INSTANT POT MAGIC!

Do you have an Instant Pot? I love my Instant Pot Duo!!!

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EXCITEMENT & INTIMIDATION

I was excited and a little intimidated by it when I first got my Instant Pot for Christmas a couple of years ago. I searched for recipes on Pinterest. I bought an Instant Pot Cookbook (or two). I followed the directions and made some great things. Coconut milk yogurt, Hard boiled eggs, Sauces and I even made Organic Brats in the Instant Pot when I ran out of gas for my grill unexpectedly. They were fantastic!

USE IT OR LOSE IT

Then, like all novel kitchen appliances, the Instant Pot Duo was relegated to my cupboard, life got busy and I forgot about it. One day, when I was on a mission to purge all of the unnecessary items from my home, I saw the Instant Pot sitting idle in my cupboard. I did not want to part with this particular kitchen item. The Instant Pot was not novel, the Instant Pot was essential!! But, like my rule with old sweaters when I am doing a purge, I had to use it or lose it. This is when the magic happened.

CREATIVITY

I got out my Instant Pot Duo and opened my refrigerator. I had a big bag of asparagus from Costco that I was intending to roast and I had an onion and some garlic. Away I went! I set the Instant Pot to Saute Mode and added some coconut oil and my onions and garlic. I sauteed until they were tender and fragrant. I added a little organic vegetable broth to deglaze the pot and then added my cut up asparagus and sauteed that for a few minutes. I added about half the box of Organic Vegetable Broth, a bit of pink salt, put the lid on the pot and set it to SEALING. I set the pot to cook on high pressure for 5 minutes. When it was done I let it sit for a little longer, maybe 10 minutes or so. I released the steam, opened the pot and got out my magic wand, a.k.a. immersion blender. Poof! I had asparagus soup.

MEMORIES

This made me think of the asparagus pie my mom made when I was little. She would go “asparagus hunting” along the creek bed and return with a bag full of asparagus. She would steam it until it was just tender and mix it with a slurry of butter, flour and milk. Then she would add hard boiled eggs, chives and seasonings. All this went into two pie crusts, topped with shredded cheddar cheese and was ready to bake… right then or later. I love that childhood memory and that pie.

TRANSFORMATION

I am gluten free now but that memory was happily floating in my mind. I boiled some eggs and decided to be a bit more creative and see if I could make a gluten free slurry. I remembered it was 1:1:1, One tablespoon of butter, One tablespoon of flour, One cup of milk. I used butter flavored coconut oil, tapioca flour and milkadamia milk. I found that I used a bit less milk to get the slurry I wanted so next time I would use a bit more tapioca flour. I blended this in with my soup and served it in a bowl with a chopped hard boiled egg, a little shredded cheddar cheese and a few almond flour crackers. Success! Now the memory was on my tongue and in my belly too!

CREATE FOR YOURSELF

I have found this method to work with just about any vegetable to turn it into soup, with or without the slurry. You can also peel and cut up a potato and add it to the pot with the vegetables and this thickens the soup up nicely too. I avoid nightshade vegetables so I stick with the slurry.

ENDLESS HEALTHY POSSIBILITIES

If you don’t have an Instant Pot, consider getting and Instant Pot Duo. They have really come down in cost and the creative possibilities are endless. Side note: I haven’t used my crock pot in over 2 years, this may be the thing to go at my next purge.

RECIPE

Asparagus Pie Soup

1-2 T of Coconut Oil or Avocado Oil

1 cup of Onion, chopped

2-3 Cloves of Garlic, minced

1 lb of Asparagus, cut into 1 inch pieces (about half the bag from Costco)

2 cups of Organic Vegetable Broth

½ tsp of Pink Salt

Saute the onion and garlic in the oil till tender and fragrant.

Add a little broth to deglaze the pot.

Add the asparagus and saute for 4-5 minutes

Add the broth and salt.

Put lid on the Instant Pot and set to SEALING.

Cook on High Pressure for 5 minutes.

Allow Natural Pressure Release for 10 minutes

Use your magic wand, Immersion Blender

Poof! You have Soup.

You can make the slurry below and simply mix into the soup in the pot.

Slurry

1 T Coconut Oil, or Grass Fed Butter

1 T Tapioca Flour

1 Cup Milkadamia Milk, or any nut milk

In a small pan, melt Butter, add Flour and stir for about 2 minutes until the flour cooks. Slowly add warm Nut Milk a little at a time, mixing until fully incorporated.

Creative Additions

Spices: Chives, Turmeric, Onion Powder, Garlic Powder, Marjoram, Parsley, Savory

Hard Boiled Egg

Almond Flour Crackers

… Anything you’d like.

Enjoy!


JALAPENO PEACH SALSA

Jalapeno Peach Salsa Recipe

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3-4 Organic Ripe Peaches, Diced

½ – 1 Jalapeno, Seeded & Diced

1 Cup Red Onion, Diced

3 Tbsp. Fresh Mint, Chopped

3 Tbsp. Fresh Cilantro, Chopped

1 Organic Lime, Zest & Juice

Salt to Taste

  1. Add All Ingredients to a Bowl
  2. Mix Well
  3. Cover & Chill for at Least 30 Minutes

I love homemade salsa!!!

Summertime is may favorite time to make salsa. It simply makes me happy to be able to snip fresh herbs from my garden and to see what I might find at the farmers market to add even more flavor.

The salsa tastes even better when left to sit for a few hours, to allow the flavors to blend, but it rarely seems to make it that long.

This is my basic salsa template and my all time favorite combination. However, when I have the motivation to make a fresh batch I will add whatever jumps out at me at the grocery store or from my refrigerator.

I have used pineapple, strawberries or apples in place of the peaches. Sometimes I toss in some sweet red, yellow or orange peppers for more color and flavor, but I always seem to leave the cilantro, onion and jalapeno.

I hope you enjoy this recipe!! I would love to know what your favorite creation is!!


WHY QUERCETIN?

WHAT IS IT?

Quercetin is the most abundant flavonoid in the human diet, providing you eat a diet high in fruits and vegetables. A flavonoid is a plant pigment with antioxidant properties. Quercetin is found in many fruits, vegetables and herbs and is safe to consume.

WHERE CAN IT BE FOUND?

Quercetin is found naturally in many plant foods, particularly in the outer layer or peel. Onions are the food found to have the highest amount of quercetin.

  • Food Sources:
  • Red Apples
  • Red Grapes
  • Cherries
  • Berries
  • Citrus Fruits
  • Honey
  • Tomatoes
  • Broccoli
  • Asparagus
  • Leafy Greens: Red Leaf Lettuce, Kale, etc.
  • Sweet Peppers
  • Onions
  • Shallots
  • Capers
  • Tea: Green, Black & Buckwheat

The amount of quercetin in foods may depend on the conditions in which the food was grown. Organic sources have been shown to have higher concentrations than their conventionally grown counterparts.

It’s estimated that the average person consumes 10–100 mg of quercetin daily from fruits, vegetables, and herbal sources.

WHAT ARE ITS HEALTH BENEFITS?

The health benefits of flavonoids, like quercetin, come from their antioxidant functions inside the body. Antioxidants bind and neutralize free radicals, preventing them from causing cellular damage. This damage leads to inflammation. Normally, the inflammation goes away after the immune system eliminates the offender or repairs the damaged tissue. When the body is unable to do this, the inflammation becomes chronic and may lead to numerous chronic conditions, including:

  • Cancer
  • Heart disease
  • Kidney disease
  • Diabetes
  • Autoimmune conditions
    • In an 8-week study of 50 women with rheumatoid arthritis, it was observed that the women who took 500 mg of quercetin daily experienced significantly reduced early morning stiffness, morning pain, and after-activity pain. They also had reduced markers of inflammation, such as TNFα, compared to those who received a placebo. (Pub Med)
    • This research is promising but more research in humans is needed.

ARE THERE BENEFITS OR DANGERS TO TAKING IT AS A SUPPLEMENT?

When consumed in food, quercetin is generally safe for everyone, including pregnant and breastfeeding women. Because studies on safety of quercetin supplements are lacking, supplements should be avoided if you are pregnant or breastfeeding.

Quercetin may interact with various medications, including blood thinners, blood pressure medications, and antibiotics. Speak with your health care provider before taking any supplement, including quercetin.

As a supplement, quercetin appears to be generally safe with little to no side effects and many potential benefits.

Typical dosages range from 500–1,000 mg per day

Taking more than 1,000 mg of quercetin per day may cause mild symptoms:

  • Headaches
  • Stomachaches
  • Tingling sensations in the arms and legs

Very high doses of quercetin may damage the kidneys.

  • People with kidney disease should avoid quercetin

Quercetin has been safely used in amounts up to 500 mg twice daily for 12 weeks.

  • It is unknown if long-term use or higher doses are safe
  • Taking periodic breaks from taking quercetin may be a good idea

On its own, as a supplement, quercetin has a low bioavailability, which means your body absorbs it poorly.

Taking quercetin supplements with other compounds, such as Zinc, Vitamin C, or Digestive Enzymes like Bromelain, may increase effectiveness.

Quercetin is available as a dietary supplement in powder and capsule form.

SUMMARY

People take this supplement for several reasons, including to:

  • Boost immunity
  • Fight inflammation
  • Combat allergies
  • Increase exercise performance
  • Maintain general health

The benefits of Quercetin are promising but more human research is needed.