The Sunday Slow-Down – How My Slow Cooker Became My Secret Resilience Tool

Imagine waking up on a Monday morning feeling a genuine sense of spaciousness. You know your week is full, but there’s no pit in your stomach. Instead, there’s a quiet confidence. A feeling that no matter what lands in your inbox, you have the internal room to handle it.

This isn’t a pipe dream; it’s what happens when we move away from just “holding on” and start building a life with intentional structural integrity. This is the shift from being a survivor to becoming a Resilience Architect.

For me, one of the most powerful tools in my architecture kit isn’t a planner or a spreadsheet. It’s my slow cooker. There is a specific kind of peace that comes from a house smelling like garlic and herbs on a Sunday afternoon. It’s the ultimate gift to my “future self.”

Why “Slow Cooker Sunday” is my non-negotiable ritual

• Reclaiming My Energy – Sunday is my go-to batch cooking day. By spending just an hour or two prepping, I save myself hours of decision fatigue during the week. When I’m tired, my brain wants the path of least resistance. Having a meal ready means the healthiest choice is also the easiest one.
• The “Label and Layer” Method – I don’t just cook for today. Everything that doesn’t get eaten on Sunday gets portioned, labelled clearly, and popped in the freezer. There is always a “rescue meal” waiting for me.
• Using What I Have – My slow cooker is where the “sad” vegetables go to become superstars. It turns potential food waste into high-grade fuel for my body.

Is your nutrition a pillar of strength or a point of stress?

Resilience starts with how we fuel our bodies.

Take the Resilience Scorecard HERE to see how your daily habits are supporting your foundation.

Three of My Favourite “Resilience Recipes”

1. The “Hidden Veg” Buffalo Mac & Cheese

This is pure comfort food but packed with a secret hit of nutrition. It’s my favourite way to use up any veg about to die in the fridge. It all gets blended down into a silky sauce.

Ingredients

•  500g frozen cauliflower, 2 large carrots (chopped), 1 yellow pepper, and any wilting spinach or courgette.
  (Any veggies in the fridge, chop them up and add them to the pot)
• 400ml vegetable stock.
• 3 tbsp Buffalo hot sauce, 1 tbsp garlic granules, 1 tsp dried dill, salt, and pepper.
• 200ml milk (dairy or plant-based) and 150g sharp cheddar cheese.
•  350g dry macaroni.

Method

1. The Soften – Place all veggies and the stock into the slow cooker. Cook on High for 2–3 hours (or Low for 5) until fork-tender.
2. The Blitz – Use a stick blender directly in the pot to blitz the veggies and stock into a smooth, vibrant sauce.
3. The Seasoning – Stir in the buffalo sauce, garlic granules, and dill.
4. The Pasta Phase –Tip the dry macaroni and milk into the sauce. Stir well.
5. The Final Stretch – Cover and cook on High for 30–45 minutes until the pasta is al dente.
6. The Melt – Stir in the grated cheese until silky. Add a splash more milk if it’s too thick.

2. The “Veg-Heavy” Bolognese (The 250g Challenge)

We’re flipping the script here. This uses just 250g of meat to create a massive batch of sauce, making vegetables the true load-bearing structure of the meal. (If you need to “hide” veggies from your kids, chop veggies super small and they will never know!)

Ingredients

• 250g lean beef or turkey mince.
• 2 large onions (diced), 3 carrots (grated), 2 courgettes (grated), 250g mushrooms (finely chopped or pulsed in a blender).
• 3 cloves garlic, minced.
• 2 tins chopped tomatoes + 2 tbsp tomato purée.
• 1 tbsp balsamic vinegar & 1 tbsp dried oregano.

Method

1. The Prep – Briefly brown the meat in a pan (or your slow cooker if it has a sear function) just to lock in the flavour.
   (Total honesty, I skip this bit and get it in the slow cooker!)
2. The Load – Add every single vegetable to the pot. The grated carrots and courgettes will eventually melt down, creating an incredibly thick, rich sauce.
3. The Simmer – Stir in the tomatoes, purée, balsamic vinegar, and herbs.
4. The Slow Cook – Cover and cook on Low for 6–8 hours.
5. The Storage – This makes a huge amount. Portion it out for pasta, jacket potatoes, or even over greens.

Stop guessing where the leaks are.

You wouldn’t build a house without a level, so don’t build your future without data.

Complete the Resilience Scorecard HERE  and get a clear picture of which pillars need your attention most.

3. Creamy Garlic Chicken with Mushrooms

This feels like a fancy restaurant meal but requires almost zero effort. It’s high-protein and soul-soothing.

Ingredients:

• 4–6 chicken thighs (boneless and skinless).
• 500g mushrooms, sliced thick.
• 2 white onions, sliced into half-moons.
• 4 cloves garlic, smashed or minced.
• 200ml chicken stock.
• 100g light cream cheese (added at the end).
• Fresh parsley and plenty of black pepper.

Methodology:

1. The Foundation – Layer the onions and mushrooms at the bottom of the slow cooker.
2. The Protein – Place the chicken thighs on top. Season generously with the black pepper and garlic.
3. The Liquid – Pour the chicken stock over the top.
4. The Slow Cook – Cover and cook on Low for 5–6 hours. The chicken should pull apart easily with a fork.
5. The Finish – About 30 minutes before serving, stir in the cream cheese and fresh parsley. The mushrooms and onions create a deep, savoury gravy that tastes like it took all day.

Your New Architecture

Building resilience doesn’t always have to look like “hard work.” Sometimes, it looks like a warm bowl of food and a freezer full of backup plans. When you move from survival to architecture, you stop asking “How can I handle more stress?” and start asking “How can I design a life that supports me?”

Your habits are the architecture of your happiness.

Take 5 minutes today to find out where you’re thriving and where you could use a little more support.

Discover your Resilience Score today and take the first step toward an unshakeable life.

RESOURCES AND NEXT STEPS

If you’re looking for more support and guidance, here are some valuable resources:

• Book a conversation to see how we can help you with your 2026 plans HERE.
• Use our Flip The Thinking Tool  kit HERE and share it with people around you. See how it helps you enrich the connection and conversation.
• Follow along on LinkedIn HERE
• Find out more about our women’s leadership programme HERE