This recipe is based on an idea from I Quit Sugar, but I used a completely different spice blend, hoping my daughter and I could tolerate it. It was tasty, but also proved that I am going to have to go low-salicylate; this meal is very high in salicylates (though not as high as the original recipe), and I slept for less than an hour as a result.

This basic casserole or stew recipe is a modified version of the one I've used for the past 26 years. It can be made with any meat, from beef or lamb to chicken, rabbit, deer, duck or other game. It can be cooked on the stove, in the oven, or in a slow cooker, and most of the ingredients can be varied to suit. Once you understand the method and basic ingredients, the rest is up to you!

Basic Ingredients:
1 kg of meat - use anything you like - excellent for cheap cuts of stewing meat - diced
2 onions, diced
2-3 cloves garlic, crushed and finely diced
Vegetables - 2-3 sliced or diced carrots and 2-3 stalks diced celery, or other
1 tsp dried rosemary or 1 TBSP fresh rosemary, finely chopped
1 tsp salt
2 tsp soy sauce (optional)
1 jar or 400g can of diced tomatoes
300 ml home made stock or water
Rice or corn flour to thicken

Method:
Oven - place all ingredients except in large oven-proof casserole dish with a well-fitting lid. Don't worry if it seems like there isn't a lot of liquid - as the casserole begins to cook, more fluid will come from the meat and veges. Bake at 180C (350F) for 1.5-2 hours, stirring once or twice during cooking.
Stove-top - (least recommended) - heat a little oil in a pot, add garlic and onions and cook until softened. Add meat and brown, then add remaining ingredients except flour. Cover and simmer for 1 - 1.5 hours, stirring occasionally and adding more liquid if needed.
Slow cooker - place all ingredients except flour in slow cooker and cook on low all day, or high for 5-6 hours
ALL: near the end of cooking, mix approx. 3 TBSP flour with enough water to make a runny mix, and stir into casserole. Cook a little longer to thicken.

Variations:
* If you don't have any stock available, add 2-3 TBSP tomato paste for extra flavour
* If using a gamey meat such as venison, wild pork or duck, add 2 TBSP vinegar to the mix - this tenderises the meat and removes the gamey flavour but isn't noticeable in the finished casserole
* Chunks of potato or kumera may also be added. The potato soaks up stock and tastes great.
* Vary herbs and seasonings to suit
* Use beef stock with red meats, and chickens stock with whiter meats

This cheap, tasty and healthy meal is based on a Trim Healthy Mama recipe. I wasn't entirely sure what my family would think, as they're not lentil fans, but they all loved it and came back for more and declared "I could keep the recipe for this one" which is high praise indeed. :-) This recipe is designed to cook all day in the crockpot, so soak the grains the night before, then set it up first thing in the morning.

Ingredients: (for about 8 people) This is what I used but it's a flexible recipe - season and add things as desired.
750g Chana Dahl (a yellow lentil) - soaked overnight in a large bowl of water with 1/2 tsp baking soda, then drained
10 cups water and/or chicken stock. I used 2 cups strong chicken stock and the rest water, as that's what I had
2 diced onions
3-4 stalks celery, diced
Sea salt (be generous with this if you don't have Braggs)
Dried onion flakes or onion powder
Braggs or Tamari sauce
Tumeric powder
Left over diced cooked chicken
1 bunch spinach

Method:
Put soaked, drained grain in a large crockpot with the water/stock. Stock gives a better flavour than plain water.
Add diced onions and celery.
Add rest of ingredients except chicken and spinach.
Simmer all day in the crockpot.
1 hour or so before serving, add the chicken and chopped spinach, which will wilt nicely.
Serve alone, or with suitable crackers or toast. It really doesn't need anything else though, as it's very filling.

This recipe comes from Trim Healthy Mama, and is perfect for cheaper, tougher cuts of meat, as the slow cooking in the crockpot makes them beautifully tender. This dish tastes wonderful; the whole family liked it.

Ingredients:
Beef or venison
Onions, carrots, celery and/or other vegies to suit
Tomato paste
Sea salt and other seasonings
Water
Optional heavy cream, tahini, or unsweetened plain yoghurt

Tips: frozen cuts of meat may be used if you put them in the crockpot the night before and cook on low rather than high through until the next evening. Lean beef mince may be used instead of stewing steak or other cuts.