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The crock-pot has earned a reputation as the lazy cooks best friend, but it can also be an athletes secret weapon. Just ask , a classically trained chef and former triathlete whose high-quality performance food can all be prepared in a crock-pot, sometimes also known as a slow cooker. Based in Boulder, Colorado, Alexis also works as a culinary consultant for brands like and , so shes intimately familiar with endurance fuel. Besides flavor and nutrition, most athletes prefer their fuel to be efficient. Enter the crock-pot.
Though it’s an incredibly simple kitchen tool, there are a few tips to remember before whipping out the crock-pot. First and foremost, keep the lid closed. It might be tempting to sneak a peek at how your food is looking throughout the day, but releasing the heat trapped inside even for a minute can push back your cooking time. Secondly, if you have a tiny bit of time beforehand (this tip isn’t for everyone) brown your meat ahead of time so the juices are sealed inside the cut. And lastly, don’t overfill the crock-pot!
Her go-to disha savory porridgeis the ultimate low-maintenance meal. And making it in a slow cooker means you can get it started before taking off for a long training day. The porridge features healthy fats, protein, salt, and both fast- and slow-digesting carbs, and the mild flavor means you can top it with whatever youre craving. Throw on a couple eggs and vegetables for dinner. Or cook it overnight with almond milk, add fruit and seeds, and its breakfast, Alexis says.
Miso and Maple Grain Bowls
Ingredients
- 1 Tbsp. coconut oil
- 翹 cup quinoa
- 翻 cup white sushi rice or brown short-grain rice
- 職 cup rolled oats
- 2 cups water
- 2 cups almond milk or 1 cup savory broth
- Pinch of salt
- 2 Tbsp. chia seeds
- 2 Tbsp. miso paste
- 3 Tbsp. maple syrup
- Juice and zest of one lemon
- 3 Tbsp. Bragg Liquid Aminos
Preparation
1. In a slow cooker, combine the coconut oil, quinoa, rice, oats, water, almond milk, and salt. Cook on low for around seven hours or until youre ready to eat. Mix the milk or broth and chia seeds thoroughly into the grains, followed by the remaining ingredients. Makes two to four servings.
Serve the porridge in a bowl with just about anything you fancy. Eggs, fruit, avocado, and nuts are ideal for breakfast, while meat or tofu, herbs, and vegetables are perfect for dinner.
No slow cooker? You can also make this porridge in a rice cooker. Use the multigrain setting, decrease the water and milk or broth by a half-cup each, and cook for20 to 30 minutes.