Sunday, November 6th, 2016

Eating 4X As Many Vegetables with Instant Pot (Smart)

Instant Pot - Smart, I fucking love you.

Instant Pot – Smart, I fucking love you.

Instant Pot – Smart

I am so grateful this brilliant electric pressure cooker came into my life!

I must be eating at least 4-times the amount of veggies now, because it is so easy to make delicious and extra nutritious vegetables with it.

Instant Pot – Smart is a set it and forget it appliance so I don’t have to stand over a hot stove watching my veggies cook. And? This is WAY FASTER.

Be still my heart.

Would you believe I am still using my Instant Pot every single day… multiple times a day. I use it for my veggie-heavy breakfast, lunch and dinner.

So Easy.

Here are some of my latest creations.

By the way, if you get an Instant Pot – Smart and want my preprogrammed recipes, email me and I can send them to you where you add them to the Instant Pot – Smart app on your smart phone with the click of a button. Not sure if the app works on all phones – I’m using an iPhone but I think it works with Android, too. Double check though!

Chicken and Vegetable Soup

Nourishing Chicken and Veg soup - no noodles needed.

Nourishing Chicken and Veg soup – no noodles needed.

One Pot Meals - Love 'em.

One Pot Meals – Love ‘em.

For the chicken and vegetable soup, I basically put a cup of spring water in the Instant Pot plus the trivet rack. I placed a small pasture-raised organic chicken on top that was seasoned with salt and pepper. Cooked on HIGH for 13 minutes (it’s about 5 minutes per pound of thawed whole chicken). Let it release naturally. Then, I took the chicken out and set aside in a glass baking dish.

While the chicken cooled for a few minutes, I added lots of veggies to the instant pot like carrots, celery, kale, and Dr. Cowan’s awesome veggie powders (tomato salt, leek powder, and three-fold blend). This makes the veggie amount and diversity go even higher. By the way… my readers get a 15%-off coupon to use with Dr. Cowan’s online store:

Coupon Code: KRISTEN 

Read here for more about my using Dr. Cowan’s garden vegetable powders.

Back to the chicken and vegetable soup recipe… I added a bit more water ensuring at least a cup’s worth was in the pressure cooker. It always needs liquid in it to work.

I put the lid back on the Instant Pot and cooked for a few minutes (low pressure is usually my choice for veggies except for big root veggies). While those were cooking I effortlessly pulled the meat off the bones and cut the meat into pieces (saving the bones to easily make chicken bone broth with the Instant Pot later).

Once the Instant Pot Smart was done cooking the vegetables, I opened it up immediately with Quick Release and added the chicken. Stirred it up, tasted for seasoning. Done.

Green Beans with Ghee and Sea Salt

Thanksgiving just got easier making green beans in the Instant Pot.

Making green beans in the Instant Pot.

BTW – Thanksgiving cooking just got easier with this Instant Pot – Smart. I plan on making the mashed potatoes, green beans, cranberries, and gravy with it. Have I mentioned how stress-free this kitchen robot makes my life?

Ok, the green beans…

I simply put 12 ounces of organic green beans in a colander basket along with a cup of spring water to my Instant Pot – Smart. I set it for LOW to cook for 3-minutes (they were yummy-soft but next time I’ll try 2 minutes to cook a bit less). While they were cooking I set out a bowl with grass-fed organic ghee (<– that’s the only brand of ghee I’ll buy as it tastes the best) and sea salt.

In case you’re wondering why I use spring water sometimes, it’s because I drink the vegetable tea (I call it) after the cooking is done as it has nutrients and is tasty. I don’t do that with everything I cook in there, like eggs, so those types of recipes I just use tap or filtered tap.

Broccoli n Carrots

After I took these out of my Instant Pot, I cut the broccoli more.

Normally when I cook broccoli by itself, I put the big ol’ head of broccoli straight up in the Instant Pot not bothering to cut. After it cooks I take it out with tongs, transferring it to my cutting board where I then cut it.

For the broccoli and carrot combo, I put them in a bowl and added grass-fed butter, Dr. Cowan’s tomato salt, leek powder, and kale powder plus hemp seeds and Jovial’s borlotti beans. A perfect lunch!

"This sh*t is TOO EASY!"

“This sh*t is TOO EASY!”

These are tasty straight from the jar.

These are tasty straight from the jar.

Kale with beans and Dr. Cowan’s Veggie Powders 

Are you getting my message as to how easy it is to add more vegetables to your life with an Instant Pot – Smart? Do you and your family a favor and buy one. Then, buy one for your BFF for the holidays and your mom probably needs one, too. Mine did!

Tender kale and beans. So good. #InstantPotSMART

Tender kale and beans. So good. #InstantPotSMART

Here I cooked the kale on the trivet over a cup of spring water under LOW pressure for 3-minutes. The only prep I had to do was wash the kale and I simply chopped it in half once. While it was cooking I grabbed a bowl to which I added my Dr. Cowan’s veggie powders plus grass-fed butter and sea salt.

When the kale was done cooking I took it out with tongs (it’s hot!) and transferred it to my cutting board for a few more cuts. Then stir it into the bowl with butter and added some beans. Awesome breakfast! (Another day I did the same thing but added two Instant Pot cooked eggs when I added the beans. See how I do the eggs below.)

Instant Pot Eggs (soft/medium/hard cooked)

Instant Pot Eggs

Instant Pot Eggs

Eggs are reason alone to buy an Instant Pot – Smart. They cook easily without watching a pot, come out perfectly every time and best of all? They peel so easily!!!

I add a cup of tap water to the instant pot plus the trivet. Add 12 eggs in shell that are straight from the fridge. Cook on LOW for 3-5 minutes depending on desired doneness (for me that’s 4 minutes). While they’re cooking, get an ice bath ready (large bowl with half water and half ice). Once the Instant Pot Smart is done cooking, Quick Release. Transfer the eggs to the ice bath with tongs. After letting them cool a few minutes, get to easily peeling off the shells which is actually fun when it’s as easy as this. Store in the fridge.

Or… make my delicious deviled eggs featured in my Turmeric Hacks ebook.

Turmeric Recipes Ebook!

Turmeric Recipes Ebook!

 

 

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Saturday, October 24th, 2015

Recipe: Low Carb Fatty Green Smoothie. I Love Fat.

A "healthy" green smoothie.

A “healthy” green smoothie.

This delightfully fatty and low carb smoothie is a regular in my life. Who would’ve guessed that people would start going all gaga over fat?

The day has come. Fat is a star (healthy fats, of course).

You should make this smoothie.

It’s amped with nutrition… check it out.

  • Broccoli sprouts. Those are powerful.
  • Ginger —> anti-inflammatory.
  • Avocado is fiber, fat, nutrients, and helps us absorb the other nutrients in the smoothie.
  • Spring water is a no-brainer for me these days. I finally bought into that whole thing. Literally. I ordered a pallet of it.
  • Cucumber is hydrating and good for the skin.
  • Celery is tasty and has potassium and folate.
  • Lime is fun. (vitamin c, bioflavonoids, etc)

Go make one!

Recipe: Low Carb Fatty Green Smoothie

  • 1 to 1/2 cups spring water (I like Castle Rock)
  • Fresh ginger
  • Sea salt
  • Lime (peel and all)
  • Avocado (no peel… or pit)
  • Celery
  • Cucumber
  • Broccoli Sprouts!

Blend it up in a Vita-mix (<– A Vita-mix is worth the hefty price tag – I’ve had mine forever).

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Wednesday, June 3rd, 2015

A Way To Eat Raw Broccoli That Doesn’t Suck: Paleo Recipe

by Kristen Suzanne in antioxidants, broccoli, paleo, recipe, salad
Broccoli Salad That Doesn't Suck (with raw broccoli)

Broccoli Salad That Doesn’t Suck (with raw broccoli)

I prefer my broccoli cooked most of the time, because I think it’s healthy that way. However, I do find value in some raw broccoli on occasion. Raw broccoli offers nutrition that could be best taken in the raw state.

But, let’s be honest.

Raw broccoli kind of sucks.

Read More »

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Tuesday, January 21st, 2014

Recipes: Buttered Broccoli Soup and Salad (Gluten Free)

by Kristen Suzanne in broccoli, recipe, salad, soup

 

Better Broccoli Soup

Buttered Broccoli Soup

Tonight’s nourishing soup recipe is a real winner: Buttered Broccoli Soup. Greg said it might be his favorite one yet. He loved its vibrant color, super soft mouth feel, and the slightly-cheesy taste even though there’s no cheese in it. Kamea gobbled up all of hers, though she wanted to drop a raw organic chocolate covered cacao nib into each Elmo spoonful. Hey, who am I to stop that? Raw chocolate and broccoli? Maybe she’s on to something here.

Personally, I’m a fan of the recipe because it combines nutrients (namely: kelp’s and broccoli’s – plus butter’s fat soluble goodies) and flavors that pair synergistically (plus its great flavor and texture). It’s especially wonderful during the cold winter months.

Buttered Broccoli Soup

Yield 2 servings

  1. Chop and wash the broccoli.
  2. Cook the broccoli in a large (and deep) sauté pan (I use this one), covered, over medium heat with a few tablespoons of water added to steam/sauté it (about 8-12 min should do it). I say “medium” heat because that is the level of heat I use/need for Le Creuset enameled cast iron cookware. Alternatively, feel free to simply steam it using a pot and steamer insert. Here’s my new steamer insert I love.
  3. While the broccoli is cooking, warm the stock in a small saucepan.
  4. Transfer the cooked broccoli to a high speed blender and add the stock and remaining ingredients. Blend until smooth, which is best accomplished with a high speed blender.

* If you don’t have the high vitamin butter oil (which I highly recommend for concentrated fat soluble nutrients), then add another tablespoon of grassfed butter. I like the high vitamin butter oil for the boost in vitamins it offers.

Bonus recipe… see that salad next to the soup? A-mazing. It’s become a staple salad for us. Super easy to throw together on a whim. Here’s what I did…

  • 1 avocado, pitted, peeled and diced
  • 1 cucumber, diced
  • 1 bell pepper, seeded and diced
  • juice of a lemon or lime
  • 1/2 bunch of cilantro, chopped
  • 1 to 3 pinches of sea salt, to taste
  • sprinkling of Farmhouse Kraut’s Smoked Jalapeno Kraut (optional, available at Whole Foods)

Toss everything in a bowl and let it set for a half hour or so (covered), if possible. Otherwise just toss and serve. By waiting though, the salt works its magic on the ingredients and enhances the experience.

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Wednesday, September 12th, 2012

Mango Love Guacamole – Recipe For Lovers of Guacamole – Plus Chef Tips

by Kristen Suzanne in broccoli

I’m pretty gaga for guacamole. What’s not to love? Creamy, fresh, satisfying, vibrant, and with a number of ways to enjoy it – raw by the spoonful, or heck, by the fingerfull, globbed on a vegan burrito (Chipotle, anyone?), or one of my favorites… Guacamole and Toast, anyone?

I’ve been upping the nutrient density of my guacamole though. Enter: organic broccoli. Do you remember not too long ago, when I used my trick of stealthily sneaking organic raw broccoli into a meal that I wrote about hereBroccoli is tres importante for adding tons of cancer fighting power to your life so it makes a very regular appearance in our lives.

Let me tell ya… there was not a hint of raw broccoli flavor in this new guacamole dish (of course, you can’t go wrong when you add some sweetness like mango or apple). So, here’s another recipe, loaded with nutrition to keep my family uber healthy, that I’ll go back to time and again: Mango Love Guacamole.

Read More »

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Thursday, June 28th, 2012

Sneaking Broccoli Into Your Food – This is Easy!

by Kristen Suzanne in broccoli, vegan

Broccoli salad! Tastes so good! How??!?!

I’m sure you have heard on more than one occasion about the importance of eating broccoli, right? And, does the thought excite you? Probably not… at least not if it’s raw. Am I right? You probably don’t find yourself getting all weak in the knees at the thought of chomping down on some raw organic broccoli. (Um… if you do… power to you!)

Now, there are some authorities that say it’s easier digested if it’s lightly cooked, but most others talk about the importance of having it raw to ensure you’re getting all of the cancer fighting properties. Not only that, but did you know that it should be thoroughly chopped, chewed, blended, or juiced, etc to release the cancer fighting properties to their fullest?

Blending broccoli? Meh. I’m not one to blend broccoli very often, so that’s not a good option for me.

Juicing broccoli? Oh yeah, baby. I add it to my green juices, but not in large quantities. I feel almost super human drinking green juice with broccoli. Silly? Nope. Throw on my Vibrams while I’m drinking it and I swear I could scale walls like Spider Man.

Eating it? That doesn’t happen much because like I said, I’m not a huge raving fan of the flavor. Well, guess what? That’s no longer a problem because I’ve figured out how to secretly add broccoli to foods and you won’t even notice it (your family won’t either!).

How??? You mince the broccoli with a knife! I know that might sound simple (and it is) but honestly, I never thought to do it. In all these years… it never dawned on my to chop my broccoli super duper small so as to hide it. And, it’s brilliant. By mincing it teeny tiny with my knife I get little bits in bites that don’t overwhelm plus all the cancer fighting properties. It gets even easier though… I then started using my ceramic hand mandolin slicer (you could use a traditional mandolin or grater). Brilliant. It minces it super tiny.

Funny thing is that I started out small by just shredding a little. But, I quickly added more because, well, I couldn’t taste it. Like in the picture above, I grated a bunch of broccoli for Greg and I to eat in that salad (more specifically, it was 3 heads within one rubber banded bunch). I admit, though, there is another trick. Having good stuff to eat with the broccoli. So, here is what my staples are in my salads like this:

  • orange, red, or yellow bell pepper
  • diced avocado (with lime juice and miso) or a creamy raw dressing (here are some good ones to try: Hemp Omega Caesar or 4-Ingredient Magic Dressing)
  • raw sauerkraut!
  • If possible… dice up an apple

Tons of broccoli(!) and the sweet potato makes an appearance.

But, don’t stop there! Add more flair and deliciousness, by adding things like chopped basil (or dill), cooked (chopped) sweet potato, sun-dried tomatoes, and/or raw marinated/dehydrated mushrooms and onions. Basically, just toss into your bowl whatever you have on hand. Keep in mind that overcoming the broccoli-ness is not only greatly achieved by the tiny pieces you’ve minced but also by the texture and flavor contrasts you add like avocado, sweet potato, kraut (salty yum), and apple (lightly sweet). I’ve made this dish many ways and each time Greg is amazed at how much broccoli we’re consuming and how delicious it is.

Here’s another idea… Broccoli Guacamole! Mash up some avocado with miso and lime juice. Add cilantro and onion perhaps. Then…. grate in some broccoli. That’s on tonight’s menu!

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Sunday, July 19th, 2009

How To Grow Sprouts

by Kristen Suzanne in broccoli, Kristen Suzanne, raw, vegan, video

Here is a quick video showing you how I grow my sprouts at home. I LOVE GROWING THESE NUTRITIOUS LITTLE CUTIES!!! I’ve written about it in a previous blog post here.


The link to the water filter I use is here.

I usually buy my sprout seeds here but there are many great sources on the web. Enjoy!


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Sunday, July 27th, 2008

Broccoli – Fights Cancer Old School

by Kristen Suzanne in broccoli, cancer

Broccoli. There is so much to say about broccoli and her powers. She’s mighty and strong and delicious and beautiful and oh-so-powerful. We all need broccoli in our life. While I’m not fighting cancer that I know of, I am certainly doing everything in my life to prevent it. And broccoli is in my arsenal of weapons for doing this.

Many of you think I’m doing the following amazing preparations for getting pregnant and think that’s the main reason I’m changing so many things such as:

1) TRULY natural hair and body care products (how do your products rate?)
2) Making my own home cleaning products (posting recipes I’m using soon)
3) No longer coloring my blond locks (
read more here)
4) My super healthy diet, and more

Yes, because I’m trying to get pregnant soon, I want to be as healthy as possible. But, that’s not the only reason.

Some of you know I’m a regular contributor at Kris Carr’s Crazy Sexy Life community (I’ve recently been honored as an Ambassador of the community – I’m so thrilled about that). Well, since contributing regularly in that super warm, amazing community, my eyes have been opened big time. You don’t have to have cancer to be a part of that group because it’s an overall wellness community, but many of the people there do have cancer. People my age. People just like me. People just like you. It’s humbling and sad, yet empowering. I’ve concluded that I’m not leaving it up to my diet for preventing cancer. I’m not taking any chances… and why should I? (or why should you for that matter?) I’m doing everything I can to live as clean a life as possible, because the toxins in our environment are overwhelming (you know those products you “thought” were okay, well, some are still not safe – read shocking info here). After spending time in Kris Carr’s community and seeing so many people fight cancer, I’m maintaining my new EXTRA healthy and clean lifestyle for good, whether I conceive or not.

It’s easy to do. There are so many terrific products (or ingredients to make your own) on the market that it’s a no-brainer to me (for beauty, hair, cleaning, etc – I’ll post my favorites soon!). And, Whoo-Whee, don’t forget about all the good you’re doing for the environment by making these better choices. Let me just tell you, I’ve never felt so proud… and so amazing, wonderful, pure, energized, and full of life.

Okay, so let’s get back to one of the powerhouse cancer fighting and preventing staples in my life… broccoli. I love broccoli. I’ll be honest, I’m not a raving fan of just eating it plain and raw. Those cute little trees are a little tough when they’re in that form. But, I do enjoy it in the following ways:

1) Juice (I made Broccoli Carrot Plant Blood today – serious deliciousness)
2) Smoothie (blended with bananas, apples, or mango)

3) Pureed Raw in a dish like
Flying Dragon Broccoli
4) Sprouts (more info on
HUGE sprout powers here)
5) Very gently steamed

To cook or not to cook? I’ve read many things stating that broccoli should be steamed gently to release some of the nutrients. Of course, by steaming or cooking, you destroy many other nutrients as well. So, I do both. I’m keeping it balanced by enjoying it Raw in most cases (as well as having it lightly steamed on occasion). Here is a great article detailing the amazing cancer fighting benefits of Raw broccoli. Additionally, broccoli juice has been shown to decrease LDL (“bad”) cholesterol levels.

Let’s give broccoli (vegetable royalty), a huge applause for the following:
vitamin C, vitamin A, folic acid, calcium, chromium, fiber, potassium, magnesium, lutein, zeaxanthin, phosphorous
just to name a few basics, but that’s not all:

indoles and isothiocynates: Major cancer fighting players by neutralizing carcinogens – noted for helping prevent lung and esophageal cancers among others.

sulforaphane glucosinolate: Sprouts have a far higher concentration of these than mature broccoli. Shown to stop the growth of breast and prostate cancer cells. Other studies show the growth of thyroid and goiter cancer cells to be slowed when treated with sulfur containing substances found in broccoli. They may also help prevent the growth of bacteria causing stomach ulcers.

indole-3-carbinol: Stimulator of detoxifying enzymes and shown to protect DNA.

So… got broccoli?

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