Instant Pot Black Beans

Instant Pot Black Beans

Ingredients:

1 cup sprouted black beans

1 cup bone broth

2 cups filtered water

1/2 tsp Redmond real salt or Celtic sea salt

Directions:

Add beans, broth, water and salt to the Instant Pot

Pressure cook on high for 30 minutes. It will take about 8 minutes for the Instant Pot to pressurize before cooking begins

Let the pot slow release for 20 minutes. This means you don't push any buttons so the steam naturally dissipates on its own

Carefully remove lid once steam has fully escaped. The beans should be tender

Strain off excess cooking liquid or sauté for 10 minutes with the lid off, stirring frequently, to evaporate the excess liquid

Enjoy immediately, or store in the fridge for up to 5 days

These can be added to soups, buddha bowls, wraps, omelets, burger patties or dips. You can also add your choice of spices and use them as a side dish

Slow Cooker Black Beans

Slow Cooker Black Beans

Ingredients:

2.5 cups sprouted black beans

1 small yellow onion, diced

6 garlic cloves, minced

4 cups bone broth (or filtered water)

2 cups filtered water

1 tsp ground cumin

2 tsp dried oregano

2 bay leaves

2 tsp freshly squeezed lime juice

Redmond real salt or Celtic sea salt, to taste

Directions:

In a large slow cooker, add the black beans, onion, garlic, broth, water, cumin, oregano, and bay leaves

Stir to combine

Cook on high for 3.5-4 hours until the beans are tender

Discard the bay leaves and add the freshly squeezed lime juice and salt to taste

Instant Pot Garlic Mashed Potatoes

Instant Pot Garlic Mashed Potatoes

Ingredients:

8 cups of peeled and diced yellow or russet potatoes (roughly 5 large or 7 medium)

1 cup bone broth

3 tsp garlic powder

1 tsp Redmond real salt or Celtic sea salt

2 Tbsp grass-fed butter or ghee

Parsley, optional for garnish

Directions:

Combine all ingredients except butter in an instant pot and set to manual for 12 minutes

Quick release, then add butter or ghee and mash potatoes (an immersion blender works best for making them creamy) until liquid is absorbed

Garnish with parsley and enjoy

Italian Roasted Sweet Potatoes

Italian Roasted Sweet Potatoes

Ingredients:

2 medium sweet potatoes, cut into 2-inch cubes

1 Tbsp extra-virgin olive oil (I recommend robust UP standard such as Sunshine Coast Olive Oil)

1 Tbsp italian seasoning

Redmond real salt or Celtic sea salt, to taste

Directions:

Preheat oven to 350F

Line a baking sheet with a silicon liner or parchment paper

Toss the cubed sweet potatoes with olive oil, Italian seasoning, and salt

Spread evenly on the baking sheet

Bake in the oven for 30 minutes or until cooked through

While baking, check occasionally and gently stir as needed

Green Ice Cubes

Green Ice Cubes

Ingredients:

1/3 cup water

2 pounds fresh spinach, washed (or other leafy green such as kale, chard, etc)

Directions:

Preheat a wok or sauté pan over medium heat

Add water and half the spinach. Cover and cook for 1 minute

Stir and add the remaining spinach. Cover and let wilt for 1 to 2 minutes

Remove from heat and allow to cool a few minutes, or rinse with cool water

Place spinach in a strainer to remove excess liquid

Roughly chop spinach and divide evenly among a silicone ice cube tray

Freeze

Once frozen, place the cubes in an airtight, resealable container

Add these spinach cubes to recipes such as green smoothies, scrambled eggs, or marinara sauce

Roasted Sweet Potato And Apple Mash

Ingredients:

4 medium sweet potatoes, peeled and cubed

2 granny smith apples, roughly chopped into evenly sized pieces

1⁄2 tsp ceylon cinnamon

Cayenne pepper, to taste

Redmond real salt or Celtic sea salt, to taste

2⁄3 cup coconut milk

1⁄4 cup pure maple syrup

Directions:

Steam sweet potatoes and apple

Once tender, toss in a food processor or high speed blender with remaining ingredients and puree until smooth

Acorn Cinnamon Pear Squash

Ingredients:

1 small acorn squash for every 2 people

1 firm pear per squash

1 Tbsp grass-fed ghee or grass-fed butter for each squash half

A sprinkle of ceylon cinnamon for each squash half

Directions:

With a large, sharp knife, cut each squash in half lengthwise. If they roll a bit on the cutting board once cut, slice a small amount off the bottom to stabilize it.

Scoop out the seeds and membrane and discard

Thinly slice pears and arrange 4-8 slices inside each cavity, depending on the size of the squash

Place the squash in a baking dish and place a tablespoon of butter or ghee on each one.

Sprinkle with cinnamon and place in the oven.

After about 20 minutes, remove the baking dish and baste the squash with the butter that is melted inside. (You’ll have to ease a brush gently between the pears)

Roast until the squash is tender, about 50-75 minutes depending on the size.

Butternut Squash Hash

Ingredients:

1 small butternut squash, cut into 1/2 inch cubes

1 Tbsp coconut oil and an additional 2 Tbsp for sautéing

1 medium red onion, diced

3 green onions, diced

2 garlic cloves, finely chopped

2 Tbsp fresh parsley, minced

2 tsp paprika

Redmond real salt or Celtic sea salt, to taste

Directions:

Preheat oven to 400 degrees

Peel butternut squash, and cut in half crosswise, where the long neck meets the wider bulb. Cut each half in half lengthwise. Start with the seedless half, cutting into ½ inch matchsticks, then into ½ inch cubes. Scoop the seeds out of the bottom half with a spoon, and repeat.

Put all cubes in a large bowl, and toss with a touch of oil, just to coat. Lay squash out in a single layer on a baking sheet.

Bake for 20 minutes, flip, and bake an additional 20 minutes, until lightly browned.

Meanwhile, dice red onion and green onion.

Mince garlic and parsley.

About 10 minutes before the squash is done, heat a large frying pan over medium low heat. Add just enough oil to cover the bottom of the pan, and once glossy, add onions and garlic.

Cook for about 5 minutes, until translucent, but not brown, reduce heat to low, add parsley, and continue to cook until squash is ready.

Transfer squash to fry pan and mix everything together.

Season with salt, pepper, and paprika before serving.

Cauliflower Rice

Ingredients:

1 large head of cauliflower

Directions:

Wash and thoroughly dry cauliflower, then remove all greens and cut into 4 even sections

Use a food processor with the grater attachment, a hand grater with the medium-sized holes, or a vitamix with the plunger to grate up the cauliflower into the size of rice grains. Leave any large, tough stems behind.

Once you have your cauliflower rice, steam in a steamer basket (if the holes are small enough) or sauté in a large skillet over medium heat in 1 Tbsp of coconut oil. Cover with a lid so the cauliflower steams and becomes more tender

Cook for a total of 5-8 minutes, then season as desired. (Such as with coconut aminos or salt and pepper)

Use cauliflower rice in any recipe that calls for rice

Easy Roasted Vegetables

Easy Roasted Vegetables

Ingredients:

10 brussels sprouts, halved

6 red beets, peeled and cubed

1 sweet potato

1 medium zucchini or kohlrabi

2 Tbsp rosemary

1 Tbsp oregano

Redmond real salt or Celtic sea salt and cayenne pepper, to taste

Directions:

Preheat oven to 350 degrees

Grease a baking sheet with coconut oil

Place vegetables on baking sheet and drizzle coconut oil over the veggies evenly

Sprinkle with rosemary, salt and pepper

Cover with foil and bake for 30 minutes. Remove foil, stir, and bake for another 10 minutes

Lemon Garlic Greens

Lemon Garlic Greens

Ingredients:

1 bunch of dark leafy greens - kale, spinach, collards, chard, mustard greens, bok choy

3 garlic cloves, finely chopped

1 Tbsp coconut or avocado oil

1/2 cup bone broth

1 lemon, juiced and zested

1 handful of parsley, chopped

Redmond real salt or Celtic sea salt, to taste

Directions:

Heat the oil, garlic, and lemon zest in a sauté pan for about 2 minutes

Add the greens and sizzle for a couple more minutes until the greens are ultra bright green

Add the broth and cover

Let steam for 3-5 more minutes

Season with salt, pepper, and a squeeze of lemon

Toss in parsley just before serving