salmon curry salad

Seemed like the perfect fall transition lunch!

12 oz cooked wild caught salmon 
1 c halved organic grapes
1/4 c organic apricot kernels 
1/2 c plain yogurt (I used @thecoconutcult you can use another but it may not be as dreamy!!)
1 t curry powder
S + P to taste
1/2 c chopped organic carrots
1/2 c chopped organic celery
Dash of pure maple syrup + coconut aminos + acv

-mix everything but the grapes and apricot kernels (or almonds work too!) well, then mix them in and eat with crackers or on toast! And eat again for lunch tomorrow 

3 ingredient chicken nuggets

A kids’ fav made MUCH healthier and in minutes! 

These actually turned out so much better than I was expecting. A great alternative to frozen nuggets and even taste better! I give them to sainty with some sugar free primal kitchen ketchup and he’s obsessed.


How to:
10 oz free range organic canned chicken (could also do fresh cooked!)
1 pasture raised organic egg
4 tbsp shredded organic grass fed cheese

Put all ingredients in a food processor and pulse until it comes together. Form into nuggets and air fry at 350°F for 13-15 min or until golden brown. Alternatively you can bake them at 400°F for 13-15 min, flipping halfway through. 

Make extra and freeze for later!

gut nourishing chicken soup

Quick & easy gut nourishing chicken soup--make extra & freeze for a chilly day!

Throw everything in an instant pot:

4-5 organic pasture raised chicken breasts (frozen. If thawed, reduce cooking time)
2 c celery, chopped
2 c carrots, chopped
3 cloves minced garlic
1 large onion, chopped
Big chunk of grated ginger
Big chunk of grated turmeric (I just watch and grate these-no peeling needed!)
3 T 100% grass fed organic ghee
5-6 c organic grass fed bone broth
Sea salt & pepper to taste
3 T acv

-set to cook on high pressure for 35 minutes and let pressure release naturally. 
-shred chicken in pot and mix in 3 c arugula or baby kale while still hot. Cool a bit & serve!
Tip: babies/toddlers love the chicken + soft carrots!

POSTPARTUM FREEZER FOOD PREP

The breakdown:

•Butternut-mushroom bone broth soup
•Italian minestrone three bean soup
•Vegetarian chili with carrots, parsnips, and arugula
•Cooked grass fed ground beef + heart + liver
•Insta pot shredded organic free range chicken
•High protein chocolate chia pudding
•Deep chocolate banana muffins with chocolate chunks and raspberries (feeling like chocolate is going to be an important part of my postpartum. Ha!)
•Apple streusel muffins (these two muffin recipes have already been posted recently to my feed, so I won’t include them here)
•Protein + fiber + fat balls (for a quick and necessary nourishing snack while nursing)

**I tried to be very intentional about the ingredients in each of these to specifically nourish my body the way it will need postpartum + nursing (but they all can obviously be delicious + nutritious meals for the whole family whether or not you’re pregnant!). Lots of protein, fiber, and healthy fats. Mineral rich bone broth. Immuno-modulating mushrooms. And, of course, healthy treats!
**I froze each meal/snack in individual servings so they’re easy to take out the night before and thaw in the fridge.

-RECIPES-

Butternut-mushroom bone broth soup:

In a blender, add:
1 large (about 2 cups) cooked butternut squash flesh (I just stick the whole thing in the oven at 375°F until pierced easily with a fork, then pull it out, let it cool, cut in half and remove the seeds, then scoop out the flesh into your blender)
1 T medicinal mushroom powder from healthforce (this is a mix of about 10 different immuno-modulating mushrooms and it’s totally optional)
2 c organic grass fed bone broth
1/2 t sea salt
1/2 t black pepper
Dash of acv

-blend until smooth. I’ll probably eat with some sheep yogurt for added protein!
Makes 4-5 servings

•

Italian minestrone three bean soup:

In a large pot on the stove, heat 3 tablespoons extra-virgin organic avocado oil. Add one chopped onion and sauté a few minutes. Then add:
3 c organic grass fed bone broth
2 c chopped carrots
2 c chopped celery
2 c chopped kohlrabi (or other root veg of choice)
3 c arugula or chopped kale
2 c whole cherry tomatoes
1 t sea salt
1 T fresh rosemary

Bring to a boil, then cover, turn the heat down and cook for one hour on low. Remove from heat and I stirred in six jars of Jovial beans—a mix of kidney, borlotti, and cannellini. I love these beans because they are packaged in glass and soaked + pressure cooked which greatly reduces the properties that can make it difficult for our bodies to digest them. I couldn’t really eat beans before trying these, but beans are sooo nutritious especially for growing tiny humans… so I’m grateful I found a way to consume them without them hurting my stomach!
Makes 8-10 servings

•

Vegetarian chili with carrots, parsnips, and arugula:

In a large pot on the stove, heat 3 tablespoons extra-virgin organic avocado oil. Add one chopped onion and sauté a few minutes. Then add:
3 minced garlic cloves
2 c chopped carrots
2 c chopped parsnips
3 c arugula
2 c whole cherry tomatoes
3 c organic grass fed bone broth
2 t sea salt
1 T chili powder
1 T cumin
1 t smoked paprika
1 t coriander

Bring to a boil, then cover, turn heat down and cook for one hour on low. Remove from heat and I stirred in six jars of Jovial beans—a mix of kidney, borlotti, and cannellini.
(See note from previous recipe)
I will be enjoying this with plain yogurt, fresh cilantro, green onions, and my favorite healthy tortilla chips!
Makes 8-10 servings

•

(for my meats, I just cooked up a bunch of organic + grass fed meats and froze them in individual portions that I can pull out and put in soups/salads etc. when I need extra protein)

•

Single serving protein chia pudding:

(I made 4 of these to freeze in individual servings)

In a bowl, mix 3 T chia seeds with 1/2 c milk of choice (I used flax milk). Then whisk in 1/4 c protein powder (I used chocolate Just Ingredients protein powder), dash of cinnamon, ginger, and cardamom, and a few drops of stevia to taste.
Mix well and let sit covered overnight in fridge.
For breakfast the next day, mix it all up one more time and eat with your favorite yogurt, berries, tahini, and cacao nibs. 

•

Protein + fiber + fat balls:

In a large food processor add:
2 c organic chocolate protein powder (I used a mix of Just ingredients chocolate and Further Foods chocolate collagen! If chocolate isn’t your thing, vanilla would be delicious too!)
1/2 c raw organic tahini
Few drops of vanilla stevia
2 c unsweetened coconut flakes
1/2 c organic brazil nuts
1/2 c chia seeds

-blend/pulse until it all comes together well. Roll into balls and set on a parchment-lined tray. Sprinkle with flaked sea salt and set in freezer or fridge overnight. Store chilled/frozen. 

•

roasted salad with dreamy tahini dressing

Roasted local carrots in a little ghee + sea salt & black pepper until soft + crispy.

For dressing:

1 T raw tahini

1 T acv

1 T lemon juice

1 T liquid aminos

2 T nutritional yeast

1 small garlic clove

Dash of pure maple syrup

-blend until very smooth

Toss local micro greens with leftover salmon (chicken or beans for your protein would be yummy too), chopped apple, roasted carrots, + dressing.

Sprinkle with sprouted pumpkin seeds & dried cherries or cranberries.

 

HOMEMADE HEALTHY BAGLES

Gluten free

Vegan

5 easy ingredients

Free of all allergens, binders, and crap (:

These actually taste wayyy better than they look (maybe cause I made them during a bout of insomnia at 4 am) and are definitely worth making!

I ate one savory for lunch with miyokos DF cream cheese, local microgreens & tomatoes + flaked sea salt!

You’ll need:

1 c sprouted buckwheat flour (or regular gluten free flour)

1 c tigernut flour (or almond flour)

2 T baking powder

2 c thick coconut yogurt (I used plain culina, but thick organic Greek yogurt works too)

1 t sea salt

How to:

Preheat oven to 400°F & line a baking tray with parchment.

In a large bowl, whisk together dry ingredients. With a wooden spoon, mix in coconut yogurt.

Flour your hands a bit and knead the dough with your hands until it’s well formed.

Transfer dough to a lightly floured parchment paper and cut into 8 equal pieces.

Roll each piece into a ball, and then into a rope and form a bagel shape with the rope.

Place each bagel on the lined pan and brush with a bit of plant based milk + sprinkle with seasoning of choice (I did half savory/herbed & half sea salt + black sesame seeds).

Bake for 45 minutes, then turn the oven off and leave the bagels in for another 15 minutes. Cool completely before cutting.

Store in a sealed container in the fridge for up to 4 days.

Another favorite way we have enjoyed them is toasted with the same DF cream cheese + homemade jam.

 

Quick single serving bone broth soup

Quick single serving bone broth soup to nourish the gut, skin, & baby!

Heat 1 c homemade bone broth (or high quality organic bone broth) on the stove. Throw in any leftover chopped veggies from the fridge & simmer until soft. Add a splash of apple cider vinegar and bring to a boil. Crack in 2 organic local eggs + add a handful of hearty greens. Cover and cook until eggs are done to your liking.

Transfer to a bowl and season with sea salt, black pepper, and herbs.

Had this for breakfast this morning! So yummy and satisfying.

 

roasted delicata & carrot salad with dried persimmons & creamy pesto

This microbiome-loving roasted delicata & carrot salad with dried persimmons & creamy pesto was amazing! All the diversity for a healthy gut and thriving hormones.

To make:

Wash & chop 1 small delicata squash & 1 large carrot. Lie out on a parchment-lined baking sheet and drizzle with evo avocado oil, fennel seeds, sea salt, and black pepper. Roast at 400°F for 30-40 minutes until the tops are beginning to crisp.

In a large bowl, toss a few handfuls of local greens with 1/4 c pressure cooked beans (optional for even more diversity, protein, + fiber!) and primal kitchen pesto mayo (so yum) or your favorite homemade pesto sauce.

Transfer to a serving bowl, top with roasted squash + carrots, sprouted pumpkin seeds, and dried persimmons (they add some caramel-y chewy goodness… but any fresh/dried fruit would work here. Dates or fresh pomegranate seeds would be delicious too!)

 

Instapot chicken enchilada soup

Quick & easy & SO YUM. 

Just 5 minutes to prep!

In the bottom of your instapot, add in this order:

1.5 lbs organic free range chicken breasts or thighs (boneless)

1 can organic fire roasted crushed tomatoes (check for one with no sugar added! This is a sneaky place where lots of unnecessary sugar can be added to our diets)

1 onion, chopped

3 cloves minced garlic

2.5 c organic bone broth

1 T cumin

1 T chili powder

1 t oregano

1 t smoked paprika

1/2 t sea salt

1/2 t black pepper

-cook for 20 minutes on the manual setting at high pressure with a quick release. Once done, use two forks to shred the chicken in the pot. Mix well and ladle into bowls. Serve with avocado and fresh cilantro. We also love a little sheep yogurt to top (or sour cream) with our favorite healthy tortilla chips!

Fish pie with creamy parsnip mash

More comfort food but making it extra nourishing for the sweet boy I’m growin! This is kind of a twist on shepherd's pie and was sooo creamy and delicious. I used 2 4oz fillets of wild caught salmon but you can use any fish you like.

How to:

Preheat oven to 400°F.
Wash & chop 3 large parsnips and steam in a large pot until soft.

To a blender or food processor, add:
steamed parsnips
1 T organic ghee
1/3 c organic DF cream cheese (I used miyokos brand)
1/3 c organic plain yogurt of choice (I used sheep yogurt but coconut yogurt or plain Greek yogurt works too!)
1 T fresh chives, chopped
Pinch of nutmeg
Sea salt to taste
-blend until very smooth.

In a large pan, add 1/2 chopped onion and sauté in 1 T ghee until soft. Then add in 2 c grated zucchini, 1/2 c full fat coconut milk, 1 T fennel seeds, and zest + juice from 1 lemon. Simmer for 5 minutes. Season with sea salt.

Set 2-3 wild caught fish fillets in the bottom of a small casserole dish and pour zucchini mixture on top. Spread the parsnip mash evenly over the top of the dish and bake for 40 minutes. Sprinkle with fresh parsley and serve.

Creamy mashed cauliflower with ground chicken & mushroom gravy

Some warm, healthy comfort food for these chilly January days!

Wash and chop 2 large heads of cauliflower. Place in a pot and steam until soft.

In a large pan, sauté 2 c chopped shiitake mushrooms in a tablespoon of organic ghee for a few minutes. Add 8oz ground free range organic chicken and cook until done. Mix in one jar of primal kitchen gravy (or your own) and set aside.

Add cooked cauliflower to a high-speed blender with 2 T organic ghee, 1 clove garlic, a few sprigs of fresh rosemary, and s + p to taste. Blend until smooth. Spoon into bowls and top with chicken/mushroom/gravy mixture + a little fresh parsley.

Simple winter bone broth + local veg soup

Perfect for chilly mornings or nights!

In a large pot, add:

4 large chopped carrots
4 c baby kale
1 t fennel seeds
1 T minced fresh ginger
Juice of 1 lemon
1/2 t sea salt
+ option to add any other veg you have in your fridge that needs to be eaten!

Then add homemade or high quality organic bone broth to cover veg. Bring to a boil and cook until carrots and kale are soft and easy to chew. Easy to chew means easy to digest!

Top with fresh parsley and add pressure cooked beans or serve with your protein of choice. I ate with sprouted seed & onion flatbread + sheep yogurt for extra protein & probiotics.

Toasted tigernut, sesame, & coconut porridge

This recipe is filled with the most nutrient-dense, delicious ingredients… and I’m just realizing that I probably haven’t ever explained why I love tigernuts so much?! Here are a few reasons I love them and use them frequently:

-while the name makes us believe otherwise, these little guys are not nuts at all! They are a root vegetable grown all around the world. Very high in magnesium, phosphorus, potassium, vitamins C and E, and a great source of resistant starch fiber.

-a great option for sluggish digestion and amazing for helping balance blood sugar—keeping you fuller longer. They also benefit your gut by acting as a prebiotic, stimulating the growth of good bacteria in the digestive tract.

-the taste is naturally sweet, similar to a mix of coconut + almond which allows you to use less sweetener in recipes that you add them to. 

Aside from all the amazing benefits of tigernuts, black sesame seeds are also a dense source of nutrition. They contain loads of antioxidants, amino acids, and are an especially rich source of macrominerals and trace minerals. 

Now you know a few reasons why you need to make this yummy breakfast!

Preheat oven to 350 F.

On a baking sheet, spread 1/2 c sliced tigernuts, 1/2 c coconut flakes, & 2 T black sesame seeds. Place in oven and stir every couple minutes until golden and fragrant.

Bring 2 c unsweetened coconut milk to a boil in a large saucepan. Turn to a simmer and add a few drops of stevia or a few teaspoons of coconut sugar to your desired sweetness. Add a pinch of sea salt and cinnamon, ginger + nutmeg to taste. 

Once the coconut & tigernuts are golden, add to saucepan and bring back to a boil (reserve a small handful to top). Stir constantly until soft & creamy & most of the liquid is absorbed. 

Pour into 2 bowls and top with extra toasted goodness, a drizzle of pure maple syrup, and fresh fruit.

 

Roasted cauliflower steaks with local greens and tahini sauce

The perfect winter vegetable dish!

Slice one large head of cauliflower into 1/4” steaks. Place on a parchment-lined baking sheet and drizzle with evo avocado oil & coconut aminos. Roast in an oven preheated to 400°F for 20 minutes, then flip and roast until browning.

In a blender, add:
1 clove garlic
Juice of 1 lemon
Pinch of sea salt
1/3 c raw organic tahini

-blend until smooth (add water as needed to desired consistency).

Once cauliflower is done, add a large handful of local greens to the top and roast a few more minutes.

Plate steaks and drizzle with tahini sauce + top with fresh parsley. Serve sprinkled with a few baruka nuts for a little crunch and your protein of choice on the side for a well balanced meal.

We ate with lemon roasted salmon + drizzled the tahini sauce over everything and it was amazing.

green bean & squash chicken salad

Umm, YUM. Leftovers lunch:

Green bean & squash chicken salad

Serves 2:

2 c cut & steamed green beans
1/4 c avocado oil mayo
1/2 avocado, mashed
1 c chopped fresh arugula
1/2 t black pepper
1/4 c barukas nuts (or nuts/seeds of choice)
1-2 c sliced & roasted delicata squash
8 oz grilled or baked free range organic chicken, cut into bite-sized pieces

Mix it all together and eat!