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Kristen Helmstetter

(Brisa Starr)

instant pot

Here’s How I Added Protein Without Meat to Dinner

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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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5 Breakfasts I’m Eating This Week

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Coffee. Of course. With everything.
Here are five breakfasts I’m eating this week. They’re easy, nutritious and help me feel great.

 

Chia Pudding.

Chia pudding with honey and nutmilk
I put a big scoop of nut butter in the blender. I added 2 to 3 cups of warm water, a pinch of sea salt, and big spoonful of raw honey (the warm water helps the honey blend). I blended it. In a mason jar, I had about a quarter cup of Chia seeds waiting. I poured the nut milk liquid in with the chia seeds (in the Mason jar). I put the lid on and shook it. I let it sit for a few minutes and shook again. Repeat shaking a couple more times. Then, I like to get it chilled in the refrigerator before eating (a few hours does the trick). This made about a quart of Chia pudding and it was delicious!

 

Hard-boiled eggs and an apple. 

Gorgeous rich-colored yolks.
I have hard-boiled eggs in my refrigerator at all times. Ever since I learned to cook them in my instant pot (pressure cooker) it is way too easy to not have these handy snacks on hand at all times. 

The best thing about making hard-boiled eggs in the instant pot is how easy the shells peel off and how consistently they cook perfectly.  

Sometimes I have them with hot sauce and a dollop of Greek yogurt, and sometimes I sprinkle on some horseradish powder from Dr. Cowan’s vegetable powders and sea salt.

 

Pressure cooked carrots with sea salt and butter.

Easy Instant Pot Carrots
Another favorite food for me to cook in the pressure cooker: simply carrots. I break the carrots in half if they are too long and I put them in the instant pot with a cup of water, and cook them for 3 to 4 minutes under high-pressure. 

As I’ve written before, the instant pot helps my family get way more veggies in our diet. Instead of having veggies one time a day at dinner, for example, we are eating them many times a day –> breakfast lunch snack and dinner! 

Once these carrots are done cooking, I take them out and put them in a bowl with grass-fed butter and sea salt. If I’m wanting protein with it, I grab hard-boiled eggs from the fridge, chop’m up, toss’m on top. 

 

Sourdough toast with smashed avocado and homemade pickled red onions.

F – this is good.
I have a serious love affair with sourdough bread. If someone were to offer me a slice of chocolate cake or a slice of sourdough bread with butter and sea salt… I would take the toast every time. 

I’ve grown very fond of this combination, where I toast a piece of sourdough bread, I take an avocado and smash it up with some sea salt, and top it with homemade pickled onions. Pickled onions are fabulous to have in the refrigerator to put on top of almost anything you’re eating, except maybe chocolate cake.

 

Kefir and cucumber smoothie.

Cooling and refreshing Kefir + Cucumber
This is an easy smoothie filled with probiotics. I simply take some grass-fed, whole-fat kefir that I buy from the store (or make myself), and I blend a cucumber with it. I also add a pinch of sea salt. 

It’s refreshing, light, and delicious. Perfect for these hot temperatures that will be coming with summer.

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Apocalypse Bean Soup Recipe

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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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Instant Pot Rice, Egg, and Veggie Dinner

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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 STEAMTeam5.com 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.

Enjoy.

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

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Instant Pot Purple Cabbage and Raisins – Easy Vegetables

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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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Instant Pot Pasta – 15 Minute Meal in One Pot!

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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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