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Wild Caught Salmon Meatballs with Simple Pesto

April 28, 2019

Turn wild caught fish into your kids’ favorite dinner with salmon meatballs and simple pesto for dipping!

Quick dinners and warm weather herbs

We are all about extra beach time during the warm months of the year. We are just at the tip of beach season in Michigan, and on those gorgeous spring days that feel like summer is knocking at our door, I swap our favorite slow roasted dinners for fresh spring and summer meals.

Salmon…meatballs?!

I’m telling you…make anything into a meatball and kids will be all over it. Needing to get more greens in? Try a meatball! Need to add some nourishing liver to your diet? Yup – those same kale stuffed meatballs have liver too! My girls truly adore wild caught salmon – as evidenced by so many salmon recipes on the blog, but if you have kids tentative about fish, I invite you to give this a try! Salmon is a summer staple because it is so quick to fix, and these meatballs are no exception.

Simple ingredients & no fuss!

I learned a couple years back that the *best* salmon burger is made by hand chopping the meat instead of pulverizing or blending it, and NOT using eggs for any binding. The salmon is first chopped into bits about the size of ground beef, and mixed with some simple seasoning. A splash of olive oil to add some fatty moisture and some tapioca for a soft texture and to hold in some of the moisture and that’s it. It will take you no longer than the time it takes the oven to pre-heat to roll up the salmon meatballs and then dinner is done in 15 minutes!

Dips for all the days!

Because if there is anything I know about kids, it’s that they *big puffy heart* love to…dip! So if they are going to dip these delicious, nourishing salmon meatballs, let’s give them something equally as mouthwatering and bump the nutrition past the same ‘ol ketchup stand-by. Something like pesto! I would totally even serve the meatballs on toothpicks for dipping in the pesto – what fun for the kids!

{And as a side-note, if those kiddos of yours will only eat the salmon meatballs with a side of ketchup, by all means roll with that – I would rather them get that brain nourishing fatty fish into their growing bodies than none at all. If you do the polite bite thing in your house, I would definitely give that a go with the pesto first (don’t even put the ketchup out as an option), but pick your battles, momma!}

But back to the dreamy pesto…

I truly can’t think of anything we use our garden herbs for more in the summertime than pesto. It makes such a great, nourishing, budget friendly lunch with a side of bread or crackers and veggie sticks. And big time bonus…my older girls can make it without mom’s help! *All the moms in the house cheer!* Basil itself is loaded with antioxidants and anti-inflammatory properties, but the kids don’t necessarily care about those details – make them a part of *planting* and tending to that garden basil, or picking the basil out at the farmer’s market this summer, and ownership will take over as the star of the show. Basil is one of the first seeds my oldest has asked for to plant the last couple of spring seasons, and it is solely for the purpose of her beloved pesto! Using pesto as a side dish dip or scoop-able dressing is also a great way to get olive oil into the kids’ diets. A proven brain booster, this power-packed mono-unsaturated fat is super tasty and mild – perfect for kids.

Time saving tips

  • The pesto can be make super quick while the salmon meatballs are baking in the oven.
  • The oven temp is perfect for cooking other veggie sides along with the salmon meatballs, so make your oven do double time. The timing of the meatballs cooking is the perfect timing for spring asparagus, or summer zucchini or broccoli.
  • Or, skip the oven baked veggies, and just make some quick side salads such as Paleo Coleslaw, Olive Garden Copycat Salads, or kid favorite Ranch dressing drenched salads (use this Paleo version, or this classic version using dairy!)
  • The salmon meatball mixture can be made up the night before and sit in the fridge until everyone is home from work and school – that way all you have to do is roll them up and bake them off.
  • The salmon meatball mixture freezes well! Roll up the salmon meatballs and freeze them on a sheet tray. Then pop the uncooked frozen salmon meatballs into a freezer bag.
Print Recipe
5 from 11 votes

Wild Caught Salmon Meatballs with Simple Pesto

Ingredients

FOR THE SALMON MEATBALLS ::

  • 3-4 wild caught salmon fillets skinned (about 1 – 1 ¼ lbs of salmon)
  • 2 tbsp tapioca starch
  • 1 tbsp olive oil
  • 1 tbsp dried parsley if you have fresh parsley, use 2 tbsp chopped fresh parsley
  • 1 tsp dried dill if you have fresh dill, use 2 tsp chopped leaves of the fresh dill
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp sea salt
  • ¼ tsp black pepper

FOR THE PESTO ::

  • 2 cups packed fresh basil leaves
  • Heaping 1/3 cup walnuts If you have access to pine nuts use 1/3 cup of that. Pine nuts would be the more traditional way of making pesto – I don’t have access to quality pine nuts, so I usually use organic walnuts
  • ½ cup raw cheese or goat cheese shredded
  • ¼ tsp sea salt start here and you can always add more to taste depending on the saltiness of the cheese you are using.
  • Pinch of pepper to taste
  • 1-3 cloves of garlic (If you are a garlic fanatic do the 3 – you won’t regret it! It does add a slight spicy bite since raw garlic has some heat to it – it is my favorite way to eat pesto. If you have kids eating the pesto, use 1 clove of garlic. Two of my girls love the garlic packed version, while my youngest still feels like it is a bit spicy for her and will gobble it down with just 1 clove. If you are new to pesto, start out with 1 clove – you can always add more if you want more garlic flavor.)
  • ½ cup olive oil

Instructions

FOR THE SALMON MEATBALLS ::

  • Pre-heat the oven to 350 degrees, and line a baking sheet with Silpat or parchment paper
  • Skin and cube up your salmon. Then run a chopping knife through the cubed salmon until the bits are small but not to a puree. The texture should resemble that of ground beef.
  • Combine the chopped salmon and the rest of the salmon meatball ingredients in a small mixing bowl. Roll the meatball mixture into balls and place them onto the Silpat lined baking sheet.
  • Bake the salmon meatballs at 350 degrees for 10-15 minutes, depending on the size of your meatballs. 

FOR THE PESTO ::

  • Put the basil leaves and walnuts into your food processor and pulse a few times to combine.
  • Add the cheese, salt, pepper, and garlic, and pulse several times to chop through until everything is very small and combined well.
  • With the food processor running, use the oil drip top on your food processor to slowly add in the olive oil. This will allow the oil to emulsify, thickening the pesto, and keeping everything sticking together so the oil doesn’t separate. If you prefer the oil to be more separate from the herbs (I like it this way too!) you can just do a quick blend through or even just stir in the oil.

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Probiotic Rich Fermented Red Onions & 10 Minute Sheet Pan Fish Tacos!

April 10, 2019

Sheet pan fish tacos topped with tangy, probiotic rich fermented red onions are a match made in heaven!

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Beach days, rock hunting, & fish tacos…

We made it. Our feet were grounded on the Lake Michigan shoreline all weekend, and we couldn’t be more full of joy! While we spend most of our spring and summer days with our feet in the soft, powdery sand of our hometown shoreline, we do love to beach hop to some special places along Lake Michigan with a more rocky landscape so that my rock hunters can find special treasures! My oldest has become quite the geologist in the last few years, with such a love for collecting different rocks and fossils. And my oldest also couldn’t think of a better way to re-fuel after our first spring beach day than fish tacos!

The obsession began a few summers ago…

We were enjoying a rare to us night out at a restaurant after a long, hot beach day, and my oldest, who was about 6 at the time, ordered fish tacos. They were just about the biggest hit you could ever dream of for her, and she still talks about them to this day. They had the avocado crema, mango salsa, and those pretty little pickled red onions sprinkled on top – the works! She was obsessed, and I just knew I had to duplicate them for our menu rotation after that!

The real deal “pickled” red onions

Quick little refrigerate pickled red onions are great, and truly is nothing wrong with them, but what if there was a way to make them the “real deal” way? Instead of pickling them in vinegar for the sour punch, letting nature do it’s work with a little sea salt and water, and allowing the natural, good bacteria in the vegetable ferment the onions to tangy perfection – the way your ancestors would have preserved and “pickled” onions! And let me tell you…the tangy, sweet, salty, crunchy red onions make *the* best fish taco topping!

A quick fermentation 101

It’s as simple as making a little salt water brine to suspend your onions, a clean, air tight space to allow the science to happen, and a little time. When you add the salt water brine to vegetables, the good bacteria in the vegetables starts eating away at the natural sugars in the veggie. The lactic acid left behind from this veggie sugar metabolizing gives the vegetable a tart, tangy taste, and is also just so amazingly good for our bodies! It is a great way to keep beneficial bacteria in our gut flora (probiotics), and it balances stomach acid.

Ok, so what do I need to get started fermenting my onions?

While you can definitely get your ferments going today with just glass jar and a plastic lid (metal lids will corrode over time so plastic is recommended), as you get going you may want to take a look at fermenting tools that make the process even easier and stress free.

Vegetable ferments do best in an anaerobic environment (that is, “no oxygen” using an air tight seal). Plastic lids work fine, though some air does get through, and as the gasses build up in the ferment you need to “release” them by opening the lid here and there. The air that gets through also makes it easier for stray airborne microbes and molds to get in which can make the whole jar go bad.

There are a couple of sealing options you can choose from, and I really have found these to give the best fermenting results. The one that I use is the first recommendation, the Pickle Pipe.

  • The Pickle Pipes & Pebbles :: I am convinced a busy, “every day” mom invented this fermenting tool! Talk about zero fuss, *easy to clean,* and affordable! The Pickle Pipe creates a seal with a simple (easy to wash!) silicone disk, and the metal ring your jar comes with. The “pipe” part of the silicone disk has a special opening that only pressures open when the gasses build up in the jar and need to be released. So basically…set it and forget it! You don’t have to check for pressure everyday at all. I also am in love with their Pickle Pebbles which weight down the ferment at the top so you don’t have to worry about molding or the tips of the veggies going bad from being out of the brine. Invaluable! I have never had a ferment go bad or mold using my Pickle Pipes and Pebbles.
  • Fido Jar :: Fido jars create an incredible anaerobic sealed environment and are super easy to clean and take care of. No crazy parts to clean, and they are beautiful lined up in the kitchen to ferment! You will need to “burp” these every day or so to let the gasses out but they work very well! They are pricier than mason jars (especially if you already have a lot of mason jars at home, and can just get some Pickle Pipes to top them off), but they will last forever and, again, they are beautiful!
  • Traditional Fermentation Crock :: I have to be honest…I love these! I really do! They are on my foodie dream list and when I can afford a really beautiful new fermenting crock I really, really want one for my kitchen! They are gorgeous, easy to clean and work fantastic. They come with a weight to keep the veggies down to prevent molding and they create a perfect anaerobic environment.
  • Air-Lock Lids :: These are a really great, inexpensive option – especially if you already have a lot of mason jars at home. I think the Pickle Pipes are easier to clean and use, but if you have some of these lying around don’t let them go to waste – they work great!

Do the kids like them?

Well, 2 out of my 3 give these little onions 2 thumbs up. My youngest is still warming up to them, but onions are strong in the first place, and probably aren’t a great fermented food to start out with for really little guys. My suggestion for littles and fermented foods is to start out with fermented carrots and sauerkraut. Sour pickles and fermented asparagus are fantastic options that are kid friendly too. I also loved this recipe for Ranch Dressing made with Kefir (a style of fermented milk) to dip your veggies in! The littles will love it, and you can feel good about what their gut being nourished. All in all, be inspired to give even the smallest of children in the house a try of fermented foods. My girls were eating small shreds of sauerkraut and shredded fermented carrots by the age of 9 months old, and developing that taste palate is priceless.

Fermented onions first, then onto the tacos!

So grab a mason jar and get some fermented red onions going! Then plan a fish taco night into your menu plan this month and just wait until you see how fun fish taco night is! Here is the recipe for the fermented onions, and the tacos will follow.

Print Recipe
5 from 15 votes

Probiotic Rich Fermented Red Onions :: The Perfect Topping for Fish Tacos, Salads, Wraps, and More!

Ingredients

  • 1 pint warm water
  • 2 tsp sea salt
  • 1 large red onion sliced
  • 1 tsp sugar optional

Instructions

  • Dissolve the sea salt in the warm water.
  • Put the sliced red onions and sugar into a mason jar, packing them in tightly.
  • Pour the salt water brine over the onions leaving a half inch to inch of headspace at the top.
  • Add your fermenting weight over the onions in the brine to be sure the onions stay submerged. If you do not have a weight, just be sure the onions are completely submerged in the brine or you will get molding.
  • Put your fermenting lid on the jar (I use pickle pipes) and leave in a warm space in your kitchen on the counter or in a cupboard for 1-3 weeks. You can taste the onions along the way to get your preference of tartness. If your house is warmer, it will ferment faster, and if your house is cooler, it will take longer. Everyone has a different taste for fermented foods. Your fermented onions should smell oniony and taste pleasantly tangy/sour. The longer you ferment the more beneficial bacteria will be present. I ferment my onions around 3-4 weeks if it is winter time and cooler in my house, and it takes more like 2 weeks in the very warm summer months.

But getting back to those fish tacos!

A couple months back, I had dinner with some friends at a local restaurant. It was all about conversations that didn’t revolve around slime, school work, or Hatchimals; glasses of wine, and great food – it is such a necessity of mom life to do this! One of my friends and I ordered the fish tacos, and, after we quite literally devoured them, I had a renewed desire to get a fun, family friendly fish taco recipe to the blog!

Sheet pan prep for busy families

…Because fish tacos on a Wednesday night is just the bees knees, and I promise it will be *the* thing that gets you through the rest of the week. Just a quick slice through some wild caught white fish, a toss through some taco season of your liking, and 10 minutes at the most in the oven. That is weeknight dinner at it’s best.

What kind of fish?

Any wild caught white fish will do, though we have certainly enjoyed fish tacos with wild caught salmon! Use whatever your family likes to eat. We pick up wild caught mahi-mahi, cod, and salmon at Costco. We also have a local fish monger that has the fish here and there. Check around where you live, and ask! Fish mongers are always happy to tell you about where their fish comes from!

Fish Taco Bar topping ideas!

  • Shredded cabbage or lettuce
  • Coleslaw
  • Fermented Red Onions (Recipe is below!)
  • Raw cheese or goat cheese
  • Guacamole
  • Shredded carrots (or ease your littles into the fermented topping idea by using shredded fermented carrots – my youngest eats them this way)
  • Salsa
Print Recipe
5 from 15 votes

10 Minute Sheet Pan Fish Tacos

Ingredients

FOR THE FISH

  • 4 fillets of white wild caught fish such as cod or mahi mahi Cut into strips, or bit sized chunks if you have little ones at home.
  • 3-4 tsp taco seasoning I use my own taco season mix.

FISH TACO TOPPING OPTIONS

  • Shredded cabbage or lettuce
  • Coleslaw
  • Fermented Red Onions (See above recipe)
  • Raw cheese or goat cheese
  • Gauacamole
  • Shredded carrots
  • Salsa

Instructions

  • Preheat the oven to 400 degrees, and line your baking sheet with Silpat, or spray with avocado oil spray, or lightly grease with butter or coconut oil.
  • Toss the cut up fish with the taco season and spread the pieces of coated fish onto the sheet pan. Bake for 10 minutes. If you made smaller pieces for little kids, you will have a shorter cook time.
  • Serve on your favorite tortillas with toppings of your choice!
My sweet tween, happily inhaling said fish tacos after the photoshoot 😉

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Spring Onion Soup

April 3, 2019

Spring onion soup made sweet and mild, perfect for sipping on a cool spring day!

It’s no secret that spring takes it’s good ‘ol time sprouting around here…

We bounce between winter coats and boots one weekend to hoodies and tennis shoes the next! While we await a more consistent warmer spring air around these parts, I’ll share one more warming soup for the spring season.

What are spring onions?

Spring onions (also called scallions) are just early onions, harvested before the onion bulb forms. You can find spring onions with a slightly larger bulb than what is pictured here if you can find them at farmer’s markets. This is more typical of what I can find organic in a grocery store around here, and either works great for this soup. Spring onions have more of a mild onion flavor, so we love eating them raw on salads in the summer, and it makes for a very sweet and mild onion soup – perfect for adults and kids alike.

The process…

This spring onion soup couldn’t get any simpler as far as ingredients go. A simple potato crisped to perfection for flavor in sweet butter. A gentle and flavor enhancing saute, and a quick simmer with some fresh baby spinach for color and nutrients. A blend through with an immersion blender or in your regular blender, and you have a super smooth, sip-able soup for your mug, or the kids’ tea cups that will warm your belly and nourish your body with spring at it’s best.

But will the kids like it?

If you have older kids that enjoy a French Onion soup, they will love this mild onion soup flavor. If you have little guys, say age 3 and under (even your 9 month old’s are in this category – perfectly safe to try if baby has started some bone broth and veggies just fine!), I say ladle some of this gentle soup into a little tea cup with a straw and let them have at it. Introducing my babies to veggie soup purees from very young is, I’m almost positive, why they accept just about any new veggie soup puree I put in front of them. Including this one, which was a new soup for them. “New” foods can be a struggle for ages 3-6, and my 5 year old was not an exception. She did ask what it was, but knew that she just had to take a couple of “polite bites” to try the new food, and if she wasn’t a fan she could be done. As it turns, out she slurped down 2 small bowl-fulls and asked for it in her thermos for school. My oldest asked if there was any left the next morning for breakfast…like her momma, she is becoming, I tell ya!

Breakfast soup?

This beautiful and delicious spring onion soup has been a favorite breakfast of mine over the last month while I’ve perfected my ingredient ratios for you. Super hot in a mug with a side of hard boiled eggs and a muffin to be exact! Bone broth rich soup is a wonderful way to start the day, and truth be told, as the weather turns warmer, I’ll be swapping my breakfast soups for smoothies more often, so I’m savoring all I can of this beautiful season.

Topping ideas

SO many possibilities here! Our favorite so far has been the sweet and salty bite of shaved Parmesan or your favorite cheese on top. If you don’t tolerate cheese, you can add some nutritional yeast flakes during blending to add the cheesy bite. We also loved a swirl of tangy coconut yogurt. You could do sour cream if you wish too. A sprinkle of sunflower seeds gives great crunch as well.

Freeze-able?

If you see an abundance of spring onions this season at your farmer’s market for those amazing in season prices, take advantage and double or triple this soup up. It freezes fantastic, and I even think the flavor enhances with time!

Print Recipe
5 from 15 votes

Spring Onion Soup

Ingredients

  • 3-4 tbsp butter, ghee, or olive oil to cook in
  • 1 russet potato cubed
  • 4 bunches of spring onion chopped, including whites and greens included)
  • 1-2 cloves of garlic coarsely chopped
  • ½ cup white wine
  • 1 quart bone broth
  • 3 handfuls of baby spinach
  • Sea salt & pepper to taste
  • Garnish with cheese of your choice, or dollop of sour cream or coconut yogurt

Instructions

  • Melt the butter in a soup pot over medium high heat, and add the potatoes with a big pinch of sea salt. Cook until the potatoes start to slightly brown and crisp. This will take a good 5-10 minutes depending on how big you cubed your potatoes.
  • Add the spring onion and garlic, stir, and cook over medium heat for a few minutes until fragrant and the spring onion wilts and the whites soften.
  • Pour in the wine, scrape up any bits at the bottom of the soup pot, and lightly simmer for one minute.
  • Add the bone broth and spinach and simmer for 5 minutes.
  • Turn off the heat, blend the soup with your immersion blender or regular blender, and then sea salt and pepper the soup to your taste.
  • Top the soup with your choice of cheese or a dollop of sour cream.

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Spring Instant Pot White Bean Soup :: Stovetop Directions Included!

March 28, 2019

Light and refreshing spring flavors, creamy and comforting without being heavy, this Instant Pot White Bean Soup is your answer to cool spring days!

We had our feet in Lake Michigan this weekend!

Well, let me rephrase that…my Michigan born and bred kids had their feet in the “just starting to thaw” Lake Michigan waters that were registering in at an invigorating 32 degrees Fahrenheit 🙂 I enjoyed my thermos of coffee from ashore in my winter boots! They are like a moth to a flame to this beach, and I love watching them enjoy it in every season!

Cool spring days meals

Spring has a way of really messing with us here along the lakeshore. We see that sun finally peeking out, and most Michiganders trade snow boots for beach flip flops at a mere 40 degrees. The girls saw the slightest bit of water thawed at the lake, and their boots and socks were off faster than I could say “barley thawed.” The sun is deceiving with chilly air still hanging around, so warm meals with spring freshness has become a bit of an expertise of mine.

The key to warm spring meals…

Despite the cool air, our body clocks definitely still shift in the spring. So the key for me has been to invite those fresh spring flavors into light spring soups. We enjoy spring Nettles and garlic in this roasted asparagus and garlic stinging nettle soup. We make fresh skillets of spring veggies, and this spring I’ve been using my Instant Pot a bit more since, well…life, right?! I created this Instant Pot leek asparagus soup with fresh lemon that we have been literally guzzling by the mug full weekly – it is so addicting! And this week, we enjoyed this lighter version of bean soup.

More…soup?!

Ummm yes, because, at least where I live, March is notorious for spring colds, the last of the flu viruses, and various other bugs that kids like to pick up. Packing nourishing, healing bone broth based soups in our lunchboxes for school, or soup bowls for dinner is vital at this time of year. If you have never made bone broth before, please check out how easy it is to make with these recipes either in your Instant Pot OR slow cooker!

Creamy and comforting bean soup without the heaviness…just in time for spring!

Because I really do feel the shift from winter to spring – while we crave those heavier comfort foods during the cold winter months, our bodies shift in the spring to the desire of refreshing spring food. This brothy soup is light and airy, with a bit of creaminess to the broth for comforting and amazing texture. Kids tend to like soups with a creamier feel, and this one will not disappoint. The spring dill and bright lemon juice finish at the end is fantastic.

Instant Pot OR Stovetop!

Because I’m hearing from more of you on my last IP post that stovetop is still your main cooking jam, and I *big puffy heart* love that! You are my people! I love my stovetop cooking, and while my Instant Pot has made it’s way to a permanent spot on the counter, if I have the time, I will choose the stovetop every time. Please see the Stovetop directions below to adapt this recipe to how you cook!

Print Recipe
5 from 17 votes

Spring Instant Pot White Bean Soup :: Stovetop Directions Included!

Ingredients

  • 2 cups dry navy beans
  • 1 tsp sea salt
  • 3-4 tbsp butter to cook in bacon grease, olive oil, ghee, or other cooking fat of your choice will be fine
  • ½ large onion diced
  • 1 large carrot or parsnip peeled and diced
  • 1 large celery stalk diced
  • 2-3 cloves of garlic minced
  • ½ tsp sweet paprika
  • ½ tsp dried dill
  • A pinch to 1/4 or more tsp of red pepper flakes depending on your heat preference this amount leaves the soup with a very mild kid friendly heat.
  • 1 ½ quarts bone broth
  • Juice of ½ lemon about 1-2 tbsp
  • 1 bunch lacinato kale de-ribbed and chopped
  • Sea salt and pepper to taste

Instructions

INSTANT POT METHOD

  • Put the 2 cups of dry navy beans and sea salt in a medium bowl with warm water to cover by 2-3 inches. Let the beans soak for 8-10 hours, then rinse and strain and set them aside until they are ready to add to the IP.
  • Turn the Instant Pot on to “Saute,” add the butter to melt, and then add the onion, carrot, and celery with a pinch of sea salt. Saute for 5-7 minutes until fragrant and soft.
  • Add the garlic, paprika, dill, and red pepper flakes, stir and saute for 1 minute. Turn the IP to “Off.”
  • Pour the drained beans and bone broth into the IP, stir to combine, put the IP lid on, and turn the valve to closed.
  • Turn the Instant Pot on to “Soup,” and leave the time at 30 minutes. The Instant Pot will automatically turn on, and will take about 10ish minutes to come to pressure (depending on how cold your broth is) before counting down the 30 minutes. When the time beeps that the 30 minutes is done, turn the Instant Pot “Off,” and leave the valve closed and lid on to naturally let the pressure release. This gives the beans time to finish cooking and locks flavor in. After about 15 minutes, you can open the lid.
  • Ladle out about half the soup, puree it in a blender or with a hand-held immersion blender, and return the pureed soup to the pot. Add the lemon juice and kale to the soup and stir. The heat from the soup will wilt the kale, and you can season your soup with salt and pepper to your taste.

STOVETOP METHOD

  • Put the 2 cups of dry navy beans and sea salt in a medium bowl with warm water to cover by 2-3 inches. Let the beans soak for 8-10 hours, then rinse and strain and set them aside until they are ready to add to the soup.
  • Warm a soup pot over medium heat, add the butter to melt, and then add the onion, carrot, and celery with a pinch of sea salt. Saute for 5-7 minutes until fragrant and soft.
  • Add the garlic, paprika, dill, and red pepper flakes, stir and saute for 1 minute. 
  • Pour the drained beans and bone broth into the soup pot, stir to combine, and bring to a simmer over medium-high heat. Simmer until the beans are cooked and tender. This will take 45 minutes to an hour. Stir occasionally and check the beans for done-ness.
  • Ladle out about half the soup, puree it in a blender or with a hand-held immersion blender, and return the pureed soup to the pot. Add the lemon juice and kale to the soup and stir. The heat from the soup will wilt the kale, and you can season your soup with salt and pepper to your taste.

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Instant Pot Spring Leek & Asparagus Soup :: Gluten and Dairy Free!

March 7, 2019

Instant Pot leek & asparagus soup pulls the best flavors of spring with a quick pressure cook prep time!

Snow Day number 7,458…

Another lake effect snow storm, polar vortex, whatever you want it call it…is in the books! In March. It’s Michigan…I get that. By March I’m definitely over it, and I’m so ready to bring you some bright, fresh spring recipes! Since it is so cold here, we’ll start with spring produce in soup form to keep us warm, m’kay?!

Whatever state is sending us spring produce…THANK YOU!

We adore you. No really we do. Because we won’t see fresh Michigan asparagus until almost May, and I just can’t go that long without some spring in my life! When I saw the first asparagus sale from at the store a couple weeks ago, I snagged what I could and to the girls’ complete delight we had roasted asparagus with dinner that night – something other than winter veggies! They were in heaven! Leeks and lemons are such a bright and fun spring addition to this smooth and creamy soup too – it’s like spring in a bowl!

Flavors that will blow you away

It is just so good. This soup – you will want cup after cup after cupful. The mild leeky onion allows the rest of the veggies to really shine through, and that tangy bright lemon and yogurt put it over the top. Once you try the little hit of lemon in your asparagus soup, you’ll never go back. This soup would be a great appetizer or soup course item for Easter brunch or dinner. Your guests will be wondering what it is that is making the flavor so amazing, and it is really that combination of the perfect balance of sweet veggies, tangy finishes, and delicious herbs. It will vanish before their eyes!

Instant Pot quick!

I cannot wait to make this soup all spring long! If you happen to snag a great in season deal on asparagus this spring, you can really stock up your freezer with asparagus soup. Shopping veggies in season is defintely how to keep your real food budget in check. And since we can make the soup easily in our Instant Pot, the though of making it all season long doesn’t sound daunting! If you have the 8 quart, I bet you could double this recipe!

The perfect, kid friendly (and not so veggie loving person friendly) soup!

I made this soup on the “soup-ier” side so I could drink it from a mug easily, and so my younger girls could easily use a straw for their school lunch thermos. When my girls were older baby and toddler ages, they really loved eating soups like this with a straw. Between the pressuring cooking time and the blending of the soup, I promise there are no asparagus “strings” left and it is super kid friendly in texture. While I absolutely believe in making sure kids are exposed to every food texture, I understand how those bigger asparagus spears can be kind of stringy. The texture of this soup is soup smooth and creamy – perfect for kids and adults alike!

Freezer Friendly!

Absolutely fill your freezer with at least a couple quarts of leftover soup when you make it! When late fall and middle of winter hit your home, it is SO nice to pull out a jar of spring flavors to change up your menu! To freeze the soup, I like to cool it to room temp, and then fill BPA free freezer quart containers. If you freeze in glass jars, just be sure to leave the lid off for 24 hours in the freezer so it has room to expand and not break your jar. You can put the lid on once it freezes completely.

Print Recipe
5 from 21 votes

Spring Leek & Asparagus Soup :: Gluten & Dairy Free!

Ingredients

  • 3-4 tbsp friendly fat to cook in I prefer the flavor of a combo of butter and olive oil. Ghee is lovely too.
  • 2 large leeks ends and green tips removed, sliced into rounds and rinsed of sand (Use the white and light green part. If you don’t have leeks 1 medium onion or a couple shallots would work well.)
  • 3 cloves of garlic peeled (no need to chop – it will all get blended up in the end)
  • 2 bunches of asparagus woody ends removed and coarsely chopped
  • 1 small/medium yellow potato cubed
  • 1 ½ quarts bone broth
  • 1 tsp dried dill if you have access fresh use about 2-3 tbsp
  • ¼ cup full fat coconut yogurt regular yogurt, crème fraiche, or sour cream (you can use raw milk or coconut milk if you don’t have these, but the tang of the fermented creams is lovely)
  • Juice of ½ lemon use about 1 tbsp
  • Sea salt and pepper to taste

Instructions

  • Turn the Instant Pot to “Saute,” and melt the butter/oil. Add the leeks and saute for 5 minutes until fragrant, soft, and sweet. Add the garlic and cook for 1 minute, and then turn the Instant Pot “Off.”
  • Add the asparagus, potato, bone broth, and dill, stir to combine, and put the lid on the Instant Pot. Be sure the valve is closed, and turn your Instant Pot on to “Soup.” Bring the time down to 10 minutes. (The IP will start automatically from here. It will take about 5-10 minutes to come to pressure depending on how cold your broth was, and then will start counting down the 10 minute pressure cooking time.)
  • When the 10 minutes of pressure cooking is done, release the valve and take the lid off. Blend up the soup using your immersion blender or regular blender until it is smooth.
  • Stir in the yogurt and lemon juice, and then taste for salt and pepper. You can sea salt and pepper the soup to your taste, and serve.

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Creamy Garlic Butter Salmon :: Dairy Free Option Included!

February 7, 2019

Gorgeous wild caught salmon drenched in an elegant, smooth, and creamy garlic butter sauce!

A winter for the books!

Six consecutive days snowed in from school, and 3 days of ice in a row cancelling school the following week. YOU GUYS…we are so accustomed to snow (and a lot of it!) here on the Lake Michigan shoreline, and typically we can trudge through to school in just about any winter weather, but the last couple of weeks have truly made this a winter we will never forget!

A cozy winter dinner

By that second ice day, there had been an accumulation of almost 2 weeks of fun school activities and dates canceled, and we were ready for some warm comfort food! My kids truly needed a brain boost to lift their spirits, and wild caught salmon always makes them smile.

Easy weeknight prep for any occasion!

Whether you are snowed in, celebrating Valentine’s Day at home, or just have a house full of kids that need an omega 3 fatty fish boost in an amazing cream sauce, this salmon dinner is for you. The prep truly is weeknight fast for any busy work and school day, taking only 20 minutes to make! The elegant cream sauce would make any special dinner night at home perfect with pretty asparagus spears and glasses of white wine too.

How to make perfectly pan seared salmon

The magic lies in a super hot skillet, and I’m convinced ghee makes the best crust and flavor. Start by getting your ghee or other cooking fat super hot in the skillet and put the salmon that has been pat dry and seasoned with salt and pepper right in. After it has crisped up and sealed in the flavor on both sides, set the salmon aside to make the cream sauce. There is nothing like the flavor that comes from pan searing salmon, and all those bits from searing will cook right into the dreamy sauce.

Creamy, dreamy sauce without the dairy!

Unless you can tolerate dairy that is, of course! Because you can make it either way. Dairy free friends, I promise you won’t taste the coconut milk – there is so much amazing garlic goodness paired with ghee or olive oil, wine, and sweetly sautéed veg, that all you will taste is amazing flavor. We thicken the sauce with tapioca which makes the velvety sauce so elegant and special – and trust me, I’ve had my fair share of gummy tapioca sauces – this is NOT one of them! It is so silky and amazing.

Optional change ups

  • If we hadn’t gotten iced in, I would have picked up some mushrooms to saute in with the onion and garlic – it is my favorite way to make this dish. You will love it!
  • You can add some Parmesan cheese to the finished dish if you tolerate dairy ok!
  • I have used sun-dried tomatoes versus fresh before, and it is SO good. And a great way to make this dish in the winter when fresh tomatoes can be pricey or not have that summer sweetness.
  • You can add steamed broccoli to the finished dish for more veggie boost.
  • Asparagus is my favorite veggie add in. During those first days of spring when the air is still cool and crisp, but the first of that spring asparagus is coming in, this warm salmon meal with asparagus is so comforting.
Print Recipe
5 from 15 votes

Creamy Garlic Butter Salmon with Dairy Free Option Included!

Ingredients

  • 3 tbsp ghee or butter, olive oil, or pastured lard/tallow
  • 4 large wild caught salmon fillets cut in half if you have little ones at home
  • Sea salt and pepper for the salmon
  • 3 tbsp butter or more ghee
  • ½ medium onion diced
  • 7 cloves of garlic minced
  • ½ pint cherry or grape tomatoes
  • ½ cup white wine bone broth would be fine here, though the flavor of the wine in here is fantastic if you can do it
  • 1 ½ cups coconut milk or raw cream/milk
  • Heaping handful of baby spinach or baby kale
  • 1 tbsp tapioca starch or arrowroot starch mixed in a couple tbsp water for the slurry to thicken
  • Sea salt/pepper to taste

Instructions

  • Get your large skillet nice and hot and melt your ghee in the pan. While the skillet is warming up, pat dry your salmon fillets and sprinkle both sides with sea salt and pepper.
  • Put the salmon in the hot ghee, skin side down for 2-3 minutes until crispy, then flip the salmon over to the flesh side. Cook for another 3-4 minutes until the flesh has a golden brown crust. Take the salmon out of the pan and set aside on a plate while you make the sauce. If your salmon is larger cut or thicker, you will want to bump up your cook time to more like 5 minutes each side.
  • Melt the butter in your skillet over medium heat and add the onion and garlic. Mushrooms are a nice touch here too that we enjoy. Cook the onion and garlic in the butter for a few minutes until fragrant and starting to get golden brown.
  • Add the wine and tomatoes and bring to a simmer for 4-5 minutes to blister the tomatoes a bit, and cook off the alcohol in the wine. Be sure to scrape up any bits at the bottom of the pan – flavor!
  • Add the coconut milk and bring to a simmer over medium high heat for 3-5 minutes. Add the baby spinach or kale, along with the tapioca starch slurry to thicken the sauce more. Stir frequently until everything thickens – you can add more wine or water if you want to thin the sauce out any.
  • Sea salt and pepper the sauce to your taste, and add the salmon fillets back into the pan to warm back up. Serve your salmon over white rice or rice noodles, over a baked sweet or white potato, or over a bed of steamed or roasted broccoli or cauliflower.

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Instant Pot Cauliflower and Kale Soup :: Stovetop Directions Included! :: Gluten and Dairy Free!

January 4, 2019

Make super smooth and creamy cauliflower and kale soup in a fraction of the time with your Instant Pot!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Winter hikes, and warm bowls…

At this point in the year, my little Michigander children expect snow…and lots of it! Every once and a while we experience a “barely white” Christmas, and this year was one of them. With the last 2 weeks off from school, they’ve been less than impressed with the lack of fresh powder, but thankfully that leaves roads clear enough to visit some of our favorite hiking places to move around. We warmed up with warm bowls of this super smooth and creamy cauliflower and baby kale soup after a hike this weekend, and the rest will be saved for school lunchbox thermoses, and momma’s breakfast.

A mind-blowing breakfast revelation….

Those of you that follow my Instagram much in the last few years know that soup is on my breakfast plate most days of the week – especially in the cooler months of fall, winter, and early spring. Years ago a nutritional therapist that I was working with opened my eyes to just how many more vegetable minerals and vegetable fiber our bodies need on a daily basis, and one of the ways I have figured out to get veggies into this not-so-smoothie-loving girl’s plate is to use soup.

A new breakfast favorite!

Ever grab a head of cauliflower at the market only to forget about and find it a few days later with the beginnings of those little brown spots on it? Just me?! Well, it happened to me a couple months back in the thick of the beginning of the holiday season, and I decided to use the whole head up in one shot so it didn’t go to waste. I used what I had in-house, and this delicious soup was the result – and became my breakfast for the rest of the week! It has been a nice change up from my typical breakfast soups, which also means veggie nutrient variety for my body, and that is always a win.

What I eat with my soup for breakfast

When I eat soup for breakfast, I like to have it with sides of just about anything! That keeps things interesting, so you don’t get bored. Fried eggs or sausage, a healthy muffin or breakfast cookie…even dinner leftovers will work. Leftover soup warms up quickly, and can go with you in a to-go mug too.

Ok, breakfast soup for mom, but will the kids eat it?!

Well devour it is more like it in my house, but yes, this soup is super kid friendly. If your kids aren’t big soup for breakfast eaters, pack it along in their school lunchbox thermos, or serve it with dinner. It’s a great way to get in more veggie variety with an easy to eat, flavorful soup. The texture is super smooth which most kids prefer, and the flavors are pure and delicious versus super complex. Your toddlers/babies can use a straw if they want to do it themselves. Veggie soup purees were some of my girls’ very favorite first foods, and because we started out young, they crave these mineral rich soups!

Kale? But why?!

The baby kale (or baby spinach if that is what you have) just adds more nutrients to the soup without changing the flavor. Baby kale/spinach is super mild and wilts right into hot soup – I add it to many of my soups because it is an easy way to get those dark green leafies in! It obviously changes the color, but its nice to add more nutrients without any fuss to the flavor. You can certainly leave this ingredient out if you don’t have it around, or if the kids are going to complain about the soup being “green” 🙂

The key to amazing flavor from the Instant Pot

Get those veggie basics down into some flavorful fat on the “saute” feature first. You’ll be so glad you did because the difference in flavor is very different than if you were to just toss everything in and go. Pulling the sweetness out of the carrot and onion builds the flavor in the soup which is why it is so tasty without a bunch of complex seasonings.

Chop and GO!

One of my favorite parts about soup purees, is that the veggie prep is really carefree. You don’t need a fine, perfect dice on your veggies. It all ends up getting pureed in the end, so just a quick, coarse chop will do.

Some for now, and some for later

This cauliflower and kale soup freezes great. This batch was eaten for lunch after our hike, I packed a serving away to have for my breakfast the next day, and I packed a quart away into the freezer for another time. That is probably the only true meal planning tip you’ll ever hear from my end! Whenever I make veggie soups, I always pack a quart away into the freezer for another time. I pack thermoses for the girls twice a week, and having soup in the freezer helps with that!

Print Recipe
5 from 16 votes

Instant Pot Cauliflower & Kale Soup

Ingredients

Instructions

INSTANT POT METHOD:

  • Turn the Instant Pot on, and press “Saute.”. Put the ghee into the pot to melt, and add the onion and carrot with a big pinch of sea salt. Cook the onion and carrot on the “Saute” function for 5-7 minutes until they are soft and sweet. Add the garlic, stir in, and then turn the “Saute” feature “Off.”
  • Once you turn the “Saute” feature off, add the cauliflower and bone broth, and put the Instant Pot lid on. Turn the valve to closed, and press the “Soup” button. Bring the time down to 10 minutes. The Instant Pot will automatically turn on, taking about 10 minutes to come to pressure before counting down the 10 minutes of pressure cooking time.
  • When the Instant Pot is done pressure cooking, release the valve to let the pressure out, and take the lid off the Instant Pot. Add the coconut milk and baby kale, and use your immersion blender to puree the soup until it is smooth. Add sea salt and pepper to your taste after you puree the soup.

STOVETOP METHOD:

  • Melt the ghee in a large soup pot, and add the onion and carrot with a big pinch of sea salt. Saute the veg until it is soft and sweet.
  • Add the cauliflower and bone broth and bring to a simmer. Simmer for about 20-25 minutes until the cauliflower is soft, and then turn the heat off.
  • Add the coconut milk and baby kale, and use an immersion blender to puree the soup until it is smooth. Add sea salt and pepper to your taste after you puree the soup.

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Pot Pie Soup :: Use Chicken Or Turkey! Gluten and Dairy Free Friendly Too!

November 25, 2018

Use chicken or turkey to make the comforting flavors of pot pie in an easy to make pot pie soup!

Savoring the season

It really just keeps getting better and better. I have moments of missing my babies as babies, but this is such a cool season of mommahood. Sure, those squishy cheeks and snuggles are missed, but OH…the holidays have become this amazing time of making precious memories with these little people that can communicate such intelligent discussions, have such glorious fun…and HELP so much in the kitchen!

Invite them in…

Because that is truly what it is all about. We slowed Thanksgiving down, and purposely pushed the time of the dinner being served so that my girls could help the whole time. We started making dishes days in advance, and they truly had their hands in every dish we made! So when my oldest asked if she could help turn the leftovers into a delicious meal for dinner on Saturday, we chose something to make together.

All of the chicken pot pie amazing-ness without the fuss!

Because I really wanted her to be able to do it on her own, and I didn’t want it to take up the whole day. I’m pretty sure I’ve made pot pie soup versus traditional pot pie more often than not – and most certainly the soup versus the pie on the weekend after Thanksgiving. I think we are all ready for a more fuss free meal after making Thanksgiving dinner!

The secret to amazing broth…

…is making your own. Whether you are making your soup from Thanksgiving turkey leftovers, or your Sunday roasted chicken, take the time to make your bone broth from scratch. You will be so glad you did. You can either make the broth easily in your slow cooker or your Instant Pot. Fill the broth pot with your favorite herbs, garlic, onion, and carrot/celery and let it all infuse. This broth gets rich and creamy from a just a little bit of flour and milk – it is silky and smooth and just brothy enough to still feel like soup. You can, of course, add more flour if you wish for your soup to feel more like a stew.

What about the crust?!

Don’t worry, I am totally a soup dunker, so I promise I won’t leave you hanging on that part! You have a few options here. We did play around with using my pumpkin pie crust (cut in half) to make little pie crust rounds to dunk or crumble in the soup, and the girls thought that was the coolest thing. I think I am more inclined to want a soft and buttery biscuit, but it truly just depends on what you prefer. Here are some options:

  • GF Pumpkin Biscuits (This has a 5 minute blender dough and they are so soft and fluffy!)
  • Grain Free Butter Herb Biscuits (This also has a 5 minute blender dough and they are soft and fluffy too!)
  • Use your favorite pie crust to make little crust toppers or crumbles for your soup! Just make the crust and chill it while you get the soup going. Then roll the dough out, and use a mason jar or circle cutter to make rounds. Place them on a cookie sheet and bake at 425 degrees for about 10 minutes depending on how thick you made the rounds. (You can find the pie crust recipe that I used in this pumpkin pie post – I halved it and it was plenty for a dinner meal)

Veggie options

I like to stick to the traditional “pot pie” veggie fillings (carrots, peas, and corn) and I also think the little bit of potato adds some starch to the broth to help with the creaminess. But you can absolutely switch things up to what you have on hand. Sweet potatoes work really well in place of the potatoes, as do parsnips for the carrots. If you don’t tolerate peas, add something else green in there that you enjoy. Even just wilting chopped kale or spinach adds some pretty color.

How to roast chicken or turkey for your soup

Plan a pastured chicken or turkey into your Sunday dinner plan, and then use the leftover meat for this quick and simple soup on a busy weeknight. You can see how to slow roast a simple chicken in this post, and my method for dry brined pastured turkey is in my cookbook, Nourished Beginnings. We make our yearly Thanksgiving turkey that way each year and it is so delicious. You can use the carcass of your chicken or turkey to make bone broth and then make your soup.

Freezer friendly?

If you are overloaded with Thanksgiving turkey, or batch cooking whole chickens, you can definitely stock up on this soup for the freezer, for a pregnant or new momma that needs a meal, or someone who is ill. A comforting meal makes such a great gift to a brand new momma. To freeze the soup, cool it completely and store in freezer safe containers.

Print Recipe
5 from 17 votes

Pot Pie Soup :: Use Chicken Or Turkey!

Use chicken or turkey to make the comforting flavors of pot pie in an easy to make pot pie soup!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Soup
Cuisine: American
Keyword: dairy-free pot pie soup, gluten-free pot pie soup, pot pie soup recipe
Servings: 4 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 4 tbsp of friendly fat to cook in butter, ghee, olive oil, tallow/lard etc
  • 1 medium onion diced
  • 2 large carrots peeled and diced
  • 2 small yellow potatoes cubed
  • 4 cloves of garlic minced
  • 2 tbsp Namaste GF Flour Blend rice flour, or even cassava flour will work. If you want the soup thicker, or more like a stew, add 3 tbsp – the 2 tbsp leaves the soup smooth and creamy
  • 3 cups bone broth
  • 1 cup whole milk or coconut milk
  • 1 tsp dried parsley
  • ½ tsp dried thyme
  • 1/8 tsp red pepper flakes or to taste per your family’s heat preference (Optional - if you are preparing this for little guys, leave it out, and you can always add it to your bowl if you enjoy the heat)
  • 1-2 cups leftover chicken or turkey cubed or shredded
  • 1 cup frozen organic peas
  • 1 cup frozen organic corn
  • Sea salt/pepper to taste

Instructions

  • Melt the butter in your soup pot over medium/high heat, add the onion, carrot, and potato and stir in a big pinch of sea salt. Cook over medium-high heat for 10 minutes so the veggies soften and sweeten.
  • Add the garlic and flour and stir to combine. Cook for 1 minute.
  • Add the broth, coconut milk, parsley, thyme, red pepper flakes, and chicken, and bring to a simmer until the broth thickens from the flour. This takes a few minutes.
  • Add the peas and corn and simmer a few minutes until they thaw. Add sea salt and pepper to your taste.
  • Garnish with more parsley, and pie crust biscuits or regular biscuits if you choose. See the above notes on biscuit options for more details.

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Mashed Acorn Squash and Parsnips :: Oven Roasted or Instant Pot Method

November 14, 2018

Mashed acorn squash and parsnips is a sweet, rustic, healthy change up to your dinner side dish menu plan!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Simple & Sweet

Sometimes the best things come in the simplest of packages. One of the things I love the most about this space I am so blessed to get to write in every week, is opening messages from…you. This week I got the sweetest message from a new momma, that was not unlike so many other messages I get on a daily basis. That whole…“how in the world do I get this thing done?!” question. I felt an urge to hop on my IG Stories and chat about baby season, and it was really nostalgic to look back on those blur of a days that infant season brought to my life. One of my answers to the “how do you get it done” question is…keep it simple and sweet dear momma. 

Back to the basics…

Because sometimes as a blogger, I get caught up in needing to post the next fun dessert, or fancy food prep that will draw eyes to the blog, when really what I know you all need is real life. That is why I am here in the first place – when I was a brand new momma I didn’t have very many places to turn for real life recipes. I didn’t want another momma to have to figure this thing out on her own, and that is one of the drives behind this writing space. So here I sit, writing to you about simple split pea soup, the basics for how to roast a whole chicken, and then make a simple chicken stew out of the leftovers…and how to take budget friendly in season veggies and turn them into a nourishing side dish that the whole family will love.

Team Oven Roast or Team Instant Pot???

Believe it or not, when my babies were babies, I didn’t own an Instant Pot! I didn’t have one until I was well out of the baby years – it’s only been about 3 years since my Instant Pot became a staple on my counter. While the Instant Pot has revolutionized my kitchen routine, the oven does tend to draw me in during these cold winter months. There is just something about the flavor that embeds into those veggies when you roast them in an oven. Don’t get me wrong – I still totally make this side dish in the Instant Pot if I’m making it on a whim and haven’t the time for the oven roasting, but this sweet and earthy veggie mash has it’s roots in my babyhood season of life…and during those years, it was all done in the oven.

Sooo…what does it taste like?

I think both parsnips and acorn squash are overlooked a lot during the fall and winter, getting passed up for the more popular butternut squashes and carrots or sweet potatoes. But let me tell you about these great veggies! Not only are both acorn squash and parsnips loaded with vitamin C, fiber, and an array of other nutrients, they have really mild kid friendly flavors. Acorn squash is sweet and buttery, and when you cook parsnips they become like a sweet carrot. The added roasted onion and hint of that little clove of garlic really take the mashed veggies to another level.

What do I serve mashed acorn squash and parsnips with?

My babies ate it as is! It makes a great first foods start (you can leave the onion and garlic out if your baby is just starting food but my babies over 7-8 months old were eating all of this). But really your mashed acorn squash and parsnips will go alongside just about any dinner. Here are some meal ideas to serve it along with:

Print Recipe
5 from 12 votes

Roasted Acorn Squash and Parsnip Mash

Mashed acorn squash and parsnips is a sweet, rustic, healthy change up to your dinner side dish menu plan!
Prep Time10 mins
Cook Time45 mins
Total Time55 mins
Course: Side Dish
Cuisine: American
Keyword: mashed parsnip, roasted acorn squash
Servings: 4 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 1 medium acorn squash or 2 small acorn squashes quartered and seeds scooped out
  • 2 medium parsnips peeled and quartered
  • ¼ medium/large sweet onion
  • 1 clove of garlic don’t peel it if you are doing the Roasting Method
  • 2 tbsp olive oil
  • 3-4 tbsp butter
  • Sea salt and pepper to taste

Instructions

ROASTING METHOD ::

  • Pre-heat the oven to 425 degrees.
  • Toss the squash, parsnips, onion, and garlic onto a baking sheet with the olive oil and a big pinch of sea salt. Bake the veggies at 425 degrees for 45 minutes until everything is soft.
  • Peel the garlic, and scoop the squash out of the shell, and then put all of the roasted veggies into your blender or food processor with the butter. Blend until smooth. Taste for salt and pepper and add that to your liking.

INSTANT POT METHOD ::

  • Fill your IP with 1 cup of water and place a steamer basket inside. Put the squash, parsnips, onion, and peeled garlic into the IP on top of the steamer basket.
  • Put the lid on, close the valve, and turn the IP on to “Manual.” Bring the time down to 15 minutes. The IP will start automatically. Once the IP comes to pressure, the 15 minutes will count down.
  • When the veggies are done pressure cooking, turn the IP off, release the pressure, and transfer the veggies to your food processor. Make sure to scoop the squash out of the shell. Add the butter to the food processor, and blend until smooth. Sea salt and pepper the veg to your taste.

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Healthy Instant Pot Split Pea Soup :: Stovetop Directions Included Too!

November 10, 2018

The humble, pantry staple split pea made into a delicious, healthy split pea soup using your Instant Pot OR stovetop!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Purposely slowing it all down…

I woke up a week or so ago with the thought that we are almost through fall, and I didn’t even realize it! So we are slowing it down, taking more off the schedule, and making more time for spending with family outdoors before that cold snow hits!

A kid soup favorite

Part of me slowing down has been to ask the girls some of their favorite fall and winter foods that we want to be sure to include in our meal plans over the next few months. We all want those most looked forward too meals, and the girls were excited to collaborate on a few favorites. Of course indulgent lasagna, Thanksgiving meal staples, casserole, biscuits, and hot cocoa were all on the list. But want surprised me was some of the simpler foods that my kids looked at as “comfort foods” in their eyes – like this split pea soup. They’ve been eating this exact recipe for split pea soup since they were toddlers! It took me a bit to figure out the exact timing for making it in the Instant Pot, loosely following the IP instruction manual time table for different legumes, but I’ve got it how I like it now, and I’m so excited to share it with you!

A soup (and pantry!) staple

The humble split pea. It is almost always on my pantry shelf, for a myriad of reasons! I first learned about peas/dried peas in the very first real food cookbook that I bought, “Nourishing Traditions” by Sally Fallon. So much of the traditional food preparation that I do even today stems from what I learned in this priceless book! At a dollar a pound, dried peas are really one of the most cost-effective ways to feed my family in balance with other nutrient dense food staples. Peas, along with many other legumes are also a great “perfect food” balance of slow burning carbohydrates for energy, and protein. While we are not an exclusively plant-based diet family, properly prepared legumes like peas help me balance meals – because most people don’t need to be eating meat for their only source of protein all day long. And one of the biggest reasons dried peas are almost always found in my pantry is because my kiddos adore them! I purchase split peas in the bulk section of our local health food store. Check around where you shop, or local food co-ops. You can also find them on Amazon.

Pea Powerhouse!

Peas are more than just their fiber – which is a fantastic nutrient benefit by the way! They are also packed with protein, three different B vitamins, and essential minerals that our organs depend on to function together the way they were meant to. We already talked about how the combination of slow burning carbohydrate energy and protein makes peas a great balanced food, so the added bonus of these nutrients is fantastic!

Split Pea Soup

Typically, split pea soup is flavored with a ham hock and/or chopped ham. It is really rare for me to have pastured ham around other than Easter, so over the years I have perfected that smoky pork flavor that infuses split pea soup with so much amazing taste with a couple secret ingredients. Using smoked paprika works so well, and it is a cost-effective staple that most people have in their pantry. If we happen to have a little bacon grease leftover from weekend breakfasts, a small spoonful of that into the cooking fat also adds smoky pork flavor. The flavor also comes from cooking the veggies the right way……

Instant Pot Pro Tip…SLOW DOWN…

Seems a contradiction, eh?! I know it, you bought the Instant Pot so you could make meals…instantly! But if there is one thing this stovetop soup lover has learned, it is that if I want that amazing flavor that so many veggies have to offer…I’ve gotta slow down and let that saute do it’s magic. Don’t skip that step. Get your veggie basics down in the pot with some flavorful fat – I promise it is worth the 10 minute wait. The flavor is a night and day difference.

To blend or not to blend?

That is all up to you! Pictured in this post is the more traditional way of serving split pea soup – un-blended. The little bits of peas and carrots are so fun and colorful. Truth be told, because I served this soup to my little ones as toddlers and tended to blend it up completely so it was easier for them to serve themselves with a straw, all 3 of my kids prefer the soup totally blended. It transforms into this super velvety bowl of soup – the texture is amazing.

Soaking/Sprouting Tips

Since split peas are technically a “legume,” we know that soaking will help reduce the phytic acid in the split peas, making them easier on digestion. You’ll notice around the 10 hour mark of soaking that the peas will have the start of a little sprouted “tail.” Sprouting these little “tails” in legumes allows the nutrients in the bean more readily available to absorb. Dried peas are very easy to sprout because they naturally “split” during the drying, but you can certainly just do the minimum 6 hour soak if that is what you have time for (I end up in this boat more often than not!). Soak for at least 6 hours and no more than 12. You can approach the soaking a couple different ways (it truly just depends on how your schedule works – there is no one right way!) ::

  • Get the peas soaking first thing in the morning when you wake up to make the soup around dinnertime.
  • Or soak them overnight to make the soup in the morning/early afternoon.

Tips for making split pea soup stove top

You can definitely make this soup stovetop, and I did for years – literally the girls’ entire babyhood! I didn’t have an Instant Pot until my youngest was 2! The absolutely lovely part about making this recipe stovetop, is that you can totally double it up into a large stock pot. In fact, this recipe that I have been using in my kitchen for years is halved to fit into my Instant Pot. I made and froze batches of the large batch for years. Simply follow the same sautéing instructions in the recipe, and then when you get to the bone broth part, just pull your heat up to make the soup simmer until the split peas are cooked through. It will take about 45 minutes to simmer stove top.

Freezer Friendly

Cook once, eat multiple times, dear momma! This batch typically feeds my family of 5 for two to three lunches. It freezes up great. As mentioned in the above paragraph, you can double this into your stockpot and cook it stovetop if you want more leftovers. If you have a larger Instant Pot (I have the 6 quart IP), you may be able to get away with a double. I’m not sure if the IP pressure cooking time changes with it doubling into the 8 quart pot – if you do happen to try it, let us know!

Print Recipe
5 from 21 votes

Healthy Instant Pot Split Pea Soup

The humble, pantry staple split pea made into a delicious, healthy split pea soup using your Instant Pot OR stovetop!
Prep Time6 hrs
Cook Time30 mins
Total Time6 hrs 30 mins
Course: Soup
Cuisine: American
Keyword: Instant Pot split pea soup, pressure cooker split pea soup, split pea soup recipe
Servings: 6 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 1 lb split peas this is about 1 ½ cups of dried split peas if you buy in bulk
  • 2 tbsp ghee or butter plus 1 tbsp leftover bacon grease for sauteing you can use all ghee or butter if you don’t have the bacon grease – the bacon grease gives a lovely flavor and hint of smoky pork
  • 1 medium onion diced
  • 2-3 medium carrots peeled and diced
  • 1 large or 2 small stalks of celery diced
  • 4 cloves of garlic minced
  • 1 tsp smoked paprika
  • 1 ½ quarts bone broth less if you want your soup very thick
  • 1 bay leaf
  • Sea salt/pepper to taste

Instructions

  • Six to 12 hours before you want to make the soup, soak the split peas. Soaking helps reduces the phytic acid in the legume, making them easier on digestion. You’ll notice around the 10 hour mark that the peas will have the start of a little sprouted “tail.” Sprouting legumes allows the nutrients in the bean more readily available to absorb. Soak for at least 6 hours and no more than 12.
  • When you are ready to make the soup, turn your Instant Pot on to “Saute,” melt the cooking fat (ghee and bacon grease), and add the onion, carrots, and celery with a big pinch sea salt. Saute for about 10 minutes until the veggies are very soft and sweet. Slow down and don’t skip this step! This is flavor!
  • Add the garlic and smoked paprika and Saute for 1 minute, then turn the Instant Pot to “Off/Cancel.”
  • Drain and rinse your soaked split peas, add them into the Instant Pot along with the bone broth and bay leaf, and stir to combine.
  • Put the lid on your Instant Pot, turn the valve to closed, turn your Instant Pot on to “Soup,” and bring time down to 10 minutes. The Instant Pot will take about 10 minutes to come to pressure before counting down the 10 minutes. When the timer beeps that the 10 minutes of pressure cooking is done, turn the Instant Pot off, and leave the Instant Pot alone for 5 minutes. This naturally will let some of the pressure in the Instant Pot release and finishes the cooking process without overcooking the split peas. Release the rest of the pressure after 5 minutes, and take the lid off the Instant Pot. Remove the bay leaf.
  • Scoop out 2-3 cups of the soup to a small mixing bowl, and blend with an immersion blender (you could use a regular blender), and then return the blended portion of soup back into the pot with the rest of the soup (it makes the broth nice and creamy!). Stir to combine, and sea salt/pepper your soup to your taste. The split pea soup will thicken a bit more as the soup cools since the peas continue to absorb liquid. You could alternatively blend the entire soup – my toddlers enjoyed using a stainless steel straw to drink their soup this way!
  • Drizzle olive oil and/or splash raw cream or coconut cream into each bowl of split pea soup to garnish if you wish.

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4 School Lunches With Veggie Variety PLUS Tips For Avoiding Lunchbox Packing Burn-Out

October 25, 2018

Pack school lunches full of veggie variety with the greatest of ease, and learn how to avoid lunchbox burn-out!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

October school lunch burnout…

If there is anything I have learned 3 kids into this school thing, it’s that lunchbox burnout is totally a thing. We are exactly 2 months into school, and I am already getting messages, emails, and questions about how to get into a school lunch rhythm, how to get variety into lunchboxes, and why, oh why do we have to do this 5 days a week?! You guys, I completely get it. I have been there.

Wait…what?!

Yep, the food blogger that literally makes her living off of blogging about feeding kids healthy and Instagram’s daily school lunch posts (#rgnschoollunch) has struggled with school lunch packing burnout. Because there really is a human, normal, everyday mom behind this screen, and it is completely normal to feel the burnout. <—- Please read that part again. Don’t give up on it all and beat yourself up, because lunchbox burnout is a very real thing, and I can’t wait to give you some seasoned momma tips on how to avoid it for as long as possible.

A framework, a rhythm, and a flow

I recently recorded a podcast with my friend Kristin from Live Simply. At the beginning of the interview, I remember telling Kristin how google eyed I always am at her meal planning posts, because I have simply “never been a meal planner.” As it turns out, we discovered that there is definitely a “framework” to how meals flow at my house – it just might not all be down on paper in a pretty planner. I really do think that having this rhythm and flow to how I pack school lunches is how I have been able to avoid the burnout. A framework takes the thinking out of packing – you just follow the pattern!

What exactly is a framework?

I love the idea of calling this meal planning style a framework because it leaves plenty of wiggle room for variety. And that matters for multiple reasons. Not only does variety help save your budget by allowing you to buy whatever produce is in season and on sale depending on the time of year, variety also allows us to get a good diversity of nutrients into our ever-growing kids’ bodies. So for instance, if you follow my #rgnschoollunch tag over on Instagram, you’ll notice a rhythm to Monday’s. I almost always use leftover GF waffles from weekend breakfast to make sandwiches, and then the fruit and vegetable are constantly changing. Seriously momma, it is that simple. Don’t complicate this thing – it is one of my secrets to NOT burning out. So that veggie might be a salad, or veggie sticks with dip, or whatever roasted veggies were left-over from dinner that night – there is so much wiggle room depending on what vegetables are in season and on sale.

So let’s zero in on the veggies

I’m all about baby steps, so let’s take this one thing at a time. Since all things vegetable is one of the most commonly asked about lunchbox questions I get, I thought we could focus on that. How do we get the variety in and how much do I pack? 


4 School Lunches With Veggie Variety!


THIS, dear momma, is seriously where it’s at. Cook once, eat twice. Dinner leftovers aren’t just for the main meal or thermoses like spaghetti. You are absolutely allowed to take your kiddo’s regular PBJ lunch and add dinner veggie sides to it! Kids LOVE roasted veggies – and who wouldn’t?! Roasting vegetables brings out their sweetness, and it is so easy to eat. Veggie “mashes” also work so great. Sweet potatoes and regular potatoes are only the tipping point! You can get squash mashes in there or even roasted root veggie mashes blended with carrots, potatoes, and a little green.

  • Veteran Momma Tip #1 :: YES, my kids eat this stuff cold. If your kiddo won’t have anything to do with that, you might need to use a thermos. If you happen to be reading this post, and you have younger children (babies and toddlers), I encourage you to start NOW. Train their palates to be cool with leftovers at room temp, and I promise the lunchbox packing years will be so much easier.
  • Veteran Momma Tip #2 :: Make more veggies than what you really need for dinner to ensure you have those leftovers. If you usually make one sheet tray of veg, make 2! You already have the oven on anyway, you might as well work ahead. You can fill up lunchboxes, and also use the leftover veg for your own breakfasts or lunches.

There is so much you can do to change up a salad. The veggie toppings can change weekly, and you can add in extras like crush nuts or seeds, dried fruit, cheese, or hard boiled eggs to make them fun and interesting.

  • Veteran Momma Tip :: Because younger children typically take a longer time to manage eating a salad, it is important to realize that salads are sometimes better suited for kiddos past Kindergarten/1st grade. In these cases, just “de-construct” the salad. Put the different components of the salad in to the lunchbox and add some dip. Not having to manage a fork to work at a salad helps with time management, because at school they don’t necessarily have an hour to eat. Leave the salad eating practice for dinner time at home for your little guys, and just make it easier to eat in their lunchbox.
  • Veteran Momma Tip #2 :: You do not (I repeat, you do NOT) need to go overboard making veggies into fancy shapes and patterns (unless that is your thing of course!). But you CAN make the veggies more interesting and even more easy to eat by using things like a julienne peeler to make strips of carrot versus sticks. They are easier to eat that way for some kids. Or, cut disks/coins of carrots and cucumbers for easy dip scooping.

Peas and little mixed frozen veggie bags from the freezer section, dear momma! They are a finger food snacktime lifesaver as babies and toddlers, and they are a lunchbox lifesaver for school aged kids! I get the big bags of frozen organic peas and mixed veggies at Costco. You can put them in frozen and they thaw by lunchtime!

  • Veteran Momma Tip :: If your kids prefer some butter/seasoning on their veggies, simply warm them up in a pan real quick to coat them with butter and sea salt and then pack them in. One of my girls prefers them this way, so I take the extra minute to do that and lunchboxes come home empty. The extra fat consumption and minerals from the sea salt is a bonus too!

Because seriously how fun is that?! You can make a fry out of lots of different kinds of veggies – white potatoes, sweet potatoes, butternut squash, yucca, carrots, parsnips…the list is endless!

  • Veteran Momma Tip #1 :: Make a sheet tray of fries to go with dinner, and while you are at it just add in a second sheet tray so you have enough for lunchboxes. Cook once, eat twice.
  • Veteran Momma Tip #2 :: There is something about crinkle cut fries that literally make kids think they hit the jackpot! Just get a little crinkle cutter and watch how fast the veggie fries go!
  • Veteran Momma Tip #3 :: A little ketchup never hurt anyone 😉 If it means they will get the veggie fries in, I say go for it. My kids don’t necessarily need it, but I do like to play the fun mom every once and a while and pack some ketchup along.

 

Originally, this post was supposed to be cold lunch/bento box style lunch focused, because I know not everyone uses thermoses. I just couldn’t leave this idea out though. One of the ways I really love packing the veggies into kids is using soup. Soup purees to be exact. The added bone broth is extra protein and nourishment – it’s truly win-win. THIS is the thermos I’m using!

  • Veteran Momma Tip #1 :: Stainless steel straws are your friend! The make the soup less messy, faster to eat, and much easier to eat, so the kids are more likely to get it all down.
  • Veteran Momma Tip #2 :: Cook once, eat multiple times. I’m starting to sound like a broken record, but utilize this! Make a big pot of broccoli soup, squash soup, or tomato soup for dinner, and then scoop the leftovers into thermoses for lunch the next day.

How many veggies should I pack?

This is literally going to depend on each and every individual child. It is definitely not going to look the same even within the same family. Here are some things to consider::

  • If your child is not really into veggies, focus on veggie eating at breakfast and dinner at home. You want your child to be full and focused at school, and if you pack it full of veg they probably won’t eat, you are risking them going all afternoon without fuel.
  • If you have a younger child (1st grade and under I would say), consider how long raw veggies take for your child to eat. Specifically salads which take some coordination with a fork and extra time to chew, sometimes these veggie meals are best kept for dinner time at home to practice. Roasted/steamed veg or just veggie sticks are easier to manage for little guys.
  • Another thought on the very little guys that are in their first or second year of school. Their brains are literally on overload. A school day is a lot to take in. If they have never eaten at a daycare as a baby/toddler, eating at school with a bunch of their peers is so different. It is exciting! And they are going to be slower to eat. The star of their lunch should not be veggies – make sure there are enough filling items in their lunchbox so they can fill up as much as possible before their afternoon begins.
  • Consider the time your school allows the children to eat. Unfortunately, the 25ish minutes my girls have to eat is probably not the norm – I hear of schools that only allow 15 minutes. Consider this, and save larger portions of veggies for dinner time – you want to make sure what they do have time to eat is going to fuel them for their afternoon.

Packing gear in this post

We’ve been using our Planetbox’s since my 4th grader was in Kindergarten! They still look like brand new, and they are so easy to pack and wash up. Make sure to check out the accessories tab for the “Pods” that you can use to separate compartments, the leakproof “Dippers” for their condiments (each Planetbox comes with one of these), and the leakproof bowls for drippy food (each Planetbox comes with one of these). Also pictured in the “bonus” number 5 lunch idea is the gear I use for soup days. It all fits right into the Planetbox bag too. I use the Lunchbots brand 8oz thermos and have the Trio and Duo Lunchbots trays.

Salad Dressing & Veggie Dip Recipes for all those veggies!

Hey, listen, if the vitamins in our veggies are “fat soluble,” we might as well pair them with delicious fat based dips to allow those vitamins to absorb. Let the kids pick what they love and dip away!

School Lunch Packing Resources ::

  • If you are a paper and pen sort of a person, you MUST check out Kristin’s Simplified School Lunch Kit over on her blog – absolutely invaluable for new school lunch packers and visual learners!
  • Here is my Lunch Gear Resource Guide if you  want to learn more about the lunch gear I use and why.
  • Here is Part 1, Part 2, and Part 3 of the real food podcast recorded with Live Simply – there are so many tips and real life examples from my own home menu, including lunchboxes.

 

 

Batch Up Meals Dinner Ideas Feeding Babies Healthy Kids and Teens Lunch Ideas Nourishing Staples Real Food 101 Real Food Tips school lunches Soup

Kid Friendly Roasted Acorn Squash and Sweet Potato Soup

October 3, 2018

Warm up this fall with this savory and sweet velvety roasted acorn squash and sweet potato soup!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

I’m just going to cut right to chase today…

This soup doesn’t need much of an intro. It’s chilly in Michigan. Tank tops and flip flops have been traded for hoodies and baked oatmeal {notice I haven’t traded my flip flops yet? Yeah, that’s a Michigan thing 😉}, and I’m all about the warm veggie soups for just about any meal of the day.

Holding out on turning the heat on…

It’s a Midwest thing, just like those flip flops we refuse to give up until snow is tickling our toes, and the only way I can get away with it, is by keeping my oven running. This beach bum isn’t as hardcore Midwest as most who hold out on turning the heat on until November, but I can get away with getting through the first week or so of October. Especially when I can get my oven going for an hour to roast some yummy squash and sweet potatoes, and warm the house up at the same time!

Two birds, one stone

The oven not only kicks the warmth up in a chilly house for a while, it also makes the most amazing flavor come out of just about any vegetable. Just oil up the flesh of your squash and sweet potatoes and lay them flesh down – they will get a gorgeous caramel color and flavor that will add an amazing warmth to your soup. Add in a pinch of cayenne and a hint of maple syrup and everyone will be wondering just what all that great flavor is coming from!

Kid favorites packed with healing bone broth!

It’s no secret that squashes and sweet potatoes are some of the most kid friendly vegetables around. The sweet taste and smooth texture is pleasant for just about any kid, and when you fix those veggies into soup form, you can also pack a gut healing bone broth punch to your little guy’s breakfast, lunch, or dinner!

Soup for breakfast?!

Yes, absolutely! If you have followed my Instagram for any length of time, you know that soup purees like this are in my breakfast bowl many days of the week. (Check out my hashtag #RGNMorningMommaFuel to see!) It is an easy way for me to get veggie minerals in, and it tastes amazing with an apple muffin and side of eggs. The girls most often take theirs along in a thermos for lunch at school, but as babies and toddlers they ate soup for breakfast many days of the week. It was an easy way for me to get food into myself and baby, and those little guys don’t know any better than soup might not be considered a “breakfast food!”

Freezer friendly

Absolutely grab onto those great fall farmer’s market and grocery store deals on your in season acorn squash and sweet potatoes and get your freezer stocked up! It is so nice to be able to pull out a quart of soup on a busy day where there isn’t time for cooking. The soup just needs to be cooled to room temp before you put them in freezer safe containers, and you can stash them away!

Babies, Toddlers, and Lunchbox Thermos Tips

Your babies and toddlers will adore this soup. Use a spoon, or try a short, wide smoothie straw for them to drink it right up. Straws were a favorite way for my littles to drink soup so they could do it all by themselves. Pack school aged kids yummy soup in a thermos along with an apple muffin with butter, a chicken wrap, or some crackers! It makes for a great lunchbox change up, and can be packed this way for daycare too.

Print Recipe
5 from 16 votes

Kid Friendly Roasted Acorn Squash and Sweet Potato Soup

Warm up this fall with this savory and sweet velvety roasted acorn squash and sweet potato soup!
Prep Time45 mins
Cook Time15 mins
Total Time1 hr
Course: Soup
Cuisine: American
Keyword: acorn squash and sweet potato soup recipe, acorn squash soup, sweet potato soup
Servings: 8 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 2 medium acorn squashes halved and seeds scooped out
  • 4 small sweet potatoes halved lengthwise
  • 6 tbsp of olive oil or butter divided
  • 1 medium/large onion chopped
  • 3-4 cloves of garlic chopped
  • 2 tsp thyme
  • 2 tsp pure maple syrup
  • Pinch of cayenne or to taste if you like heat
  • 1 1/2 - 2 quarts bone broth depending on how thick/thin you prefer your soup
  • Sea salt and pepper to taste
  • Optional garnish with coconut milk/yogurt or sour cream and a drizzle of olive oil

Instructions

  • Pre-heat the oven to 400 degrees.
  • Spread olive oil over the flesh of your acorn squash halves and sweet potato halves, and then sprinkle with sea salt and pepper. Place the squash and sweet potatoes flesh side down on a baking sheet and roast at 400 degrees for 45 minutes, until the veggies are soft.
  • You can start the rest of the soup when take the squash and sweet potatoes out of the oven so they are cooling while you work – you’ll want the squash cooled so you can handle it to scoop the flesh out.
  • In a large soup pot, add 2-3 tbsp of butter and the onion with a pinch of sea salt. Cook the onion over medium-high heat for about 5-7 minutes. Add the garlic and cook for 1 minute.
  • Add the thyme, broth, and roasted squash and sweet potatoes, and bring to a simmer for 5 minutes.
  • Turn off the heat, and blend the soup with an immersion blender, or pour it into a regular blender to puree. Garnish each bowl with a splash of coconut milk or dollop of sour cream and a drizzle of olive oil.

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Shepherd’s Pie Loaded Baked Potatoes :: PLUS! How To Make Baked Potatoes With The Crispiest Skin & Creamiest Inside!

September 12, 2018

Shepherd’s pie loaded baked potatoes take that classic comforting dinner we all love, and make it in to a family dinner made for a weeknight! 

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Back and forth…

You just never know what you’re gonna get in September here in Michigan. One day, we’re enjoying the beach and 80 degrees, and the next day, we get a fall preview, waking up to 50 degrees, hoodies, and hot tea! I love that about Michigan though. It’s as if she knows you can’t just swap our blissful summer days for the chill that late fall brings. We ease into it around here. The chill does last for quite a while around these parts, after all.

Cooler weather menus

I’ve been sitting on this recipe since last spring! It happened to be one of those cooler spring days where I decided to use the oven to warm up the house and snap a few pictures while I was at it. The late day lighting suggested warmer weather was on the way with summer around the corner, and I just tucked this recipe away for the inevitable fall cool down, when you all would want to turn your ovens back on again. When the chill hits the air where you live, I hope you can give this recipe a try.

All the shepherd’s pie comfort with less fuss

Because, real life, ya know? It’s so fun to make a big pan of shepherd’s pie on the weekend, but if you’re craving that warm comfort on school night, this method of loading the creamy shepherd’s pie filling right on top of a perfectly baked potato is just the ticket.

The perfect baked potato

This is important! If you’ve never had a really well done baked potato with a creamy inside, and crispy skin on the outside, you are in for a treat! The method will seem so simple, but sometimes that’s the way to go – the less fuss the better. Avocado oil makes things super crispy, which is why I usually reach for that. And making sure the potato skin is coated in sea salt helps dry it out and crisp it up! I also have had nice crispy skin using olive oil. Seasoning the outside of the potato really well not only helps to crisp the skin, it also seasons the potato so you really don’t have much to do after cooking, other than pile on the shepherd’s pie filling!

Can I use sweet potato instead?

Absolutely! In fact 2 out of my 3 girls prefer their shepherd’s pie over a baked sweet potato versus the white potato. The prep method and cook time is about the same – sometimes if the sweet potato is a bit larger, it can take an hour to bake. Just prick the sweet potato with a fork around the 50 minute mark to see if it is soft on the inside.

Shepherd’s pie filling 101…

Savory, creamy, and hearty – that is what should come to mind for a shepherd’s pie filling. The gravy-like sauce is the perfect topping for your bake potato, and the taste will make any kid ask for seconds. I kept the veggies very “classic” shepherd’s pie with peas and carrots, but you really can use whatever you have on hand. If you are grain free, you can also leave out the corn. I love adding diced butternut squash to replace the corn in the fall. Again, pictured here in this post is the classic shepherd’s pie filling with the corn.

How to make the perfect “nest” for your shepherd’s pie filling

When your potatoes are done baking, use a knife to slice a lower case “t” along the top of the potato – one line down the length of the potato, and another across the width. Then pinch the ends of the potato until it “pops” open – the perfect little bowl to nestle all the shepherd’s pie bits and gravy into.

Weeknight prep tips

Both the potatoes and the shepherd’s pie filling can be prepared in advance. If you are a “prep day” kind of a person, you can make the filling on your prep day, and just stash it away in the fridge or freezer until you are ready to use it. The baked potatoes can be baked off as well, and just warmed through to crisp up in the oven prior to eating. Since the filling freezes so well, you really could double up, and save part of the batch for another time.

Print Recipe
5 from 19 votes

Shepherd's Pie Loaded Baked Potatoes

Shepherd’s pie loaded baked potatoes take that classic comforting dinner we all love, and make it into a family dinner made for a weeknight! 
Prep Time50 mins
Cook Time20 mins
Total Time1 hr 10 mins
Course: Main Course
Cuisine: American
Keyword: baked potato shepherd's pie, Shepherd's Pie, shepherd's pie stuffed potatoes
Servings: 5 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

FOR THE POTATOES:

FOR THE SHEPHERD’S PIE FILLING

  • 2 tbsp friendly fat to cook in butter, ghee, avocado oil, olive oil will work well. I like to use half of this as leftover bacon fat for flavor
  • 1 medium onion diced
  • 3 medium carrots peeled and sliced
  • 3-4 cloves of garlic minced
  • 1 lb grass-fed ground beef
  • ½ tsp sea salt
  • ¼ tsp pepper
  • 2-3 tbsp tapioca flour depending on how thick/saucy you like your filling
  • 2 tbsp organic tomato paste
  • ¾ cup bone broth or water
  • 3-4 tsp coconut aminos it is fine to leave this out if you don’t have it – it does really add to the flavor though! It mimics soy sauce in flavor.
  • 1 tsp dried thyme
  • ¾ cup frozen organic peas
  • ½ cup frozen organic corn omit if you are grain free/paleo. Butternut squash subs well - dice it and cook it through at the beginning
  • Sea salt/pepper to taste to finish

Instructions

  • Pre-heat the oven to 425 degrees.
  • Make sure the potatoes are dry. Poke a fork into each potato 2 times. Rub the oil all over each potato, and then rub the salt over each potato.
  • Set the potatoes in a baking dish and bake at 425 degrees for 50 minutes until fork tender.
  • While the potatoes are baking, you can make the filling. Melt your friendly fat in a skillet over medium heat. Add the onions and carrots with a small pinch of sea salt, and cook for 3-4 minutes until softened. Add the garlic to stir in.
  • Add the beef to the cooking veggies along with the sea salt and pepper and brown the beef.
  • When the beef is done browning, stir in the tapioca flour and tomato paste, and cook for 1 minute.
  • Add the broth, coconut aminos, and thyme, stir to combine, and bring to a simmer. Once simmering, bring the heat to low, cover the pan with a lid, and cook for 7 minutes.
  • Take the lid off, stir in the peas and corn, and return the lid, cooking for 5 more minutes.
  • Taste the filling for salt and pepper, and then top your baked potatoes with the beef/veggie shepherd’s pie filling.
  • **Filling can be made days in advance for quick, weekday dinners!

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Walnut Crusted Crispy Mahi Mahi :: Kid Friendly and Gluten Free!

September 5, 2018

Quick, kid friendly, and gluten free, walnut crusted crispy mahi mahi is perfect for dinner any night of the week!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Simple.

That’s the way we’re keeping life around here these days. My girls are all back to school, and anyone that has ever had a brand new pre-K or Kinder kiddo in the house knows that after school melt downs can be a very real thing. Since this is my third time around this block, I was prepared long before my fresh new pre-K sweetheart set foot in that classroom last Monday, and I planned out our menu that week accordingly.

Yummy flavor, minimal work.

Because that sweet little wee one in the picture above has needed some downtime after her exciting days of pre-K! She *big puffy heart* loves fish of any kind, so I just knew I had to plan that into our first week back to school. This minimal ingredient, and minimal hands on time crispy fish is always a favorite. After she ate 2 helpings, she was a complete chatter box telling me about all her exciting school time adventures!

Crispy fish method

I don’t take that whole “minimal work” thing lightly. Just a few ingredients into a bowl to “bread” the fish and then crisp it up in a skillet. Finish the cooking in the oven and it’s done. The key to the crispy outside lies in a few things:

  1. The right flour. Walnuts are pretty oily when you blend them up, so adding another flour to the ground walnuts makes up for the oily walnuts and gets the outside of the fish really crispy. White rice flour is one of my favorites because it is cost effective and nice a dry – which makes a nice crispy outside. But if you are true Paleo/grain free or do not tolerate white rice flour, you can use coconut flour which works to crisp things up just as good.
  2. The right oil. I feel like avocado oil or animal fat such as pastured tallow or lard makes anything crisp up the best. Butter and olive oil tend to make things softer. Also, scalding olive oil in the kind of heat you need for a crispy fish, can make it taste bad. Coconut oil will work just fine as well, but you will have the coconut taste there (which is fine if that doesn’t bother you!).
  3. And a super hot skillet. Big time cast iron skillet fan here, but if you don’t have one, a regular skillet will work just fine. Just don’t crowd the pan! If your skillet is smaller like mine, do the crisping up in batches so the temperature of the skillet stays hot.

Fish sourcing

We started finding the wild caught Mahi Mahi at Costco a year or so ago – I’m so thankful they now carry it along with wild caught salmon and cod so we can keep some variety to our fish night menu rotation. We also have a couple of local fish mongers that carry wild caught fish. Look around where you live – even our local grocer now keeps a selection of wild caught fish. To read more about why wild caught fish is more superior to farmed, visit www.eatwild.com.

Can I use other fish?

Sure! Wild caught cod is more fragile, so just handle it carefully – it also cooks a bit faster so back off the time. Smaller pieces might work better in the pan so it doesn’t fall apart, since cod is very delicate. Salmon works fine too if you have access to wild caught.

Side dish ideas

This part can really throw off your plans for a “quick and minimal work” dinner! Just keep it simple. My older girls are big time salad lovers. While my youngest will tolerate them, I ended up roasting her some sweet potatoes and serving buttered peas with them. Again, super minimal hands on work, and the sweet potatoes can roast right alongside the cooking fish. Here are some other ideas:

  • Mashed sweet potatoes
  • Steamed mixed veggies
  • Salads (here is a great Olive Garden salad dressing, and Ranch too!)
  • Roasted potatoes (you can roast other veggies like broccoli right alongside these too)
  • Squash (my kids’ favorite side – Instant Pot or roast it and blend with butter – keep it simple)
  • Bone broth cooked rice with veggies. This is so simple to do with those frozen mixed veggies – just pop the veggies right in with the cooking rice and top it all with butter.

Well fed, *and* well nourished

Because it is in fact possible to be fed and still not feel well and energized. My biggest goal when thinking about feeding children is making every bite they take count. Man, those school days can be long and exhausting. It is so important to snuggle them close, and let them unload from the day, but it doesn’t mean you have to compromise on re-fueling them if time to cook is short. Replenishing their little bodies can be as easy as a simple fish dinner, bowl of soup, or omelet. It can be fast prep, and nutrient loaded for their ever growing bodies. Happy school year to you!

Print Recipe
5 from 19 votes

Walnut Crusted Crispy Mahi Mahi

Quick, kid-friendly, and gluten-free, walnut crusted crispy mahi-mahi is perfect for dinner any night of the week!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Main Course
Cuisine: American
Keyword: crispy mahi-mahi, gluten-free mahi-mahi
Servings: 4 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 1 cup walnuts finely chopped (I buzz mine up in a food processor into a “meal”)
  • ½ cup white rice flour or coconut flour if you are grain free/Paleo
  • 2 tsp smoked paprika optional but lovely color and flavor
  • 1-2 eggs whisked
  • 4 wild caught Mahi Mahi fillets
  • Sea salt/pepper to taste
  • ¼ -1/3 cup avocado oil for the skillet enough to completely cover your skillet generously
  • Lemons and parsley to garnish if you choose.

Instructions

  • Pre-heat the oven to 450 degrees.
  • Combine the walnut “meal,” rice flour, and paprika in a shallow dish or plate. Set up the whisked egg in a bowl next to the walnut mixture and a clean plate for your coated fish at the end.
  • Coat the Mahi Mahi in the whisked egg, and then the walnut/flour mixture on all sides. Place the coated fish on a clean plate while you finish coating the rest of the fish. Sprinkle the tops of the coated fish with sea salt and pepper to your taste.
  • Heat the avocado oil in a skillet over medium/high heat. When the oil is hot, place 2 of walnut crusted Mahi Mahi fillets in the skillet and cook for 2-3 minutes ON EACH SIDE until the outside of the fish is golden brown. The less you move the fish around the crispier they will get – I even set a timer for about 3 minutes so I am not tempted to peek! When those 2 fillets finish cooking, place them on a baking sheet while you cook the other 2 fillets. You can cook all 4 in the skillet if your skillet is large enough, but do not over crowd them. I think the fish gets crispier using a cast iron skillet, and mine is smaller so I just do 2 at a time.
  • Place the baking sheet with the crusted fish into a 450 degree oven for 10 minutes to finish cooking the middle. Garnish with lemons and parsley if you choose.

 

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How To Make Soaked Baked Oatmeal :: A framework for a nutritious baked oatmeal that you can flavor any way you choose!

August 30, 2018

Learn how to make traditionally soaked baked oatmeal using a framework of nutritious ingredients that you can flavor any way you choose!

So, are we easing in yet?

Back to school rhythms? While my household definitely longs for the routine of school by September, we do tend to still cling to summer and the warm air for a bit longer. Before we know it, hats and scarves will be out, so for now…we enjoy our beach-y sunsets and the warm sand in our toes.

Breakfast staples for the school year

As always in using this space to write, I’m hoping to keep my recipes this fall super relatable, sustainable, and *practical.* I love finding super fun, “over the top” recipes to play with, but quite frankly in this season of life I very much get you, dear momma. With a 9, 7, and 5 year old at home, working from home, and everything that goes along with those items, I just need my life to have a flow. A rhythm. And a few ounces of practicality. And that includes having some breakfast staples that I don’t have to think too hard about.

Bake once, eat twice…

Or three times! This mindset is a game changer for so many busy families. Baked oatmeal is one of those breakfast staples that just about any kid will eat *and* just so happens to make enough for at least 2 breakfasts for most small to medium sized families. I’m also willing to bet larger families can double this into two 9×13 pans and have enough for 2 meals – if you have the oven on, you might as well do double time!

A baked oatmeal framework

There are so many different ways to dress up baked oatmeal. Keeping your baked oatmeal breakfast menu rotation full of variety is what will keep everyone from getting bored of having “the same thing” every week. This also ensures keeping the humble oat as budget friendly as we brag about it being. So the base of your baked oatmeal is always the same, but we can change up the flavor! You won’t find our winter baked oatmeal loaded up with fresh blueberries or peaches, because summer fruit is triple the price here in the winter, and that just isn’t sustainable. Instead, in the wintertime, you’ll find our baked oat slices filled with fresh apples or bananas, or  sprinkled with dried fruit like raisins or cranberries that you can get year ’round.

More than just oatmeal

This is loaded oatmeal! And by that I mean filled to the brim with *balance.* Satiating and filling fats and protein from the nuts, seeds, eggs, and coconut milk (or milk), along with the slow burning fiber filled oats will make this breakfast last way past the first school hour of the day. And for so many kids, that is HUGE. Make every bite of their breakfast count – it is all packed into these little oatmeal squares.

Why soaked?

In short, it is what your ancestors would have done with any grains. Soaking any grain in an acid medium, such as yogurt, buttermilk, kefir, whey, lemon juice, or vinegar reduces anti-nutrients like phytic acid and enzyme inhibitors (which all grains contain). Grains have gotten a bit of a bad rap in the last decade or so, and while I think many Americans “over grain” their plates, eating it way more frequently than our ancestors would have, they do serve purpose in our diets if there isn’t a true food allergy present. Whole grains, like oats, contain an impressive nutrient profile, so long as you don’t cover up those nutrients by eating them without soaking first.  Just a couple minutes to add the oats and acid to your mixing bowl the night before is really all you need. It actually helps with prep time the next day since that part of the recipe is already in the bowl!

Onto the flavor choices!

They are truly endless. You can keep it as basic as can be with just a bit of honey and cinnamon, or dress  it up with pumpkin and apples for the fall, cranberries for winter, strawberries in the spring, and peaches for the summer! Just follow the basic frame work, and here are some ideas to change flavors up:

  • apples
  • pears
  • bananas (cinnamon and bananas is seriously amazing!)
  • raisins
  • cranberries (Fresh or dried – and try almond extract versus the vanilla. So good!)
  • pumpkin or butternut squashes (cinnamon or pumpkin pie spice blends work well here!)
  • strawberries
  • cherries
  • blueberries (Fresh or dried)
  • peaches
  • raspberries
  • Or, skip the fruit, and go with more of a maple flavor using syrup instead of honey, or use honey and cinnamon for flavoring your baked oatmeal. Sometimes less is more, and the girls love just cinnamon baked oatmeal too!

Add in options

I kept the nuts and seeds section of the recipe pretty general, so that you can change that part up too. Different nuts and seeds have different nutrient components, so it is nice to have some variety there. And since nuts and seeds have anti-nutrients like phytic acid just like grains, I do prefer to use soaked/dehydrated or sprouted nuts and seeds. You can soak/dehydrate yourself, or buy them sprouted (here you can find already sprouted seeds or sprouted nuts). I usually buy the organic nuts or seeds at Costco and just soak/dehydrate myself to save on my budget. If you have a nut free household, all seeds works just fine, or you can swap the nuts/seeds for shredded coconut or more oats. Directions for doing this is right in the recipe. Here are some nut/seed ideas to try:

A note on sweeteners and amount…

While 1/2 cup of sweetener may feel like “a lot,” keep in mind this is spread out across an entire 9×13 pan of baked oatmeal – it’s a lot of baked oatmeal. The half cup of honey leaves this baked oatmeal with a nice, mild sweetness. If you have older children used to sweeter foods, you may want to add a bit more. Or bake it off this way, and you can drizzle a little honey on the top of theirs if they mention that it doesn’t taste sweet to them. You can use whatever sweetener you feel comfortable using – honey, pure maple syrup, etc. I do like to use coconut sugar lately because we love the warm taste, and it has a lower glycemic index. Keep in mind coconut sugar does make the baked oatmeal darker in color because of the coconut sugar’s darker color. It just looks more rich to me. Pictured in this post is a combination of honey and maple syrup.

How to freeze and re-heat leftover baked oatmeal

Because that is really why we are here right?! To learn how to make a breakfast that serves itself twice!

  1. Completely cool the baked oatmeal.
  2. Cut the baked oatmeal into the sized servings you want.
  3. Individually wrap each slice of baked oatmeal with plastic wrap (you can use beeswax wrap if you wish), and then place them into a freezer bag. This will ensure they don’t get freezer burn. Alternatively, you can just put the squares into a freezer bag without individually wrapping them. If you plan to use the baked oatmeal within 2 weeks, you are not likely to get the freezer burn. If you plan to have them frozen for over 2 weeks, my suggestion is preventing the freezer burn, and using the wrap.
  4. The night before you want to serve the frozen leftover baked oatmeal, take the servings out of the freezer, and set them on the counter to thaw out. They will be thawed by morning and ready to warm up!
  5. To warm up the thawed out baked oatmeal, I like to place the servings on a baking sheet and set the baking sheet in a cold oven. Turn the oven on to pre-heat to 350 degrees. By the time the oven pre-heats, the baked oatmeal is gently warmed up! You can turn the oven off, and serve.

Print Recipe
5 from 20 votes

How To Make Soaked Baked Oatmeal

Learn how to make traditionally soaked baked oatmeal using a framework of nutritious ingredients that you can flavor any way you choose!
Prep Time10 mins
Cook Time55 mins
Soak8 hrs
Total Time1 hr 5 mins
Course: Breakfast
Cuisine: American
Keyword: baked oatmeal recipe, how to make baked oatmeal, soaked baked oatmeal
Servings: 8 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 5 cups oats Not quick cooking oats. If you are gluten free, be sure your oats say they are gluten free like THESE
  • 2 ½ cups full fat coconut milk or raw milk
  • ½ cup unsweetened full fat coconut yogurt or dairy yogurt. (Our grocer carries the large 32oz tubs of So Delicious plain coconut yogurt which is what I use.)
  • 2 cups of nuts or seeds of choice chopped (I buzz them up in my food processor quick. I like to use soaked/dehydrated nuts for best digestion. *OR* you can skip the nuts/seeds and add in 1 more cup of oats to the soaking process. *OR* you can skip the nuts/seeds and add in 1-2 cups of unsweetened shredded coconut. A mix of nuts/seeds and shredded coconut works too.)
  • 2 tbsp chia seeds
  • 1 tbsp flaxseed meal
  • 8 eggs
  • ½ cup sweetener of choice Raw honey, maple syrup, coconut sugar, etc
  • 1 tbsp vanilla extract
  • 1-4 tsp cinnamon depending on the fruit you are using – I like more with apples, bananas, pears, or raisins. And less if using berries and peaches
  • 3 tsp aluminum free baking powder
  • 1 ½ - 2 cups of fresh fruit OR 1 cup dried fruit (see above notes for ideas!)

Instructions

  • Soak the oats 8-24 hours before baking. The day before you want to make this for breakfast, put the oats, coconut milk, and yogurt in a medium mixing bowl, stir to combine, and cover with a towel to soak overnight. You can also butter your 9x13 baking dish the night before so it’s ready.
  • In the morning, preheat the oven to 350 degrees.
  • Add everything EXCEPT the fruit to the soaked oats, and mix in thoroughly.
  • Fold the fruit into the batter, and pour the batter into the buttered the buttered baking dish.
  • Bake at 350 degrees for 50-55 minutes, until the top is lightly browned. You can use the toothpick method to make sure the middle is set – it should come out clean if the baked oatmeal is done cooking.

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How To Make A Healthy Yogurt Breakfast Bar :: A simple weekday breakfast idea!

June 23, 2018

Letting the kids serve themselves with nourishing, power packed yogurt toppings will become one of your weekday breakfast staples with this easy, healthy yogurt breakfast bar!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

A fresh new summer

I’m sitting here writing this post trying to figure out where the last 9 months have gone! Moments of this past school year seemed to be never ending, while most of it really and truly feels like a blur to me! Regardless of how the last year has looked for you, I invite you to look at summer a little outside the box than most.

Relaxed, yes. Taking advantage of summer energy – totally!

I don’t know if it’s the sunshine that my body so desperately needs, but summer always brings a renewed energy toward fresh projects, organizing previously unorganized spaces, and, as a blogger, a flood of new ideas to use this space to help others. While many use the summer to take off work, take it easier, and back off on things, I tend to have more creative energy in the summer, and really find it is a good season for me to knock out new ideas. Will there be relaxing beach days? More than you can count! You bet! But between juggling my 3 girls, getting our feet in the beach sand, and home life, I’m hopeful to stir things up over in this space a bit more in the next few months.

With the season change this year, comes a brand new season of life for this momma.

Nine years. The last 9 years of my life have literally revolved every minute of every day around the little people here in our home. I wouldn’t trade the last 9 years for anything! But this fall, all THREE of my babies will be in full time school, and quite frankly, I am SO many things. I am literally all the above. Happy, sad, joyful, terrified, lost, accomplished…relieved to have made it this far and still have kept all 3 alive.

A new kind of busy

While I completely and utterly bow down to my newborn momma readers here today (I do promise you, sweet momma, that they will sleep someday!), I always imagined this season of life as having a more time to play in the kitchen with new ideas. That has really proven to be false, as I’m outside of the home way more now than when I was a newborn mom! It really is all about perspective and priorities. My health goals and priorities are always a non-negotiable, but I’ve figured out some “short-cuts” to allow some of my other “outside of the kitchen” priorities still happen – in other words…balance. Right?!

Self Serve Yogurt Breakfast Bar!

Once your littles get to the age of being able to self serve (don’t underestimate this – I’m not talking 9 or 10! I’m talking 3 years old, and for those little “responsible beyond their years” first borns…you could probably start this around 2), this breakfast idea will become one of your weekly menu rotations. The possibilities for loading these bowls up is literally endless. The kids will be full and focused for a full day of play and school starting their day off on this foot!

First things first! The yogurt!

So let’s talk yogurt! Dairy free or non-dairy, homemade or store-bought, you have so many options. There won’t be any claims of one right way, or superior yogurt style here. Only what works best for your family, their digestions, and your schedule. We want a sane mommathat is the end goal. If store-bought yogurt means momma feels more on top of her day, then grab that {quality, non-sugar added} store-bought yogurt. If making your own yogurt makes your heart feel full and accomplished! Girl, you make that yogurt then!

If you are going for store-bought yogurt here are some things to make sure you look for:

  • Plain/No Sugar Added. Sugar or sweetener doesn’t need to be in the ingredient list. You can add fruit or control your own sweetener like honey this way. Many store bought sweetened yogurts are worse than candy bars when it comes to grams of sugar.
  • Full Fat/Whole Milk. Low fat or fat free isn’t don’t anyone any good. Our cells, organs, hormones, blood sugars all need fat to survive and thrive. It will make the kids feel more satiated, and it will feed their ever growing brains the fat they need.
  • Dye Free. If you are meeting the above 2 points, you probably don’t need to look out for this, but I’m just mentioning it in case! Yogurt shouldn’t need fancy colors – they mess with kid’s brains and moods. Just be mindful of it, and watch those labels.

Safe Store-Bought Yogurt Options (Dairy & Dairy Free):

  • Any local whole milk yogurts. The area I live in is pretty abundant in either Amish farms, or all grassfed farming practices that also make yogurt. This is really going to vary where you live. I would recommend if you would like to find local yogurt, to check farmer’s markets or local health food stores. Ask around!
  • Maple Hill Creamery Full Fat Grassfed Yogurt
  • Organic Valley Full Fat Plain “Grassmilk” Yogurt
  • Stoneyfield Full Fat Plain Grassfed Yogurt
  • {Dairy Free} SoDelicious Full Fat Coconut Yogurt (Plain or the Vanilla both don’t have added sugar). Our local grocer and health food stores carry the 32 oz tubs of plain and vanilla which is great on the budget buying in that size. If you don’t see it where you live, ask for it! It can never hurt to ask for your stores to carry something!
  • {Dairy Free} CoYo Full Fat Coconut Yogurt
  • {Dairy Free} The Coconut Cult Full Fat Coconut Yogurt

Homemade Yogurt Options:

Here are some great recipes for yogurt if you would like to try making your own! It is so rewarding, and I still do this some of the time!

Now the FUN part!

The toppings and add-ins! Not only is this part fun for the kids, this is the part that will add even more nourishment to their bowl to make this a full, balanced meal that will stick with them all morning. Here are some ideas:

  • Fruit. This can be seasonal for sure. In the winter I do a lot of bananas. In the summer it is usually berries. Wintertime means some dried fruit occasionally as well when most fruit is out of season. The fruit also helps add a bit of sweet to the bowl. If you have really little guys at home, I’d skip the honey all together and just keep them used to fruit and the sour taste of yogurt. All 3 of my girls still eat yogurt without honey (ages 9, 7, and 4). They just have never had it any other way. It is possible to train their palates to loving the tart yogurt taste.
  • Seeds. Rotate these around each week to change up nutrients! Chia seeds, flax seeds, pumpkin seeds, sunflower seeds – so many options!
  • Nuts. Again, rotate these around to change up nutrients. I think the nuts do best with yogurt when you chop them up a bit just fyi.  Walnuts, almonds, pecans, pistachios  are all great, and places like Costco are now starting to carry their nuts in organic too! That is awesome on the budget!
  • Grassfed Collagen. This is a no-brainer to me now, but might not be something you would think of right off the bat at first! Grassfed collagen adds a great little protein punch to your yogurt bowl (10 grams for per scoop!), and especially for those using coconut yogurt which is lacking in protein, it is a fantastic addition. This real food source of grassfed protein is tasteless and also has a gut healing component to add as well.
  • Granola. There are a number of granola recipes on the blog here, and if you need pre-made, I found a bunch of great granolas to try on Amazon if you just search “sprouted granola” or “paleo granola.” Here are a few of the more popular recipes on my blog (I do make our granola for our household to save on the budget since we go through it pretty fast) :: Grain Free Apple Cinnamon Granola, Simple Cinnamon Granola, Morning Glory Granola, and Honey Cluster Granola (this uses rhubarb but you can sub for apples).
  • Other “superfood” boosters. My kiddos LOVE the Acai Berry Powder from Perfect Supplements. Not only does it make their yogurt a super cool purple color, it makes the yogurt a bit more berry in flavor. They love it, and it is a great superfoods berry with loads of antioxidant power for them. I also think this is a great spot to add in probiotic powders, vitamin C powders for immune boosting, etc if you have a hard time getting your kiddos to swallow/accept those items. My girls all swallow caps, but as babies, I used yogurt as a vehicle for supplements a lot!
  • Real food sweeteners. This is super optional, but if you have older kiddos used to sweeter things, do not try to force them on the no honey train. It isn’t worth it. Raw honey is loaded with minerals and enzymes that are great for them, and you don’t need a ton of it to make the kid’s sweet tooth happy. Raw local honey, pure maple syrup, or coconut sugar is just fine in small amounts.

Tips for keeping the “self serve” part {ahem!}…mess free…

I know, I know. Seriously, I get it. It is SO much faster and less mess to just do it yourself. But I promise you, that if you do a few of these tips, you can have a really streamlined yogurt bar flow even for a Tuesday school morning that won’t leave you with a big mess to clean up when they are done.

  • SHOW them and practice (and not on a school day!). So plan your first and second yogurt bar on a day that the kids don’t have to be out the door by 8am. Set it up on a Saturday morning so you can demonstrate and help them practice how to serve themselves appropriately.
  • Use the right sized serving bowls. If they are too big and cumbersome, you are sure to have a mess.
  • Use the right sized serving utensils. This will help with portion sizes.
  • Give them portion specifics. “You may take 1 teaspoon of chia seeds.” “You may take 4 spoonfuls of yogurt”. If you use the same serving bowls and utensils each time this will make this part easier. I typically serve the yogurt, for example, right out of the yogurt tub (most of the time I get the SoDelicious coconut yogurt in the 32oz tubs) with the same serving spoon. The girls know that my youngest gets about 3 “scoops” with that spoon, and my oldest knows she takes about 6 “scoops”. I have teaspoons or tablespoons set out for seeds and nuts or other toppings. They  have learned appropriate portion sizes this way, so they don’t under-fill or overfill their bowls and end up with an unhappy amount of one thing or another. I have a bunch of these little teaspoons and these tablespoons so I can set them out easily to serve.

Balance is the key to sustainability.

When it comes to eating real food in the time and space we live in today, keeping it going without quitting a month in all boils down to balance. YES our society needs to take a step back, get out of the drive through, and step into the kitchen a little more. We need to turn off the TVs and phones and turn on the stove. Put some boundaries around extra events and get around the table with family more often. BUT…we also don’t live in the same world our ancestors did. We do have different responsibilities and lives than they did. I’ve been going at this real food thing for well over a decade now. What constitutes sustainability for that long? Making sure there is some grace in my meal plan. I cook breakfast from scratch a good portion of the week, but I *big puffy heart* love my Wednesday morning yogurt breakfast bar! I hope this breakfast idea gives you some inspiration to keep at your real food goals! XO, Renee

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April 14, 2018

Keep real food on the menu despite your busy schedule with on-the-go Instant Pot mini Frittatas!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

A different kind of busy…

We are well beyond babyhood seasons in my household. I remember thinking during those first years with milk stained yoga pants, “5 day hair,” and 2am nursings that this thing must get easier each year. It has to, right?!

Every stage of motherhood has a “busy.”

It changes. It is definitely not as sleepless. And it certainly isn’t as exhausting and desperate. But it is not less “busy.” Instead of a endless rocking, it turns into endless life training. These little people that I am responsible for are navigating society, and I’ll be darned if they aren’t going to be positive, contributing members of the community with hearts that know how to treat other people. Even though I enjoy full nights of sleep again (yes, dear newborn momma, you will sleep again!), life is still filled with schedules, routines, and life training. And I wouldn’t trade it for anything.

Real food goals, momma mental sanity, and busy kids

It does your littles zero good, dear momma, when you are so stretched that you are exhausted beyond function getting real food on the table for every meal. It also doesn’t do the family any good if we are serving sugary cereal at the breakfast table each day. There IS a happy medium. You don’t have to prepare a 5 course meal every day, and you don’t have to settle for convenience foods just to maintain a little mental sanity. You WILL have those days that completely fall apart, and it is so nice to have some real food menu options in your back pocket so you can keep wholesome food in your kids, and deal with the flow that life hands you.

Breakfast goals for busy moms that have real food menu goals

Alright! Take some notes, dear momma…this is as real as it gets from my real home to yours!

  • Have a weekly menu rotation, and keep it simple. Fit your menu to your family tastes – there is no one right way. There is a weekly breakfast menu printable on this post, along with what a typical school week looks like for my family. You can have a breakfast rotation and still keep things interesting with variety – you can see that in our menu rotation. Fruit and veggies change with the season changes, etc.
  • Take advantage of your freezer. Mini pancakes, breakfast cookies, waffles, baked oatmeal cups, and muffins all freeze up so well. I always say, if I’m going to be baking, I might as well do double duty. Bake for Saturday morning breakfast, and keep the leftovers for Tuesday or Wednesday in the heat of the busy week. The mini frittatas in this post freeze well too!
  • Have a granola stash. Always my go-to when my morning plans have been shot! Keep a container of granola in the pantry to eat with a splash of raw milk or coconut milk, or to crumble over yogurt or coconut yogurt. There are loads of granola recipes on this blog – just use the search bar at the top and search “granola” and you will find them. Some of our favorites are Simple Cinnamon Granola, Grain Free Apple Cinnamon Granola, Morning Glory Granola, and Blueberry Granola.
  • Utilize a prep day, or prep the night before. I rarely get prep days these days. I do most of my breakfast prep the night before. Chop veggies, get dry ingredients into mixing bowl, use the Instant Pot to pre-cook potatoes to make crispy hash in the morning. And these mini frittatas! You can prep them in the little cups the night before!
  • Don’t underestimate dinner leftovers! My kiddos KNOW that momma gets the dinner leftovers for her breakfast usually! Mine!

Instant Pot game changer!

I feel like I am still just scratching the surface for using my IP regularly, but I’m getting there. I’ve been on a kick for quick breakfasts that travel well in the car lately thanks to my 4 year old that likes to linger in the morning…Instant Pot egg fritattas have been SO nice to have on hand for her! There is a recipe for egg muffins in my cookbook, Nourished Beginnings that I use for her – A LOT. But one morning, I just simply forgot to get the oven going, and didn’t have the time to make them. Enter the Instant Pot!

5 minutes all around!

Five minute prep that can be put into the mason jars or ramekins the night before? Check! Five minute pressure cook? Check! My biggest goal for these frittatas was for them to be just as fast in prep time as they are in cook time. Use simple veggies that chop quick – no extra pan saute time included. I just don’t have time for that on a school morning. I literally want to dump it in a bowl, whisk, and pour. In fact, I have been prepping the egg mixture in my big 4 cup liquid measuring cup so I can just whisk it, and pour right into the cups. One less mixing bowl to clean!

Cooking container notes

So far, I have 2 options that cook well, and fit in the Instant Pot. I’m sure there are more, but this is what I’ve been using.

Change it up!

The possibilities are endless really. The base of the egg mixture is nice and flavored with onion and garlic powder so you don’t have to spend time chopping and sauteing that for this dish. Here are some ideas to mix things up in the veggie/protein department!

  • Swap any of the veggies for mushrooms, kale, asparagus, or broccoli. I do love the flavor that bell peppers give, so I tend to leave those in, and just swap the spinach for something new to keep things interesting.
  • Swap the bacon for cooked sausage, beef, or whatever protein you have around. You can also leave this out if you don’t have any around. I love the flavor that the bacon or sausage give!
  • Cheese! Two ways! You can either 1.) melt it up on top when the frittatas are done cooking, OR 2.) whisk it into the egg mixture so it is cheesy throughout. And I’m 100% sure there is no one stopping you from doing both! Just sayin’ 😉

Freezer tips

If you have chickens that are producing an abundance of eggs, or you snag a sweet deal at the farmer’s market on some farm fresh eggs, you can utilize your freezer to use them up! Just batch up these mini frittatas and freeze them. Simply slide them out of their container, let them cool completely, and then pop them into freezer bags.  You can thaw them out on the counter overnight and then pop them into the oven to warm through in the morning.

Print Recipe
5 from 19 votes

On-The-Go Instant Pot® Mini Frittatas

Keep real food on the menu despite your busy schedule with on-the-go Instant Pot mini Frittatas!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Breakfast
Cuisine: American
Keyword: Instant Pot egg bites, Instant Pot eggs, Instant Pot mini fritattatas
Servings: 4 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 6 large eggs if your eggs are on the small size you might need 7 or 8
  • ¼ cup coconut milk Raw milk works too if that is what you have. If you are using duck eggs, I have found that I like using a bit more milk since they are denser – use more like heaping 1/4 cup if you are using duck eggs
  • 1 tbsp olive oil
  • ½ tsp sea salt
  • ¼ tsp pepper
  • ½ tsp onion powder
  • ¼ tsp garlic powder
  • ¼ cup diced bell pepper
  • ¼ cup chopped baby spinach
  • 1-2 slices of bacon cooked and chopped

Instructions

  • Fill the liner of your Instant Pot with 1 cup of water, and set the Trivet at the bottom.
  • Butter four 8oz wide mouth mason jars or ramekins<. I think coconut oil or ghee would work here if you can’t have butter. I did try avocado oil spray once and felt like it stuck to the mason jars more just FYI.
  • Whisk the eggs, milk, oil, and seasonings until frothy. I have been whisking everything in my 4-cup liquid measuring cup so it is easy to pour into the jars.
  • Whisk in the veggies and bacon, and then pour the egg mixture into the mason jars or ramekins, dividing it equally between the 4 jars.
  • Set the mason jars on the trivet in the Instant Pot, close the lid, seal the valve, and press “Manual.” Keep the pressure at “High,” and bring the time down to 5 minutes. The Instant Pot will automatically turn on, coming to pressure within a few minutes, and then will count down the 5 minutes. When the timer beeps that the 5 minutes is done, you can release the pressure at the valve and open the lid. Use tongs to take the jars out. The jars and ramekins are cool enough to touch within a few minutes of being out of the IP.
  • At this point, you can either lid your egg cups for on-the-go, eat them right there, or you can slide them out for either eating, or freezer storage. To freeze the egg frittatas, slide the egg out and let it cool completely before putting them into freezer bags.

More fast, real food breakfast ideas you might like!

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30 Minute Gluten Free Kale Stuffed Grassfed Mini Meatloaf with Sheet Pan Roasted Veggies :: Kid Friendly Taste, Paleo

November 17, 2017

A nourishing, nutrient dense meatloaf dinner in weeknight fast prep time!

I see you, dear momma…

I see your endless nights with newborns and toddlers…

I see your taxi driver miles put on the van carting kids to school, events, activities, and friends…

I see that work you are doing both inside and outside the home while the kids are in school, or that on the side work you are doing while your kids sleep at night…

I see you taking the time to navigate teen friendships, homework, and activities.

And I see your heart to want to nourish your family with healthy meals while still keep up a schedule like this…

Because we all can’t do it all

YES balance is good. Yes sometimes things need to be trimmed to make priorities happen.

But I also get that we all can’t stay at home all day and be in the kitchen. We all can’t quit a job that is paying our bills to make sure healthy dinners are on the table every night. And I’ll be the first one to stand up for the stay at home mom to say that it isn’t just playing dress up with babies all day and dollies with toddlers. No one can do it all. No one.

You can still do this

So even if you never try the recipe in this post today (I hope you do!), please walk away from reading this post feeling a sense of hope. You CAN do the real food thing not only on a budget, but on a time crunch. And it is so worth being able to get through your day with that much greater ease because your body is nourished with food that fuels.

Did you hear that part? I didn’t even mention your kids…yes nourishing the kids is great (and so important so they can get through their day too!), but YOU dear momma. YOU need to be fueled because this ship sinks without you being well.

The ultimate nutrient dense dinner…meatloaf!

It is no secret, my family is obsessed with my meatloaf recipe. My husband, in particular, favors it over most any dinner I make. This momma loves that it is packed out with nutrient loaded grass-fed beef AND liver and that it is happily gobbled over and over.

But I don’t, however, always love that it is not very weeknight friendly to prep, and an hour and half cook time just doesn’t work on a Tuesday night…

A weekend dinner made for the weekday!

My meatloaf recipe is so good, but I’ll be the first to admit, that it is more of a weekend meal. Especially when you want to go the extra mile and make special sides like really amazing mashed potatoes. On weekdays, I need quicker prep time, quicker cook time, and just over all less fuss

Quicker prep time, cook time, and less fuss? How can that be for a meatloaf dinner?! I’m so glad you asked!

  • Less fuss with prepping the meat. While I love the flavor that the cooked mirepoix gives in my original meatloaf, it does take some extra time and steps that a weeknight just doesn’t call for. Instead, I packed these little guys out with amazing flavor using seasoning you probably already have in your pantry, and it makes the meatloaf taste really yummy.
  • Less cook time. One-third of the cook time to be exact! Pop everything into the oven for 30 minutes while you help the kids with homework, play a game, give the baby a bath, or read books to the toddler and dinner  is done! Super hands free!
  • Quicker veggie sides – but still kid friendly! I think it’s pretty safe to say most kids will accept sweet potatoes on their plate – especially when they are roasted sweet, and have tasty seasoning. But you can change up the veg to what your kiddos love too! Sheet pan veggies are super fast and kids love the taste.

Tips for making this work on a weeknight

Ok, so I get it. 30 minutes is still 30 minutes, right? So this meal probably doesn’t work on that 2 hour gymnastics practice night, or the night you work late and the kiddos are one their own, or the day you have a fussy, teething baby or sick, needy toddler. But this definitely works for most run of the mill weeknights, *especially* if you do just a little prep work the night before!

  • Get the meat into the pan the night before. Mix it up, divide it up, cover it up, and stick it in the fridge til it’s time to cook!
  • Or, prep the meat into servings and freeze big portions. Put this on your prepday and triple batch! That will make 3 dinners for the next month! Simply freeze the mini loaves and pop them into a freezer bag. You can pull out however many minis you need for dinner that night, thaw them, and cook.
  • Chop the veg the night before. It’s one of the reasons we eat sweet potatoes over white potatoes more often – they don’t brown, so I can prep them ahead! Chopping the sweet potatoes and broccoli the night before will save you at least 5 to 10 minutes of prep time. On dinner night, just dump them onto your trays, oil & season them, and they are ready to go!
  • Use leftover roasted veg from the weekend or night before! Seriously, I do this all the time. When I’m cooking one meal, I might as well double it up I figure. I can use the leftover veggies for my breakfast or dinner the next day.

Print Recipe
5 from 13 votes

30 Minute Gluten Free Grassfed Mini Meatloaf with Sheet Pan Roasted Veggies

A nourishing, nutrient dense meatloaf dinner in weeknight fast prep time!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Main Course
Cuisine: American
Keyword: gluten-free meatloaf, mini meat loaf recipe, muffin tin meatloaf
Servings: 6 meatloaves
Author: Renee - www.raisinggenerationnourished.com

Ingredients

FOR THE ROASTED SWEET POTATOES & BROCCOLI ::

FOR THE MINI MEATLOAF ::

  • 1 lb grass-fed ground beef
  • 1 heaping cup of baby kale chopped finely
  • 1 egg
  • ¼ cup gluten or grain free flour of choice I’ve used tapioca, cassava flour, and white rice flour. Nut flours and coconut flour do NOT work in my experience
  • 3 tbsp full fat coconut milk or raw milk/cream
  • 1 tbsp tomato paste
  • 1 tbsp onion powder
  • 3 tsp garlic powder
  • 1 tsp sea salt
  • ¼ - ½ tsp pepper to the kid’s taste
  • Ketchup to top the mini meatloaf optional

Instructions

  • Pre-heat the oven to 425 degrees.
  • Prepare the veggie trays. Toss the sweet potatoes and broccoli florets in a large mixing bowl with the oil and seasonings, and divide between 2 sheet pans.
  • Prepare the mini meatloaves. Mix all the meatloaf ingredients together by hand in a small mixing bowl. Divide the mixture into 6, and distribute the meat into a half dozen muffin tin. Spread ketchup on the top of each mini meatloaf if you wish.
  • Roast everything together at 425 degrees for 30 minutes, stirring the veggies around at the halfway point.

More real food recipes you might like ::

 

 

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4 Steps To Mastering Safe Kitchen Skills With Kids PLUS! A Break Down Of Appropriate Kitchen Tasks By Age

November 11, 2017

“Raising a real food generation in the real world” starts with getting little ones in the kitchen! Learn the 4 steps to mastering safe kitchen skills with kids age by age!

Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family. 

Where it all begins…

This post is so full circle for me. I literally have chills as I write these first few sentences, because other than writing about nourishing babies with real food and stopping the cycle of processed food, this topic is what I had envisioned writing about more as my kids get older.

Because this is where it all begins, yes? If we want to see the next generation of kids know where their food comes from, and “raise a real food generation in the real world,” it must start with the littles in the kitchen.

…We must stop the cycle of disconnect with our food, and be ok with messy hands, spilled milk, and egg shells in the batter.

…We have to be ok with dinner prep taking a few minutes longer so the toddler can be the one to wash up the potatoes, and 9 year old can be the one to do the chopping.

Maybe not every night, but making a commitment to include our kids in the kitchen will save them the years and years of relationship issues with food that the last few generations are still digging out from. 

Where to start!

So here I am, 8 1/2 years after having my first baby, and having ZERO culinary background or schooling, to tell you that kids really can learn how to master kitchen skills. I’ve found that even with my 3 very different personality kids that there is a really concrete flow for teaching them how to master these skills without tears or frustration. Here is my method!


4 Steps To Mastering Kitchen Skills With Kids


These steps are evergreen for any kitchen skill at any age. The process will look a little different between showing a 3 year old a new skill versus a 10 year old, but the concept is the same. The goal is to set the kids up to succeed and not fail.

  1. Show Them. YOU do the task and explain what you are doing along the way. SLOW DOWN, so they can see what you are doing and process it. You may stay at this step for 1 run through, or for ages. For instance, washing up produce really just takes showing your 2 year old how you want the apples washed, how to do it with care so they don’t bruise, and where to set them when they are done washing. How to clean up their splashes and how to dry the apples. Easy peasy. But my toddlers watched me most of their toddler-hood before they used a sharp knife. Anytime they were up in their little helper stander watching me chop, I was telling them what I was doing. It all starts there.
  2. Hand Over Hand. Get right up over their shoulders and help. Even with the washing example, a 2 year old will still need help along the way until they have done it a few times and know what to expect. You can hand over hand peeling carrots, chopping fruit, stirring a pot of soup or muffin batter, etc. This is really key to helping kids feel confident – because you can keep them safe at the same time. Slip ups and mistakes will still happen, but you are still there.
  3. Supervised Independence. This is where the setting them up to to succeed comes in. Stick around until they feel confident on their own. Letting a 2 year old go to town on a sink full of produce will only end in a mess to clean up and an irritated mom if you are not right there next to them in the beginning to let them know it is not ok to pour a cup of water on the floor. When expectations are clear, they are set up to succeed. This step also is important with older children as well. My 8 1/2 year old is still not out of this step for chopping with a sharp chef’s knife. She mastered using a kid safe kitchen knife years ago, but last year we introduced a kid hand sized, regular sharp knife, and I’m still watching over her shoulder here and there as she goes along. It gives me a chance to correct a posture or holding technique so she doesn’t get hurt.
  4. Mastery. When the child has demonstrated independence over a period of time, you can confidently let the know they have mastered that skill. Kids love this – they literally eat this kind of challenge up. I learned this terminology from watching my girls in their Montessori school – mastering certain skills or work stations gave them such pride.

So let’s talk about age appropriate tasks!

Here me on this first, and repeat after me…every kid is different. EVERY kid is different! This is not concrete, rather a general guideline. I remember thinking sometimes, there is no way my kid could do this or that, and then got gutsy and tried it, and they blew me away at their ability. Other times I would try something that one of the other children was responsible to do at a certain age, or caught onto fast, and was quickly reminded that not every kid is ready for everything at the same time!

Let this be your inspiration! 


Best Kitchen Tasks Ages 6 months 2 years old


  • Mixing Practice :: As soon as those little guys can sit up on the floor, grab those empty mixing bowls and spatulas and let them have at it! Empty bowls of course at first, but you can even toss some blocks or pretend food in. As the little ones are able to stand safely in a little helper stander, you can stand them right up next to you and they can pretend at the counter while you work. A 2 or 3 year old might also do well stirring a small bowl of water to start learning the cause and effect of spilling and splashing. I’d rather have them learn this consequence with a bowl of cool water than a pot of hot soup – 3 kiddos into this thing and we’ve never had a burn from splashed soup because they learned very young that you need to stir gently or it makes a mess that you have to help clean up. (In the image below, you’ll see my then 4 1/2 year old stirring a small pot of soup independently, while my then 2 year old stirs a bowl of water that she is totally pretending is soup 🙂 )

  • Scooping Seeds Out :: Squash clean up is such a fun task for little ones! The sensory play is fantastic, and it is great activity for toddlers

  • “I Chop, You Dump!” :: Toddlers love putting things in and out of bowls, filling up cups, and just feeling like they are helping momma. Tell them you need some help getting those chopped veggies in a bowl and they will proudly puff their chests out to be the big helper. I’m telling you, give a toddler a board full of chopped carrot coins and they’ll put them from bowl to bowl or cup to cup for a good half hour of focused play! I used to start dinner early just for this great occupying play!

  • Washing Produce :: Hop those toddlers up on a Little Helper Stander and let them help scrub the potatoes up, wash up the apples, and rinse of whatever produce you are preparing. A bowl full of water and chopped leeks are great sensory play to get the sand out (and they will inhale this creamy potato leek soup after they rinse the leeks!).

  • Pre-Chopping Skills :: We purchased this toddler chopping toy for my oldest’s 1st birthday, and it has been passed down to each of the other girls – it is a GREAT way to introduce the process of chopping to little ones in a safe way and start building and coordinating their hand muscles for this task.

  • Other odds and ends :: Toddlers big puffy heart love buttons! Let them push the blender, mixer, or food processor on! They also just love being a part of whatever you are doing. Take the time to let them take a turn to stir the muffin batter, put the muffin cups in the muffin tin, put the veggie peel scraps in the garbage, hand over hand scoop the biscuits off the baking sheet, and butter the pan for the bread. You’ll be surprised not only at how much they really can do, but what this does to puff up their confidence in other life tasks.


Best Kitchen Tasks Ages 3-5 years old


Not only will these little guys transitioning into more preschool ages still thoroughly enjoy the tasks from their babyhood, ages 3-5 is a fun age because they are gaining more fine motor control and can reason about hot/cold, cause and effect of splashing, and some are even trustworthy to start some simple knife skills.

  • Same Kitchen Tasks from the Above Babyhood Section :: Just take it up a notch. Give them more responsibility such as counting out how many potatoes need to be washed and dried – and clean up the splashes that happen. Let them mix a bit more when you are making muffin batter.

  • Peeling :: One of my girls was peeling with a Y-Peeler by the age of 2, but she was extremely trustworthy and followed directions well. I usually like to start peelers around age 3, but again, follow your child’s lead. Follow the “4 Steps to Mastering a Kitchen Skill” from above, and you’ll probably never have to peel a carrot as long as they are around! Your older 4 and 5 year olds will also enjoy the Julienne Peeler to make strips of veggie “noodles” for stir frys – they are always a big hit here!

  • Cracking Eggs :: This is a good age to start this skill, though my experience has shown me every kid picks it up differently – one of mine took a good year to master this skill while another just a few tries. Just follow the “4 Steps To Mastering A Kitchen Skill” from above and they’ll catch on!

 

  • Measuring :: I typically start introducing this skill around this age by measuring it myself and letting them dump into the bowl. As they get closer to age 4 and 5, you can start with some independent measuring using smaller measuring spoons and work up to the bigger cups and liquids.
  • Pouring :: Don’t start with something you need poured precisely right away. Start with just a couple of simple tea cups or small pitchers with water only a quart of the way filled up and let them practice pouring from one pitcher to another. Back and forth. You can even start with something dry like rice or beans, and when they master pouring that, use a little bit of water.

  • Special Tools This Age Can Manipulate :: This age does well peelers, Julienne peelers, spirilizers, and little choppers for dicing onion or chopping nuts. Apple cutters work well if you get them started. Don’t try a full apple until they are a bit older – cut some rings of apple and let them do the rounds versus a full apple – full soft pears work well though! They also still love pushing buttons, so let them make the hummus in the food processor, or blend up the smoothie.

  • Messy Sensory Tasks! :: Let them butter up the pan for the muffins or bread, scoop out the seed for the squash (let them put the seeds in a bowl and have at it – they will play with it for hours!), and wash up the dishes. This is big time prime age for helping with cleaning up. They have a deep need for order (this is not just a personality thing – ages 2-4  years old is a Montessori Sensitive Period for “order” where they are seeking out where things should be and how things should be – it is why they melt down when things aren’t just so!). Show them how to wash up the dishes (I keep the sharps out of the dishwater), and how to stack them up on the drying rack neatly – they LOVE this! It is one of the biggest reasons I can’t do without my Little Helper Stander! When they are done with the dishes, let them play in the water a bit 😉

  • Pre-Chopping Skills :: At this preschooler age, I like to introduce a these kid safe knives and start hand over hand chopping practice with soft things like steamed veggies, bananas, strawberries, or soft pears. You will definitely find that chopping responsibility age varies from kid to kid. My first born was trustworthy with a small, paring knife (paring knifes are sharp) for strawberries and other soft veg around the age of 4, while my other 2 were not. My 6 ½ year old is just now starting to use a sharp knife (this chef’s knife is my favorite knife for older kids as they start needing sharper knives for real chopping) safely and I think this is probably more the norm.

  • Hot Food Prep :: Just like knife skills, trustworthy-ness for hot food prep will vary in age from kid to kid. My first born was standing next to me in her Little Helper Stander at the age of 2 and 3 helping me stir a pot of soup. Never leaving her side, but she was very trustworthy. I learned real quick that my second born was not the same way from the second I set her up there and she was going to test my warnings of “hot” herself. Simply let them know you are going to scoot their stander over to the other side of the counter where they can stir a bowl of pretend soup (water) until they are ready to be safe with hot food. It isn’t a big deal! They’ll catch on! She was safely stirring a pot of soup closer to 4 ½ and this is the same for my third born.


Best Kitchen Tasks Ages 6-9 years old


  • Refinement of Toddler Section Skills :: Now is when I’m going to start telling you to let go a little 🙂 Let them make a mess a bit while they learn how to measure flour precisely, let them get  a little egg shell in the batter as they refine their egg cracking skills (just scoop it out before you mix!), and let them have a salad with roughly chopped versus neatly diced carrots. Their confidence and skill mastery will only sharpen with letting go!

  • Follow a Recipe :: While my toddlers and preschoolers watch me refer to my recipes while cooking all the time, when my Kinder age kiddos start reading, I start pointing out what I’m reading and why. Let the 8 and 9 year olds follow a simple recipe for making hummus, a salad dressing, or simple soup.

  • Measuring and Pouring :: Let it go momma, and let them try 🙂 Put the flour in an easy to scoop container (I actually find freezer bags are just as good for the little bags of gluten free flour). Instead of pouring milk from a large jug, let them measure it out from a smaller pitcher. Yes, more dishes to clean and a little extra time, but it is worth it every so often to let them practice this skill.

  • Blending, Mixing, Whisking, Folding :: Follow the “4 Steps to Mastering a Kitchen Skills” and show them the difference between stirring and folding. Show them the different tools and the why behind wanting to fold something versus blend it up with a mixer.

  • Special Tools This Age Can Manipulate :: This age should be pretty independent with peelers and soft veggies like zucchini for the spirilizer. If you get the child up high on a step stool, up and over the apples, an apple cutter works well too – I still find that halving the apple at least so there is a flat, even side to rest on the table so it doesn’t roll around is best. Rolling pins, cookie cutters, and piping bags can all be introduced by age 5 or 6 and refined as they get older. My 8 1/2 year old understands how to independently use the blender for a smoothie, food processor buttons, and the Instant Pot! I’ll be out of a job soon 😉

  • Slicing and Chopping :: This age will still most likely need a step stool for safest chopping. Getting them up and over the work area gives them better control and leverage (try chopping something sitting at the table even level with what you are cutting – it is much easier to be up and over what you are slicing). I like starting with these kid safe knives at first, and then move to these kid hand sized sharp chef knives that are nice and sharp. Remember, the duller the knife the harder they will have to press and that will cause slips and accidents. When the knife is nice and sharp, they won’t have to work as hard and accidents won’t happen. Start using a sharp knife with softer veggies like zucchini, cucumbers, and green beans, and fruit like strawberries. You can core an apple and have them slice those too. When they master being able to handle these softer items, move to carrot sticks and potato cubes, again following the “4 Steps To Mastering Kitchen Skills.”

  • Hot Food Prep :: This age should be pretty good to go on helping stir a pot of soup, but this is also a great age to start teaching how to make a simple egg in a pan, flip a pancake, and sear some meat. It takes some time to supervise and help them learn the coordination of it all, but it is worth it when they can fix themselves an egg in the morning without your help! Again, I think it is best to keep them up and over the work area, so even my 8 year old still uses a step stool at the stove for safe hot food prep.

  • Pre-Meal Planning :: This is a good age to start testing all that you have taught them as little ones with regards to eating in a balanced way! Start having them help you plan out the breakfast menu, pack a balanced lunchbox, and prepare dinner. Every family’s eating style will be different even within this RGN real food community, so I won’t tell you what that should look like. As an example in our home, there is always a healthy fat, veggie, and protein at each meal. It will look differently from household to household, but my kiddos by this age know how to plan a meal and what might be missing.


Best Kitchen Tasks for Older Children (Tweens/Teens)


So here’s were I’m going to make this post an ongoing work in progress! My oldest is 8 1/2! I don’t have older children yet, so I’m not going to pretend that I know what I’m doing here. I do have a few thoughts that I will share, but as my kids reach through these ages, I’m hopeful to update this section as we go!

I think these older kiddos, just like our little guys, are capable of much more than we think. I’m just now starting to work with my 8 1/2 year old on more refined cubing of potatoes and dicing of veg for soups. Following bigger recipes and taking things in and out of the oven. I think tweens and teens ought probably be helping plan and make most of one meal once or twice a week, and packing most or all of their lunchboxes. I would really love to hear what your tweens and teens are doing in the kitchen at home! Inspire us with little ones by using the comment section below to tell us all that your teens can do!


My favorite kitchen tools for kids


Here is a comprehensive list of the tools I love using with my kids – I have tried and tested SO many different kitchen tools with them. Some have been disasters, and so this list is truly all of my favorite tools to make working with my kids in the kitchen safe, easy, and fun!

One of the tricks I used to adding to my kitchen tool collection for the girls, was getting these tools on their gift lists for holidays, birthdays, etc. Wrap them up in a fun apron, or slide a great recipe in with the gift with the promise of some kitchen time together!

 

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Instant Pot Chipotle Chili :: Stove Top & Slow Cooker Directions Included! Bean free & Paleo friendly too!

November 4, 2017

Slow cooked chili flavor with a special smoked twist, all in record time! 

Snow dusted roof-tops…

…the last week of October. Yup. We woke up to our first light covering of snow this week, as if October just wanted to nudge us a little reminder of what’s to come in the next month. We already had the heavier coats, hats, and mittens dug out of the basement in preparation, and I can’t tell you how my little Michiganders are excitedly anticipating measurable snow in the coming weeks!

So I’m rolling with it…

Chilly fall evenings definitely call for chili! My slow cooker sprouted chili is a family favorite, but this week set ahead of me just happened to be a bit more packed in schedule than my usual, and I just didn’t have time to get beans sprouting. In fact, I decided one morning that chili just had to be on the menu that night, and that figuring out Instant Pot chili was going to happen! I am so glad I pushed myself to figure it out, because this chili is probably going to take over the family favorite status!

Instant Pot versus Slow Cooker versus Stovetop

It’s a hot debate. And I get it. I’m coming from more of an old school, “love my stove-top cooking” type feeling, and I did have a really hard time adjusting to my Instant Pot. I love the flavor that comes from getting veggie down in fat to sweeten and soften, and the slow simmered flavor that comes from the time and patience that stove-top cooking brings. And slow cookers and chili just go hand in hand because that all day low bubble just makes for amazing flavor.

But man, I’m here as a stove-top cooking lover to admit to you that using the pressure cooker Instant Pot the right way gave JUST as amazing depth of flavor as a slow stove top simmer – and gets it done in record time for the busy family.

Weeknight dinner game changer!

Typically chili is something I save for weekend meals since the prep and cook time take a bit longer, but with the Instant Pot, I was able to have this meal done in record time, and it was so satisfying to serve on a Tuesday night!

One of my favorite features of the Instant Pot pressure cooker is the Saute setting. It allows me to get the caramelized flavor out of the veggies that stove-top cooking gives before pressure cooking. While you definitely could just dump all the veggies in and pressure cook it, trust me, the extra 10 minutes of cooking that veg down in some fat makes the flavor SO worthwhile.

Tips for making this chili all YOUR own, and on a weeknight in record time!

I know many people are very passionate about what makes a good chili. I have my list, and yours may look different! If you love a thicker chili, leave out the bone broth. I like a bit more liquid to mine so I can dunk my cornbread or crackers. If you have a certain spice blend that is all yours, do it up! If you prefer beans in your chili, add more liquid/broth and add those beans in there! I don’t tolerate even sprouted beans like I wish I did, and so I’ve learned over the last few years how to enjoy chili without the beans.

While this chili dinner is not a quite 15 minute meal, it definitely is do-able in 30 minutes with an Instant Pot, or right around an hour-ish stove-top so long as you do a few things in prep the night before or on a prep day!

  • Chop the veggies the night before or on your prep day – this saves you a good 10 minutes between all the veg washing and chopping.
  • Cook the squash for dinner the night before and save the cup you need for the chili so you just have to dump it in. Or save some extra time and use canned pumpkin/squash.
  • Cook the beef and bacon the night before or on your prep day. Just be sure to save the fat to cook the veggies in – that flavor is unmatched!
  • Always have bone broth on your prep day plans. I never let my freezer bone broth stash get below 2 quarts so I’m always ready for making dinners like this.
  • You can also always make the chili on your prep day and then warm it through in a slow cooker or stove-top during the week. If you are serving to a crowd at a gathering, a slow cooker will keep the chili warm all day on the warm/low setting. The chili freezes up great too. My kiddos LOVED taking this chili to school in their school lunch thermos, and my husband took leftovers in his travel crockpot he warms at his desk at work!

Toppers and Sides!

Here are some weeknight fast toppers and sides for your chili meal!

  • Avocado slices with chives and parsley
  • Sour cream or raw cheese and chives
  • Crackers (I grew up with “oyster” crackers in my chili, and these GF blender batter crackers taste and feel JUST like those! If you are grain free, try these easy blender batter plantain crackers, or we like the Simple Mills grain free crackers – even Costco carries them now!)
  • Cornbread (This version is gluten free – if you want to make it dairy free too, swap the butter for ghee or palm shortening, and swap coconut milk for the milk and sour cream. The corn bread pictured in this post is done with ghee and coconut milk! If you do not tolerate corn,  you could try swapping the cornmeal for almond flour – I actually think this would work ok!)
  • Grain Free Herb Butter Biscuits (This is a super fast blender batter and they are so good! If you do not tolerate butter, you can use palm shortening or ghee.)
  • Squash Drop Biscuits (This is another good one to swap if you can’t have corn and need dairy and gluten free too.)
  • Salads with any of these popular kid friendly dressings, or my personal favorite with this chili is the Olive Garden Copycat dressing.
  • Big veggie platters with clean ingredient Ranch to dip. It doesn’t get any easier than just making a family style platter of veggie sticks to share around, and you can make either this egg free Ranch or my Paleo egg free Ranch dip if you are dairy free. If you can tolerate eggs, we also love this squeaky clean ingredient store bought Ranch from Primal Kitchen.

Notes for my Slow Cooker & Stove-Top friends!

Unless it’s worked into your budget, or coming on a birthday or holiday wishlist, there is no need to rush out and grab and Instant Pot just for this recipe. One of my mantras has always been…don’t go broke trying to eat healthy! I spent quite literally the first 9 years of my real food journey with just a stock pot and soup pot at my stove while I learned how to cook, and you can definitely do this thing without an Instant Pot. If it fits in the budget and you are a super busy family that would benefit from the ease and fast cook times, I think you will be so happy with your purchase!

I left both stove-top and slow cooker directions in the Instructions, and you can comment below if you have further questions – I am happy to help! 

Print Recipe
4.94 from 16 votes

Instant Pot Chipotle Chili

Slow cooked chili flavor with a special smoked twist, all in record time! 
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Main Course
Cuisine: American
Keyword: Instant Pot chili recipe, Instant Pot chipotle chili
Servings: 8 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 3 tbsp friendly fat to cook in divided (Ghee, butter, tallow, lard, coconut oil, or avocado oil)
  • 1 lb grass-fed ground beef
  • 4 strips of bacon diced (you can use more if you wish but we found this to be plenty of flavor and texture!)
  • 2 medium onions diced
  • 1 large green bell pepper diced
  • 1 large red bell pepper diced
  • 8 cloves of garlic minced
  • 3 small zucchini cubed or diced depending on your size preference
  • 3 jalapeños de-ribbed/seeds & ribs scraped out, diced
  • 1 cup cooked & pureed squash acorn, butternut, or koboucha work well. I think canned pumpkin would be fine too.
  • 15 oz can organic diced tomatos
  • 15 oz can organic tomato sauce
  • 1-2 cups beef bone broth depending on how thick/thin you like your chili chicken bone broth would be fine too
  • 3-4 tsp sea salt start out small and you can always add more when it’s done to your taste
  • 1 tbsp chili powder
  • 1 tsp smoked paprika
  • ¼ tsp chipotle powder

Instructions

  • Brown the beef and cook the bacon in 1 tablespoon of ghee or other friendly cooking fat. If you are using an Instant Pot using the “Saute” feature to do this. If you are using your soup pot, cook over medium heat until cooked through. Scoop the meat out with a slotted spoon so the fat stays behind for cooking in.
  • Add the rest of the cooking fat to your IP or soup pot and sauté the onion and peppers with a pinch of sea salt for about 10 minutes until soft and sweet.
  • Add the garlic and cook for one minute.
  • Return the meat to your IP or soup pot along with the rest of the ingredients. Give the chili a stir to combine. IF YOU ARE USING THE INSTANT POT, put the lid on, close the valve, press “Manual,” and bring the time to 15 minutes. The IP will take about 5 minutes to come to pressure, and then will pressure cook for 15 minutes. When the pressure cooker beeps that it is done, turn it off and let the pressure release naturally about 5 minutes before opening the lid. IF YOU ARE USING THE SOUP POT, put the lid on and bring to a low simmer for about 1 hour. You could alternatively use a slow cooker from this step cooking on low for 6-8 hours.

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Savory Steak and Mushroom Soup :: Dairy Free, Gluten Free, & Grain Free

October 21, 2017

Savory steak & mushroom soup will become your staple comforting bowl of warmth this fall and winter!

Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family. 

Comforting bowls of warmth

That’s what fall and winter are all about right?! We’ve been enjoying an unseasonably warm fall so far, which make for really fun fall hiking, or pumpkin patch days! But with the sun going down a bit earlier each day, the cool air settles in by dinnertime, and that, dear friends calls for warm bowls of soup to end the day!

A new nourishing staple in my home

Last week I introduced you all to Nourished Kitchen’s Roasted Mushroom Broth that I have completely and utterly fallen in love with this fall. I’m so thankful to have discovered this broth at the beginning of “soup season” so that I can enjoy trying it out in new meals all fall and winter!

I have been making some creamed mushroom soups with this warm and earthy roasted mushroom broth, but one night decided I needed to use it for more of a full dinner meal – one that my husband would actually consider a “dinner”…and that means it needs to have some sort of meat involved 🙂

Steak & Mushrooms…like a match made in heaven!

I don’t know of anyone that wouldn’t take a steak and mushroom dinner every day of the week. Getting those mushrooms down into a golden braise with warm ghee or butter sends this bowl of soup over the top. The extra nourishment from the roasted mushroom broth or using a collagen loaded beef bone broth boosts the nutrient level of this meal, making it something I’m definitely putting on my monthly meal menu this fall!

Rich and savory without the heaviness

I know the idea of steak and mushrooms can feel kind of “heavy” but this brothy soup will feel comforting without the heaviness you would get from a big steak meal. Roasting the mushrooms for the broth makes this soup base feel so rich. It was such a satisfying and satiating dinner for a weeknight!

Tips for serving baby and little kids

I can tell you right now that my older babies would literally inhaled this soup! I very often made beef stew (in my cookbook Nourished Beginnings Baby Food), and chicken stew for my babies and blended it up for them – they were perfectly giddy with these meals! Those tougher cuts of beef like the steak in this soup are tough for little ones to chew though. Even my 4 year old needed her steak chunks cut a bit smaller to handle.

Here are some tips for serving this nourishing soup to little ones:

  • This would be a safe soup to start in pureed form for babies over the age of 6-9 months that have already tried tastes of beef and some veggies so you know they don’t have any reactions to the individual ingredients. You can pour mostly the broth base into a blender, Magic Bullet, or food processor along with a few of the veggies and a cube of the beef and blend it up.
  • For toddlers that like to “do it myself,” puree half of his bowl of soup including the beef to make it a thicker soup. He can fist-full it, or use a spoon. You could also just put little pieces from the soup onto his tray to finger food and see if he will sip the broth from a cup. My little ones loved having little tea cups of broth!
  • For older toddlers and preschoolers (even into those little guys in the Kindergarten and 1st grade ages), just make the beef chunks smaller. Even though the beef is really tender in this soup, it is just easier to chew that way for little mouths. To be honest, I made the steak cuts larger than I would have for photographing purposes for this post. When I make it again, I’ll be making the cubes smaller so my preschooler and 1st grader can handle them without needing take the beef out and cut it up more.
  • Remember that little kids don’t like temperature extremes for their food. Their senses are so much more heightened than adults. Instead of serving piping hot soup to your little one, serve it lukewarm or even room temp. I have found my babies to go from completely refusing a food, to gobbling it down without hesitation simply by letting the food cool off to what I would consider cold!

The perfect steak and mushroom soup accompaniments!

Here are some simple sides to serve with your soup – easy enough even for a weeknight

Print Recipe
5 from 8 votes

Savory Steak and Mushroom Soup

Savory steak & mushroom soup will become your staple comforting bowl of warmth this fall and winter!
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Soup
Cuisine: American
Keyword: dairy-free mushroom soup, steak and mushroom soup, steak and mushroom soup recipe
Servings: 8 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • ¼ cup friendly fat to cook in such as butter ghee, avocado oil, coconut oil, olive oil, or tallow (I like using a combination of ghee and olive oil)
  • 1-1 1/2 lbs grass-fed round steak cubed (Sometimes this is called swiss steak. Our beef processor tenderizes this cut as well, so if your is not, I would pound it out a little. Stew beef, chuck, or any steak cut you wish should work fine. I do think ground beef would be fine if that is what you have, and what fits in the budget.)
  • 4 tbsp arrowroot or tapioca flour divided (You can increase this if you want a thicker "stew." If you tolerate grain, white rice flour will work nicely here if that is what you have)
  • 1 ½ tsp sea salt
  • ½ tsp pepper
  • 2 small onions diced (or 1 large onion)
  • ¾ - 1 lb mushrooms of choice I used a combination of cremini and shitake
  • 4-5 cloves of garlic minced
  • ¼ cup full fat coconut milk If you tolerate dairy, you could use raw milk/cream if that is what you have
  • 1 ½ quarts roasted mushroom broth or beef bone broth
  • ½ tsp oregano
  • ½ tsp thyme
  • ½ tsp parsley
  • 2-3 cups baby spinach or baby kale chopped
  • Sea salt/pepper to taste

Instructions

  • Heat the friendly fat in the bottom of your soup pot over medium/high heat while you toss the beef, 2 tablespoons of the arrowroot, salt, and pepper in a bowl to coat. When the oil is hot, carefully set the coated beef cubes in, searing the meat on all sides. Set the beef aside leaving the juices/oil behind in the pot.
  • Over medium heat, add another tablespoon of oil along with the onions and mushrooms. Sprinkle with a big pinch of sea salt and cook over medium/medium-high heat for about 7 minutes, until the mushrooms and onions are softened and caramel in color.
  • Add the garlic and cook for a minute, then add the coconut milk. Bring the coconut milk to a simmer for a minute or 2, and then add the last 2 tablespoons of arrowroot. Stir until everything thickens.
  • Add the broth, seasonings, and seared beef to the pot and bring to a simmer. Keep the soup at a low simmer over low-medium heat for 10-15 minutes.
  • Turn the heat off, and add the chopped spinach in to wilt, then and sea salt and pepper the soup to your taste.

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Roasted Mushroom Broth

October 13, 2017

Use this warm, earthy, and savory roasted mushroom broth for your favorite mushroom soups, stews, risottos, and pilafs!

Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” I received a copy of Broth & Stock for review purposes in compensation for this post. Please know I never personally recommend any product I wouldn’t use on my own family. 

Healing, comforting, warming broth

Years ago it was one of the first things I learned how to cook. I was 23 and barely knew my way around the kitchen. That’s how most in my convenience food generation grew up, after all. But a health crisis in my early 20’s catapulted this kitchen novice into figuring out how to cook food that wasn’t from a box, and it changed my life forever.

Everything I was reading about healing using “real food” pointed toward broth. I tend to be one of those “jump in with both feet” kind of people, and within a week I purchased my first stock pot and began teaching myself how to cook.

Broth is so much more than food

What I ended up learning during those years of teaching myself how to cook was that cooking was so much more than just making food. Something about it made my heart more full. It didn’t just satisfy my stomach, it satisfied my soul.

Deep? Maybe. But I allowed the art of cooking engross me, and I fell in love with making myself food that had love and thought put into it. At the age of 23, I was learning where my food actually came from and that connection to the food we eat is so powerful.

Broth & Stock

I share my story because simple broth making was what made me fall in love with cooking. It opened my eyes to the importance of feeding myself well, and knowing where my food came from – something that I literally did not know, or give any thought to until I was 23.

And that is why I’m not sure that I have been more excited to share a cookbook with you than Broth & Stock by Jenny McGruther from the Nourished Kitchen! I know what learning how to make beautiful stocks and broths did for me, and it is literally the driving force behind the passion and purpose of this blog.

A whole cookbook about…broth?!

Yessss! Because broth is so much more than you think! In only the way Jenny does best, you will learn the differences between various broths and stocks, and how to use them best to make their flavors shine. From a variety of land and sea animal stocks and broths, to different vegetable broths, Broth & Stock has opened my horizons from using the same broth for every recipe I make.

Broth & Stock is also so much more than learning how to make beautiful, healing broth – the recipes in the second half of the book using those healing broths have been such a joy to bring to my kitchen. Being the novice, untrained cook that I am, I have learned so much from Jenny over the years how to bring out depths of flavor in meals using various herbs, spices, broths, wines, and seasonings. Or just leaving simplicity alone, and savoring the true flavor of something by not complicating it. The recipe for pho in the book is the best I have ever made, and the family favorite so far has been the Cream of Chicken Soup with Parsley & Chives. Everyone around the table had 2nd and 3rd bowl-fulls!

Roasted Mushroom Broth

I’ve been adding certain healing mushrooms to my bone broth making for extra medicinal benefits for the last few years, but I had never thought to make a broth with mushrooms alone – and boy have I been missing out! The earthy, savory flavor from the roasted mushroom infused broth is like nothing I have ever tasted before.

Here is an excerpt from Broth & Stock about the Roasted Mushroom Broth:

Roasting strengthens the flavor of mushrooms, amplifying the savory and almost meaty base notes that can give soups a unique foundational richness. Those savory flavors serve as a good match for meat and whole grains. Use this broth as a base for mushroom soups and stews or in risottos and pilafs. Using a wide variety of mushrooms will improve this broth’s flavor and complexity. I often use the stems and trimmings of wild mushrooms left over from foraging, as they give the broth a remarkable depth of flavor; however, using the button or cremini mushrooms easily available year-round in most grocery stores also yields a lovely broth, as roasting improves their flavor. You don’t need to take the peel off the onion, as it produces a lovely color, just split the onion in half and drop it in the pot. –“Broth and Stock”

Reprinted with permission from Broth & Stock from the Nourished Kitchen, written and photographed by Jennifer McGruther, 2016. Published by Ten Speed Press, an imprint of Penguin Random House LLC.

Print Recipe
5 from 16 votes

Roasted Mushroom Broth

Use this warm, earthy, and savory roasted mushroom broth for your favorite mushroom soups, stews, risottos, and pilafs!
Prep Time20 mins
Cook Time40 mins
Total Time1 hr
Course: Soup
Cuisine: American
Keyword: how to make mushroom broth, mushroom broth recipe, roasted mushroom broth
Servings: 2 quarts
Author: From the book "Broth & Stock" by Jenny McGruther from the Nourished Kitchen

Ingredients

  • 3 ⁄4 pound mixed mushrooms or mushroom stems chopped into 1⁄2-inch pieces
  • 1 yellow onion skin on and halved crosswise
  • 3 cloves garlic smashed
  • 1 tablespoon olive oil
  • 2 quarts cold water or Chicken Bone Broth
  • 1 ⁄4 cup dry white wine
  • 6 sprigs thyme

Instructions

  • Preheat the oven to 425°F.
  • Arrange the mushrooms in a single layer on a baking sheet. Nestle the onion halves into the mushrooms, sprinkle the smashed garlic over, and drizzle with the olive oil. Roast for 20 minutes in the heated oven.
  • Remove the sheet from the oven and drop the roasted mushrooms and onions into a heavy stockpot. Pour in the broth and wine. Slip the sprigs of thyme into the pot and then bring it all to a simmer over medium-high heat. Continue simmering, covered, for about 30 minutes.
  • Strain the broth through a fine-mesh sieve, then use a wide-mouthed funnel to pour it into two 1-quart jars, sealing the lids tightly. Cook with the broth right away or store it in the refrigerator for no more than 5 days. Alternatively, you can freeze the broth for upto 6 months, making sure to allow plenty of headspace if you're using glass jars.

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Paleo Wild Caught Salmon Burgers With Dairy Free Garlic Aioli

September 30, 2017

Enjoy these light and flaky, Paleo wild caught salmon burgers with creamy dairy free garlic aioli for a fuss free dinner prep perfect for any weeknight!

Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family. 

Salmon…a household baby favorite!

Years ago, when my older girls were really little, I started making little salmon “cakes” or “patties” – whatever you like to call them! It mostly started because I did not grow up eating fish, and I needed a way that I could…get it down! My babies were completely obsessed with fish, and making salmon cakes was one of the ways I was able to mold my adult palate toward the fish.

You can see my special, nutrient filled ways to introduce baby to wild caught fish in my cookbook, Nourished Beginnings! I truly believe that starting my little ones out with little bits of wild caught salmon while they were young paved the way for their love of fish!

A much needed trip, and a fresh idea!

This summer, my husband and I got away one day {without kids!}, and enjoyed some time to savor each other’s company, shopping…and good food! The trip itself was refreshing, but one particular meal at Fish Lad’s, a fish monger dedicated to wild caught, sustainable fishing methods, had me absolutely over the moon with joy. With each amazing, dilly, juicy bite of their delicious wild caught salmon burger, a new idea on how to make salmon “patties” was realized!

It’s all about the texture

I was never really able to nail down what was missing from every other salmon “cake” or “patty” recipe I tried, until that day. With every bite I remember thinking “this is so light and airy, and yet so hearty, and meaty…and satisfying. It didn’t feel like a dense, egg-y, fish patty. It also didn’t taste like a salmon meatloaf stuffed with breadcrumbs.

Salmon worthy of the name…burger!

Not that there is anything wrong with those typical salmon patty textures, but this salmon…THIS felt like the texture of a burger. I could see tiny flakes of salmon with each airy, juicy bite, and it hit me.

They hand chopped this fish. And it was fresh fish.

You see, most salmon cake recipes used pureed fresh fish, or canned fish. Since fish is SO delicate, it turns into a paste when you puree it, so you add an egg or two to bind it all up, some breadcrumbs to soak up all the moisture, and you get a beautiful salmon “meatloaf” type texture. It works…but this salmon burger texture was nothing short of amazing. And I’m here to tell you it is absolutely worthy of the “burger” name.

My first try…

My first few attempts at my new salmon burger approach this summer had my kiddos absolutely in love, and I was completely sold on this new approach. Instead of pureeing the fish to oblivion, I hand chopped it. I bought a whole wild salmon, skinned it, cubed it…and then ran a chopping knife through it. The result was the texture of what you would be used to feeling with beef hamburger – little small bits of meat.

I was so nervous to see if it would stick together without an egg. But if we make hamburgers without a binder, shouldn’t this stick together too? This chopped salmon texture really does, and it is as fast prep as making hamburgers too, which is SO nice for a quick Friday night dinner.

Because a burger this special deserves a special sauce!

I have been able to nail down my seasoning ratios on the salmon burgers in my last few attempts, as well a brand new aioli topping that everyone will love! The aioli is a dilly, creamy, garlicky dream, and it just puts these burgers over the top – just like the aioli I had on my salmon burger at Fish Lads! It will make your Friday night in feel so special, and because it is loaded with friendly fats and healthy ingredients, you can feel free to pile it up high.

Of course, just like any burger, these salmon burgers are really a blank slate!

Change up the seasonings to your style, and enjoy! You can make them Asian style, or give it some heat with cayenne or flavorful chipotle (this is my favorite way of detailing my specific burger!), use Italian seasoning – whatever suits you! We served the burgers this night with roasted sweet potatoes, but you can change that up too! Homemade restaurant style french fries are always a hit too!

Supporting local…and some thoughts on fish quality

I can tell you that I am 100% sure that Fish Lads’ salmon burgers will be my staple order whenever I’m in Grand Rapids, but I’m so glad I can replicate their masterpiece even by a little at home! If you are newer to adding fresh fish to your household menu, know that the quality does matter. Wild caught fish is superior not only in taste, but in nutrition. If the salmon isn’t that super bright pinkish red flesh, it is farmed and not as good in quality.

Thankfully wild caught Alaskan salmon can be found so much easier these days. Even places like Costco carry fresh, wild caught salmon in the freezer section of their store! Look up your local fish mongers. The demand for quality has risen as  more and more people become aware of the importance of fish being wild caught. Ask the fish mongers questions – my findings have been that these people love what they do, and they want to tell you about their skill!

Onto the salmon burgers!

Print Recipe
5 from 19 votes

Paleo Wild Caught Salmon Burgers With Dairy Free Garlic Aioli

Enjoy these light and flaky, Paleo wild caught salmon burgers with creamy dairy-free garlic aioli for a fuss free dinner prep perfect for any weeknight!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Course
Cuisine: American
Keyword: dairy-free garlic aioli, salmon burger recipe, salmon burgers
Servings: 4 burgers
Author: Renee - www.raisinggenerationnourished.com

Ingredients

FOR THE SALMON BURGERS ::

  • 1 - 1 1/4 lbs fresh wild caught salmon
  • 1 tbsp dried parsley
  • 1 tsp dried dill
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp sea salt
  • ¼ tsp black pepper
  • 1/4 cup friendly fat to cook in such as avocado oil coconut oil, butter, tallow, etc.
  • 3-4 tbsp potato starch to dredge optional but gives amazing aroma, flavor, and crispy seared texture. If you tolerate white rice flour, that has the same effect.

FOR THE GARLIC AIOLI ::

  • 1 small avocado pitted
  • 2 tbsp avocado oil or olive oil I used a garlic infused olive oil which was even more amazing!
  • Juice of ½ lemon
  • 2 cloves of garlic if you don’t care for the “heat” of raw garlic, you can use 2 tsp of powdered garlic
  • 1 tsp mustard
  • 1 tsp dill
  • ¼ - ½ tsp sea salt per your taste
  • ¼ tsp black pepper or more to your taste

Instructions

  • Skin and cube up your salmon. Then run a chopping knife through the cubed salmon until the bits are small but not to a puree. The texture should resemble that of ground beef.
  • Combine the chopped salmon and salmon burger seasonings in a medium mixing bowl. Place in the fridge while you prepare the aioli.
  • To make the aioli, put all of the aioli ingredients into a pint mason jar, and blend with an immersion blender. If you don't have an immersion blender, you can blend everything except the oil with your food processor, and then drizzle the oil in slowly while it blends. Set the aioli aside in the fridge while you cook the salmon burgers.
  • Heat a skillet with your friendly cooking fat of choice over medium-high heat while you form your salmon burgers.
  • Divide the salmon mixture into the sized burgers you want, and form burger patties with your hands. This takes just a little bit of time, but it is worth working the patties gently so they come together and aren't too overworked.
  • Dust the salmon burgers on both sides in a small bowl of potato starch. Place the potato starch dusted salmon burgers into the hot oil, and cook over medium to medium-high heat for 5 minutes. Flip the burgers and cook another 3-5 minutes, until both sides are golden brown, crispy on the outside, and cooked on the inside. If you make smaller salmon burgers your cook time will be shorter - this cook time was for 1 pound of salmon formed into 4 burgers.

Make sure to check out my cookbook, Nourished Beginnings for safe recipes to introduce your baby to wild caught fish – create that broad taste palate for enjoying fish, and they will be enjoying salmon burgers with the family as they grow toddlers!

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20 Minute Ginger Almond Crispy Chicken Stir Fry With Bone Broth Rice :: Nut Free Options and Rice Alternatives Included!

August 18, 2017

Bone broth packed rice, and crispy chicken in a veggie packed stir fry with a kid friendly flavor! All in 20 minutes!

Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

It doesn’t seem to matter what time of year it is…

…I think pretty much everyone would admit that most of the week, most families need under 30 minutes of meal prep for dinner time. I thought as my babies got older (read, less needy!), that I would have more time for all sorts of things. As it turns out, these older kids are pretty fun to do stuff with!

We’ve had the most freedom-filled summer I’ve had in years without babies in diapers, or nursing, nap schedules, and fussy teethers! I’ve been nailing down some of my less than 30 minute dinner ideas for you all, and I hope it helps you as much as it has helped me this summer.

Fast prep but power packed

Busy families need filling meals that actually count. Not just fillers. My kids are growing like crazy right now, and meals with balanced macros make all the difference not only in their mood, but their sleep and stamina.

This dinner is packed with mineral rich vegetables (that actually taste good!), and energy packed carbohydrates to fuel busy kids. The protein is sourced not only from the chicken, but by infusing the rice with amino acid rich bone broth. This packs a big nutrient dense punch to this meal. Don’t skip out on adding a pat or 2 of butter or ghee to the rice servings – the extra fat will satiate growing appetites, as well as nourish their ever growing brains.

My secret to fast, crispy chicken!

It looks so fancy doesn’t it?! I’m telling you, dear momma, cooking a whole chicken or two every week and keeping the meat for quick meals like this is my best kept (or not so best kept!) secret.

I use my Instant Pot to cook one or two chickens most weeks (if you have a slow cooker, that works just as good and is how I did my chickens for years and years!). Slice up the meat, and stash it away for quick salads, wraps…and meals like this! It just needs a quick dusting of seasoning and starch and it will crisp up in a pan of friendly fat and have the taste and feel of crispy chicken from a restaurant.

Rice swap ideas

If you don’t tolerate rice, here are some other ideas to serve your stir fry over:

  • Cauli-Rice (I hear some health food stores carry cauli-rice now so look for that if you have one to save time!)
  • Zoodles (spirilized zucchini!)
  • Peeled carrot “linguine” (use a Y-peeler like this and get fun, wide “noodles”)

Veggie options!

Definitely get creative and swap out the veggies for what is in season and budget friendly near you. That is one way that you can keep this kind of dinner on your menu rotation every other week and still keep it interesting! Swap the broccoli and peppers for sugar peas, zucchini, cauliflower, or carrots. You can also add a huge handful of spinach or kale at the end to wilt in for extra veggie power! I do this more often than not and it’s a good way to get a load of green into your family.

Tips for busy families to make this kind of meal happen

While this meal literally does just take me 20 minutes to make, I wanted to leave a few tips that will help you make things run super smooth (because dinner prep time of the day can be crazy, right?!), and shave off even more time. I know some of you have busier schedules than I do, or maybe are a new momma and can’t even imagine taking 20 minutes to do anything but nurse right now 🙂 I get it!

  • Have a prep day. If you have even an hour or 2 each week that you can devote to getting food prepped for the week, you can side step quite a few instructions on any recipe. Your prep day can include making the rice ahead of time – and maybe doubling or tripling it so you have servings of rice for other meals. Chopping vegetables and portioning them off into containers for certain meals. The sauce for this stir fry can even be made up ahead of time so you just have to dump it in. Just whisk it all up and pop it in the fridge til you are ready to use it. And of course, cooking off a chicken or 2 for your meals during the week will help meals go faster.
  • Have the kids help. Good lawd does it feel like prep goes slower with those little guys around – at first! But let me tell you, when I can had my 4 year old the veggies to wash up, and my 8 year old is doing the chopping, that leaves my hands free to get the other stuff ready. It’s worth the training – put ’em to work dear momma!
  • Double up. You can easily double this recipe to feed your family twice in one week. The recipe on it’s own feeds my family of 5 for one dinner, so doubling up will give you a night off cooking if you need it for those days where cooking just isn’t going to happen.

Print Recipe
5 from 9 votes

20 Minute Ginger Almond Crispy Chicken Stir Fry With Bone Broth Rice :: Nut Free Options and Rice Alternatives Included!

Bone broth packed rice, and crispy chicken in a veggie-packed stir fry with a kid-friendly flavor! All in 20 minutes!
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: Main Course
Cuisine: Asian
Keyword: ginger almond chicken stir fry, ginger almond chicken stir fry recipe, gluten-free crispy chicken stir fry
Servings: 6 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

FOR THE BONE BROTH RICE ::

FOR THE CHICKEN ::

  • ¼ cup potato starch or arrowroot, or tapioca flour
  • 1 tsp ground ginger divided
  • ½ tsp sea salt
  • 3-4 cups cooked chicken sliced into strips or cubes (You could use raw chicken – the cook time will be a bit longer however. I used leftover chicken from my Instant Potted chicken from the weekend – slow cooker chicken works too!)
  • 3 tbsp friendly fat to cook in divided (Avocado oil, ghee, butter, tallow, lard, or coconut oil are good choices)

FOR THE SAUCE ::

  • ¼ cup coconut aminos
  • 4 large cloves of garlic minced
  • 2 tbsp white wine vinegar
  • 2 tbsp almond butter Or cashew butter. If you are nut free use sunflower seed butter. If you can’t have seeds or nuts, I would use a tablespoon or so of ghee for the nutty richness
  • 2 tsp raw honey
  • ½ - 1 tsp ground ginger

FOR THE STIR FRY ::

  • ½ large onion sliced into strips
  • 8 oz mushrooms sliced
  • 1 small red pepper sliced into strips
  • 1 lb frozen broccoli Or 1 head of fresh broccoli florets. I get the big bag of frozen organic broccoli at Costco
  • Sea salt/pepper to taste
  • Green onions to garnish optional

Instructions

GET THE RICE GOING ::

  • Put the bone broth, rice, and ghee in a pot with the lid on. Bring to a low simmer for 15 minutes while you prepare the rest of the meal. When the rice has simmered for 15 minutes and all the bone broth is absorbed, turn the heat off, keep the lid on, and let it rest about 5 minutes, or until you are ready to serve your meal.

PREPARE THE CHICKEN ::

  • Put the potato starch, ginger, and salt in a dish and whisk to combine. Toss the chicken in the starch mixture to coat. Heat a large skillet to medium-high heat, melt the ghee, and toss the chicken in. Cook the chicken until golden brown and crispy, stirring occasionally – about 5 minutes. You can prepare the sauce while the chicken cooks. When the chicken is done cooking, set it aside until the stir fry is done.

PREPARE THE SAUCE ::

  • While the chicken crisps up, put the sauce ingredients into a bowl and whisk to combine. Set aside until it is time to pour into the stir fry.

MAKE THE STIR FRY ::

  • Melt the ghee in the large skillet over medium-high heat. Toss all the veggies into the pan with a big pinch of sea salt and cook for 5 minutes until the onions are translucent and the veggies are tender/crisp. Add the crispy chicken and the sauce, stir to combine, and cook about 3 minutes until the sauce thickens (the starch on the chicken will thicken the sauce!). Sea salt and pepper the stir fry to your taste, and serve the stir fry over the bone broth rice. Garnish with green onions if you wish!

Notes

See above in blog post for Cauli Rice or veggie noodle options if you are grain free!

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