InstantPot Chicken Pho Soup

This is a fantastic recipe that is simple but full of flavor.  The rich stock with the contrast of fresh veggies and egg is amazing.

Advanced & Core Plan

Servings 8-10

1 tablespoon of sesame oil
1 teaspoon of freshly grated ginger
3 cloves of garlic, minced
8 oz fresh mushrooms, sliced
1 small head bok choy, chopped
1 whole 3-4 pound organic, free range chicken, giblets removed
2 tablespoons of coconut aminos (or liquid aminos)
2  cups of grass-fed beef broth
6 cups filtered water
2 teaspoons sea salt
1/2 teaspoon freshly ground pepper
1 package mung bean noodles (bean threads)
1 large organic carrot peeled and grated
1 cup of thinly sliced organic baby spinach
Add ins:
Soft Boiled Egg
Sesame Seeds for garnish

For soft boiled eggs:
Place trivet in Instant Pot and add 1/2 cup of water.
Place four eggs in Instant Pot, lock lid and set on sealing.
Using Manual setting, set to High Pressure for 3 minutes.
When done, Quick Release pressure and remove eggs and place in ice water until cooled.
For the soup:
Set Instant Pot to Saute. Heat sesame oil, garlic and ginger and cook for 1-2 minutes.
Add sliced mushrooms and bok choy and sautee for another 2 minutes.  Add grass-fed beef broth, water, aminos, 2 teaspoons sea salt, freshly ground pepper and chicken to the pot.
Turn off Saute function, lock Instant Pot lid in place, Set to soup/broth and make sure pressure valve is set to sealing Cook at High Pressure for 20 minutes.
Instant Pot will take 15-20 minutes to come to pressure, then will start the 20 minutes of cooking.
Do a Quick Release and carefully open Instant Pot.
Remove whole chicken and set aside to shred and add back i to the soup.
Turn Instant Pot back to Saute function and let chicken broth come to a boil.
Stir in the mung bean noodles and let sit for about 5 minutes.
Shred chicken into pieces and add back into the soup.  Discarding bones and skin or save to make more stock.
Ladle into bowls and add carrots, spinach sesame seeds and halved eggs.

recipe modified from https://www.number-2-pencil.com

Instant Pot Chicken Fricassee

This is a simple dish based on the French classic.  Many French dishes rely on simple ingredients and a single pot.  The flavors are amazing and it presents somewhere between a stew and a sautee.  The bulk of the time in preparing this dish is in the chopping so you can do that ahead of time.  It also makes for great leftovers.

Advanced or Core Plan

Serves 4-6

(4 slices) nitrite free turkey bacon, cut into thin 1/4″ pieces
8 pieces skin on / bone in organic, free-range chicken thighs (around 2 lbs)
1 medium organic onion, finely chopped
2 stalks organic celery, finely chopped
2 medium organic carrots, chopped
1 carton button or cremini mushrooms, sliced
2 tbsp arrowroot powder
2/3 cup dry white wine (optional)
4 cups organic, free range chicken broth
1 lbs organic baby red potatoes, halved if large (Core Plan) or cauliflower florets (Advanced Plan)
4 sprigs fresh thyme or 1 tsp dried
1 dried bay leaf
4 sprigs fresh parsley or 1 tsp dried
2 tbsp lemon juice
1/2 tsp Himalayan salt, divided
1 tsp black pepper, divided
1/4 cup organic heavy cream (preferably grass-fed)
2 large organic egg yolks

Set Instant Pot to Sauté, let heat and after a few minutes add the turkey bacon. Let cook until bacon is just starting to crisp, about 3-4 minutes. Remove bacon from Instant Pot.

Season chicken on both sides with 1/4 tsp of salt and 1/2 tsp of pepper. Add in batches (do not crowd pot) to Instant Pot and cook until browned on both sides, about 4 minutes per side. Remove and set aside.

Add onion, celery, carrots, and mushrooms to the pot. Season with remaining 1/4 tsp of salt and 1/2 of pepper. Cook, stirring after a few minutes until vegetables are starting to brown. Around, 5-7 minutes.

Sprinkle arrowroot powder over vegetables and mix to coat. If using, slowly add the white wine while stirring the entire time. Turn Instant Pot off.

Add broth, potatoes, thyme, bay leaf, parsley, lemon juice to the Instant Pot. Return bacon and chicken to the pot.

Close the lid and set valve is set to “sealed” and cook at high pressure for 10 minutes.

Manually release the valve to venting and let the pressure release. Open the lid and set back to sauté. Whisk the cream and egg yolks together in a small bowl and slowly add a ladleful of broth from the pot to temper the eggs.  Be sure to whisk the whole time. Add the mixture to the pot and cook for 2-3 more minutes until broth has thickened a bit.  Turn your Instant Pot off and add additional seasoning if desired.

Cauliflower Power

Cauliflower…possibly the world’s most versatile food!

I usually tell people to stay away from white foods but cauliflower is definitely the exception to that rule.  Below are 14 ways you can use cauliflower but there are certainly many more.

In addition to it’s taste and versatility, cauliflower has amazing health benefits!

Nutritious –  cauliflower is loaded with vitamins and minerals.  In fact, many people don’t realize that it is an excellent source of Vitamin C, Vitamin K, protein, B-vitamins, and potassium

Fights Cancer – Cauliflower is a cruciferous vegetable and contains sulforaphane, indoles and isothiocyanates which are known to help kill and slow the growth of cancer cells.

Lowers Inflammation – cauliflower contains indole-3-carbinol (I3C) which is a compound that has been shown to prevent inflammatory responses.

Feeds the Brain – cauliflower contains choline, another B vitamin related to brain health, especially cognitive function and memory

Improves Digestion – cauliflower contains fiber which supports digestive health.  It also contains glucosinolate which has been shown to help keep bad bacteria in check.

Provides Antioxidants – cauliflower is loaded with antioxidants and sulfur-containing nutrients which help with detoxification and defense against free radicals.

14 Ways to Use the Power of Cauliflower

Mashed Cauliflower

Blasted Cauliflower

Cauliflower Rice

Fried Cauliflower Rice – simply make cauliflower rice out of 1 head of cauliflower and set aside.  Heat 1-2 tablespoons of coconut oil in a non-toxic skillet.  If desired, add onions, peas (core plan only) and peas (core plan only) and cook to desired doneness.  Add riced cauliflower.  When heated, add Liquid Aminos or Coconut aminos to taste.  Make a well in the middle and pour in 2-3 scrambled organic eggs and cook until done.  Stir into the rest of the mixture.

Spanish Cauliflower Rice

Risotto Style Cauliflower

Cauliflower Rice Pilaf –  Rice the cauliflower and add to a pot with 1 – 1 1/2 cups organic free range chicken broth, 2 tablespoons butter, 1/4 teaspoon garlic powder, 1/8 teaspoon black pepper, dash of paprika, dash of onion powder.  Optional – roasted almond slivers.  Cook until cauliflower is cooked and liquid is mostly reduced.

Loaded Cauliflower Chicken Bake

Coconut-Lime Cauliflower Rice and Chicken

Pizza Crust/Breadsticks – Rice and cook 1 head cauliflower and while hot, drain and squeeze out moisture.  Add 1/2 cup organic shredded mozzarella cheese, 1/2 cup organic parmesan, and 1 large free range organic egg.  Mix until combined and form into a circle or oval on a parchment lined baking sheet and cook at 400 degrees for 8-11 minutes.  Take out and add toppings then bake for another 5-7 minutes.

Salmon Chowder 

Buffalo Cauliflower – cut cauliflower into florets and combine with 1-2 tablespoons of avocado oil.  Toss with buffalo sauce (check ingredients) to taste and bake at 400 degrees until done.

Cauliflower Steaks – cut cauliflower into slices about 1/4 inch thick.  Drizzle with avocado oil and season to taste.  Grill on an outdoor or indoor grill pan until done.

Soup Thickener – make mashed cauliflower and use to thicken any kind of soup or stew.  This will also add extra nutrition into your meal.

 

 

 

 

 

 

 

 

 

 

 

Wild-Caught Salmon Chowder

Core Plan
Serves 4
I have been wanting a salmon chowder recipe for a while now and finally threw one together that came out very nicely.  Typical chowders contain white potatoes, corn, and cream, which I normally avoid.  I blended the  cauliflower to give the chowder it’s creamy consistency.  This is a trick that can be used for any typically cream-based soup or stew.  This chowder contains good fats, vegetables, wild-caught salmon and delightful spices that make it a gourmet dish that is quick and simple.  You can leave out the carrots for an Advanced Plan version.
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2 tablespoons grass-fed butter
1 tablespoon coconut oil
¾ cup chopped onion
2 stalks organic celery, chopped
2 carrots, chopped
1 teaspoon garlic powder
½ head organic cauliflower
4 cups organic, free range chicken broth
1 cup filtered water
½ teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon dried dill weed (or ¼ chopped fresh dill)
1 tablespoon dijon mustard
1- 12 ounce wild caught, skinned salmon filet
Heat butter and coconut oil in a large saucepan.  Add carrot, celery, and onion and cook until vegetables just begin to brown.  Add broth, water, salmon, cauliflower, chives, garlic powder, and pepper.  Cover and cook on simmer until salmon is just cooked through.  Remove salmon to a cutting board and flake into pieces.  Meanwhile, scoop out most of the cauliflower (you can leave some florets in the chowder) along with a bit of the broth.  Transfer to a blender and blend until smooth.  Return the mixture to the pot and add the dill, mustard.  Mix well and serve.

VIDEO – Tex Mex Soup

This is a favorite recipe of mine and I make it frequently.  It is nutrient dense because it includes so many healthy veggies.  It is a great way to use all of the produce you have in your fridge.  It is great to take along in a thermos for lunches.  Watch the video here…

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Cabbage Soup

This is super affordable, simple to make and packs a powerful health punch.  It is great for leftovers and can be frozen easily.

IMG_07032 tablespoons grass-fed butter
2 cloves garlic, pressed or minced
½ large onion, chopped
½ large cabbage, chopped into bite-sized pieces
2 quarts organic, free range chicken or vegetable broth (preferably homemade)
2 teaspoons apple cider vinegar

Sea salt and black pepper to taste

Optional
Chopped turkey bacon
Sauteed grass-fed beef
1 tomato, chopped

Core Plan:  Cooked brown rice

Sauté the onion and garlic in the butter until softened but do not brown.  Add cabbage, broth, salt and pepper and bring to a boil.  Let simmer for 1 hour covered.  Add 2 teaspoons apple cider vinegar and any other optional add-ins.