Monthly Archives: October 2013

Healthy October Eats

It’s time for fall and hearty, healthy, home cooked meals & we love using crockpots! The benefits of a crockpot include not having to baby sit your stove top all day for a delicious, slow-cooked taste. Here are some recipes we like here at Body Bar and some advice on in-season produce shopping for October!

According to, here is the produce that is in season during the month of October.

  • Apples
  • Beets
  • Blackberries
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Chicory
  • Cranberries
  • Dates
  • Figs
  • Grapes
  • Leeks
  • Lettuce
  • Okra
  • Oranges
  • Parsnips
  • Pears (late season)
  • Peppers
  • Pumpkins
  • Quince
  • Shallots
  • Star fruit
  • Sweet Potatoes
  • Turnips
  • Watercress
  • Winter squash

Additionally has an awesome interactive Seasonal Ingredient Map that can show you what is in season in your area and how to shop for the freshest stock!

And now, some of our favorite crockpot meals:

Gingered Beef and Vegetables

Makes: 6 servings


-1 1/2 pounds boneless beef round steak, cut into 1-inch cubes

-4 medium carrots, cut into 1/2-inch-thick slices

-1/2 cup sliced scallions

-2 garlic cloves, minced

-1 1/2 cups water

-2 tablespoons reduced-sodium soy sauce

-2 teaspoons grated fresh ginger

-1 1/2 teaspoons instant beef-bouillon granules

-1/4 teaspoon crushed red pepper

-3 tablespoons cornstarch

-3 tablespoons cold water

-1/2 cup chopped red bell pepper

-2 cups loose-pack frozen sugar snap peas, thawed

-Cooked rice


1. In a 3-1/2- or 4-quart slow cooker, combine beef, carrots, scallions, and garlic. In a medium bowl, combine the 1 1/2 cups water, soy sauce, ginger, bouillon, and crushed red pepper; pour over mixture in cooker.

2. Cover; cook on low-heat setting 9 to 10 hours or on high-heat setting 4 1/2 to 5 hours.

3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cornstarch and the 3 tablespoons cold water; stir into meat mixture along with bell pepper. Cover; cook 20 to 30 minutes more, or until thickened, stirring once. Stir in sugar snap peas. Serve with rice.

Originally published in FITNESS magazine, April 2009.

Quinoa Butternut Crockpot Chili

Makes: 6 servings


-1 and 1/2 cups uncooked quinoa

-1, 15 oz can tomatoes

-1 can black or kidney beans

-1 onion, chopped

-2 cloves garlic, chopped

-1 T. olive oil

-1 T. Braggs

-1/2 of a butternut squash, cubed (without skin)

-3 cups water or vegetable broth

-1 red bell pepper, diced

Spices: 1 bay leaf, 1/2 T. cumin, 1/2 tsp. cayenne(reduce if you want it less spicy!), 1 tsp. cinnamon

1 T. molasses or honey


  1. Sautee your onion and garlic with all spices except bay leaf and chili powder in a pan with your olive oil.
  2. Combine the rest of your ingredients except honey in a large Crockpot, and cook on low for about 6 hours. Your butternut squash should be tender and your quinoa should be cooked 🙂
  3. Stir in honey and desired salt and pepper.

Originally published on November, 2012.

Healthy Crock Pot Cinnamon Apple Sauce


– 20 small to medium size apples, cored (& peeled if you’re using non-organic apples)

– cinnamon to taste

– 1/4 cup water


  1. Wash your apples thoroughly. Core (and peel, optional) your apples.
  2. Place them in the crock pot.  Add your preferred amount of cinnamon. Add 1/4 cup of water to prevent scorching at the bottom of the crock pot.
  3. Turn the crock pot on low & allow to slowly cook for around 6 hours.
  4. Using a potato masher or the back of a large spoon, smash the soft apples until your apples turn into a chunky sauce. Spoon out a bowl of applesauce! Add a sprinkle of brown sugar & a spoonful of homemade whipped cream on top.

-You can store your applesauce in an airtight container in the refrigerator for up to one week. You may also put the applesauce in large-mouth mason jars to freeze. Make sure to label your jar before freezing to remember its contents!


What is your favorite crock pot meal for the fall?