It’s no secret that finding time to make healthy, high protein meals
can be a task. But with an investment in a key piece of kitchen
equipment you can make even the most complicated dishes while
you work! A slow cooker allows you to cook a wide variety of dishes
from soups to chili and roasts over a very low heat for a few hours so
when you arrive home tired and famished…dinner is waiting for you!

Just remember if you need a high protein recipe you need to choose the right cut of meat, such as this boneless pork roast like this recipe. The key for the right kind of high protein is to keep the skin and fat as trimmed as possible. Since this recipe is easy and doesn’t require a lot of maintenance, add brown rice, potatoes, sweet potatoes and/or steamed vegetables for a well balanced meal.

Ingredients

• 5 lbs. boneless pork roast

• 1 tsp. sage leaves

• ½ cup water

• 6 garlic cloves, chopped

• 1 tsp. sea salt

• 1 tsp. ground white pepper

• ½ tsp. ground cloves

• 1 tsp. thyme

• 1 tsp. lemon zest

• 3 tbsp. each tapioca flour & water (for gravy)

Directions

1. Make 20 deep slices into the roast to insert garlic cloves.

2. Combine salt, cloves, lemon zest, thyme and sage in a mixing bowl and rub the mixture on all sides of the roast.

3. Pour ½ cup water into the slow cooker and add roast.

4. Set heat to LOW and cook for 9.5 hours.

5. OPTIONAL: Combine water and tapioca flour until blended and add to slow cooker seasonings. Bring to a boil then simmer for 5 minutes and serve over pork.

Nutrition Facts Per Serving

Serving Size: 2 slices
Calories: 146
Servings: 8
Protein: 25 g
Fat: 4.1 g
Carbs: 1 g

Change It Up

There are many ways in which you can alter this recipe to create different meals, all you have to do is play around with different herbs & spices or even sauces and gravies. It doesn’t matter if you want Spanish cuisine, Italian or Asian; the right blend of seasonings will transform this dish into anything you wish.

Change the flavor profile of this recipe by:

• Combine cayenne, paprika, all spice, curry and hot sauce for a spice rub.

• Remove lemon rind and add basil, rosemary and marjoram for a herb flavor.

• Instead of herbs, use chopped tomatoes, oregano and garlic and serve on a bed of whole grain pasta.

• Chop Portobello mushrooms and onions and add to pork roast. Make gravy and serve over rice or egg noodles.

• Use salsa, lime juice & zest, and cilantro for Mexican style pork.

• Add carrots, potatoes, celery and onion for a one pot meal…plus leftovers!

When you’re unsure how to change up a dish, let your cravings lead you. If you’ve been craving a certain type of food simply grab commonly used seasonings and add them. It’s easier than you think, especially if you know what ingredients are common to certain types of food.