Tuesday, September 6th, 2016

My Recent BEST Purchases: Dr. Cowan’s Powders & Instant Pot Smart

Instant Pot to the rescue for easy food prep.

Instant Pot to the rescue for easy food prep.

I recently waxed poetically about my Instant Pot – Smart.

The love for my kitchen robot appliance continues to grow.

I have immense gratitude for how it has made my life easier to effortlessly get more vegetables into my life (and my family’s).

Case in point.

Super fast lunch of purple carrots.

Instant Pot Effortless Vegetables.

Instant Pot Effortless Vegetables.

I simply scrubbed the organic carrots, broke them in half (the ones that didn’t fit in “whole”), and cooked for only three minutes under high pressure.

Tossed them in a bowl with nutritious grass-fed butter, sea salt, fresh organic rosemary, and….

… my other NEW trick for getting EVEN MORE veggies into my family’s life: Veggie powders, but not just any veggie powders. These are veggie powders with a mission!

See those jars in the picture? See the green stuff on my carrots?

Those tasty powders are from the brilliant Dr. Cowan and his Garden Vegetable Powders. Honestly, I want to rave continuously about these veggie powders. Instead, I’ll guide you to the place I first heard of them: Chris Kresser’s podcast (do yourself a favor and listen to it). You’ll learn the importance of VARIETY when it comes to vegetables and how it’s not necessarily easy to do that.

Until now.

With Dr. Cowan’s extremely cool, bad-ass garden vegetable powders. 

My carrot lunch above included Dr. Cowan’s leek powder (one of my favorites!!!) and the perennial greens. A mere 1/4 to 1/2 teaspoon each and I’m bombarding my body with vegetables.

These powders are a brilliant way to increase veggies in your family’s life by adding them to soups, marinara, buttered toast, eggs, pies, smoothies, bread puddings, veggies, oatmeal, yogurts, sauerkraut, broth, chicken dishes, burgers, sauces and so much more.

The sky is the limit.

This morning I added them to my homemade grass-fed kefir (to which I also added a bit of homemade yogurt).

I made a most delicious savory breakfast kefir that blew my mind. I loaded my body with gut-healthy probiotics along with the foods (the veggie powders) to help feed them.

Kefir bursting with veggie goodness.

Kefir bursting with veggie goodness.

Edit September 16, 2016: I changed the basic link of Dr. Cowen’s to an affiliate link today. I signed up for their affiliate program, because I love their products so much and I use them every day. If you purchase through them, you can help me buy more of those awesome vegetable powders.

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Thursday, May 5th, 2016

Low-Carb Homemade Quick Meal: Cauliflower Egg Scramble

Low-Carb Cauliflower Egg Scramble

Low-Carb Cauliflower Egg Scramble

I had a head of cauliflower in the fridge begging to be eaten. I didn’t have any fish or other meat thawed, so I knew it was destined to be a vegetarian egg-meal night.

I used the following ingredients to make our meal of three servings:

  • 1 head of organic cauliflower
  • plenty of grass-fed butter
  • sea salt
  • freshly ground black pepper
  • 7 pasture-raised eggs
  • 2 tablespoons freshly chopped oregano and rosemary, combined
  • heavy dollop grass-fed whole-fat Greek yogurt
  • freshly grated parmesan cheese

I steamed my cauliflower, and then processed it in my food processor, fitted with the “S” blade, with salt and grass-fed butter to the texture of something between rice and mashed potatoes.

While the cauliflower was steaming, I started the eggs. I used a generous chunk of butter, which melted gloriously, after which I cracked in the eggs and started to scramble them slowly over medium-low heat. I added sea salt and freshly ground black pepper. I also added fresh oregano and rosemary.

When the eggs were mostly cooked, I I stirred in a big dollop of whole-fat, grass-fed Greek yogurt (<– amazing in eggs).

Then, I transferred the eggs and cauliflower to a bowl and stirred it together. Portioned it into bowls and topped it with freshly grated parmesan cheese.

Done. Easy. Nutritious. Low-carb.

Scratch cooking can be this simple.

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Monday, March 28th, 2016

Chop Wood. Carry Water. Make Yogurt. Make Butter.

Beautiful homemade yogurt in this smoothie. #ChopWoodCarryWater

Beautiful homemade yogurt in this smoothie. #ChopWoodCarryWater

You’ve seen that I make my own kefir now.

And, you know that just because I drink kefir doesn’t mean I don’t still eat yogurt. I want them both in my diet because they benefit my body in different ways. Who knew that?

Naturally, I was inspired to make my own yogurt.

It feels good to actually make ingredients. I’m not talking about making recipes… I’m talking about making the ingredients for the recipes.

They’re different.

I think it’s quite beautiful when making my own ingredients whether it’s growing my own herbs or vegetables, harvesting citrus from my mom’s citrus orchard, making my own kefir and yogurt, and even making my own butter.

Making my own grass-fed butter. #BadAss

Making my own grass-fed butter. #BadAss

Yes. I’m even making butter.

Read More »

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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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Thursday, February 11th, 2016

Recipe: 1-Pot Beef Heart Goulash (Gluten-free). Perfect for Valentine’s Day!

Beef Heart Goulash (gluten-free, grass-fed) for Valentine's Day.

Beef Heart Goulash (gluten-free, grass-fed) for Valentine’s Day. I promise it’s delicious.


I present the most perfect Valentine’s Dish ever… Goulash made with beef heart.

Good for your heart, beef heart.

Good for your heart, beef heart.


What could be better for your sweetheart than to eat some beef heart (grass-fed that is)?

With this recipe, you’ll boost your lover’s heart health with healthy ingredients from the cocoa to the turmeric to the cinnamon to the beef heart and more.

Read More »

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Monday, December 14th, 2015

Recipe: Pumpkin Spice Creamy Buttered Latte – This is Fun!

Pumpkin Spice Creamy Buttered Latte - GOOD!

Pumpkin Spice Creamy Buttered Latte – GOOD!

Tis the season to enjoy some fabulous holiday drinks and food. :) Mmmmmm yummmm.

I started my season a bit early … before Thanksgiving because I like it to last as long as possible. (We also had our tree up the week before Thanksgiving.) So, when I saw pumpkin pie pumpkins at Whole Foods early in the season I had to buy.

I’ve been making pumpkin by cooking it myself now that I’m a pro at using a slow cooker (you all know I have them coming out the wazoo). I used homemade pumpkin in my pumpkin pie for Thanksgiving and I’m using it again here in my Pumpkin Spice Creamy Buttered Latte.

It’s really easy to do.

Basically, you pierce the pumpkin a few times, put it in the slow cooker, cook on High for up to 6 hours depending on the size of the pumpkin, scoop out the flesh and do something else with the seeds (if desired), and voila… pumpkin puree!

Or, scoop it out of a can or box. I’ve done both but there’s something about making it myself that makes it taste better to me.

Recipe: Pumpkin Spice Creamy Buttered Latte

Yield 1 to 2 servings (let’s be honest, I make this as one serving)

  • 2 cups freshly brewed hot coffee
  • 2 tablespoons grass-fed unsalted butter
  • 1/2 cup canned or freshly cooked pumpkin puree
  • 1/2 teaspoon ground pumpkin spice powder
  • 1/4 to 1/2 teaspoon ground turmeric powder
  • 2 raw pasture-raised egg yolks
  • Pinch freshly ground black pepper
  • 3 to 5 drops liquid vanilla stevia (or sweetener of choice)

Blend everything together until creamy. Enjoy.

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Tuesday, October 6th, 2015

My Kid Eats Frozen Food, But Only When I Do This…

by Kristen Suzanne in gluten free, grass fed butter, kamea, recipe
Some damn tasty frozen food that I doctored.

Some tasty frozen food that I doctored.

My kids eats frozen food.

You probably wouldn’t expect me to admit that, but here I am… admitting that. Frozen food? Ewww. But, yeah.

Here’s the short of it.

I’m a mom. I make most things from scratch three times a day. I’m effin’ tired. The end.

There, see? I need a break and I need something at least somewhat decent to feed my kid because she’s just not into green smoothies or protein shakes that much (<– those are quick things that’s why I mention them).

Enter: Amy’s Frozen Mushroom Risotto

Frozen. Food.

Frozen. Food.

Here’s the thing. It doesn’t have any canola oil in it. (<– you know how hard it is to find frozen food without canola?). And, although this particular frozen food has a cheese in it that is probably not grass-fed, I’m not freaking out about it.

Here’s how I make Amy’s more acceptable. I add things to it, like grass-fed butter, and I don’t microwave it.

I get a little soup / sauce pot. (I adore that little pot. I use it to heat water for tea, make sauces, and, well, as you can see, I use it to warm up frozen food from the store.)

Isn't it adorbs?

Isn’t it adorbs?

I add a few splashes of homemade bone broth and a couple tablespoons of grass-fed unsalted butter. The bone broth adds nutrition and helps it cook in the pot, and the butter adds good fat and nutrition.

–> Learn how to easily make your own awesome bone broth here. <–


Small pot. Bone broth. Butter.

Small pot. Bone broth. Butter.


Frozen food puck. I try not to cringe when I see it.

Frozen food puck.

Ooh. Idea. I could add Amy’s frozen foods to my camping list I wrote about here.


Nifty glass lid on cute little pot on induction hot plate. Love induction.

Nifty glass lid on cute little pot on induction hot plate. Love induction.

I should note that I cook this thing over low heat. (BTW induction hot plates are great. I transformed my kitchen with them.)


Ta-Da. Frozen boxed food made partially acceptable with butter and broth.

Frozen food made more acceptable with butter and broth.


PS. There seem to be some decent frozen options out there these days, with grass-fed meats, no canola oil, etc. I haven’t tried them but it’s interesting to see the options coming to market.

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Friday, October 2nd, 2015

Lightbulb Moment: Making Bulletproof Coffee™ With My Bulletproof Cubes

Golden Bulletproof Coffee made with fat pods.

“Golden” Bulletproof Coffee made with Bulletproof cubes.

I sound like a broken record by frequently blogging recipes and variations for how I drink Bulletproof Coffee™.

For those of you who don’t know, Dave Asprey created Bulletproof Coffee, which is coffee blended with butter and MCT oil. Or, more specifically, his recipe calls for using his Upgraded (mold-free) coffee beans to brew the coffee, which is then blended with grass-fed unsalted butter and his Brain Octane (a special amped up version of MCT oil that is supposed to give more brain power).

Here’s Dave making his delicious Bulletproof Coffee in a video.


I love Bulletproof Coffee and find myself making it in different variations to increase the nutrition, as most of you have seen over the years.

Anti-inflammatory coffee recipe.

Anti-inflammatory coffee recipe. It’s Golden.



My one complaint about my process is that adding the extra nutrition boosters…. takes extra time. Before I know it, I have 6 or 7 jars on my counter with spices, fats, etc. It can be messy and time consuming.

I had a lightbulb moment.

I thought, “What if I mixed the ingredients together, including all those extras I add… and froze them?”


Read More »

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Tuesday, September 8th, 2015

Recipe: Reishi Nighttime Mocha – Relaxing and Delicious

Reishi Nighttime Mocha - relax yourself with each sip

Reishi Nighttime Mocha – relax yourself with each sip

I’ve been a fan of adding chinese medicine herbs (tonic herbs) into my drinks and foods for years. You can see it evident in the multiple recipes on my blog that use them.

I use them a lot here.

Here’s a Bulletproof -style mocha with tonic herbs.

Mushroom Coffee

Damn Good Gluten Free Muffins with tonic herbs.

My Big-Ass Brisket uses tonic herbs.

Souped Up Soup uses them to add nutrition to boxed soup.

See? I use tonic herbs in my life a lot.

So, the other night, I made a delicious decaf coffee elixir utilizing some powerfully relaxing reishi, and it was so effective that I had to share it.

Reishi: A powerful herb for the immune system and longevity

Reishi: A powerful herb for the immune system and longevity

For those of you who don’t know, reishi is basically a potent mushroom tonic herb with many potential health benefits, including some mega relaxation. There’s even a legend that women who consume reishi while pregnant end up having calm babies, known as “reishi babies.” It also has a long history of use as an immune health builder, cancer fighter, and overall longevity supporter. It’s known as the “Mushroom of Immortality” which pretty much says it all.

Um, yeah okay, I’ll take some of all of that.

Reishi Nighttime Mocha Recipe

Blend it all together in a high-speed blender and sip your way to relaxation and a happy heart.

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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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