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.


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Saturday, April 15th, 2017

Peanut Butter and Jelly Chia Pudding

by Kristen Suzanne in chia, chia seeds, coconut oil, honey, recipe

Peanut Butter and Jelly Chia Pudding is a winner.

Today I was inspired by my lack of coconut milk to get creative in making chia pudding.

I had some organic peanut butter on hand…. hmmm… can I make a nut milk from that? Sure, why not? Ok, so now I have a liquid base of peanut butter milk. 

I started to work on the other basics I always include: 

But… wait… what if I use a multi-berry organic juice I have in my fridge as part of the liquid? 


That’ll make it like peanut and butter. (Or just add jelly but I wanted to use up the juice.)

This was a fun and successful kitchen experiment. You should try it. 

Here’s the general idea of the recipe to yield one quart (I don’t use specific quantities when making chia pudding because it’s so forgiving.)

Peanut Butter and Jelly Chia Pudding Recipe

  • 6 to 8 tablespoons chia seeds
  • pinch sea salt
  • 1/4 cup (or more) organic peanut butter
  • 1 cup berry juice (or 1/2 cup jelly)
  • small spoonful of raw honey (not much needed because juice is sweet)
  • 1 cup (or a bit more) warm water (this helps soften peanut butter, honey, etc)
  • 1 to 3 tablespoons of coconut oil or cacao butter or combination (melted)
  1. Put the chia seeds in a glass mason jar.
  2. In a blender, combine the remaining ingredients. Blend.
  3. Pour the mixture into the jar with chia seeds. Put a secure lid on the jar. 
  5. If there’s room in the jar for more liquid, add more juice or water until it’s almost filled.
  7. Wait a few minutes
  9. Refrigerate for a few hours to get firmed up a bit.

 * I chose refined coconut oil so the flavor was neutral.

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Friday, April 7th, 2017

Golden Chia Pudding For Breakfast or Dessert

by Kristen Suzanne in chia, chia seeds, coconut, honey, longevity, recipe

Golden Chia Pudding – Come to mama.

Chia pudding is a staple these days in our house. It can be both a tasty breakfast or dessert. 

Sweetened with raw honey. Satisfying chewy – almost crunchy texture from the chia seeds and big chunks of shredded coconut. Thick and creamy deliciousness from coconut cream. Yum, right?

Oh and of course turmeric for all over body benefits. (I wrote a whole ebook of turmeric recipes.)

This recipe yields 2 to 4 servings.

Golden Chia Pudding Recipe

  • 6 tablespoons chia seeds
  • 1/4 cup large shredded, unsweetened dried coconut
  • Pinch salt
  • Can coconut cream
  • .5 ounce melted cacao butter/oil, optional (or coconut oil)
  • Big glob of raw honey
  • 1 cup warm water (about 120 degrees F)*
  • 1-2 teaspoons ground turmeric
  • Few grinds of fresh black pepper**

Put the chia seeds and shredded coconut in a quart size glass mason jar. 

In a blender put the coconut cream, cacao butter (if using), honey, warm water, turmeric, and black pepper. Blend on high until mixed well. 

Pour this mixture into the glass mason jar with the chia seeds and coconut. If the jar isn’t filled almost to the top, you can add more of anything before shaking. For example, some more water or chia seeds or both. 

Put a lid on the jar and shake shake shake. Wait a few minutes and shake shake shake again. Wait a few minutes more and shake shake shake again. Do this a few times. 

Put the mixture in the refrigerator to chill for up to four hours before eating.

* Warm water helps the honey melt a bit to blend better with the coconut cream.

** Black pepper helps you assimilate the turmeric.

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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. 


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 26th, 2017

Instant Pot Rice, Egg, and Veggie Dinner

by Kristen Suzanne in instant pot, recipe

Comforting delicious dinner from my Instant Pot

I know I know I know… more Instant Pot.

It’s just such a brilliant kitchen robot that helps me get nutritious meals on the table quickly. I love writing about my creations.

I’m not even going to say anymore than that. 

And, frankly? It’s Sunday morning and I have work (<– have you checked out my family’s latest project? if not, please do!), and coffee to drink, and homeschooling Kamea, and watching Grace & Frankie. 

Here’s last night’s delicious and easy dinner. Instant Pot* (mostly).

Instant Pot Rice, Egg, and Veggie Dinner

  • 1.5 cups arborio rice, rinsed
  • 3 cups chicken bone broth (or water)
  • sea salt, to taste
  • 2 to 4 tablespoons butter 
  • 1 tablespoon mixed Dr. Cowan Veggie Powder (optional nutrition boost)*
  • 1/2 teaspoon ground cumin
  • 1 bunch spinach, roughly chopped
  • 1 red bell pepper, diced
  • 6 eggs, gently scrambled (not in the Instant Pot)

Put the rice, broth, salt, and butter in the Instant Pot. Cook on HIGH for 6 minutes. (Gently scramble your eggs once the 6-minute timer starts on the Instant Pot.)

Quick release the pressure once the timer is done. Stir everything. Add the veggie powder, if using, plus the cumin, spinach, and bell pepper. Put the lid back on the Instant Pot to encourage the wilting of spinach and warming of bell pepper. 

After a couple of minutes, open the lid and stir in the scrambled eggs.

Season with additional salt (and butter), if needed.


* These are affiliate links. They don’t cost you anything to use but they support my writing. Thank you!

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Saturday, March 25th, 2017

Instant Pot Purple Cabbage and Raisins – Easy Vegetables

by Kristen Suzanne in cabbage, instant pot, recipe

Instant Pot Purple Cabbage. Easy.

It’s not a secret that I love my Instant Pot.

I use it every. single. day. literally. (and usually multiple times a day)

It’s the easiest way to get more vegetables into my family’s bodies.

Here’s a quick cabbage recipe I made. Easy and delicious.

Purple Cabbage and Raisins

  • 1 head purple cabbage, chopped or sliced
  • sea salt (a few pinches to start)
  • 1/2 teaspoon ground cumin
  • 2 to 3 pats of butter (or more)
  • 1 cup water or broth
  • raisins and Greek yogurt (for garnish)

Put everything (except the raisins and yogurt) in the Instant Pot. Cook on LOW for 3-minutes. Quick release.

Scoop the cabbage into bowls. Add more salt, if needed. Top with raisins and Greek yogurt. 

See? Easy.

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Saturday, March 18th, 2017

Easiest Burger in the World

by Kristen Suzanne in grass fed beef, recipe

Easiest burger in the world.

In a mad rush one night earlier this week, I came up with a fantastic way to make burgers. Fast.

I knew I had ground beef. But instead of making patties, seasoning them just so, and standing over the stove as I cooked ‘em up. I decided I simply wanted to smash the beef into one big square, bake it, add some cheese, cut. Done.

Minimal handling. Quick cooking. 

And? Ha. It worked like a charm! I’ll forever whip up burgers like this cuz it’s just too darn easy. 

I like easy.

So here’s how to do it in pictures. :)

Toss that pound of (grass-fed) beef in the center of a pan.

When possible, let that beef sit (wrapped) on the counter to take the chill off from being in the refrigerator. When I was in my mad frenzy to make dinner the other night, I called my husband from the road and said screamed, “GET THE MEAT OUT!”

It’s time to get the beef flat for easy cooking. No making multiple patties here. Think of it as one big-ass burger.

Giver ‘er a quick smash. No crazy handling, just a quick smash to flatten it out.

I envisioned a giant square, when I thought this idea up, and that’s what worked for me. That way I could cut it into four nice patties after cooking.

Also, my intention was to keep it on the thinner side to help it cook faster. 

Okey-dokey. Smashing success. ;)

Get out the salt. And pepper (and anything else to sprinkle on top, maybe garlic powder or turmeric powder? When in a rush, stick to just salt and pepper).

Season generously with salt and pepper. Repeat after me: Season generously.

I baked mine at 375 for about 10 minutes (which of course you turned the oven on before starting the prep, right?). You might cook for a shorter time to get a medium-rare burger. The idea here is that it cooks pretty fast and that’s the whole point of this exercise, eh? 

Bake away. Love my lil Breville oven.

When it’s reached the right temperature for you, add sliced cheese. Turn off the oven and stick the pan back inside, with the oven door closed so it melts.

Ahhhhh the cheese. Yes cheese please! (grass-fed, of course)

Cut that big square of cheesy beef into four smaller squares. You’re ready to serve on buns, sourdough bread, a lettuce bun, or just eat that deliciousness as is. With mustard.

Side note: Hopefully, while the meat was cooking, you made a healthy side dish veggie. However, the first time I made this… the time I was in a crazy rush, I didn’t even bother with a side. I figured the homemade pickled onions I threw on top were enough. That’s motherhood, though, right?

At least the second time I made this, so that I could capture the process in photos for you, I threw some brussels sprouts in my INSTANT POT(!). They cooked with perfect timing to the beef cooking.

(I used my Instant Pot three times today to make veggies: the first time I made dandelion greens, the second time I made carrots, and the third time I made the brussels sprouts. I definitely eat way more veggies now that I have an Instant Pot. They’re just SO EASY to make in it.)

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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


  • 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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Thursday, March 9th, 2017

Homemade Sunflower Seed Butter – Just Too Easy

by Kristen Suzanne in recipe

Homemade goodness

I was on the hunt for some nut or seed butters in the store recently.

I wanted something to have on hand for:

  • snacking with celery and raisins
  • frozen berry smoothies (the fat in the nuts or seeds helps our bodies assimilate more nutrition from the produce)
  • just a spoonful when I want a little something in my belly that’s easy and quick

Something was holding me back from buying anything like that from the store. Something something something…

Oh yeah… price and quality. To be fair there are some good organic nut and seed butters out there, but I decided I wanted a seed butter. At the time the prospects weren’t attractive because they were either stored in plastic or they weren’t organic or they were just too damn pricey.

And, duh, I remembered that I had raw organic sunflower seeds sitting in my cupboard at home. :)

I made my own. Cuz. It’s just too easy.

Here’s what I did…

(I took the extra step to toast them a bit in a pan on the stove for fun and extra flavor.)

Put the seeds in a food processor, fitted with the “S” blade. Add a pinch (or two) of sea salt, if desired.

Let it whirl, and whirl, and whirl and whirl and whirl whhhiiiirrrlllllll

…until it’s nut or seed butter. 

Beginning stages… go go go!

A few times in the process I scraped down the sides.

Voila! Sunflower seed butter. 

Let’s eat!


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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.


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