Menu-plan like a pro by cooking a meal that stretches!
A lot of people get overwhelmed when they see or hear the term “menu planning.” When you are looking at 7 days and at least 3 meals per day, menu planning for 21 meals in a week can seem like a daunting task. Even if you do as we do- simple breakfasts and lunches, just planning out dinners can seem like a chore. That said, making meals at home has so many benefits: you get to cook with ingredients that work for your diet, you get to have quality family time around the dinner table, and just as important, it saves money. Unlike some DIY projects (crafts and home improvements), which can end up costing more to do yourself, you really are more likely to save money cooking for yourself than eating food prepared by a restaurant.
Our Favorite Menu Planning Hack- Meals that Cook Once and Transform Into Other Meals Later in the Week
One way I tackle weeknight meals is by making 3 large meals over the weekend and then serving them again during the week, so at least 6 day’s worth of cooking is done in just a couple or so days. Of course, that second time of serving a meal means eating leftovers, and having more than one of those in a week can lead to whining and complaining by those who claim they hate eating the same thing twice in a week. But, what if two or even three meals could be made out of one meal’s cooking and not really feel like leftovers? That is the magic of making a large recipe that can morph into two or more meals!
One reason I shifted the bulk of my cooking to the weekends is because, like I imagine it is for lots of folks, I find it difficult to cook after coming home from a full day of work. Even when I come home and have an hour or two before dinnertime, I’m tired and just don’t feel like doing a ton of chopping, stir-frying, boiling, roasting, or whatever. It all feels like work, and I just want something I can get on the table fast. But, as I mentioned in my last post, I do not want to spend the entire weekend working on household chores- cooking included. So, I make double-batches of everything. And, to keep things simple, I try to have one weeknight (usually Monday) where we have a slow cooker (#Ad) or instant pot (#Ad) meal. These kitchen tools are so helpful on busy weeknights, but you are more likely to use them if you’ve done some prep work ahead of time.
This week, I am sharing one of my favorite makeover meals- my Butternut Squash Chili.
I have been making chili for years. My original recipe has tied for or come in first place in a couple of different chili cookoffs, and has been my go-to Crockpot meal for cool-weather dinners. But, since my daughter’s condition has her reacting to beans, and I find I feel better eating a more paleo-friendly diet, I knew the recipe needed some changes so it could fit with our diet. This recipe fits the bill. And, the best part is that it can be served in other ways so your family does not feel like they are eating the same meal twice!
Here are the changes I made to create a more paleo-friendly chili:
- Instead of beans, I added roasted butternut squash. Roasting it ahead of time and adding it at the end ensures that the squash maintains its shape and texture and does not turn to a puree when you go to serve it.
- Mixing in compliant (sugar-free) Italian sausage with the ground beef adds a complexity of flavor that helps to keep it in line with the original.
- Substituting coconut sugar for the brown sugar/molasses in my original recipe helps to balance out the savory flavors in the chili.
- The original called for Worcestershire sauce, which usually has some sugar in it. I found that swapping in a blend of coconut aminos and sugar-free fish sauce (which is in Worcestershire) mirrors the original flavor profile when mixed with the other ingredients.
As you’ll see in the notes below, this meal can be served in different ways, including over baked potatoes, or as part of a nachos dinner. We have done this and had one big pot of chili stretch for three meals in a week with no complaints. It can be made on the stove top or in an instant pot, but I like using a traditional slow cooker so the food is ready to serve the minute I get home. It’s also nice to walk in the door and breathe in the aroma of a favorite meal just waiting for you to dig in!
Table of Contents
Crockpot Paleo-Friendly Butternut Squash Chili
Notes
The seasoning mix also makes a good taco seasoning- just add about a teaspoon or so of dried oregano to balance it out.
To make a good chili, do not add too much liquid. When you first mix the ingredients in the Crockpot, you will see that the mixture is moist but not souping and think that the chili will come out dry after a day of cooking. It will not. The vegetables and meat will continue to release liquid as it cooks, leaving it the perfect consistency when you go to serve it.
Here is how to stretch this meal: the day you cook it, serve it in bowls with a side of paleo tortilla chips (or corn tortillas or corn bread if not eating paleo). A couple of days later, you can bake potatoes and top them with cooked broccoli and a couple of spoonfuls of the chili along with other baked potato toppings. If there is any chili remaining, on your third day, scatter tortilla chips on a microwaveable plate and add a few spoonfuls of chili on top. (Add cheddar cheese for those who do dairy). Microwave for about one minute until the chili is heated (and your cheese is melted). Top with with avocado and any other nacho toppings your family enjoys!
Ingredients
- 1½ Lbs Peeled and Diced Butternut Squash
- 2 Tsp Extra Virgin Olive Oil
- Salt and Pepper to Taste
- 2 Lbs Lean Grass-fed Ground Beef
- 1 Lb Compliant Mild Italian Sausage
- 2 Red Bell Peppers, Diced
- 1 Medium Yellow Onion, Diced
- 3 Cloves of Garlic, Minced
- 1 Jalapeño Pepper, Seeds and Ribs Removed, Minced
- 2 Tbsp Coconut Aminos
- 1 tsp Compliant Fish Sauce
- 1 Tbsp Coconut Sugar
- ½ Cup Compliant Salsa (use your favorite)
- 28 oz Can Crushed Fire-Roasted Tomatoes
- 2 tsp Chili Powder
- 1 tsp Ground Coriander
- ½ tsp Ground Cumin
- 1 Bay Leaf
- Avocado, cilantro, scallions, and other chili toppings, optional
Instructions
- On your prep night, preheat your oven to 400⁰. On a 13×18?” rimmed backing sheet, spread out the diced butternut squash in a single layer. Drizzle with olive oil and sprinkle with salt and pepper. Give it a toss and roast in the oven for 15 minutes. Flip over the butternut squash and roast for another 15-20 minutes until some of the pieces begin to brown and all the pieces have softened. Remove from the pan and store separately in a container.
- In the meantime, place the ground beef and sausage in a large non-stick skillet and brown the meat at medium-high heat, breaking it up as you go. Once the meat is browned, move it to your crockpot insert or use a crockpot liner to store and cook it in the next day. Remove all but 2 teaspoons of grease from the pan in which to cook the vegetables.
- While you are roasting the squash and browning the meat, dice and mince the vegetables. Set the pan to medium heat and add the red bell peppers first. Once the red peppers begin to soften, add the onion and minced jalapeño peppers, stir frying to prevent the vegetables from burning. Add the garlic after all of the vegetables are soft and have cooked and slightly browned. Remove all vegetables from the pan a couple of minutes after adding the garlic, and add to the browned meat. Store the vegetables and meat in their own container.
- After cooking the meat and vegetables, mix up all of your dry ingredients, except for the bay leaf, and store in a small container. In another small container, mix together the coconut aminos, fish sauce, and coconut sugar. Refrigerate all of the items overnight.
- On your cook day, place your insert or slow cooker liner with ingredients into a 6 qt crockpot. Sprinkle in the dry seasoning mix and the coconut aminos, fish sauce and coconut sugar mix. Add in the salsa sauce and the crushed fire roasted tomatoes. Gently mix all of these ingredients until they are incorporated. (Leave the butternut squash in the fridge!) With a spoon, gently push in the bay leave so that it remains whole but submerged in the mixture.
- Cook on low for 8-9 hours.
- Before serving, take out the butternut squash and microwave it for a minute or two to warm it up. Gently stir in the warmed butternut squash before serving in bowls. Also check the flavor and add additional salt and pepper once the butternut squash is in.
Are you interested in an Instant Pot version of this recipe? If so, leave a comment below!
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