Vitamin 101 [VIDEO]

You are what you eat, but the over processing of food, chemicals, pollution and depleted soil nutrients are robbing your food of essential vitamins and minerals. All of this, combined with poor lifestyle choices and it becomes clear why the health of American’s is declining at a rapid pace. A poor diet and the associated vitamin and mineral deficiencies have been linked to things like heart disease, obesity, high blood pressure, type 2 diabetes, cancer and autoimmune diseases.

Supplementation can be a great way to ensure you are getting enough nutrients but it is important to know how to research quality supplements and how to supplement properly based on your body’s individual needs.

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

Grass-Fed Salisbury Steaks

Advanced & Core Plan
Serves 4-6
This is a recipe I distinctly remember being on my moms recipe rotation.  It is a comfort food for sure.  This oven-baking method and flourless gravy makes it super easy and amazingly healthy.
I have pleasant memories of this dish but for those of you having nightmarish flashbacks of school lunch or TV dinner Salisbury Steak, give this recipe a chance.  It will be worth it.
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2 lbs grass-fed, grass-finished ground beefIMG_8937
2 organic eggs
1 cup almond meal
1 tsp black pepper
1 tsp sea salt
1 tsp ground mustard
1 tsp onion powder
½ tsp fresh grated nutmeg
Gravy:
3-4 cups grass fed beef broth, preferably homemade (The crockpot method is very simple)
1 tsp black pepper
Coconut cream from 1 can of coconut milk (Chilled for at least an hour so that the cream separates.  Open the can and pour the watery portion into a bowl for a separate use) and combine with 1 tsp vinegar or lemon juice + 1/8 tsp salt (to make a sour cream like taste) or organic sour cream
4 tsp arrowroot powder
1 package sliced mushrooms, sliced
Preheat oven to 350 degrees.
Combine all of the “steak” ingredients in a large bowl.  Separate into 9 equal patties, pressed a little thinner than a hamburger and place in two large glass baking dishes.  Bake for about 25 minutes or until cooked through.
Meanwhile, combine the broth, pepper, and mushrooms if desired in a saucepan and heat to a simmer.  Add coconut milk and then take a ladleful of broth and mix it with the arrowroot powder in a separate, smaller bowl (if you try to put the arrowroot powder directly into the pan, it will form clumps).

Crockpot Grass-Fed Beef Broth

Grass-fed beef broth has long been touted for it’s amazing health benefits.  Broth is wonderful for healing from illness, contains essential vitamins and minerals, promotes digestion and helps heal your gut, inhibits infection, is anti-inflammatory, and promotes healthy bones.  Although this doesn’t make a huge batch of beef broth, the advantage is that the cooking time is shorter and the wonderful smell won’t keep you awake at night.  Roasting the bones before putting them in the crockpot helps intensify the flavor.

beef broth1 lb grass fed beef bones
3-4 organic carrots, roughly chopped
3-4 celery ribs, with leaves, roughly chopped
1 onion, roughly chopped
½ head garlic, peeled and smashed
2 tbsp apple cider vinegar
3 quarts filtered water
Preheat the oven to 350 degrees.
Place beef bones on a rimmed baking sheet and roast for about an hour.  Put the vegetables in the bottom of the crockpot and put bones on top and add water.  Set the crockpot to high and bring to a boil (about 4 or so hours).  Lower the crockpot to low and cook for an additional 12-48 hours)
Strain the mixture (you can do a second strainer like mesh or cheesecloth if you want the broth even clearer).  Transfer to mason jars.
Let cool before storing in the refrigerator or freezer.

Braised Fennel

Serves 4

Core & Advanced Plan

This is a vegetable that is often overlooked at the grocery store.  It is in the celery family but is much more flavorful and aromatic.  When sautéed or braised, it tastes delicate and delicious.

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1 head fennel

2 tablespoons grass fed butter

1 clove garlic, minced or pressed

salt and pepper to taste

Cut fennel in half longways and slice into crescents about 1/4 inch thick.  You can save the small green tops to garnish if desired.  Heat butter in skillet but do not brown.  Add fennel, garlic, salt and pepper.  Sautee until softened.  Serve immediately.