Monday, September 19th, 2016

Lucky YOU! Dr. Cowan’s Garden Coupon Code! Plus Super Slaw Recipe.

My collection of Dr. Cowen's Garden powders. SO GOOD!

My collection of Dr. Cowan’s Garden powders. SO GOOD!

Today is your lucky day!

Recently, I blogged about my passion for both my new kitchen robot, the Instant Pot Smart as well as my collection of Dr. Cowan’s Garden Vegetable Powders.

In case you didn’t read that post, I’m loving my Instant Pot Smart because cooking just became so easy I think I could do it while I sleep.

And, I have new best friends in my life: Dr. Cowan’s Amazing Awesome Nutritious EASY-TO-SNEAK-ADD VEGGIE POWDERS! For more details read here.

Dr. Cowan’s team saw my post and wanted to offer my readers a 15% discount coupon for their veggie powders. OMG! Lucky dogs you are!

You will get 15% off your purchase when you use the coupon code at checkout: KRISTEN

It bears repeating that I love these quality garden vegetable powders. They have thought of everything from using miron glass containers to protect the product to briefly cooking the kale, for example, before dehydrating it.They also use an amazing variety of vegetables to strive for balance and nutrient variety.

I can’t speak highly enough about Dr. Cowan’s Garden Veg Powders. I am a customer for life!

Dr. Cowan's delicious kale powder.

Dr. Cowan’s delicious kale powder.

For example, from their website about the kale powder…

Kale is a highly nutritious vegetable known for its many phytochemicals, which are anti-inflammatory, antioxidant and anti-cancer. It is one of the best sources of Vitamin K, which helps regulate the body’s inflammatory process, as well as beta-carotene, which has been shown to help prevent cancer.  It is also a great source for Vitamin C and manganese, which is important for skin health.

However, kale also contains goitrogens, which inhibit thyroid function but which are mostly removed with cooking.   We steam our kale before dehydration to remove these goitrogens.  More than four pounds of kale are contained in this 150-gram jar. The varieties in our powder include Red Russian, Scarlet, Lacinato, Dwarf Siberian and Toscano.

The flavor is bright and grassy. When folded into most other foods, it takes on the flavor of those foods, which makes it ideal for picky vegetable eaters. To use, sprinkle on salads, eggs, rice, quinoa, buttered popcorn, steamed or roasted vegetables, fish or chicken. Add to smoothies, soups, stews, pasta, spaghetti sauce – really, anything you enjoy eating! Our favorite way to use Kale Powder is sprinkled on scrambled or over-easy eggs in the morning.

See? Awesome.

I’m able to add extra nutrients to just about anything I eat. I use these powders on so much and I can’t wait for them to make their pumpkin powder to amp up all foods and recipes Fall Season related. Um… pumpkin latte anyone?!?

Today, as I write this post, I’m drinking homemade grass-fed kefir to which I simply added a 1/2 teaspoon of Perennial Greens. This powder blend includes: Tree collards, gynura, perennial chard, chayote, moringa, perennial kale. That’s a powerful blend.

Super Kefir with Dr. Cowen's Garden Veg Powder #grassfeddairy

Super Kefir with Dr. Cowan’s Garden Veg Powder #grassfeddairy


Not all powders are available all the time. But, here’s a secret… if you join their newsletter, you’ll be the first to know when they have new options available. Jump on it(!) and buy, because they sell out fast!

It’s hard for me to pick a favorite, because I find use in all of them.

I like the winter squash to increase my beta-carotene. I LOVE THE LEEK (which as of this writing isn’t available but I’m told it’s soon) because of its FLAVOR (OMG!) and leeks might be extra important for gut health it seems. I love the beets because I’m just not one to make beets often (well, except now that I have my Instant Pot I admit it’s way easier).

Still, the ease of adding Dr. Cowan’s beets to anything is mega attractive. Plus, an important note is recognizing that Dr. Cowan’s team uses three varieties of beets (Detroit Red, Chiogga, and Golden) – remember that variety is the spice of life. It’s important for health.

I also love the threefold blend because it’s so balanced. I use that one often with my 6-yo daughter. One of her favorite combos right now is my open-faced grilled cheese with raisins.


Very special open-faced grilled cheese for my daughter.

Very special open-faced grilled cheese for my daughter.

Here’s what I do…

I toast a slice of organic, TRULY sourdough bread. Then, I spread grass-fed ghee on top.

After that, I sprinkle Dr. Cowan’s Garden Threefold Blend on top and add some raisins (I stuff them into the sourdough holes when possible – hehe).

Add a sprinkle of sea salt, sometimes fresh herbs if I have on hand.

Then, I top with thick slices of raw grass-fed cheese. Toast it briefly under the broiler to melt the cheese.

Voila! She has this almost every day right now.


Super Slaw with Veggie Powders! (no mayo)

Super Slaw with Veggie Powders! (no mayo)

And, then there’s my SUPER SLAW recipe.

Super Slaw 

Try this super coleslaw which is amped with veggies and doesn’t have mayo. Creamy and cooling with a bit of cabbage-crunch.

Yield 6 to 8 servings (or fewer if you like big-ass bowls of coleslaw per person)

2 medium carrots, shredded
1 medium head green cabbage, cored and shredded
2 tablespoons apple cider vinegar
1 teaspoon sea salt
1 teaspoon (or more!) Dr. Cowan’s Garden Threefold Blend Powder
1/2 teaspoon ground turmeric powder
1/4 teaspoon dried oregano
4 tablespoons raw honey
1/2 cup grass-fed sour cream
1/2 cup grass-fed, whole-fat Greek yogurt (I like Straus)

Place the shredded vegetables into a large bowl. I use this food processor, fitted with the shredding blade, for shredding with ease.

In a small bowl, stir together the remaining ingredients for the dressing. Add the dressing to the bowl of vegetables. Toss to mix well. Season with additional salt, if desired. Add more Dr. Cowen’s Garden powders if desired, too!

Refrigerate for up to an hour before serving, if possible.

REMEMBER! You will get 15% off your purchase of Dr. Cowan’s Garden Vegetable Powders when you use the coupon code at checkout: KRISTEN

I also want to add that these garden veg powders are super for travel. I’ll be heading to the 2016 Bulletproof Conference later this week, and I’m taking my veggie powders with me. #HaveVeggiePowdersWillTravel

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Monday, February 22nd, 2016

Recipe: A Real-Food Nutritious Breakfast in Our Home: Cabbage n Eggs

Cabbage n Eggs n Black Coffee. Mmm mmm mmm.

Cabbage n Eggs n Black Coffee. Mmm mmm mmm.

I find there are days where it seems the only veggies getting served are at dinner.

That’s not cool.

In my attempt to get more veggies in our bellies, I have started adding them more often in breakfast meals. Today, I hit it out of the park with an easy, nutritious, one-skillet breakfast. My whole family was thrilled. I was thrilled. Everything in the world was good.

And… I decided that it’d make a super easy dinner the next time I need a nutritious meal on the table in under 15 minutes.

You know you want some. Trust me, it's easy n delish.

You know you want some. Trust me, it’s easy n delish.


Recipe: Cabbage n Eggs

Yield 2 good-sized servings

  • grass-fed ghee or grass-fed butter
  • less than 1/4 head of green cabbage, thinly sliced and chopped
  • sea salt
  • 4 organic, pasture-RAISED eggs
  • Optional toppings: fresh herbs, grass-fed full-fat yogurt, organic salsa
  1. Heat some ghee or butter in a skillet. Add the green cabbage, and season with salt. Stir it a bit while it cooks.
  2. Once the cabbage is cooked to your liking, crack in the eggs.
  3. Stir the mixture to “scramble” the eggs and let it cook until it reaches your desired doneness.
  4. Portion into bowls. Top with fresh herbs, yogurt, and salsa, if desired.
Kamea likes yogurt. :)

Kamea likes yogurt. :)

You could swap out the cabbage with onions, kale, shredded carrots, or Brussels sprouts. Just use whatever you have on hand.

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Tuesday, September 22nd, 2015

The LAZY Food and HELPFUL Stuff I Pack For Camping (Gluten-Free Mostly Paleo)

A family who camps together stays together.

A family who camps together stays together.

We’d like to call ourselves a camping family, but I’m not quite there yet.

Greg has a history of camping since he was a kid. (He’s slept on pyramids in the jungle in Guatemala, so a Coleman tent is a bit Four Seasons to him.) I, on the other hand, only have a few trips under my belt so I’m still working on my camping legs. We’re really enjoying ourselves though, in spite of the uncomfortable sleeping, cold weather, dirty everything, yadda yadda yadda… cuz… it’s NATURE! Feels so good.

Check out our sleeping quarters in the picture below. Air mattresses supposedly make it more comfy. Our 8-person instant tent is not really instant… or for eight people. I’d like to see that happen. Wait, no I wouldn’t.

Read More »

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Sunday, August 9th, 2015

(Recipe) Simple Salmon Baby Bok Choy Recipe – Delicious and Healthy!

Delicious Wild-Caught King Salmon and Bok Choy

Delicious Wild-Caught King Salmon and Baby Bok Choy

I made this super easy and healthy dinner the other night: a bowl of baby bok choy with some wild-caught king salmon on top.

If you don’t count the time the salmon bakes in the oven (which is 20 to 30 minutes), this meal took literally 10 minutes to prepare, and it’s not food from a box. It’s healthy, wholesome, and will make you proud.

It was so good.

Read More »

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Saturday, August 1st, 2015

(Recipe) Chocolate Coconut Cookies (almost paleo, gluten-free, oat-free)

Chocolate Protein Cookies (almost paleo)

Chocolate Protein Cookies (almost paleo)

One of my favorite cookies from childhood is a no-bake cookie. Over the years I’ve tried to make a Kristen-approved version that I can enjoy without a second thought, but honestly… I always fail.

Sure my cookies meet my high health standards, but do they remotely resemble no-bake cookies? Nope. I don’t even try anymore. They really need peanut butter to make that ol’ no-bake cookie flavor, but I can’t bring myself to buy peanut butter.

That said, my Chocolate Coconut Cookies are so good(!) and they don’t need to be baked. They have vitamin E rich sunflower seeds, they’re full of texture and flavor, and they have ample protein and fat. They’re pretty much paleo if you don’t mind a bit of butter (you could substitute some delicious grass-fed ghee if you wanted, or coconut oil).

Read More »

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Tuesday, May 12th, 2015

Scrambled Eggs On Salad. Try it. Good Food.

Salad with Scrambled Eggs on top… and Izzy Lizzy making an appearance.

Salad with Scrambled Eggs on top… and Izzy Lizzy making an appearance.

I wrote a long while ago about a salad where I made scrambled eggs and put them right on top of my salad. It’s good.

I’m doing it again today. Why? Because it’s good.

It’s kind of weird, but it works. The warm and soft eggs on top of a big salad is not only nutrient dense, but comforting. It’s not often you can claim a salad is comforting, but you can now.

Read More »

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Friday, May 1st, 2015

I Love These Easy Pancakes. Gluten-free. Paleo.

by Kristen Suzanne in coconut flour, eggs, ghee, gluten free
EASY gluten-free paleo pancakes.

EASY gluten-free paleo pancakes.

These gluten-free pancakes are good, and better yet, they’re easy. I’m beginning to see a pattern here with recipes I’m posting lately, because it seems that I’m dubbing everything as “easy.”

Maybe my middle name should be Easy. Wait. Bad idea.

Back to pancakes… I love being able to whip them up in a flash for a quick breakfast, quick snack, quick dinner, or a quick dessert. Basically, they’re good any time of the day. And, just look at the ingredients… basic and nutritious (<- I amp up the nutrition with spices).

Read More »

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Monday, April 27th, 2015

Kid-Friendly Breakfast: Scrambled Eggs, Herbs, and Banana

Eggs Herbs Banana. Who knew?!

Eggs Herbs Banana. Who knew?!

Eggs are a big part of our house. Big. Huge.

Why? Ummm… TASTE! No, that’s not all…

They offer quality nutrition for the brain and bodylecithin, saturated fat, cholesterol, retinol (the good form for vitamin A for immunity, beautiful skin, and healthy eyes), omega fatty acids, vitamin e, and more. We only buy pasturer-raised eggs, because those hens are treated well and their eggs are more nutritious.

I’m glad that Kamea is a fan of scrambled eggs – her growing body benefits. She especially loves them when I mix stuff into them like today.

Read More »

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Sunday, April 12th, 2015


Damn good chocolate gluten-free muffins.

Damn good chocolate gluten-free muffins.

Yummy gluten-free chocolate muffins and friends are two awesome things.

Over the years I’ve become friends with various women around the world via the internet. It’s a great way to find like-minded people when you struggle with finding them in your local community. Enter: The Nourished Village.

The Nourished Village was created by my sweet friend, Joanna, to bring (and support) like-minded moms together in a virtual community. It’s just lovely. It’s filled with friendly people, recipes, empowering ideas, and caring support as we mamas navigate parenthood (asking questions in the Facebook Group like… Are you getting dental X-rays on your little one? What supplements do you give your kids? What are the best foods for growing bodies? How can we mom’s deal with motherhood in style and with grace? What schools are you thinking about for your child? That’s also where I heard about this Chocolate Gluten-free Muffin recipe.)

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Saturday, March 14th, 2015

I Used My Soup-Making Genes From Dad For This Roasted Cauliflower n Carrot Soup Recipe

by Kristen Suzanne in carrots, ghee, gluten free, recipe, soup
Roasted Cauliflower n Carrot Soup - Soooo good.

Roasted Cauliflower n Carrot Soup – Soooo good.

My dad is a chef and my mom is no stranger to the kitchen either. I’m pretty sure I get my comfort in the kitchen because of my genes. Ok, so maybe there’s some nurture going on, too, since I practice. A lot.

Back to my dad. He owned a popular restaurant in Michigan with my uncle until only a few years ago when they retired. Dad was the chef. Uncle was front of the house. Both perfectly suited to their jobs. (Mom was famous for her cheesecake and her table-side cooking, which I will share a funny story of that in the future.)

One of the things for which my dad was known was his soup making abilities. People still talk about it.

The other night I wanted to make a homemade soup with the cauliflower I had. I don’t usually relish the thought of making cauliflower to eat (roasted or steamed) but I do enjoy it in a soup. I also had some carrots and onion and homemade bone broth (i.e., stock). I teach you how to make your own bone broth easily here.

I was feeling soulful and decided that I would activate my dad’s soup-making genes in me to enhance my soup. It totally worked.

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