Breast cancer spurs co-author of slow cooker book to adopt healthier lifestyle

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“Skinny Ms. Slow Cooker: Natural Recipes for a Healthy Lifestyle” by Tiffany McCauley and Gale Compton. THE CANADIAN PRESS/ho

Two bouts of breast cancer were just the impetus Gail Compton needed to turn her life around by starting to eat better and to get fit.

“I used to eat junk food and fast food constantly, so when I found a second lump in my breast I got scared and made the decision to change my lifestyle completely,” the 54-year-old Tennessee mother of one said in an interview. “It has been five years and the cancer is gone.”

While she was undergoing treatment, which included a mastectomy, Compton got in touch with California nutritionist Tiffany McCauley, 34. They shared their aspirations for better lives through their interest in nutrition and fitness and the result is the publication of “Skinny Ms. Slow Cooker: Natural Recipes for a Healthy Lifestyle” (Quail Ridge Press, paperback, $24.95).

The pair, who compiled the book using email, Skype and phone calls, thought creating healthy recipes for slow cookers was a unique way to help other busy cooks like themselves.

“When we started doing research into slow cooking we found that most books on the market used a lot of packaged foods and processed products that are high in sodium, refined sugars and artificial sweeteners,” says Compton.

Not wanting to go that route, she and McCauley sourced alternatives such as sucanat, an organic sugar, raw honey, maple syrup and an array of fresh and dried herbs and spices.

Readers will find mainstream recipes like Spicy Chili, which is made with lean ground beef and the usual kidney and black beans as well as fire-roasted tomatoes, but there is no added salt, just plenty of spice.

“In any of our ground meat recipes, cooks can substitute with ground turkey, chicken or pork,” says Compton.

For those who would rather follow a vegan or vegetarian regime, the book abounds with recipes for pastas, whole grains, soups, stews, beans and vegetables.

There are also chicken and seafood recipes along with healthier desserts, sweets, appetizers and beverages.

Portion sizes in the recipes have been scaled back.

“By making this one change in your eating habits, you can lose unwanted body fat,” says Compton. “Better still, by continuing to do so, you will be more likely to maintain a healthier weight for a lifetime.”

This stew from the cookbook contains nutritionally rich kale and sweet potatoes and will be a welcome addition to winter meals. A serving size is listed as 125 ml (1/2 cup).

Sweet Potato and Kale Stew

15 ml (1 tbsp) extra virgin olive oil

1/2 small red onion, diced

2 cloves garlic, minced

125 ml (1/2 cup) diced red bell pepper

2 sweet potatoes, peeled and cut into 2.5-cm (1-inch) cubes

1 ml (1/4 tsp) red pepper flakes

5 ml (1 tsp) smoked paprika

1 ml (1/4 tsp) sea salt

1 bay leaf

625 ml (2 1/2 cups) fat-free, low-sodium vegetable stock

250 ml (1 cup) rinsed, chopped and loosely packed kale

In a small skillet, heat oil; saute onion, garlic and bell pepper over medium heat until tender, about 10 minutes. Add to slow cooker with remaining ingredients, except kale. Cover and cook on Low for 6 to 8 hours.

Add kale during the last 10 minutes of cooking time and let wilt. Remove bay leaf and serve.

Makes 11 servings, each 125 ml (1/2 cup).

Nutritional information per serving: 43 calories; 1 g total fat; 7 g carbohydrate; 1 g protein; 1 g dietary fibre; 108 mg sodium.

To learn more about the cookbook or to get tips on adopting a healthy lifestyle, visit www.SkinnyMs.com.