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©2017 by Meredith Wellman | Simply Wellman

  • Meredith Wellman, MS, RD

BBQ, Slaw & B-Sprouts in-a Jiffy.

Song I'm Feelin': No Such Thing by John Mayer

Words I'm Thinkin': Working in healthcare, you learn and see a lot that makes you change your idea of health, and life. You see people without a filter, you see the big difference a helping hand and listening ear can make, you see how important health is, and you see how precious life is in the most brutal ways. Maybe some people don't get this out of it, but helloooo this woman feels every.thing. I tryyy not to take it to heart too much; I tryyy to just learn from it. I'm still learning this balance --- Take care of yourself, but enjoy yourself. Take it serious, but don't take it too serious. Love your people hard, but you can't protect them from everything. Above all, try to enjoy the little, every day things and don't freakin' complain so much!

(Picture of finished meal is at the bottom of post... Keep a scrollllin')

Time and money; everyone wants more.

This recipe costs: $3.90 per serving

and takes about 20 minutes of your time and attention.

Makes 6 servings.

Oh, and it's nutritious and delicious!

Easy Crockpot Pulled Pork BBQ:

-"A drizzle" of olive or canola oil, ~ 2 tsp.

-1.5 # pork loin roast (I chose: Simple Truth brand at Kroger)

-1 bottle Stubb's BBQ Sauce (Click: This was the best choice for ingredients (*least amount of sugar!) and price, but if you can't find this brand- Well, then choose another.)

-Kosher Salt & Pepper, to taste! ~1/2 tsp. each

-If you have a pork rub seasoning mix, use it- If not, it'll be good without it. (Our Fav!)

1. Grab your crockpot, plug it in!

2. Drizzle olive oil on bottom of crockpot. Remove pork loin from packaging and place in crockpot. Sprinkle salt, pepper, and (if using) pork rub on top of meat.

3. Pour whole bottle of BBQ sauce on top.

4. Turn that dial to 'Low' and let cook for 8-10 hours. #Magic

5. When it's time to eat, shred the meat in the crockpot with a fork and knife. Now it's BBQ pulled pork! Put on whole grain bread (I like Dave's Killer Bread or Simple Truth Whole Wheat Buns) or eat it bun-less, you do you.

Skillet Brussel Sprouts:

-18 oz. brussel sprouts (*Time saver, but a pretty penny more: Buy them already washed and halved. Kroger has 9 oz. bags)

-2 tsp. extra virgin olive oil

-1 to 2 tsp. kosher salt

-A few cranks of black pepper, ~1/4 tsp.

*I would put this in the skillet before you start on the slaw, so it's cooking while you're slaw-making.

1. If you have a seasoned cast iron, whip it out! (Or, it's probably already on your stove top.) If you don't, get out another skillet.

2. Drizzle olive oil into skillet.

3. Pour in the sprouts.

4. Sautee (let sit, and occasionally push around with a spatula) over medium-low heat for about 15 minutes, until softened, bright green, and slightly crispy on the edges. You can cook at higher temp. if you want to cook them faster, but they taste better like this.

5. Sprinkle the salt on top. Taste test a few to make sure they aren't poisonous... ;)

One Bowl Colorful Coleslaw:

-1, 16 oz. bag of coleslaw mix (just the veggies, no dressing)

-1 small head of red/purple cabbage

-1.5 C mayonnaise

-1 Tbsp. lemon juice (juice from half a lemon)

-2 Tbsp. apple cider vinegar

-1 Tbsp. sugar

-2 tsp. kosher salt

-1/4 tsp. black pepper

1. Grab a medium bowl.

2. Pour coleslaw mix in the bowl.

3. With a grater in the bowl, grate 1/2-3/4 the head of cabbage.

4. Add mayo, lemon juice, vinegar, salt, sugar, and pepper. Stir it up.

5. Cover and refrigerate until ready to eat.


This meal provides a good balance of fiber, protein, fat, and flavor! Using different colored vegetables, the meal provides a wider range of phytonutrients; these are plant compounds that can have medicinal effects. Example: The purple cabbage has a wide range of plant compounds to produce the vivid color, the most abundant being anthocyanins. These have been found to help protect heart, boost brain health, protect cells, fight off cancer and disease and fight inflammation. You want that!

Eat a variety of food; there is no single perfect food, and no single food is "bad" in moderation. Work on your food and body relationship. <3