Category: Clean Eats

Clean Eats, Recipes

Vibrant Veggie Lentil Soup

Jamie

Even in the spring and summer I love soup! Its an amazing way to get in more veggies and nourishing broth! I started making my own broth because I was not happy with most products on the market, nor did I want to spend the money on the few I did like. Well, it turned into a thing, and now I sell broth out of my home! You may not believe it, but I spent an entire year perfecting my recipe. For real! If you are local to St. Louis and want to get your hands on my small batch beef, chicken, or lamb bone broth or, my new mushroom broth send me a comment or message and I’ll get you the details!

So about that mushroom broth…I just recently perfected a new broth utilizing some local organic mushrooms from Ozark Forest Mushrooms! I have had the request for a while for a veggie broth, and I decided on a beautiful shiitake mushroom broth that will nurture you and support the immune system. The mushrooms give it both medicinal value but also an incredible depth of flavor!

The recipe below can be made with bone or mushroom broth. You could also add meat or tempeh to up the protein content. Lentils are mostly touted for their fiber content which supports our digestion and overall health. They also add a great texture to soups and I’m just loving this recipe right now for spring. You might even add a splash of fresh lemon juice over the top before serving to brighten it up!

Prep Lentils – 24 hrs before making soup

Soaking lentils and legumes breakdown their natural enzyme inhibitors, phytic acid, and lectins. All of which make beans, legumes, and grains more difficult to digest. Traditional methods of preparing these foods such as soaking, sprouting, and fermenting neutralize these anti-nutrients and improve the bioavailability of the minerals and vitamins inside of these beautiful plants. Consider taking the time to soak your legumes per the instructions below prior to cooking them for better digestibility!

To a large glass or ceramic bowl add:

  • 2 cups Spanish brown lentils
  • 2 Tbsps raw apple cider vinegar
  • ~ 4 cups of water (enough to cover lentils with 1-2 inches of water on top
  • Combine all together in bowl and stir and then cover. Allow to sit on countertop at room temperature for 24 hours.

Ingredients:

  • 2 Tbsp olive oil
  • 1 Large sweet onion
  • 3 cloves of garlic, finely diced
  • 6 celery stocks, sliced into bite sized pieces
  • 6 medium carrot, chopped into bite sized pieces
  • 4 cups of green beans, cut into bite sized pieces
  • 1 large turnup (optional), chopped into bite sized pieces
  • 1 tsp sea salt
  • 14-18 oz jar or can of diced tomatoes
  • 2 quarts of Way-So broth of choice (mushroom, chicken, or beef)
  • 1 bay leaf
  • 2 cups of soaked and rinsed lentils (see above)
  • Dark leafy greens, chopped (optional to add at end of cooking)

Directions:

  • I prefer to use a pressure cooker (Instant Pot) for this, but you could also use a large stock pot and cook the lentils for longer.
  • Turn the Instant Pot to the “Sauté” setting.
  • Add the olive oil, all veggies and sea salt to the pot and sauté until onions are translucent and celery is starting to get soft.
  • Add tomatoes, broth of choice, and bay leaf.
  • Stir all contents together and ensure there is enough liquid to cover all ingredients.
  • Close the lid and seal.
  • Turn the Instant Pot to “Manual” high pressure setting for 20 minutes.
    • If cooking on the stovetop, simmer 30-45 minutes with the lid on, stirring often and start checking the tenderness of the lentils around 20 minutes of cook time.
  • Soup can sit on the “Warm” setting for a few hours before eating. Or, you can vent the pressure immediately.
  • Add optional greens immediately upon releasing the lid and stir in and allow them to wilt.
  • Remove bay leaf and ENJOY!

This is a large batch, but this soup freezes really well!

Optional Toppings:

  • Fresh lemon juice
  • Sprouts of choice
  • Avocado Slices

Struggling with your digestion and don’t know where to start?
Grab a copy of my FREE “Digestive Troubleshooter“ guide today!

Clean Eats, Paleo Recipes, Recipes

Easy Protein-Rich Breakfast Hash

Jamie

When I first started experimenting with eating more protein for breakfast it was a challenge. But I created this versatile and simple hash and it changed my morning (and my whole day)!

The thing I probably like most about this hash is that I can double the batch and my husband and I will have enough for 3-4 days of breakfasts because it reheats so well (in the skillet or microwave)! I love to pop the sweet potatoes back in the air fryer for a tasty and crispy reheat on those as well (but the microwave works too)! Just be sure to store the potatoes in a separate container from the hash so they don’t get soggy!

I will also share a quick hack for extra busy mornings. The Primal Palate Breakfast Blend! You can grab this at Thrive Market, one of my favorite online grocery stores for healthy and specialty items! If your not already a member, here is my Thrive Market Referral Link for 40% off your first order! Load that cart!

So my quick hack is simple – just add about 1 Tbsp of this Breakfast Blend spice to the ground meat, brown it and call it good! If I don’t have time to chop onions, garlic or prep the veggies, this can be a great shortcut. BUT, add the apples and zucchini when you can b/c your going to get lots of great fiber and nutrients from them as well as a nice sweetness from the apples! You won’t be disappointed!

breakfast hash and sweet potatoes

Roast or Air Fry:

  • 2-3 Large sweet potatoes (skin on or off) cubed into ~1″ pieces
  • 1 Tbsp olive oil or avocado oil
  • 1/2 tsp sea salt
  • Combine all together so that sweet potatoes are evenly coated with oil and salt.
  • Air fry for 15 mins at 400F or roast in oven for 15 mins for 400F, mix 1/2 way

Hash Ingredients:

  • 1 Tbsp of fat that is solid at room temperature (lard, coconut oil, tallow)
  • 1 Lb plain ground meat of choice (turkey, beef, pork, bison, venison, lamb, elk)
  • 1 small onion
  • 1/2 tsp sea salt
  • 1/2 tsp oregano
  • 1/2 tsp cinnamon
  • 1/4 tsp turmeric
  • 1 zucchini, grated
  • 1 apple, grated
  • 1 clove of fresh garlic, finely diced
  • Dark leafy greens, chopped (optional)

Directions:

  • Roast or air fry the sweet potatoes as described above.
  • Add fat to hot skillet over medium high heat (cast iron or stainless steel is best)
  • Add onion and sauté until translucent
  • Add ground meat and chop up into smaller pieces
  • Add salt, oregano, cinnamon, and turmeric
  • Cook the meat until just starting to brown
  • Add grated zucchini, apple and garlic
  • Cook until zucchini and apple are soft and incorporated throughout the ground meat
  • If adding the dark leafy greens (for a great mineral boost!), add them at the end and cook just until wilted, stirring them into the hash.
  • Remove from heat and serve with sweet potatoes

Keeps well for breakfast for the week so double or even triple the batch!

Optional Toppings:

  • Avocado
  • Kimchi or Sauerkraut

Struggling with your digestion and don’t know where to start?
Grab a copy of my FREE “Athlete’s Digestive Troubleshooter“ guide today!

Clean Eats, Keto Recipes, Paleo Recipes, Recipes

Dairy Free Yogurt Thats Better Than Store-Bought!

Jamie

I’ve been meaning to post this one for quite some time! I can’t tolerate cow’s milk yogurt, so about 6 years ago, I started a pursuit to find (or make) the perfect homemade dairy free yogurt! This was mostly due to the store-bought stuff costing WAY too much. And over the years, it has morphed into the recipe below. I hope you enjoy it as much as I do. Its a regular staple in our house!

The easiest way to make it is in an Instant Pot with a yogurt setting. However, if you dont have one, its still possible. Just mix up the ingredients in a large stock pot and then pour it into a container (or multiple small containers) that will fit in your crock pot. You can then add about a cup of water to the bottom of the crock pot, place the lid on and set it to the lowest setting (warm would be best) for 9-10 hrs.

One time saving trick I found was to take the Instant Pot stainless insert out and putting it directly on your stove burner to prepare the yogurt. You can also do this with the “sauté” setting on the InstaPot, but then it takes forever for your Instant Pot to cool to a temperature that will not kill those good bacteria you are trying to grow! But if its your only choice, it also works.

Ill walk you through the prep steps and tricks below, but a recipe summary can also be found at the bottom of this post.

First your going to want to soak your cashews (1 cup). I usually do this the day before or in the morning before work so I can make the yogurt overnight that evening. I have soaked them in hot water for only an hour, or 1- 2 days with cold water. Either works if you have a good blender. Be sure to use filtered water if at all possible as chlorine can inhibit the growth of the bacteria.

Strain the soaked cashews, rise them well, then place them in a blender (I’m a big Vitamix fan). The nice thing about cashews is that you don’t have to strain them with a nut milk bag, so it avoids a messy step! Add water to the blender until it reaches the 4 cup mark (with the nuts and water together). Blend on high for about 30 seconds. You can make this ahead and store in the fridge until you are ready to make the yogurt, or just have it at the ready when prepping the yogurt.

You can really use any nut, but you will have to strain the pulp out of the milk. I suppose you could use oat, rice, etc as well but I have not tried this. You might have to play around with the amount of gelatin and tapioca flour you use.

Put 3 cups of filtered water in the Instant Pot insert on your stove burner and heat to a near boil.

Sprinkle 1.5 Tbsp of a high-quality gelatin (from grass fed or pastured beef or pork) and whisk until dissolved. I love this brand Further Food (not sponsored at all, just a fan). Its women owned and the quality is top notch.

Once the gelatin is all whisked in and dissolved, pour in the homemade nut milk into the pot. Add 2 Tbsp of organic cane sugar and whisk to dissolve. You need the sugar as food for those bacteria you want to grow. You cannot make yogurt without it. During the fermentation process, it will get “eaten up” and very low levels of sugar will actually be left in the batch. Continue heating the mixture.

In a small bowl, add 1/4 cup tapioca flour and about 1/4 – 1/2 cup of water and whisk until blended. You will need this prepared BEFORE the milk mixture starts bubbling!

Watch the mixture closely, as soon as it starts bubbling, add the tapioca slurry and quickly whisk into the pot. Whisk and allow to boil for about 15 seconds. No longer. Then turn off the heat and move to a cool burner.

Allow to cool to 110 degrees or less, whisking periodically as it cools if you are able (this is optional but can make for a smoother yogurt and speeds up the cooling). Then add your yogurt starter and whisk it through. I have found that this vegan starter from Cultures For Health to make the best tasting yogurt, but I have also used high quality probiotic capsules well (make sure they don’t contain any prebiotic fibers). In a pinch I have also used 1/2 cup of store-bought plain dairy free yogurt. If using probiotic capsules, you have to experiment a little with your formula. Try adding just one capsule to start and if its not very tangy, add more on the next batch or let it go longer.

A trick is that once you have made a batch, set aside 1 cup (in the fridge) that is off limits for eating, so you can use it to start your next batch! It works great!

Place the stainless insert containing your yogurt mixture into the Instant Pot, put on the lid (vent can remain open or closed), and push the “Yogurt” button and set for 9 hours.

You can open and taste the yogurt after 9 hours and if it isnt tangy enough, put in back on for another 2-3 hours and try again.

The yogurt will be runny coming out of the Instant Pot, but will set up nicely in the fridge. Whisk and then pour the mixture into large glass mason jars (wide mouth is best), seal and place in fridge. It sets up in about 2-3 hours.

I love making parfaits with grain free granola and berries, using it as a topping, or just eating it straight up! You can of course add cinnamon or vanilla to it to flavor it, but I would recommend doing this AFTER fermentation so you dont inhibit the growth of those good guys! However you eat it, I hope you enjoy this. It might sound intimidating, but its really quite simple once you do it a few times.


Cashew Milk:
* 1 cup soaked cashews
* 3 cups filtered water
Blend for 30 sec in high powered blender

Ingredients:
* 3 cups filtered water
* 1.5 Tbsp high quality gelatin
* 4 cups homemade cashew milk
* 2 Tbsp cane sugar
* 1/4 cup tapioca flour + 1/4 – 1/2 filtered water – whisked together
* vegan yogurt starter or 1 cup of store-bought plain vegan yogurt

Directions:
1) Put 3 cups of filtered water in the Instant Pot insert on your stove burner and heat to a near boil.
2) Sprinkle 1.5 Tbsp of a high quality gelatin (from grass fed or pastured beef or pork) and whisk until dissolved.
3) Once the gelatin is dissolved, pour in the homemade nut milk into the pot.
4) Add 2 Tbsp of organic cane sugar and whisk all together.
5) In a small bowl, add 1/4 cup tapioca flour and about 1/4 – 1/2 cup of water and whisk until blended. You will need this prepared BEFORE the milk mixture starts bubbling!
6) Watch the mixture closely, as soon as it starts bubbling, add the tapioca slurry and quickly whisk into the pot. Whisk and allow to boil for about 15 seconds. No longer. Then turn off the heat and move to a cool burner.
7) Allow to cool to 110 degrees or less, whisking periodically as it cools if you are able (this is optional but can make for a smoother yogurt and speeds up the cooling process).
8) Add your yogurt starter (actual starter, 1 cup from a previous batch, or 1/2 – 1 cup of store-bought yogurt. Whisk through thoroughly.
9) Place the stainless insert with the yogurt mixture into the Instant Pot, put on the lid (vent can remain open or closed), and push the “Yogurt” button and set for 9 hours.
10) The yogurt will be runny coming out of the Instant Pot, but will set up nicely in the fridge. Whisk and then pour the mixture into large glass mason jars, seal and place in fridge.
11) The yogurt sets up in about 2-3 hours.

Optional Toppings:
* berries
* shredded coconut flakes
* cacao nibs
* nut butter
* granola

low carb pancakes
Clean Eats, Keto Recipes, Paleo Recipes, Recipes

Low Carb & Grain Free Pancakes – keto, paleo, dairy free

Jamie

I think I’m on a continuous pursuit for the perfect low carb pancakes! There aren’t many boxed pancake mixes that I like or that I’m willing to drop $8/box on, especially when its SO easy to mix up pancakes! Therefore, I’m constantly tweaking and trying new ratios of various ingredients…and I think I nailed this one!

This recipe uses a few different flours to give them “fluff”. I find straight almond flour to be a bit heavy, but the tapioca and coconut flour mixed in to this recipe helps a great deal. In regard to flavor profile – I add both vanilla and cinnamon, but if you want a more savory pancake, just leave those out.

As far as toppings go, if you want to keep it super low carb stick to berries, nut butters, coconut flakes, or even whipped cream (milk or non-dairy varieties w/ no added sugars). If you’re going savory, top with avocado and sausage, or make an egg and cheese pancake ‘sandwich’. As all pancake lovers are well aware, the possibilities are endless when it comes to pancake toppings!

Wet Ingredients:
* 1 Tbsp melted coconut oil
* 1 egg (pastured is best)
* 6 Tbsp almond milk (can sub any milk or even water)
Whisk all dry ingredients together in a separate bowl.


Dry Ingredients:
* 1 Tbsp coconut flour
* 2 Tbsp tapioca flour
* 1/2 cup almond flour (fine ground)
* 1 pinch sea salt
* 1 tsp baking powder
* 1/4 tsp cinnamon
* 1/8 tsp vanilla powder or 1/4 tsp vanilla extract
Whisk all dry ingredients in a separate bowl.

Directions:
Combine the mixed wet ingredients into the dry and mix until fully incorporated. If too thick, add another 1 Tbsp of milk until you find a nice consistency.

Drop about 1/4 cup of batter onto a medium-hot griddle and cook approx. 2-3 mins per side (time will depend greatly on temperature of griddle). Makes about 6 medium pancakes.

Optional Toppings:
* berries
* shredded coconut flakes
* cacao nibs
* nut butter
* dairy free plain yogurt
* whipped cream (unsweetened dairy or non-dairy)
* ghee/butter
* real maple syrup (just a drizzle)

Serve up with eggs, bacon or sausage and ENJOY!

Bone Broth, Clean Eats, Keto Recipes, Paleo Recipes, Recipes

White Turkey Chili – keto, paleo, dairy free

Jamie

This recipe just keeps making the rounds in my house. It’s a simple 1 pot meal and super tasty! I have served it up as-is, with toppings, and in a roasted acorn squash bowl and it’s good every time. It also has the added bonus of being rich and full of flavor without the dairy! I love this for a quick lunch or busy weeknight meal.

I love that you can keep this low carb, or add some carbs by serving it up in a squash bowl or over a baked sweet potato (pro tip – prep these ahead for the week). Serve according to your favorite macro ratios. I personally find that on days I’m more active, my body definitely prefers more carbs versus days where I’m more sedentary and I feel best lower carb. I am all about intuitive eating and I don’t think you have to approach food as an all or nothing mentality (i.e. low carb all the time).

Here is the recipe. I hope you enjoy this as much as my family does!

Ingredients:
* 1 Tbsp lard or coconut oil
* 1 medium onion, chopped
* 2 garlic cloves
* 1 lb ground turkey
* 1 tsp high quality sea salt
* 2 cups frozen or fresh cauliflower rice
* 1 can full fat coconut milk
* 1 can (14 oz) bone both
* 1 tsp dried thyme
* 1 – 2 cups chopped swiss chard, kale or spinach

Optional Toppings:
* avocado or guac
* scallians
* cilantro
* sprouts
* dairy free plain yogurt
* cayenne pepper
* grain free tortillia chips or pork rinds

Directions:

If serving in a squash bowl or potato, get those in the oven and roasting!

For the chili:
In a medium sized pot melt the lard and add the onion. Saute until translucent.
Add the garlic, ground turkey and salt.
Chop the turkey into chunks as it cooks and cook until slightly browned.
Add the cauliflower rice and saute for 3-5 mins.
Add the coconut milk, bone broth and thyme and simmer for 5-10 mins.
Add the greens and stir and simmer until greens are cooked.
At this point, it is ready to serve!

Serves 3-4 depending on how hungry you are and if you are serving with a starch.