Monday, April 17th, 2017

Here’s How I Added Protein Without Meat to Dinner

No meat, but has still protein. 

I usually like making pasta with grass-fed ground beef but there was none to be had tonight.

I wanted a protein boost in our dinner though. 

Here’s what I did.

I made pasta (gluten-free) with marinara (organic, from a jar) using my Instant Pot (as always – see how this 15-minute meal works here).

In my Instant Pot I also added spinach (some protein) plus Dr. Cowan’s Veggie Powders (1 tablespoon mixed) and butter to the noodles and sauce. (Don’t forget 1 to 1.5 cups water.)

I cooked it on LOW for five minutes. 

Once I quick released it, I added 6 to 8 tablespoons hemp seeds (protein) and raw mozzarella cheese (protein).

Pasta… come to mama.

Awesome.

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Friday, March 31st, 2017

Apocalypse Bean Soup Recipe

Apocalypse Bean Soup

I’d written recently how we are finding ways to save money because we are headed toward the bliss of financial independence! Whoohoo!

One way to support our goal is being mindful when buying groceries. In my former days I had a habit of stocking up on things, food especially. In fact there was a time we had two refrigerator/freezer combos PLUS a huge stand alone freezer. Ya sure would think we were some hard-core preppers although we weren’t really. I don’t think?

These are new days though! And my passion for minimalism stretches to the pantry. It’s probably how I lost a couple pounds so easily. 

Well, we were running low on food yesterday and I wanted to hold off on shopping for a couple days. 

Challenge was that Mr. Pantry and Ms. Refrigerator looked like the apocalypse. 

Ok bean soup it is. I had a couple stalks of celery left, half a bell pepper, half a bulb of fennel, one red onion (a whole one! Yay!), plus…. 

drumroll please…. Dr. Cowan’s veggie powder. (That’s an affiliate code which doesn’t cost you anything extra but supports my writing. Thanks!) I’m so happy I have these veggie powders in my pantry for the times I run out of fresh veggies. Just add a tablespoon to amp up the nutrition and flavor of pretty much anything (including desserts!). 

I LOVE these Veggie Powders.

Plus, I added cumin, paprika, turmeric, salt, and black pepper. 

Oh. And butter! Gotta add grass-fed butter. 

Still though… pretty boring. It needed more heartiness. Hmmmmmm. 

I headed back to dive the depths of my apocalyptic pantry and refrigerator shelves. They were so empty I could practically crawl in them. (Tee-hee)

What’d ya know? 

I found a few things. 

I came out with sunflower seeds, raisins, mustard, and half a jar of pineapple salsa. I added them to the soup. 

Whoohoo!

My Apocalypse Bean Soup, actually, was hearty and damn tasty. I’m going to remember this recipe for future use. 

This recipe’s a keeper.

Oh… and OF COURSE I USED MY AWESOME INSTANT POT to make this (that’s an affiliate link too… same drill as above. Thank you!). 

I use my Instant Pot every day. It helps my family eat WAY more veggies. 

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Sunday, March 12th, 2017

Instant Pot Pasta – 15 Minute Meal in One Pot!

by Kristen Suzanne in instant pot, Motherhood, omnivore, recipe

Instant Pot Pasta. One pot. Too easy!

 

I’m back at it again. Sharing another fantastic meal to make in the Instant Pot

I LOVE MY INSTANT POT! (that’s me screaming)

Regular readers of my blog know this, because I frequently gush about this magical kitchen robot. 

Ok, it’s not magical, but it makes me feel like I’m living a magical life from all the free time I have since I’m not spending it cooking all the time. (Mostly) hands-free cooking. Yes Yes Yes.

My family eats damn near ALL of our meals at home. That’s a lot of time in the kitchen … unless you have a brilliant Instant Pot. I have since talked a few people into buying Instant Pots, and they, too, don’t know how they lived without one.

Easy to use. Quick cooking. Nutritious. Easy to clean.

Get one here! (<– that’s an affiliate link in case you didn’t know so it doesn’t cost you extra to buy through it but it gives my blog a little cha-ching – thank you!)

Here’s how I make a ridiculously delicious meal in 15 minutes with my Instant Pot.

Stirring in some grass-fed mozzarella

Ingredients

  • 2 to 4 tablespoons butter (grass-fed, unsalted)
  • 1 jar (25 oz or so) organic pasta sauce
  • 1 to 3 pinches sea salt
  • Dr. Cowan’s veggie powders, totally optional (affiliate link, same drill as above)
  • 1 box noodles (I like Jovial gluten-free)*
  • 1 to 2 cups filtered or spring water (or bone broth!)
  • Mozzarella cheese (grass-fed, organic)
  1. Get out your awesome Instant Pot
  2. Put the butter inside it. Add the sauce and the sea salt. Add Dr. Cowan’s veggie powders at this time if you’re using (I love these powders… see WHY here and get a coupon code for your first order.)
  3. Add the noodles. Add the water (the goal with the water is that you add at least a cup plus any extra needed to just about barely cover the noodles. It’s ok if they’re not submerged – I don’t submerge them all the way with a few peeking out).
  4. Put the lid on your trusty awesome Instant Pot. Set it to LOW pressure for 5-minutes (if your box listed cook time of 9 to 10 minutes – see note below).
  5. Go do something enjoyable because in about 15 minutes it’s all done (10 minutes to reach pressure, 5 minutes to cook).
  6. When the time is up, quick release the pressure. 
  7. Add plenty of cubed mozzarella for kick ass flavor.

* Tip for cooking noodles in the instant pot with respect to time and temperature: cook them for HALF the time listed on the box and cook them on LOW pressure. Therefore, if my box reads 10-minutes, I’ll cook on them on LOW for 5-minutes. If my box reads 9-minutes, then I’ll round up and cook them for 5-minutes on LOW pressure.

Extra tip: Oh, sometimes I add a pound of crumbled (grass-fed!) ground beef on top of the noodles. I don’t change anything else as this is enough time for me to cook the ground beef right along with everything else. I season the beef with sea salt, too.

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Monday, February 6th, 2017

Golden Egg Salad in Pictures

Let’s dive in. Golden Egg Salad.

I love egg salad. It’s creamy, a bit tangy, nourishing and full of flavor and satisfaction. 

Here’s how I made Golden Egg Salad the other night. 

I started by pressure cooking organic broccoli in my beloved Instant Pot, which effortlessly takes only a handful of minutes. 

Instant Pot broccoli. Easy!

While the broccoli is cooking, I get a bowl together with the dressing mixture. 

Egg Salad dressing goodies

For starters, I don’t like conventional mayo because they all have some kind of vegetable oil in it (canola or sunflower or soybean oil) of which I currently eschew. I’m not crazy about the primal mayos out there either. 

Instead, I love and always use Straus whole-fat Greek yogurt which is a kiss from heaven. It’s thick, rich, and tastes like cream cheese(?) to me. I use it in place of all things mayo and my gut thanks me as a result (boost of gut-health probiotic love). I can’t speak for other Greek yogurts though, as far as heavenly taste. 

To the bowl, I add:

I stir it all and look for more stuff to add texture and pizzazz to my egg salad. 

Oh. Whoops. I should mention that I already had my hard-cooked eggs made in my Instant Pot earlier today. Reason alone to buy an Instant Pot to make the perfect-every-time hard-boiled eggs

Ok so I found some red bell pepper and chopped it. 

I added sauerkraut and chopped bread-n-butter pickles (my favorite in egg salad).

Bell pepper for texture, brightness, and nutrition

Then I chopped the freshly cooked broccoli, added more Greek yogurt cuz you should make it really creamy. 

I need a bigger bowl.

Added the chopped eggs. 

Stirred it up and tasted. 

Almost perfect. 

Diced up an apple and added it. 

Now, it’s perfect. 

Oh yeah. Bring it.

Mmmmmmmm. 

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Sunday, February 5th, 2017

I Add Dr. Cowan’s Vegetable Powders To My Chipotle Bowl

by Kristen Suzanne in gluten free, omnivore, sauerkraut

Nutrient and Flavor Boost w Veg Powders

I look for ways to add vegetables to my life. 

Dr. Cowan’s Garden Vegetable Powders make it super easy. With most meals I simply add a 1/2 teaspoon each of a couple different veggie powders. It’s that easy. 

No washing of extra veggies. No cooking required. Just add a sprinkle of the powders for extra flavor and a serious boost of nutrition. 

By the way… my readers get a 15%-off coupon to use with Dr. Cowan’s online store:

Coupon Code: KRISTEN

Note… they often sell out of their veggies powders so add your name to their email list and always know right away when the online store is restocked. 

I even bring my veggie powders to restaurants. 

Today, I brought a couple jars to Chipotle so I could mod my bowl. 

Leek is my FAVORITE!!!

It. Was. Awesome. 

I could’ve stopped with just the veggie powders, but I also brought Straus whole-fat Greek yogurt (tastes like sour cream and cream cheese – fucking delicious), plus organic orange bell pepper, and purple sauerkraut. 

Ta-Da! Chipotle bowl mod.

I was licking my bowl. 

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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, 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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Wednesday, March 9th, 2016

Recipe: No-Mayo Deviled Eggs.

by Kristen Suzanne in eggs, gluten free, herbs, omnivore, pastured eggs, recipe
No-Mayo Deviled Eggs. Mmm so good.

No-Mayo Deviled Eggs. Mmm so good.

I love Deviled Eggs, but they weren’t something I was making since my beloved eggs came back into my life … because, well, they’re usually made with mayonnaise.

We don’t eat mayonnaise. Why don’t we eat mayo? Because it usually has vegetable oil in it, which we don’t eat. Ever, if I can help it. (Oh, and it’s not something I want to make myself even if I do use a quality oil.)

But.

One day I had a spoonful of Straus Whole-Fat Greek Yogurt and my life changed. It was thick, creamy, and a bit tangy. It reminded me of eating cream cheese actually and who doesn’t like cream cheese? Anyway, I knew that I had to create a Deviled Egg recipe using this fantastic Greek yogurt in place of the usual mayo.

I haven’t tried other Greek yogurts because I can’t find any that are grass-fed. We do the grass-fed thing in our house. It’s the only kind of animal products I’ll buy.

So, here’s how I make my No-Mayo Deviled Eggs that my family devours in an instant. Sadly, Deviled Eggs are a bit of a pain in the ass to make, eh? Hard boil the eggs, peel ‘em (I actually like that part if there are only about six eggs, because I get zen and mindful while doing it), take out the soft-ish-hard boiled yolks, make the filling, fill the whites. Phew.

All that just to have them devoured in the blink of an eye. Ah well… I’d say they’re worth the trouble, because seeing my family snack on something so healthy makes my heart sing.

Read More »

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Monday, February 15th, 2016

Recipe: Matcha Breakfast Coconut Ice Cream (Low-Carb)

Matcha Breakfast Coconut Ice Cream - Start your day with this.

Matcha Breakfast Coconut Ice Cream – Start your day with this and have the best day ever.

It’s no secret that I love matcha green tea powder. I’ve been diving deeply into the green goodness for little while, and I love it.

You can read here on the many ways I use matcha green tea powder as an energy giving beverage that keeps me calm and feeling a-mazing.

UPDATE APRIL 18, 2016 –

I now have a Kindle ebook featuring over 50 matcha recipes, Matcha Hacks…

it’s filled with fun matcha recipes. Get your copy here today!

 

Today, I’m sharing a recipe I whipped up, after being inspired by Dave Asprey’s Get Some” Ice Cream.

My recipe for Matcha Breakfast Coconut Ice Cream is low-carb and great for the brain and body. It has Brain Octane MCT oil in it for energy boosting brain power… plus grass-fed butter for brain, skin, and gut health, and coconut oil which also benefits brain and body in many ways.

And… of course, it has matcha green tea powder in it which is so ridiculously fabulous for our health, too. So good. So good. So good.

Read More »

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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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