Creamy Ground Beef & Potato Stew (Paleo, AIP, Whole30)

 

The Instant Pot obsession continues, but how could it not? I’ve never spent less time in the kitchen since going Paleo/AIP (especially AIP) since incorporating the Instant Pot into my daily meals.

 

My leftovers taste great, even better, and every meal I make is a winner with my husband. I’ve been saving a lot on groceries too by using this wonder-appliance for most of my meals. So that’s a win-win-win, but who’s keeping track? Me. It’s pure time-crunch glory.

 

Last week’s release of The Paleo AIP Instant Pot Cookbook got me all riled up for soup season. I am a previous “non-soup-person” – I just never preferred it to salads. But now that I see how much goodness I can get into one economical bowl of delish-ness, it’s an easy choice to make.

 

Recently, most of my meals have been soups, so today I’m sharing a quick and easy favorite that is easy to adapt to whatever herbs/spices you have on hand. Feel free to use lamb or bison in place of the beef. Lamb would be particularly delish with the rosemary here!

 

You can use any white sweet potato, but I prefer the Japanese yam since it’s the starchiest. The broth gets absorbed into the yam during pressure cooking and it’s amazing.

 

Of course you can use regular white potatoes here if you eat those. And you can swap out the spinach for power greens, chard, kale, really any leafy greens, but spinach wilts the easiest. 

 

Creamy Ground Beef & Potato Stew is budget-friendly, comforting & healing!

 

3 reviews

Creamy Ground Beef & Potato Stew

Prep Time 00:15 Cook Time 00:13 Serves 4 to 6

Ingredients

  • 2 tablespoons olive oil
  • 1 heaping cup sliced shallots
  • 1 teaspoon sea salt, divided
  • 2 pounds grass-fed ground beef
  • 1 tablespoon minced fresh rosemary
  • 1 tablespoon dried thyme
  • 1 bay leaf
  • 1 large Japanese yam, peeled and cubed (1/2-inch pieces)
  • 2 scant cups beef bone broth
  • 1 tablespoons arrowroot starch
  • 6 ounces spinach
  • pinch each ground cinnamon and ground cloves

Directions

  1. Turn Instant Pot “Saute” function on. Heat olive oil in insert.
  2. Add shallots and ½ teaspoon sea salt to insert and cook for a few minutes until fragrant and lightly golden.
  3. Add ground beef, rosemary, thyme and remaining ½ teaspoon sea salt to insert and cook for 2 to 3 minutes to lightly brown the beef. Stir in bay leaf , cubed yam, and bone broth and seal the lid.
  4. Turn “Saute” function off and set Manual timer to pressure-cook for 8 minutes. When timer elapses, immediately vent the pressure.
  5. Remove the lid and sprinkle in the arrowroot starch while stirring the stew to thicken it. Stir in the spinach in batches of handfuls until wilted. Stir in cinnamon and cloves.
  6. Ladle stew into bowls and serve warm.

 

Lard-Whipped Parsnips with Caramelized Onions (Paleo, AIP, Whole30)

I am on a carb crusade these days. There’s no denying how ah-maz-ing they make me feel, how much better I sleep, how much better I tolerate exercise, and how satiated my ravenous breastfeeding self is with carbs multiple times a day!

They get such a silly bad rap in the Paleo community. Instead of listening to Paleo “gurus”, listen to your body! Is your energy suffering? Hair falling out? Libido low? Thyroid off? Poor workout recovery? You may not be eating enough carbs, especially on the autoimmune protocol where it’s far too easy to focus on your protein and non-starchy vegetables (which are of course very important too!) 

My weight is much more easy to maintain on a moderate carbohydrate diet versus low carb, and I can fall right to sleep. Good sleep = hormonal regulation = weight maintenance. Even one day that is accidentally low carb affects how deep I sleep and increases the frequency of night wakings. Now I really, really prefer to only get my carbohydrates from starchy, root vegetables. I’m not much of a baker, and I’d rather not make an AIP “bread” or “pizza” to meet my carb quotient.

I tend to stick to the 40-30-30 macronutrient zone (carbs, protein, fat) and feel my best that way. I do this by including a starchy carb at each meal along with several cups of non-starchy green vegetables and a 4 to 6 ounce serving of protein (lots of avocado for added fat or I accidentally go too low fat). I find when my plate looks like this I can go longer in between meals and don’t have energy crashes throughout the day.

I’ve had to increase my food intake since I started breastfeeding so I actually split this up among 4 decent-sized meals throughout the day (I always have “second lunch” around 3 to 4 pm so my protein intake is generally 12 to 16 ounces a day andmostly seafood). 

In the past week, I have cut sugar completely out of my diet in an effort to simmer down this frustrating case of hives that unknowingly popped up a few weeks ago. I thought it was a food allergy (and it may be), but it may be some immune shifts post-partum that I’m so not ready for. To do what I can on my end to soften the blow, I’ve returned to full-on AIP without reintroductions (I am treating myself to coffee 1-2 times a week and cocoa powder in small amounts though because I tolerate both very well) and feeling a bit better already!

The first few days without sugar was really tough actually, even though I only treated myself to some dark chocolate and coconut milk ice cream here and there since I had Grace. To counterbalance those sugar cravings, I had even more starches this week than usual and they nipped those sugar cravings right in the bud! I wanted to share my recent experiences with the awesome-ness that is a starchy veg for anyone who still feels “guilty” over enjoying them, or who sees the lack of starches on the plates of the greater AIP community, especially bloggers on social media who we tend to look for dietary mimicry.

Everyone has individual goals or ideas about healthy eating, but never feel guilty if you’re like me and do well with loads of sweet potatoes and parsnips!These parsnips are sooooo silky smooth using my Vitamix. They are very earthy tasting but the caramelization and lard add extra flavor notes to balance that out.

Topped with quick caramelized onions, they taste so indulgent and make a perfect “bed” for baked chicken thighs, roasted pork tenderloin, or beef meatballs with a layer of steamed or sauteed kale, chard, or beet greens.

It doesn’t get much more comfort food-y than Instant Pot whipped parsnips & caramelized onions!

 

Whipped Parsnips with Caramelized Onions

Prep Time 00:10 Cook Time 00:30 Serves 4


Ingredients

  • 1/4 cup pastured lard, divided
  • 2 1/2 pounds parsnips, peeled and cut into 1/3-inch pieces
  • 1/2 teaspoon sea salt
  • 1 whole sprig thyme
  • 1 1/2 cups homemade beef broth, additional may be needed
  • 1 medium yellow onion, thinly sliced
  • 2 tablespoons coconut aminos

Directions

  1. Turn Instant Pot "Saute" function on and add 3 tablespoons lard to the insert. Once hot, add the parsnips and stir to coat in the lard. Cook and caramelize the parsnips with the sea salt for 12 to 15 minutes, or until golden brown on all sides.pan>

  2. Add thyme sprig and beef broth. Seal the lid and set the manual pressure cooker timer to 3 minutes. pan>

  3. Once timer lapses, manually vent the pressure cooker. Transfer the parsnips, broth and whole thyme sprig to a high-powered blender and blend until smooth and pureed, at least 45 to 60 seconds. If blender requires more liquid, add 1 tablespoon of additional broth at a time to get it going.pan>

  4. Heat remaining 1 tablespoon lard in the Instant Pot insert using the "Saute" function again. Once hot, add the onion and toss to coat in the lard. Caramelize onions for 10 to 12 minutes until golden brown and then add the coconut aminos to deepen the flavor. Once onions are tender and golden, turn the Instant Pot off.pan>

  5. Serve whipped parsnips with caramelized onions on top and garnish with additional thyme if desired. pan>

Recipe Notes

Roasted Cauliflower Bisque with Wilted Arugula, Toasted Macadamia & Orange Zest

 

 

 

 

The creamiest cauliflower bisque flavored with roasted garlic, orange & greens!

 

Ah, soup. There’s nothing quite like sitting down to a bowl of creamy, comforting soup to make your physical and mental woes be gone. At least for the 8 minutes it takes you to slurp it down and do nothing else with your hands or brain. This cauliflower bisque takes maybe 8 seconds to slurp because it’s extra delicious.

 

 

 

In college, my friend told me her favorite food was soup and my immediate response was, “How the heck!!? Why? Because it’s low in calories!?” I just didn’t get why you’d want to drink a pre-digested bowl of food for a meal when you could be eating bowls of roasted vegetables, quinoa, and beans.

 

 

 

That was pretty much my diet in college which is fairly balanced for a 20-year-old. I remember one semester I had $30 a week for groceries and every night I ate sauteed mushrooms and asparagus with half a sweet potato and a slice of whole wheat toast. I made it work, I guess.

 

 

 

Ever since starting the autoimmune protocol and jumping on the bone broth bandwagon (I feel like we need a Bone Broth groupie tshirt. It needs to be really well-worn, soft, and splattered with stains of liquid gold), I am the soup girl. The soup nazi who says “no soup for you” unless you appreciate whole-heartedly how damn lucky you are to eat my soup.

 

 

 

My mom also is cuckoo for soup and we call each other every time we make a good batch of broth. Lately though, I have been having a hell of a time trying to find high quality grass-fed bones for beef and pork broth. When we lived in Chicago, it was fairly easy for me to source such bones at the plethora of farmer’s markets and artisan butchers.

 

 

 

In Austin, my focus has turned to not being in the car for 30 minutes to find a farmer’s market that sells grass-fed bones for less than the price of your first born. Instead I’ve been purchasing pre-made broth from a local restaurant who makes fresh batches multiple times a week.

 

 

 

Unfortunately, the majority of us don’t live in cities with such restaurants. You ask your average dinner establishment to sell you broth and you may get a few cubes of buillon and the cook’s “secret” recipe of add buillon to water and bring to a boil for 25 minutes. And while buying non grass-fed bones is better than buying no bones at all, I have a serious aversion to poorly raised meat.

 

 

 

I KNOW, I KNOW. It’s all some of us can source or afford. I personally can taste a sad animal and will not enjoy my meal whatsoever. In fact, the other day at the Whole Foods salad bar I got a grilled chicken thigh for my salad. I took one bite and gave the rest to my husband. It tasted like it had been boiled in the tears of over-fed, under-nourished hens.

 

 

 

 

 

 

So what’s a soup-loving gal who can’t find any good bones supposed to do!!? Bone broth is an incredibly important part of any gut-healing diet, and I truly don’t think I ever found true healing until I added it into my regimen multiple times a week. It’s no joke, and it’s no wonder it’s becoming a fast-growing superfood in all segments of the population! I mean hello… Tom Brady and the entire Lakers team are doing it.

 

 

 

Back to my question. WHAT DO YOU DO!? You look to the Internet to solve all your problems. You thank Heavens for Fedex and dry ice. You visit the Osso Good Bones Website and check out their pre-made BPA-free pouches of high-quality grass fed and pastured bone broths and you order some to be shipped directly to your house because that means you don’t have to scrub nasty bone broth grease off your Instant Pot for 45 minutes tonight.

 

 

 

OSSO GOOD BONES IS NOW OFFERING…..

  • Two Autoimmune-Protocol Compliant Flavors: Grass Fed Beef & Organic Cage-Free Chicken Bone Broth

  • 20 ounce BPA-free, freezer safe pouch with easy-pour spout which makes measuring and pouring completely mess-free too!

  • Flavored with vegetables and no added sea salt so you don’t have to worry about a recipe ending up too salty

  • Rich and satisfying flavor because Osso Good knows how to do broth

  • It gels! Ah the holy grail of bone broth making.

 

 

 

And of course it’s what I used to make this ridic delicious creamy cauliflower bisque! It was so fast to throw together and is very hands-off. You let the cauliflower and garlic roast to savory and sweet perfection and simple blend it with the broth. A couple quick garnishes provides this bisque texture, color, and brightness, so don’t leave them out!

 

 

 

 

 

3 reviews

Roasted Cauliflower & Garlic Bisque

Prep Time 00:10 Cook Time 00:35 Serves 2 to 3

Ingredients

  • 24 ounces cauliflower florets*, chopped into even-sized 1-inch pieces
  • 10 cloves garlic, peeled
  • 2 tablespoons olive oil, divided
  • 1 tablespoon honey
  • 1 teaspoon truffle salt or sea salt, divided
  • 2 cups chicken broth, warmed
  • 1/3 cup chopped macadamia nuts (omit for AIP)
  • 3 large handfuls arugula
  • 1/2 tablespoon olive oil
  • 1 teaspoon orange zest
  • Black pepper, to taste (omit for AIP)

Directions

 

  1. Preheat oven to 425 degrees. Line a large rimmed baking sheet with parchment paper. pan>

  2. Toss the cauliflower and garlic with olive oil and 1/2 teaspoon salt. Drizzle the honey on top as evenly as possible. pan>

  3. Roast for 28 to 32 minutes until the cauliflower is tender with browned tips. Transfer to a high-powered blender, preferably a Vitamix or Blendtec for the smoothest bisque. pan>

  4. Add the bone broth and remaining 1/2 teaspoon salt to the blender and puree for 60 seconds until silky smooth. Ladle into individual serving bowls.pan>

  5. Prepare the garnish by toasting the macadamia nuts in a skillet over medium heat until lightly browned, about 2 minutes. Sprinkle on each bowl. Now add the olive oil to the skillet and gently wilt the arugula over medium heat for 30 to 60 seconds. Garnish the bowls with the wilted arugula, a bit of orange zest, and freshly cracked black pepper. Serve warm!pan>

 

 

Parsnip & Pancetta Chowder with Crispy Leeks (Paleo, AIP, Whole30)

parsnip pancetta chowder

 

 

Today was all about resting, relaxing, and taking care of my body. I’m not very good at relaxing for extended periods of time (30 minutes is good, right?). I thought more than once, “Man, this is boring” and “Ugh, I want to go exercise, it’s been 3 days!” But I knew it’s what I needed after a day from the dark depths of you know where on Saturday. We had our Austin book signing Friday night which was super fun because we did a group dinner before it. It was a delicious 4-course AIP off-menu meal at Vox Table, and they served the most amazing smoked sunchoke and rutabaga chowder. It put me the mood for root veggie chowder this week, but I couldn’t find rutabaga or sunchoke at my store. It ended up being much more affordable to go with parsnips and leeks anyways, so this chowder tastes nothing like the one I had at Vox, but it’s hearty, filling, and fairly delicate in flavor. It really could be the base of a lot of additions such as salmon or cod chowder, and it’s based on my Bacon & Salmon Chowder from The Healing Kitchen. Fun back story, I know.

 

So basically the Austin book tour stop came in the middle of 4 weeks of insomnia that had been getting worse as my pregnancy progresses. Part of it I know is caused by stress (new job, new book, new baby, new city, new life in general) and anxiety (“Oh my god, I’m going to be a mother and not just for like a few years, but for the rest of my life. How am I going to survive on no sleep!? Will she be a good breastfeeder!? I hope she’s nice and not a bully when she’s older. I’m going to teach her about bullying from a young age and how important it is to be nice to everyone. Will I put cute notes in her lunch box? When is she going to lose her virginity!? I’m going to lock her inside the house if it’s before 16.” Yeah, that last one is the definition of anxiety. Worrying about your unborn child’s future romantic relationships. Yeesh. Plus all the tossing and turning you do as your belly grows and your tail bone aches and your little sweet nugget it simultaneously kicking your bladder and your pubic bone at the same time somehow. 

 

That night, I could NOT sleep, and I had only gotten 3 hours of sleep the night before, so I was delirious and exhausted. I had a series of tear-filled anxiety attacks that night, my husband stayed up with me the whole time like an angel, and when the sun rose, I had to make the decision on whether or not I would make the 5-hour roundtrip drive to Houston for the book signing. Honestly, book signings are exhausting I’ve learned. You’re on your feet for 3 to 4 hours, meeting tons of new & friendly people, and not taking enough water and pee breaks. I couldn’t imagine doing that to my body or my baby on a total of 3 hours of sleep in a 48-hour period, and I was also having a return of some pretty violent pregnancy sickness, which in itself is very exhausting. It ended up being a blessing that I did not go because I didn’t keep any food or liquid down for 24 hours that day and night and ended up extremely dehydrated. I’ll spare you the details, but I broke down crying on the floor at 11 pm Saturday night after I had gotten sick all over my bathroom floor for the 8th time that day, had to shower (again), and then on my way back to bed rolled my ankle and dropped my puke bucket on the floor. Remember, now I’m only at 5 hours of sleep in a 72-hour period at this point. I also have a terribly guilty conscience and felt really bad about letting people down about not going to Houston. I was feeling extremely defeated and anxious at this point.

 

I laid in bed and cried and thought about my grandma whom is very special to me that passed away several years ago. I told her I missed her and that I wish she was here to meet baby Grace. I just kept telling her out loud how much I missed her while I was shaking and crying. And then suddenly every muscle in my body relaxed for the first time in I can’t remember when, and I felt a strong sense of calm come over me. Within a second and no more. I’m a pretty spiritually-connected girl and believe our loved ones that have passed are not in our past. They are always with us, and I know my sweet grandma was reminding me how she will meet Grace and that I will be okay.

 

So that’s some pretty intimate stuff to share on a blog, but if you’ve been reading for awhile, you know I’m not shy. People hide behind social media and online communications so much these days, and no one just tells it like it is. This is what it is (other than poor grammar):

– Being a first time mommy is really scary and it’s normal to have a lot of self-doubt

– The people who really care about you will be there for you when you need them (i.e. my husband and my grandma) and will put their needs aside 

– Never feel guilty about choosing your health and healing and your family’s health over an obligation

 

I’m sure these aren’t the last lessons I’ll learn this year, but I thought I’d share. Writing a cookbook wasn’t easy, and doing it in the midst of full-time work, finishing my master’s program and research project, dealing with the worst Hashimoto’s flare ever, moving 4 times throughout the process, finding out I’m pregnant and dealing with everything that goes along with that, and then realizing “Crap! I need to be closer to my family once this baby arrives… we need to move AGAIN”, definitely chalks 2015 and the beginning of 2016 up to a year of stress and change.

 

So what I ask of you all is to be patient, kind, compassionate, understanding, and empathetic of others.

We often don’t know what someone has been going through, especially if the only communication we have with them is a text message here and there or a check in on Facebook. As a society, we seem to have lost the art of grace and selflessness in turn for power, money, ego, and self-interests. When we’re tunnel visioned, we don’t have the opportunity to see the people around us who could use some kindness. It’s time to take it back old school, if we’re going to talk about an ancestral movement at all, and remember that without our clan, family, and kindred, we would never have survived the dark ages.

 

This savory dairy-free chowder is filling, comforting & easy too!

 

8 reviews

Parsnip & Pancetta Chowder with Crispy Leeks

Prep Time 00:15 Cook Time 00:15 Serves 4

Ingredients

  • 2 tablespoons olive oil, divided
  • 4 ounces pancetta, finely diced
  • 2 cups chopped leek (white part only)
  • 2 large cloves garlic, minced
  • 1 cup chopped celery
  • 1 cup chopped yellow onion
  • 1 1/2 pounds parsnips, peeled and chopped into even 1/2-inch pieces
  • 1 Bay leaf
  • 1 teaspoon dried thyme
  • 1/2 teaspoon smoked sea salt
  • 28 ounces beef or chicken bone broth*, plus additional for thinning if desired
  • 1 tablespoon lemon juice
  • Smoked sea salt and fresh parsley, for serving

Directions

  1. Heat 1 tablespoon olive oil in a large heavy bottom saucepan or Dutch oven. Sautee leeks for 2 minutes until beginning to brown. Add the pancetta and garlic and sautee for 4 more minutes until fragrant and the leeks have wilted. Transfer to a bowl and set aside.
  2. Add remaining tablespoon olive oil to the saucepan and turn heat to medium. Stir in celery and onion for cook until fragrant, about 3 minutes. Now stir in the parsnips, bay leaf, thyme, and sea salt. Cook for 5 to 6 minutes until the parsnips have begun t soften.
  3. Add bone broth to the pan and bring to a boil over medium-high heat. Reduce heat to medium and cover saucepan with a lid. Cook for 5 to 6 minutes until the parsnips are tender enough to puree but not mushy. Immediately transfer 2 cups of the chopped veggies from the pan to a separate bowl using a slotted spoon. These will be the chunky vegetables in your soup.
  4. Transfer the remaining contents of the saucepan, including the bay leaf, to a high-speed blender. Blend until silky smooth.
  5. Transfer blended soup back into the saucepan and then stir in the reserved leeks/pancetta, reserved chopped and cooked parsnips/celery/onions, and the lemon juice. Determine if you would like your chowder any thinner. If so, add 1/4 cup of additional warm bone broth at a time until desired thickness is reached.
  6. Serve sprinkled with smoked sea salt and fresh herbs, if desired.