) and that at
least 1 cup of liquid is necessary for the Instant Pot to come to pressure.
• Typically, a recipe that calls for 25 minutes in the Instant Pot will take anywhere from 6-10 hours
on low (or 4-5 hours on high).
• No need to add the ingredients in stages (i.e. toss the roast in with the veggies) unless they are very
tender like leafy greens, mushrooms, etc.
• Avoid cooking milk or cream for long periods of time as this may cause it to curdle or sour. It’s best
to add these ingredients near the end of the cooking time rather than at the beginning (the same is
true when converting slow cooker recipes for use in the Instant Pot).
Keep in mind that none of this is an exact science and it may require some trial and error to get it
just right. Things that can affect the total cooking time of a recipe are how hot your slow cooker
runs, altitude, and the size of the pieces of ingredients. We always recommend being conservative
when setting the cooking time on the Instant Pot because you can always add a few more minutes if
needed. The Instant Pot will come back up to pressure much more quickly than the first time since
the contents are still so hot.
Conversely, if you find that your recipe needs more time in the slow cooker, you can always wait it out
or if you’ve been cooking on low heat, you can turn the heat up to high and make notes for next time.
 Freezer & Prep-Ahead Tips
• Freezing meals that have been cooked: Meals that have been cooked need to first be completely cooled in
the fridge before they’re frozen to prevent the formation of ice crystals. These ice crystals make food more
prone to freezer burn and will make the food watery when reheated.
– If cooling large amounts of soup or stew, divide it into shallow containers before placing in the fridge to cool.
For chili or other thick/dense foods, stir the food once in awhile during cooling to allow heat to dissipate.
– Don’t freeze soups or stews that have milk or cheese added to them. It’s best to wait until after
reheating the meal to add the dairy so that it does not separate or curdle when thawed and reheated.
• Freezing meals that have not been cooked: There are thousands of recipes all over the web for freezer-
to-slow cooker meals that require you to add raw ingredients to a plastic zip-top bag and freeze it until
you’re ready to pop it in the slow cooker. For food safety reasons, we cannot recommend taking food from
the freezer to your slow cooker. You can, however, safely cook food from frozen in the Instant Pot. One
way around this if you still want to use the slow cooker is to allow the food to thaw overnight in the fridge
before placing in the slow cooker and then use the HIGH setting to ensure the food reaches an internal
temperature of 160ºF within 4 hours.
– Do not cook large pieces of meat or poultry from frozen in the slow cooker. Either cut them into small
pieces before freezing or allow them to thaw before cooking. Frozen meat may be safely cooked in the
Instant Pot though you will need to add additional cooking time if the pieces are thick.
– Avoid adding milk or cheese to the recipe until after you’ve thawed and cooked it. It’s best to wait until
after reheating the meal to add the dairy so it doesn’t separate or curdle when thawed and reheated.
• Prep-ahead meals: You can safely prep most recipes up to three (3) days in advance so that it takes just
minutes to throw everything into the slow cooker or Instant Pot when you’re ready to cook. Browning meat,
chopping vegetables, and pre-measuring spices and liquids requires a little time up front, but pays off big
time later in the week. The best part is that you don’t have to wait for anything to thaw if you’re using the
slow cooker. Just toss it in, set it and forget it.
• Types of containers for freezing meals: Unfortunately, there isn’t one perfect way to freeze meals – cooked
or not. Everything has its pros and cons, so the method you choose will depend on what’s available to you
and your priorities (i.e. avoiding all plastics etc.).
– Plastic: Reusable BPA-free plastic containers with lids and gallon- or quart-size plastic bags are
extremely versatile for freezing food. They are readily available and won’t shatter like glass. Plastic bags
also allow you to freeze meals flat for easy storage in the freezer.
– Glass: You can safely freeze food in glass containers if you take a few precautions. This includes using
only freezer-safe or “tempered” glass such as pint- or quart-size mason jars (wide-mouth jars work
better than regular mouth) and containers such as those made by Pyrex, GlassLock, and Anchor, to
name just a few. Here are more tips to help you safely freeze in glass:
+ Always cool the food before adding it to the container.
+ Allow plenty of room for expansion as the food freezes.
+ W  ait until the food is completely frozen before screwing the lid onto the jar or snapping the lid of the
container in place.
+ L  eave enough room between jars and containers in the fridge so that they do not bump into one
another and break. Even tempered glass becomes brittle at low temperatures.
+ Allow food in glass to thaw in the refrigerator. Never try to force-thaw using warm water or a microwave.
– Silicone: This is relatively new option that we’ve both fallen in love with because it’s plastic-free and
you don’t have to worry about broken glass. Our go-to here are the reusable silicone bags from Stasher.
The half-gallon size is perfect for freezing larger portions while the quart-size is great for single-serve
portions. These bags also allow you to take a meal from the freezer and reheat it sous vide-style (by
submerging the entire bag into a pot of boiling water) or thaw the meal under running water like you
would with vacuum-sealed meat or poultry. The only “con” is that they are an investment, but with so
many uses in the kitchen and beyond we recommend checking them out for a more sustainable and
eco-friendly option.
 Why Choose Organic?
There are so many reasons to choose organic but here are just a few:
Avoid exposure to chemicals. Conventionally grown produce can contain anywhere

1.
from two to twenty (or more) different pesticide residues, depending on the type
of fruit or vegetable we’re talking about. There are over 600 chemicals approved
for use in the U.S. of which billions of pounds are used on crops annually. This works
out to about 15 pounds of pesticides per person each year. The only way to avoid
these chemicals is to choose foods that have been organically produced. Similarly,
conventional dairy and meats are produced with pesticide residues, antibiotics,
artificial hormones and other synthetic chemicals that animals store in their fat and
often times raised in unpleasant conditions.

2.
Avoid GMOs (genetically modified organisms). We don’t fully understand the
repercussions of GMOs in our food supply and it’s a topic that is hotly debated but
until the science speaks clearly to one side or the other we prefer to avoid these foods
due to the increased use in pesticides and herbicides. GMOs do not have to be labeled
in the U.S. so choosing foods with the organic labels mean you’ll also be avoiding GMOs.

3. Avoid hormones, antibiotics and drugs found in animal products. Animals that are
raised for food must not have been exposed to hormones, antibiotics or other drugs if
they are to be sold with an organic label. You’ll also reduce your exposure to pesticides
by up to 90% when you choose organic milk and meat products.

4.
Reduce pollution while protecting water and soil. Agricultural runoff is harmful to
water supplies, animals, fish, humans, and soil. Of all the billions of tons of chemicals
sprayed onto crops each year, very little actually reaches the intended pest as it’s
carried away by rain, irrigation and wind to nearby water sources. Organic farming
prohibits the use of toxic chemicals thereby helping to protect the environment.

5.
Supports farmers and promotes biodiversity. Buying organic directly supports
farmers who do not receive the same governmental subsidies that conventional
farmers receive. It also helps preserve the biodiversity of crops since organic farmers
use time-tested traditional methods of farming such as crop rotation and soil building
through the use of compost and animal manure. They also take into account the
natural elements around them and work with the seasons planting crops and grazing
animals rotationally.
Though we recommend buying organically grown produce whenever possible, the benefits of “going
organic” extend beyond fruits and veggies. Choosing organic is especially important when you’re feeding
young children because of their smaller body size (and smaller livers) and if you’re pregnant or nursing.
If you’re limited by budget, we suggest you put your money toward the foods that offer the most benefit
(meaning reduced pesticide exposure) such as organic dairy, meat and spices or seasonings and here’s why:
• Organic meat and dairy: By choosing organic you’re avoiding the pesticide residues, antibiotics, artificial
hormones and other synthetic chemicals that animals store in their fat (meaning in the meat and milk you
consume). Going a step beyond that however, choosing organic meat and dairy produced by small family
farmers doing things the ‘old fashioned way’ like those that are part of the Organic Valley and Organic
Prairie cooperative farmers means you’re also voting with your food dollars for sustainable and humane
farming practices (read more about Organic Valley’s commitment to high quality organic food here).
In other words, Organic Valley isn’t a giant corporation. They are a cooperative of farmers across the
country who share the same commitment to growing food the right way. They are not driven by profits
but rather by principles. Instead of herds of thousands, their average herd size is just 72. Meaning each
cow gets more attention and TLC.
• Organic spices and seasonings: It’s estimated that we consume about four pounds of spices every year
so it only makes sense that we’d want to take a closer look at what’s on (or in) those spices. Spices are
just like other plants in that they are susceptible to pests and fungus so conventional growers use a host
of pesticides, fungicides and synthetic fertilizers to get the highest yield from their crops. Choosing
organically grown spices means you’re reducing your exposure to these residues and it means the spices
haven’t been irradiated or treated with potentially harmful gases. It also means you’ll be avoiding artificial
preservatives, anti-caking agents, GMOs, flavor enhancers like monosodium glutamate, fillers or food
dyes. By choosing Simply Organic spices you get all of this plus the peace of mind knowing that the spices
have been responsibly sourced and that growers are paid a fair price for their products.
 MAKES 12 SERVINGS
Slow Cooker Turkey Sausage Hashbrown Egg Bake
Whole30 | Gluten-Free | Dairy-Free | Nut-Free | Paleo | Freezer-Friendly
• 1 lb. Organic Prairie ground turkey
• 1 tsp. salt
• 1½ tsp. Simply Organic ground sage
• 1 tsp. Simply Organic fennel seed
• 1 tsp. Simply Organic dried thyme
• 1/2 tsp. Simply Organic black pepper
• 1/4 tsp. Simply Organic cayenne
• 1/4 tsp. Simply Organic smoked paprika
• 1/4 tsp. Simply Organic garlic powder
• 1/4 tsp. Simply Organic onion powder
• 1/8 tsp. Simply Organic ground nutmeg
• 1/8 tsp. Simply Organic allspice
• 2 Tbsp. Organic Valley ghee, melted
• 2½ cups hash browns, thawed if frozen
(may substitute shredded potatoes)
• 1 red bell pepper, diced
• 1 green pepper, diced
• 1/2 yellow onion, diced
• 1 tsp. salt
• 1/4 tsp. Simply Organic black pepper
• 12 large Organic Valley eggs, whisked
An easy and delicious Sausage Hash Brown Egg Bake
made with our go-to homemade turkey sausage. It’s a
dish the whole family will love.
1. In a large skillet over medium heat, add the ground
turkey and sausage seasonings. Break turkey apart
and cook until browned and no longer pink. Remove
from heat.
2. Oil the slow cooker or line with parchment. Add the
ground turkey sausage, ghee, hash browns, peppers,
onion, salt and pepper. Stir to combine.
3. Pour eggs over turkey sausage, hash browns and
veggie mixture making sure all is submerged.
4. Cook on high for 2-3 hours or low for 4-6 hours or
until center of egg bake is set.
Instant Pot Directions:
*Note: You will need to halve the ingredients for this version*
1. Make the turkey sausage as instructed above.
2. With non-stick spray, grease an oven-safe round dish
that will fit into your Instant Pot.
3. Add the ground turkey sausage, ghee, hash browns,
peppers, onion, salt and pepper to the dish. Stir to combine.
4. Pour eggs over turkey sausage, hash browns and
veggie mixture making sure all is submerged. Cover
with foil.
5. Place the trivet into your Instant Pot and add 2 cups of
water. Carefully place the foil-covered dish on top of
the trivet. You can also place the dish on the trivet and
then lower it down into the Instant Pot if that’s easier.
6. Lock the lid into place, select manual on high pressure.
Set time for 20 minutes.
7. When time is up, select quick release and remove the
lid as soon as it unlocks.
8. Remove egg bake from Instant Pot, allow to cool for
5 minutes and serve.
 MAKES 5 SERVINGS
Slow Cooker White Chicken Chili
Whole30 | Gluten-Free | Dairy-Free | Nut-Free | Egg-Free | Paleo | Freezer-Friendly
• 1½ lbs. Organic Prairie boneless
skinless chicken breasts
• 1 Tbsp. Organic Valley ghee
• 1 medium onion, diced
• 1 medium bell pepper, any color; diced
• 1 small jalapeño, seeds and membranes
removed and finely diced
• 6 cloves garlic. minced
• 2½ tsp. Simply Organic ground cumin
(add more to taste)
• 1 tsp. Simply Organic dried oregano
• 2 tsp. Simply Organic chili powder
(add more to taste)
• 1 tsp. salt
• 1/4 tsp. Simply Organic black pepper
• 3 cups organic low-sodium chicken broth
• 1 (14-oz.) can full-fat coconut milk
• Juice of ½ lime
• 1/2 cup fresh cilantro, chopped
• Fresh cilantro and lime wedges
for garnish, optional
This hearty, bean-free chili takes just 10 minutes
to prep! Great for busy weeknights & freezer meal
cooking sessions.
Slow Cooker Directions:
1. Add onion, peppers, garlic and spices (cumin through
black pepper) to the bottom of a slow cooker. Arrange
chicken on top of vegetables in a single layer.
2. Add broth and place lid on slow cooker.
3. Set heat to LOW and cook 7-8 hours or until chicken is
done and vegetables are tender.
4. Remove chicken from slow cooker and shred with two
forks. Return chicken to slow cooker.
5. Turn heat to HIGH. Add coconut milk, stir and replace
lid. Continue heating an additional 10-15 minutes or
until soup is heated through.
6. Stir in lime juice and cilantro. Taste and adjust
seasonings as desired. Serve in bowls garnished with
chopped cilantro and lime wedges, if desired.
Instant Pot Directions:
1. Select “Sauté” function on Instant Pot
2. Add ghee. When ghee is melted, add onion, bell pepper
and jalapeño.
3. Sauté 5-6 minutes, stirring occasionally, until onion
and peppers starts to soften.
4. Add garlic and spices and cook an additional 30 seconds
or until fragrant.
5. Press “Cancel.” Add chicken breasts and 2 cups of broth.
6. L ock lid into place. Turn vent valve to “Sealing” position.
7. Select “Manual” setting and set cook time to 20 minutes.
8. When cook time is up, allow pressure to naturally
release 5-10 minutes then release remaining pressure
using quick-release method (i.e. flip the vent valve to
“Venting” position).
9. Add coconut milk, lime juice and fresh cilantro. Stir
to combine. Taste and season with additional salt and
pepper as desired.
 MAKES 8 SERVINGS
Slow Cooker Chicken Chile Verde
Whole30 | Gluten-Free | Dairy-Free | Nut-Free | Egg-Free | Paleo | Freezer-Friendly
• 2 lbs. Organic Prairie boneless,
skinless chicken breasts
• 1 (12-oz.) jar salsa verde
• 1 (4-oz.) can fire-roasted green chiles
• 1/2 tsp. Simply Organic ground cumin
• 1/2 tsp. Simply Organic dried oregano
• Salt and pepper to taste
• Fresh cilantro, lime wedges and/or
diced avocado for serving, optional
• Cauliflower rice or lettuce leaves for serving
It hardly gets any easier than this recipe with just
a few ingredients! Look for a salsa verde without
preservatives or added sugars. Serve over cauli-rice or
tucked into lettuce wraps.
Slow Cooker Directions:
1. Place chicken in slow cooker.
2. In a small bowl, combine salsa, green chiles, cumin
and oregano. Pour over chicken.
3. Place lid on slow cooker and cook on LOW heat for
4-6 hours.
4. Remove lid and allow chicken to cool slightly before
shredding it with 2 forks right in the slow cooker.
Season with salt and pepper to taste.
5. Serve over cauliflower rice (or white rice if not on
a Whole30), over greens or in a lettuce wrap. Top
with fresh cilantro and sliced avocado and serve with
lime wedges.
Instant Pot Directions:
1. Place ingredients in the Instant Pot. Put lid on and
make sure vent is sealed.
2. Set Instant Pot to poultry setting for 15 minutes. Once
cooking time is completed, allow natural releasing of
pressure for 5 minutes then switch valve to vent.
3. When all of the pressure is released and lid unlocks,
remove it and shred chicken with two forks.
4. Toss chicken to coat with sauce.
5. Serve over cauliflower rice (or white rice if not on
a Whole30), over greens or in a lettuce wrap. Top
with fresh cilantro and sliced avocado and serve with
lime wedges.
 MAKES 5 SERVINGS
Slow Cooker Sweet Potato Chicken Curry
Whole30 | Gluten-Free | Dairy-Free | Nut-Free | Egg-Free | Paleo | Freezer-Friendly
• 2 tsp. Organic Valley Ghee
• 1/2 medium yellow onion, diced
• 3 garlic cloves, minced
• 1½ lbs. chicken breast, cubed
• 1 sweet potato, cubed
• 1 red pepper, sliced or diced
• 2 cups green beans, trimmed
• 1¼ cups organic low-sodium chicken broth
• 3 Tbsp. Simply Organic curry powder
• 1 tsp. Simply Organic ground cumin
• 1 tsp. Simply Organic ground turmeric
• 1/2 tsp. Simply Organic cayenne
• 1/2 tsp. salt
• 1 (14 oz.) can full-fat coconut milk
• Cashews, cilantro & cauliflower rice for serving
Instant Pot Sweet Potato Chicken Curry is heaven in
a bowl. It comes with a little kick from the spices and a
little sweet from the sweet potatoes.
Slow Cooker Directions:
1. In a slow cooker, add the sautéed onions and garlic,
chicken, sweet potatoes, red pepper, green beans,
chicken broth, spices, salt, and pepper.
2. Cook on low for 4-6 hours.
3. Add coconut milk and cook on low for an additional
30-60 minutes or until hot.
Instant Pot Directions:
1. Set your Instant pot to the sauté setting. Add the ghee,
onion, and garlic and sauté until onions are translucent.
2. Then turn to manual setting and set temp to high.
Add the chicken, sweet potatoes, red pepper, green
beans, broth (2/3 cup), curry, cumin, turmeric, cayenne
and sea salt. Seal the Instant Pot and set time for 12
minutes.
3. Once time is up, release the pressure by switching
from seal to vent. Once pressure is released, remove
lid and turn Instant Pot to sauté setting. Stir in the
coconut milk and let cook for an additional 2-3 minute
or until soup is hot. For a thicker curry, whisk together
1 tbsp. arrowroot with 2 Tbsp. of water. Stir into curry.
4. Meanwhile, sauté cauliflower rice in a skillet on
medium heat with 1-2 tsp. of ghee. Sauté until
warm and cooked through. Length of time to sauté
cauliflower rice will depend on if it is in a fresh or
frozen state.
5. Serve over cauliflower rice and top with cashews
and fresh cilantro.
 MAKES 8 (1¼ CUP) SERVINGS
Slow Cooker Pork & Cider Stew
Whole30 | Gluten-Free | Dairy-Free | Nut-Free | Egg-Free | Paleo | Freezer-Friendly
• 2 lbs. Organic Prairie boneless
pork loin roast, cut into 1/2-3/4-inch cubes
• 1 Tbsp. Organic Valley ghee, divided
• 3 cloves garlic, minced
(or 1 tsp. Simply Organic garlic powder)
• 1 medium onion, diced
• 3 stalks celery, thinly sliced
• 3 cups cubed butternut squash
(about 1/2 of a medium squash)
• 2 medium parsnips, peeled and diced
• 4 cups organic low-sodium chicken broth
(reduce to 3½ cups for Instant Pot version)
• 2-2 ½ cups unfiltered apple juice or cider
(not spiced cider)
• 1 Tbsp. apple cider vinegar
• 1 tsp. Simply Organic dried thyme
• 1/2 tsp dried caraway seeds
• 1 tsp. salt
• 1/4-1/2 tsp. Simply Organic black pepper
• 4 cups kale, stems removed and torn into pieces
We’ve taken the best flavors of the fall season and
combined them in this hearty stew that’s much more
savory than sweet and 100% satisfying.
Slow Cooker Directions:
1. Add 1/2 Tbsp. oil to a large skillet or Dutch oven set over
medium-high heat. When oil is hot, add 1/2 of cubed
pork to the pot and allow to cook 4-5 minutes or until
browned and easy to flip. Cook an additional 2 minutes,
then use a slotted spoon to remove pork to a clean plate.
Repeat with remaining 1/2 Tbsp. ghee/oil and pork.
2. Add pork to slow cooker along with onions, garlic,
onion, celery, butternut squash, parsnips, chicken
broth, apple juice, apple cider vinegar, thyme, and
caraway seeds.
3. Place lid on slow cooker and cook on LOW heat for
7-8 hours or on HIGH for 4 hours, or until pork and
vegetables are tender.
4. Stir in kale. Allow kale to wilt slightly before serving.
Taste and season with salt and pepper to your liking.
Instant Pot Directions:
1. Select “Sauté” function on Instant Pot. Add 1/2 Tbsp.
ghee or oil, when oil is hot carefully add 1/2 of cubed
pork to the pot and allow to cook 4-5 minutes or until
browned and easy to flip. Cook an additional 2 minutes
then use a slotted spoon to remove pork to a clean
plate. Repeat with remaining 1/2 Tbsp. of ghee/oil
and pork.
2. To the fat that remains in the bottom of the pot
after removing the pork, add onions and celery. Sauté
3-4 minutes then add garlic and cook, stirring for an
additional 30 seconds.
3. Add browned pork, butternut squash, parsnips, chicken
broth, apple juice/cider, vinegar, thyme, caraway seeds,
salt, and pepper. Stir and cancel the “Sauté” setting.
4. Lock lid of Instant Pot into place and select “Manual” or
“High Pressure” setting. Set cook time for 20 minutes.
5. When cooking time is done, allow pressure to naturally
release for 10-15 minutes before flipping the valve on
the lid to “Venting” to release any pressure that remains.
6. Carefully remove lid. Select “Sauté” function and stir in
kale. Cook 2-3 minutes or until kale is wilted. Season
with additional salt and pepper, to taste.
 MAKES 12 (2½ OZ.) SERVINGS
Slow Cooker Beef Barbacoa
Whole30 | Gluten-Free | Dairy-Free | Nut-Free | Egg-Free | Paleo | Freezer-Friendly
• 3 lbs. Organic Prairie Organic Beef Chuck Roast,
cut into 2-inch cubes and trimmed of fat
• 4 cloves garlic, minced
(or 1¼ tsp. Simply Organic garlic powder)
• 3 Tbsp. organic, no salt added tomato paste
• 1/2 tsp. Simply Organic ground chipotle pepper
(more if you want more spice)
• 1/2 medium (or 1 small) onion, thinly sliced
• Juice of 3 limes
• 2 Tbsp. apple cider vinegar
• 2 Simply Organic bay leaves
• 1 Tbsp. Simply Organic ground cumin
• 1 Tbsp. Simply Organic dried oregano
• 1/8 tsp. Simply Organic ground cloves
• 1 tsp. salt
• 1/2 tsp. Simply Organic black pepper
• 1/4 cup water or organic low-sodium chicken
or beef broth (increase to 1 cup for
Instant Pot version)
Tacos, taco salads, burrito bowls, egg scrambles...
the options are endless when it comes to this tender,
perfectly spiced beef barbacoa.
Slow Cooker Directions:
1. Place all ingredients in the slow cooker. Stir to combine.
2. Place lid on slow cooker and cook on LOW for 6-7
hours or HIGH for 3-4 hours or until meat is tender
and shreds easily.
3. Taste and season with additional salt and pepper
as needed.
4. Serve in lettuce wraps or stuffed in a baked sweet
potato with toppings of choice.
Instant Pot Directions:
1. Place all ingredients in the Instant Pot. Stir to combine.
(Optionally, you may brown the beef in your fat of
choice using the “Sauté” function before adding the
other ingredients)
2. Lock lid into place and set vent valve to “sealing.”
Set cook time for 60 minutes (high pressure).
3. When cooking time is up allow for 15 minutes of natural
pressure release before flipping the value to “venting”
to release any remaining pressure. Carefully remove
the lid and transfer beef to a bowl or baking dish.
4. Shred meat with two forks then taste and season with
additional salt and pepper as needed.
 MAKES 8 SERVINGS
Slow Cooker Beef & Root Vegetable Stew
Whole30 | Gluten-Free | Dairy-Free | Nut-Free | Egg-Free | Paleo | Freezer-Friendly
• 2 lbs. Organic Prairie diced beef/stew meat
• 1 Tbsp. Organic Valley ghee
• 1 medium yellow onion, diced
• 2 medium potatoes, diced
• 2 small parsnips, peeled and diced
• 2 medium carrots, peeled and sliced
• 2 ribs celery, sliced
• 3 cloves garlic, minced
(or 1 tsp. Simply Organic garlic powder)
• 2 cups green beans, trimmed and cut into
1-inch pieces (may use fresh or frozen)
• 1 (14-oz.) can diced tomatoes, with the liquid
• 4 cups organic beef broth
• 1½ tsp. Simply Organic dried thyme
• 1/2 tsp. Simply Organic dried rosemary
(lightly crushed between your fingers)
• Salt and pepper, to taste
• 2 Tbsp. potato starch (optional)
An easy and tasty beef stew! Throw all of the
ingredients in the slow-cooker and walk away.
Come back at dinner time, grab a bowl and enjoy!
Slow Cooker Directions:
1. Heat 1/2 Tbsp. ghee in a large skillet or Dutch oven
over medium-high heat. Add half of the beef and cook
until browned, 2-3 minutes, then flip and repeat until
browned on all sides. Transfer meat to the slow cooker
and repeat with remaining ghee and beef.
2. Place remaining ingredients in the slow cooker (with
the exception of green beans, salt, pepper and potato
starch). Stir, place lid on slow cooker and cook on LOW
heat for 8 hours or HIGH heat for 4 hours. Stir in
green beans during the last 30-60 minutes of cooking
time. Season with salt and pepper to taste.
3. Optional step to thicken stew: Combine potato starch
with a few tablespoons of cold water and stir into hot
stew to thicken.
Instant Pot Directions:
1. Select “Sauté” on the Instant Pot. Melt 1/2 Tbsp.
ghee in the pot. Add half of the beef and cook until
browned, 2-3 minutes, then flip and repeat until
browned on all sides. Transfer meat to a plate and
repeat with remaining ghee and beef.
2. Place remaining ingredients in the slow cooker (with
the exception of green beans, salt, pepper and potato
starch). Stir, lock lid into place, set vent valve to
“sealing” and select the “Meat/Stew” setting (about
35 minutes, high pressure).
3. Allow for 10 minutes natural release before flipping the
value to “venting” to release any remaining pressure.
4. Press “Cancel” then select the “Sauté” setting. Add
green beans and cook 5-6 minutes or until green
beans are tender. Season with salt and pepper to taste
before serving.
5. Optional step to thicken stew: Combine potato starch
with a few tablespoons of cold water and stir into hot
stew to thicken.
 MAKES 4 SERVINGS
Slow Cooker Chipotle Turkey and Sweet Potato Chili
Whole30 | Gluten-Free | Dairy-Free | Nut-Free | Egg-Free | Paleo | Freezer-Friendly
• 1 Tbsp. avocado oil or coconut oil
• 1 lb. ground turkey
• 1 cup diced onion (about 1/2 large)
• 3 cloves garlic, minced
• 28 oz. organic fire-roasted diced tomatoes
• 1 medium sweet potato, peeled and
cut into small cubes
• 2 cups chicken broth
• 2 tsp. Simply Organic chili powder
• 1 tsp. Simply Organic dried oregano
• 1 tsp. Simply Organic ground cumin
• 1/4–1/2 tsp. Simply Organic
ground chipotle powder
• Salt and pepper to taste
• Optional: Diced avocado, chopped cilantro
and lime wedges for serving.
Baby, it’s cold outside! It’s time for some soul-warming
chipotle turkey and sweet potato chili. Sweet potatoes
stand in for beans in this hearty chili and are a nice
compliment to the smoky chipotle pepper. It’s great
served with diced avocado, fresh cilantro and lime
wedge. Feel free to double the batch and freeze some
for future meals because it’s super freezer-friendly.
Slow Cooker Directions:
1. Heat oil in medium saucepan set over medium-high heat.
2. When oil starts to shimmer, add ground turkey. Break
up turkey with a wooden spoon and cook 5 minutes.
3. Add onions and garlic and continue to cook an
additional 8-10 minutes or until onions are translucent
and meat is almost cooked through.
4. Transfer meat to the slow cooker. Add remaining
ingredients, tomatoes through chipotle powder.
5. Cover and cook on LOW heat for 6-7 hours or until
sweet potatoes are tender. Taste and season with salt
and pepper before serving.
6. Serve with optional toppings, if desired.
Instant Pot Directions:
1. Select “Sauté” setting on the Instant Pot and add the oil.
2. When oil starts to shimmer, add ground turkey. Break
up turkey with a wooden spoon and cook 5 minutes.
3. Add onions and garlic and continue to sauté an
additional 5 minutes or until onions start to soften a
bit and meat is almost cooked through.
4. Add remaining ingredients and stir.
5. Lock lid into place and set vent valve to “sealing.” Select
Manual (high pressure) and set cook time for 12 minutes.
6. When cooking time is up, use quick pressure release
then remove lid when safe to do so. Season with salt
and pepper to taste.
7. Serve with optional toppings, if desired.
 MAKES 6 SERVINGS
Slow Cooker French Toast Casserole
Gluten-Free | Nut-Free | Vegetarian
• 16 oz. gluten-free bread,
cut into cubes (about 6 cups)
• 6 large Organic Valley eggs
• 2 cups Organic Valley Grassmilk Whole Milk
• 2 Tbsp. pure maple syrup
• 1 tsp. Simply Organic pure vanilla extract
• 1½ tsp. Simply Organic cinnamon, divided
• Pinch of Simply Organic ground nutmeg
• 1 Tbsp. coconut or organic cane sugar, optional
Stop standing over the stove and put your slow cooker
(or Instant Pot) to work for you to make breakfast or
breakfast-for-dinner easier. The result? Less stress
and a scrumptious, bread pudding-like bowl of bliss.
Slow Cooker Directions:
1. Grease the bottom and sides (about 3 inches up from
the bottom) of the slow cooker.
2. In a large bowl, whisk together eggs, milk, maple syrup,
vanilla, 1 tsp. cinnamon, and nutmeg.
3. Fold in bread cubes and allow mixture to rest 5-10
minutes to soften. Sprinkle with sugar (if using) and
1/2 tsp. cinnamon.
4. Pour into slow cooker, cover and cook on HIGH for
2 hours or LOW for 4 hours or until cooked through.
5. Serve with berries, pure maple syrup, or Organic
Valley Grassmilk Vanilla Yogurt or Organic Valley
whipped heavy cream.
Instant Pot Directions:
*Note: You will need to halve the ingredients for this version*
1. Place the stainless steel inner pot into the Instant Pot
and add 2 cups of water to it.
2. Place the handled rack insert into the inner pot.
3. Grease a 1½-2-quart round baking dish (a soufflé
dish or springform pan less than 8 inches in diameter
is ideal for this) that will fit into the inner pot of the
Instant Pot.
4. To the dish, add bread cubes.
5. In a small bowl, whisk together eggs, milk, maple syrup,
vanilla, cinnamon, and nutmeg. Pour over bread cubes
then use a spoon to gently press bread-egg mixture
into the pan to ensure the liquid mixture penetrates
the bread. Allow it to rest 3-4 minutes.
6. Cover the top of baking dish with foil. Use additional
foil to fashion a strap or handle which will run under
and up along the sides of the baking dish to make it
easier to remove the dish from the Instant Pot later.
7. Gently lower the dish by the foil handles onto the rack
in the bottom of the Instant Pot.
8. Secure Instant Pot lid in place and flip pressure valve
to “Sealing” position.
9. Select the “Manual” or “Pressure Cook” function and
adjust cooking time to 20 minutes. When cooking time
is up, use quick release to release the pressure.
10. Remove baking dish from Instant Pot using foil
handles. Carefully remove foil covering and allow
casserole to rest for 5 minutes before serving.
 MAKES 4 SERVINGS (ABOUT 6 CUPS)
Slow Cooker Broccoli Cheese Soup
Gluten-Free | Nut-Free | Egg-Free | Vegetarian
• 1 lb. broccoli, cut into small florets (about 5 cups)
• 1 cup grated carrots
• 1 small yellow onion, finely diced
• 3 cloves garlic, minced
(or 1 tsp. Simply Organic garlic powder)
• 1 tsp. Simply Organic dried thyme
• 3 cups organic low-sodium chicken or vegetable
broth (reduce to 2 cups for Instant Pot version)
• 1/3 cup Organic Valley Grassmilk half & half
• Salt and pepper, to taste
• 6 oz. Organic Valley Grassmilk extra
sharp cheddar cheese, shredded
This is an easy way to ward off a wintery chill and get more
veggies in your diet. Pre-chopped veggies make it even
easier to pull together and the quick cook times means you
can have dinner on the table quicker than you’d expect.
Slow Cooker Directions:
1. Place broccoli through broth into the slow cooker.
Cover and cook on LOW 4-6 hours or on HIGH for
2-3 hours or until vegetables are tender.
2. Transfer 2/3 of the vegetable/broth mixture to the
container of a blender or food processor and blend
until relatively smooth (some small chunks should
still remain). Alternatively, you can use an immersion
blender right in the slow cooker to blend the soup,
being careful not to splatter yourself with hot soup.
3. Stir in half & half and cheese. Season with salt and
pepper, to taste.
Instant Pot Directions:
1. Place broccoli through broth into the Instant Pot. Lock
the lid into place, flip the vent valve to ‘sealing’ then
select “Manual” and set cook time for 8 minutes
(high pressure).
2. When cooking time is up, quickly release the pressure.
Transfer 2/3 of the vegetable/broth mixture to the
container of a blender or food processor and blend
until relatively smooth (some small chunks should
still remain). Alternatively, you can use an immersion
blender right in the Instant Pot to blend the soup,
being careful not to splatter yourself with hot soup.
3. Select “Sauté” and stir in half & half and cheese,
cooking until cheese is melted. Season with salt and
pepper, to taste.
 MAKES 8 SERVINGS
Slow Cooker Chicken Wild Rice Soup
Gluten-Free | Nut-Free | Egg-Free
• 1½ lbs. Organic Prairie boneless
skinless chicken breasts
• Salt and black pepper
• 4 cups organic low-sodium chicken broth
• 1 cup wild rice
• 4 garlic cloves, minced
• 1 yellow onion, diced
• 4 carrots, peeled and diced
• 2 celery stalks, diced
• 2 tsp. Simply Organic dried rosemary
• 1 tsp. Simply Organic dried thyme
• 2 Simply Organic bay leaves
• 1 cup crimini or baby bella mushrooms, thinly sliced
• 1/4 cup Organic Valley unsalted butter
• 2 cups Organic Valley Grassmilk half and half
• 1/4 cup chopped fresh parsley
Oh so creamy and full of flavor. This Chicken Wild Rice
Soup is hearty, comforting and perfect for those cold
winter days.
Slow Cooker Directions:
1. Season chicken with salt and pepper. Place chicken
into a 6-quart slow cooker.
2. Stir in chicken broth, wild rice, garlic, onion, carrots,
celery, thyme, rosemary and bay leaves.
3. Cover and cook on low heat for 6-8 hours.
4. Add mushrooms during the last 30 minutes of cooking time.
5. Remove chicken from the slow cooker and shred,
using two forks.
6. Melt butter in a saucepan over medium heat. Whisk in
half and half and cook, whisking constantly, until well
combined. Season with salt and pepper.
7. Stir shredded chicken and milk and butter mixture
into the slow cooker.
8. Serve immediately, garnish with fresh parsley, fresh
thyme and shredded or shaved Parmesan, if desired.
9. For a thicker consistency, stir in ½ cup potato flakes.
Instant Pot Directions:
1. Season chicken with salt and pepper. Place the chicken
breast, broth (3 cups), wild rice, garlic, onion, carrots,
celery, rosemary, thyme, bay leaves and mushrooms in
the instant pot.
2. L
 ock lid into place. Turn vent valve to “Sealing” position.
3. Select “Manual” setting on high pressure and set cook
time to 20 minutes.
4. When cook time is up, allow pressure to naturally
release for 5 minutes, then release remaining pressure
using quick-release method (i.e. flip the vent valve to
“Venting” position).
5. When all of the pressure is released and lid unlocks,
remove the bay leaves and discard. Remove the
chicken and shred with two forks.
6. On the stove, melt butter in a saucepan over medium heat.
Whisk in half and half, and cook, whisking constantly, until
well combined. Season with salt and pepper.
7. Add the shredded chicken back to the Instant pot along
the whisked butter/half & half mixture. Stir to combine.
8. Serve immediately, garnish with fresh parsley, fresh
thyme and shredded or shaved Parmesan, if desired.
9. For a thicker consistency, stir in ½ cup potato flakes.
 MAKES 9 SERVINGS
Slow Cooker Grain-Free Chocolate Chunk Pumpkin Brownies
Gluten-Free | Nut-Free | Vegetarian | Freezer-Friendly
• 1½ cups pumpkin puree or sweet potato puree
(1 cup for IP)
• 3 large Organic Valley eggs, whisked (2 eggs for IP)
• 1/2 cup honey or maple syrup (1/3 cup for IP)
• 3 Tbsp. Organic Valley ghee, melted (2 Tbsp. for IP)
• 1 tsp. Simply Organic pure vanilla extract
(¾ tsp. for IP)
• 1/3 cup coconut flour (1/4 cup for IP)
• 2/3 cup baking cocoa powder (1/2 cup for IP)
• 2 tsp. baking soda (1½ tsp for IP)
• 1/2 tsp. salt (1/4 tsp. for IP)
• 1/4 tsp. Simply Organic ground nutmeg
(pinch for IP)
• 1/4 tsp. Simply Organic cinnamon (pinch for IP)
• 1/3 cup chocolate chips or chunks +
additional for the top (1/4 cup for IP)
• 1/3 cup walnuts*, chopped + additional
for the top (1/4 cup for IP)
*Omit for nut-free
Grain-Free Chocolate Chunk Pumpkin Brownies are
paleo-friendly, nutritious and just what you need when
you’re craving a little something sweet.
Slow Cooker Directions:
1. In a bowl, combine all of the ingredients and mix.
2. Line a 6-qt. slow cooker with parchment paper.
3. Transfer batter to the slow cooker and spread out evenly.
4. Top with chocolate chips and walnuts.
5. Cook on high for 2 hours or low for 4 hours.
6. Carefully remove the brownies from the slow cooker
to a wire rack. Cool just slightly for 10 minutes before
serving. Serve warm.
7. Top with a scoop of your favorite ice cream and a
drizzle of melted chocolate if you wish.
Instant Pot Directions:
1. In a bowl, combine all of the ingredients and mix.
2. Grease 7- x 3-inch round cake pan or dish. Line the
bottom with parchment paper.
3. Transfer the batter into the prepared pan and
spread evenly.
4. Add 3/4 cup of water into the pressure cooker and
place a trivet in the bottom.
5. Carefully lower the pan onto the trivet.
6. Lock the lid in place, seal the valve and select high
pressure for 20 minutes.
7. When time is up, turn off the Instant Pot. Let the
pressure naturally release for 10 minutes and then finish
by switching from seal to vent to finish releasing the
pressure. When the valve drops, carefully remove the lid.
8. Carefully transfer the pan to a wire rack. Cool for
15 minutes and then flip the brownies onto a plate.
Remove the parchment paper.
9. Allow the brownies to cool for 20-30 minutes
before serving.
How to Reintroduce Dairy Following a Whole30 or Elimination Diet
If you’re currently doing a Whole30 or other elimination-type plan or you’re planning for one in the near
future, now is the perfect time to talk about the Reintroduction Phase and the value of reintroducing
high-quality dairy during the process.

Too often we see clients who give too little thought to the reintroduction phase (or skip it entirely!) and
here’s why we think this is a bad idea:

You just spent 30 (or more) days removing potentially irritating foods from your diet and you did so all at once
starting on Day 1. To skip the reintroduction is to say that you’re not really all that interested in what made
you feel so bad in the first place. Keep in mind that he purpose of a well-executed reintroduction is to help you
figure out which foods don’t make you feel your best AND to help you add variety to your diet.

We’re bringing this up here because too many times we’ve seen people NOT reintroduce dairy and instead
stick with less nutritious and highly processed non-dairy alternatives when they maybe could enjoy some
cheese on their sandwich or eggs, yogurt in their smoothie or cream in their coffee.

That said, we highly recommend the high-quality organic products from our friends at Organic Valley. We’re
especially in love with their Grassmilk products. Though all Organic Valley products are made from milk from
pasture-raised cows, only the Grassmilk line is made from milk from cows that eat a diet of 100% organic
grass and dried forages so it’s higher in beneficial omega-3 fats. It’s also minimally pasteurized and non-
homogenized and comes with a dreamy layer of cream on top. Organic Valley also offers a line of lactose-free
products for those who find that they don’t tolerate lactose.
 Where to Purchase the Products!

Find Organic Valley products at a store

near you (or order online) here:
http://ov.coop/findov

Find Organic Prairie products

Online https://www.organicprairie.com or
at a store near you:
https://apps.organicprairie.coop/retailstores/search

Find all Simply Organic spices and baking supplies

online: https://www.simplyorganic.com or
at a store near you here:
https://www.simplyorganic.com/storelocator/

For more slow cooker and Instant Pot Recipes,


be sure to visit us at TheRealFoodRDs.com