Paleo Pressure Cooker Beef Stew!

Ingredients:

  • 2 lbs beef stew meat (I used butcher box) Cut into 1½ -2 inch pieces
  • 2 T avocado oil
  • 6 carrots, peeled and cut into chunks
  • 6 celery stalks, cut into chunks
  • 1/2 – 1 onion, chopped
  • 4 cloves of garlic
  • 1 6oz. can tomato paste
  • 1 package mushrooms
  • 32 oz. carton of chicken or beef bone broth (or 4-6 cups)
  • 4 potatoes of choice, cut into chunks
  • 2 t dried thyme
  • 2 bay leaves
  • Salt and pepper

Directions:

  1. Heat 1 T avocado oil on the “sauté” or “brown” function on your pressure cooker.
  2. Once it is hot add ½ of the beef to the pot in a single layer and sprinkle with salt and pepper.
  3. Brown the beef on both sides (about 4 min per side) then transfer to a bowl to rest. Then brown the second half of the stew meat, adding more oil if necessary.
  4. Remove the remaining beef from the pot and add more avocado oil. Place the onions in the pot and sauté for a few minutes. Once the onions have begun to soften, add the garlic and stir.
  5. Deglaze the pot by adding 1 cup of broth and scraping the bottom. Then add the remaining bone broth.
  6. Add the tomato paste, mushrooms, thyme, bay leaves, and salt and pepper to taste.
  7. Stir then add the beef and stir again.
  8. Add the celery, potatoes, and carrots to the top- Do not stir.
  9. Close the lid to the pressure cooker and seal the steam release valve. Cook for 35 minutes at high pressure.
  10. Once the time is up, allow the pressure to release on its own (do not use the quick release function). This should take 10 more minutes.
  11. Release any remaining pressure with the quick release valve then open the pot.
  12. Remove the bay leaves if you can find them and stir it all together!
  13. Serve hot and enjoy!

Notes:

  • This recipes works for all types of pressure cookers! Not just Instant Pots! I actually have GoWise.

My Daily Smoothie Recipe

This is my breakfast that I have almost every day. I like to change up the ingredients to keep it interesting, but I am sharing the base recipe below. What is important to me is for the shake to be nutrient dense and also calorie dense, so it keeps me full for a long time and fuels my workouts (or replenishes my body post workout). I make sure to include fiber, fat, protein, greens, and carbs!

Recipe:
✨1 cup water or unsweetened almond milk (liquid)
✨1 scoop protein powder (usually @julianbakery chocolate beef protein)
✨1/2 avocado or 1-2 T nut butter (fat)
✨2 cups power greens (greens)
✨1 scoop @vitalproteins (more protein/collagen)
✨1 T flax or chia seeds (fiber)
✨1/2 banana or blueberries (if you are keto, remove the carbs)
✨1 t spirulina or maca (optional superfood)
✨Ice cubes (if you like it thick)

-Blend all of the ingredients together until well mixed then add your favorite toppings.
-Topping ideas- gf or grain-free granola, cacao nibs, coconut flakes, nuts or seeds, almond or coconut butter, fruit, etc! The sky is the limit for toppings.

Some people may scoff at the idea of drinking your breakfast or having protein powder instead of whole foods but I have found that this works the best for me and many of my clients. Shakes are easy to make and you can take them on the go if you have a busy schedule. I make sure to include plenty of whole foods and proteins throughout the rest of the day. When I was knee-deep in sibo symptoms, it was the only meal that I didn’t experience digestive distress (more about sibo later). In addition to that, it keeps my blood sugar stable and I have tons of energy!

Easy Summer Recipes

I made another fun recipe video for you guys!! Please find the link for the video on my Instagram and the full recipes below! 🙂

https://www.instagram.com/tv/B_7-m5Vj-je/

Burgers, Grilled Asparagus, and Sweet Potato Fries

Grilled Grass-fed Burgers

  • 1 package of ground beef (I used 80/20)
  • ½ t onion powder
  • ½ t garlic powder
  • Salt + Pepper to Taste
  • 1 egg
  • 1 t of your favorite seasoning (optional)

Preheat the grill. Mix all of the ingredients together in a large bowl and then form into patties. I made four patties. Grill for about 3 minutes per side on high heat (or until cooked to your liking). Let rest for a few minutes before serving. Serve with your favorite burger condiments! If you want to add cheese to the burger, make sure to add it on during the last minute on the grill.

Grilled Asparagus

  • 1 bunch of organic asparagus
  • Salt + Pepper to Taste
  • Avocado Oil (spray or pour)

Rinse the asparagus well and then break or cut the bottoms of the stalks off. Place in the grill tray over medium/high heat and sprinkle with salt, pepper, and oil. Cook for about 5 minutes stirring occasionally. Note: You can make without a grill tray but you have to be careful the spears don’t fall through!

Sweet Potato Fries

  • 4 medium sweet potatoes
  • Avocado oil (spray or pour)
  • Salt + Pepper to Taste
  • Chili flakes (optional)

Preheat oven to 420 degrees. Rinse and peel the potatoes then chop into fry size pieces. Line a baking sheet with parchment paper. Spray the pan with avocado oil then spread the potatoes out evenly. Spray them with avocado oil, then sprinkle with the spices. Bake for ten minutes, flip, then bake for ten more minutes or until they are done! They are best when they have a little char on the edges. Note: If you don’t have avocado oil spray, place the potatoes in a bag or a bowl and pour 1-2 T of oil over the potatoes, then stir or shake to coat them evenly before spreading out onto the pan.

Find the Video

Bliss Balls!

Bliss Balls

Healthier No Bake Cookies

Course Dessert, Snack
Keyword bliss balls, chocolate, dairy-free, gluten-free, no-bake, raw balls, recipe, snacks

Ingredients

  • 1/2 cup GF oats
  • 1-2 T maple syrup
  • 2 T cacao powder
  • 2 scoops collagen peptides optional
  • 1 t vanilla
  • 1/3 cup almond butter or PB
  • 1/3 cup almond flour
  • 3 T melted coconut oil

Instructions

  1. Mix all of the liquid ingredients together first then add the dry ingredients. Roll into balls and enjoy! 

Carrot Apple Muffins!

There is nothing that screams Easter bunny more than carrots! I adapted an old recipe created by a good friend and made it healthy 🙂 This recipe is extremely versatile and you can easily add and remove ingredients and they will still taste great! For example, if you are missing a few things or if you don’t have the correct flour, just use what you have! Enjoy and have a beautiful Easter weekend.

Carrot Apple Muffins

Course Breakfast, Dessert, Snack
Keyword dairy-free, dessert, gluten-free, muffins, snacks
Servings 18 muffins

Ingredients

  • 3 eggs
  • 1/2 cup melted coconut oil
  • 1/2 banana
  • 2 t vanilla
  • 2 cups grated/shredded carrots grate yourself or buy them pre-shredded
  • 2 cups chopped apples
  • 1 cup almond flour
  • 1 cup oat flour
  • 1/2 cup coconut sugar
  • 2 t cinnamon
  • 1/2 t salt
  • 2 t baking soda
  • 1-2 t pumpkin pie spice
  • 1/2 cup coconut flakes
  • 1/2 cup chopped walnuts
  • 1/2 cup raisins optional

Instructions

  1. Preheat oven to 350 degrees.

  2. Beat together the oil, eggs, banana, and vanilla.

  3. In a separate bowl, combine all of the other ingredients in a large mixing bowl.

  4. Fold the liquid mixture into the dry ingredients until well combined.

  5. Line a muffin tin with baking cups and full each one 3/4 full of the batter.

  6. Bake for 20 minutes or until cooked through.

Recipe Notes

Serving suggestion: Tastes great served warm with melted grass-fed butter spread on top! 🙂

GF + Grain Free Brown Butter Sugar Cookie Recipe

It’s cookie time!! Spring is in the air and I wanted to share my gluten free and grain free cookies recipe! This recipe is just in time for Easter as well 🙂 I first tried brown butter cookies on a trip to Paso Robles at the Brown Butter Cookie Company and I was immediately hooked. I knew I had to try to recreate the recipe myself so here it is!! Let me know what you think!

Gluten Free/Grain Free Brown Butter Sugar Cookie Recipe

Course Dessert
Keyword cookie, gluten-free, recipe
Prep Time 30 minutes
Cook Time 10 minutes

Ingredients

  • 3/4 cup butter Pasture raised (I like Kerrygold)
  • 3/4 cup coconut sugar plus 1/8 cup for rolling
  • 1 egg
  • 1/2 t vanilla extract
  • 3/4 t baking powder
  • 1/2 t salt
  • 1/2 cup coconut flour
  • 1/2 cup almond flour
  • 1/2 cup cassava flour

Instructions

Brown Butter

  1. Melt the butter over medium heat in a small pot, stirring occasionally as the butter simmers.

  2. The butter is done when it is dark yellow/light brown in color. The particles at the bottom of the pan will be dark brown and it will have a nutty aroma.

  3. Remove from heat, place in fridge, and bring back to a solid.

Cookie Dough

  1. Preheat the oven to 350º and line a cookie sheet with parchment paper. 

  2. Add the butter and coconut sugar to a mixer and beat on high for about five minutes or until fluffy. After scraping the bowl, slowly add the eggs, vanilla, baking powder, and salt.

  3. Once well-combined, slowly add each flour to the mixer, and beat until smooth.

  4. Roll dough into 1½ inch balls and roll them in the remaining coconut sugar (in a separate bowl). 

  5. Place 12 cookies on a baking sheet and use a fork or the bottom of a drinking glass to press down each cookie to flatten.

  6. Bake for 10-15 minutes and cool on baking sheets.

Recipe Notes

  • To make #nutfree, use more cassava flour in place of almond flour!
  • To make #paleo, substitute the butter for ghee or coconut oil.
  • To make #vegan, substitute a #flaxegg instead of a real one, and coconut oil for the butter.
  • To make cookie shapes, roll out the dough on a floured surface with a rolling pin. I used cassava and tapioca flour so the dough didn’t stick. The use your favorite cookie cutters! Carefully transport to a parchment paper lined cookie sheet and bake. FYI these cookie are easily breakable because they do not contain gluten which is a binder!
 

My Experience with Amenorrhea

Today it is time to dive into a subject that is near and dear to my heart. Today I will be talking all about amenorrhea! So first things first… what is amenorrhea and why do I want to talk about it? Amenorrhea, simply put, is the abnormal lack of a period. Primary amenorrhea is when a woman never has a period, and secondary amenorrhea is when a woman originally gets her period during puberty, but then it goes away.

There are MANY different reasons why this may arise and become an issue for a woman. This is a very scary subject, especially for those of us in our child-bearing years! I am going to use this post to share my experience and talk about what I did to try and get my period back. I hope that this post is helpful and you learn a little bit more about this subject from what happened to me. And trust me, it is still a work in progress.

Those that are close to me know how much of a challenge this has been. There were times where I would be crying and not be able to sleep because I thought that we would not be able to have kids. Taylor was scared too. But I did not give up or give in, I continued to try new things that could lead me in the right direction. And I wanted to make sure these things were holistic approach, instead of using medication, hormones, etc. However, if it came down to it, I would’ve tried anything. I tell you all of this because being positive and optimistic about this situation really did help me. If I would’ve just given up or given in, I wouldn’t have known the power in healing my hormones naturally. I was determined to get healthy and fix my hormones and not give up, which eventually lead me to success.

Let’s start from the beginning. I was on the pill for about 10 years. When I was in college I started to notice that even on the “sugar pill” week, I would not have a period. It was at this time when I decided I should take a break from the pill and make sure my body was still in good hormonal shape. I was proven that this was not the case when my period never came back. It is true that I didn’t know too much at this time about how birth control can cause the body to get out of whack. Some people call this, Post-Birth Control Syndrome, which is basically a name for all of the symptoms that arise when one stops taking the pill. Symptoms range from acne and hair loss, to complete loss of a menstrual cycle. I started seeing my conventional medicine doctors to try and figure out what was wrong with me. Most doctors just told me to go back on the pill to get my cycle to normalize. They didn’t understand that that wasn’t my goal and I wanted to get it back naturally. I fell for it the first time and went back on the pill. After a couple of months with extreme symptoms (breast tenderness and enlargement, cramps, etc.) I stopped the pill again and went to a conventional medicine specialist.

Luckily, the specialist listened to me and decided to do a few more tests to figure out what was wrong. We took what felt like hundreds of vials of blood, and when nothing showed up we did a transvaginal ultrasound to look at all of the internal organs. That was quite the experience. Nothing showed up there except the uterine lining was very thin. There are a number of reasons why the lining could be thin, ranging from a woman not getting enough estrogen, to scarring of the cavity from previous surgery. This was concerning to me because it meant that I was nowhere near having a period. A woman needs her uterine lining to thicken in order to prepare for the implantation of a fertilized egg to become pregnant.

The last step that was taken was to get an MRI of my pituitary gland to see if there was a tumor. This was because my doc thought that my pituitary gland wasn’t able to communicate to send out hormones to the rest of my body. There was no tumor. In my last meeting with that doctor to go over the results, she basically said she didn’t know what was wrong, I should go back on the pill, and if I wanted to have kids I would have to start looking into other options. Wow, that hurt. Can you imagine being told that?

For some reason, I was still confident and wanted to keep trying. I started doing my own research and began to really get into holistic nutrition (I had a few other medical issues going on as well). I wanted to heal my body from the inside out and find the root cause of my problems. I started with doing what I could with my diet to get healthier, changing to mainly nutrient-dense, whole foods. When I moved up to Seattle, I immediately looked for a naturopath or a functional medical doctor. I wanted someone to help me take the natural route. After all of this time, my doctors never told me that sometimes it takes a while to get your period back after you are on the pill. They never said that my hormones might just be out of whack and need to be leveled out over time. I was just urged to get back on the pill. The funny thing was that my naturopath still was suggesting all types of different hormones and supplements to take. I would’ve been more open to supplements and bio-identical hormones if I was actually trying to conceive right then and there but since I am not, I opted out. I focused on my diet with the help of a few supplements to start balancing out my body’s hormones, vitamin and mineral levels.

Since this story is getting long, I wanted to lay out the rest of the process in an easy to read format. Below is a summary of the entire process:

  • A review of the different things that docs had tried:
    • Re-starting the pill- she basically told me if I didn’t menstruate, I would get early-onset osteoporosis so I needed to take the hormones.
    • Every blood test under the sun
    • Transvaginal Ultrasound
    • MRI of pituitary gland to see if there was a tumor
    • Urged me to take all sorts of bioidentical hormones including pregnenolone and progesterone.

**To be quite honest, all of these steps were pretty extreme. If we would’ve just started out trying to balance my hormones naturally, we could’ve skipped these steps.

  • What has actually helped:
    • Eating more (and eating lots more healthy fat)
    • Fully transitioning to a nutrient-dense, whole foods diet
      • No fake/artificial ingredients, sweeteners, etc.
      • Don’t eat gluten or dairy on the regular- but I don’t deprive myself either (YOLO!) I believe in a balanced mindset and lifestyle approach.
      • I just try to eat foods that make me feel good, not bad!
    • Gaining a little body weight and body fat- It is never easy for a woman to gain weight or fat, even if there is a good reason for it. But if we just keep our end goal in mind, it makes it all worth it.
    • A little less heavy weights, a little more body weight workouts
    • A little less cardio
    • Reducing stress!
      • I actually got my first period 2 months after I quit my job when we moved to Kirkland. This, however, was alongside everything else I was working on.
    • Acupuncture- We focus on fertility, digestion, and sleep.
    • Yoga- Perfect for putting your mind at ease J Meditation also can help.
  • Why did this happen to me in the first place?
    • There are many different factors that can contribute to amenorrhea in general, but I have listed the things below that were most likely factors for me:
      • Being on the pill for many years
      • Losing too much weight my senior year in college. This was actually unintentional when I got super into bodybuilding style workouts.
        • This is also when I noticed no bleeding in between cycles of the pill. I stopped the pill to see if I could get my period naturally and it never came (this was about 5 years ago).
        • I slowly gained weight back up over a two year period of time in a healthy fashion. The problem at this point was that doctors just could not figure out my unexplained lack of a menstrual cycle.
      • STRESS– It is kind of crazy that I actually got my period back for the first time a couple months after I quit my corporate job. Stress is a killer and can cause a multitude of problems that most people don’t know about or don’t think about.

As mentioned above, there is a happy ending to this story and I did get my period back after a few long years of working on it. At first it was every three months, then every other month, and I finally had my first 28 day cycle last month! It is still an ongoing process, however. My journey does not just stop here. My hormones are still a little bit unbalanced and I can tell that because I have symptoms of estrogen dominance. I got my blood work done and my estradiol was through the roof. But instead of taking all types of bio-identical hormones and supplements, I decided I still want to try balancing this out on my own. I will keep you updated on how that goes 🙂 I am going to take the Dutch Test soon and that will take a deeper dive into my hormones and my body’s ability to detox estrogen, etc. I believe that my body is just going to have to learn how to detox estrogen again because it has not been having regular cycles for very long.

PLEASE reach out to me if you have any questions about this post. I am happy to talk in more detail about my experience with you if you want to know more! Thank you so much for taking the time to read this and I hope it resonates with a few of you, and helps some of you in your fertility journey. If you are looking for a nutritional therapist to help you along the way, I am more than eager to help women with their hormones! Lastly, I just want to point out that this post is just to share my story, but everyone’s body is different so what may have worked for me, may not work for you. What may have caused my amenorrhea, may be different than the reason you lost your period. I am not trying to say that any doctors were in the wrong, I am just trying to tell my story and help others be their own health advocates. When sharing my experiences, I want others to learn and feel empowered in their own journeys!

Paleo Thai Red Curry

When I first posted on my Instagram stories that I was making red curry for dinner, I received so many requests for the recipe so I knew I had to share. This is a recipe that I make from memory so it took me a while to write it all out 🙂 Please know that this recipe is extremely versatile and you can use your favorite protein and vegetables, not just the ones listed. Enjoy!

Easy Paleo Thai Red Curry

I used to make this as a kid with my dad for my family dinners. This recipe is my revised paleo version that tastes just as great!

Course Main Course
Keyword recipe, thai
Cook Time 25 minutes
Servings 4 people

Ingredients

  • 2-3 T Coconut oil
  • 2-3 T Red curry paste Use less if you don't like it too spicy. Mae Ploy is the very BEST brand out there.
  • 1 pound Frozen Wild Argentinian Red Shrimp
  • 2 cups Shredded carrots
  • 2 cloves Minced fresh garlic
  • 2 t Minced fresh ginger
  • 1-2 cans Coconut milk I use full fat coconut milk because it thickens up the curry. If you don't like your curry to be too soupy, start with only one can.
  • 3 T Coconut aminos
  • 1 t Red Boat Fish Sauce
  • 1 pound Snow peas
  • To Taste Salt and Pepper

Instructions

  1. Heat the oil in a large pot/deep skillet over medium heat. 

  2. Once hot, add the curry paste and sauté for 2 minutes. 

  3. Add in the shrimp, carrots, garlic, and ginger and stir until the red curry is evenly coated over all of the shrimp. 

  4. Pour in the coconut milk, aminos, and fish sauce and stir until well combined. 

  5. Bring the curry to a boil and then reduce heat, cover, and simmer for 10 minutes, stirring occasionally. 

  6. Add in the snow peas and continue simmering for 10 more minutes until all ingredients are cooked through. 

  7. Add salt and pepper to taste. 

  8. Serve on top of cauliflower rice with top with lime slices, fresh cilantro, and peanuts! 

Recipe Notes

Feel free to change out the protein and the veggies! I used to only make this dish with pork, bamboo shoots, and red peppers. Taylor loves it with shrimp, snow peas, and carrots! Pick your favorite meat and vegetables it will still taste good because this is a very versatile recipe. 

Note: If your shrimp aren't raw and frozen, you will need to add them in at the end because they will get way overdone if you simmer them for 20 minutes. This is also why we added the snow peas in at the end. 

The Ultimate Paleo Granola Recipe

Homemade Paleonola!!! ??
I have been wanting to try this recipe for a long time and it finally happened. I was happy because not only did I love it, but it received glowing reviews from my friends and family!! ❤️

Recipe⬇️
2 T chia seeds
1 t cinnamon
2 t vanilla
2 T almond butter
1/4 cup coconut oil (melted)
1 cup unsweetened coconut flakes
1 cup chopped raw almonds
1 cup raw pumpkin seeds
1 cup chopped raw pecans or walnuts
2 T maple syrup
2 T coconut sugar

*Mix all of the ingredients together. Bake at 300 for 30 min stirring halfway through * Add only 1 T of each sweetener if you want it less sweet ?

Give it a try, you won’t be disappointed!

Simple Salmon Dinner

This meal is a staple in our house and works for lunch or dinner. It is well balanced and includes protein, carbohydrates, and fat. I have really been loving my green beans lately (topped with olive oil, salt, and pepper of course)! I would have to say wild-caught salmon is one of the healthiest foods you can eat with an abundance of omega-3 fats. The quinoa finishes out the dish and fills you up 🙂 All of this can be freshly prepared in less than 30 minutes!

To make:

*Wild Salmon- Heat a cast iron skillet until hot and use coconut or avocado oil. Sear the salmon for about 3 minutes per side and sprinkle with salt and pepper. Top with Green goddess dressing from Trader Joes.

*Organic green beans- Steam for 10 min and top with olive oil, salt, and pepper.

*Organic Quinoa- Soak the quinoa overnight then rinse before cooking. Bring 2 cups of water to a boil in a medium sauce pan with 1 cup quinoa. Once boiling, reduce heat and simmer for about 20 min until all of the water is gone, stirring occasionally.

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