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    Meal Prep, Nutrition, Recipes

    Nutrient Dense Instant Pot Bone Broth Recipe

    Healthy Nutrient Dense Bone Broth Instant Pot & Slow Cooker #instantpot #slowcooker #nutritious # healthy #broth
    What is bone broth? Whether you call it bone broth or stock. You’ll definitely want to add this nutritious, traditional food to your routine. Bone broth is so awesome because it’s rich in collagen and certain amino acids that play a role in good gut health.

    My Love of Bone Broth

    Many years ago I heard about bone broth. I read about how healthy it is for your overall body such as; gut health, bone health, and even skin. This idea of cooking bones seemed super weird to me. I never even heard of it so decided to make it since it is packed with lots of nutrients. I do love me some chicken broth too. 3 years ago I was on a mission to balance my female hormones so this seemed like the right kind of food that I need have to help support my hormone journey.

     

    Off to the store I went in search of chicken bones, feet, and necks. Buying these awkward chicken body parts are good for the broth because over time (the cooking process) sucks out all the collagen from the bones, especially from the knuckles and joints. My first attempt to make my bone broth is made from old a  school pressure cooker I bought at the store .

     

    I was super scared because I also read horror stories about stove top pressure cookers exploding. I could have tried making my bone broth in a slow cooker but that would require a whole day of cooking it in my slow cooker. Pressure cooker just seemed faster. My first attempt is a success but I felt like I had to watch it. I  just couldn’t leave it and go on with my day.  I was scared it would explode!

    Healthy Nutrient Dense Bone Broth Instant Pot & Slow Cooker #instantpot #slowcooker #nutritious # healthy #broth

     

    Instant Pot Bone Broth

    Making my bone broth a few times in my old school pressure cooker did the job. Then, I came across the wonderful paleo friendly cookbook called “Nom Nom Paleo: Food for humans”. 

    This book was one of my first paleo cookbooks I bought,  so I enjoyed cooking from it and still do cook from this book. The Autor recently just released a new book so I highly suggest you check it out click here

    I love cooking with my instant pot so making this bone broth recipe was super easy, and the best thing is that it make it worry free too. I place all my ingredients in the stainless steel bowl. Press my function, select my minutes, and close the lid. 2 HOURS later I have perfect collagen rich bone broth.  It’s quite remarkable how pressure cooking can transform meaty, collagen-filled meats and bones in to bone broth. Even tough meats can be transformed into perfectly shred-able meats in less time.

    Making bone broth in my instant pot took the intimidation out of cooking this long slow broth and it made fast, super easy, and, totally do able. Even for the average cook. I use my bone broth in so many dishes, such as these…

    • Stews
    • Soup
    • Rice
    • Beans

    Basically anything that would require water or broth. You can replace with good old healthy, nutrient dense, collagen rich bone broth 

    • Treat leaky gut syndrome
    • Overcome food intolerance and allergies
    • Improve joint health
    • Reduce cellulite
    • Boost immune system
    • maintain healthy skin
    • supports immune system
    • boost detoxification

     

    Read more in dept info from a trusted source and well know doctor click here

    My favorite way to enjoy bone broth is simply to drink it in a coffee mug. Sipping on this wonderful delicious broth on a cool morning, or even at night while binge watch Netflix is a great way to have this cup of broth. I give bone broth to my kids too, especially when they are sick. This cup of bone broth gives them all the nutrients they need to heal from that bad cold/flu bug they may be trying to fight off.

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    Meal Prep, Recipes

    Instant Pot Copy Cat Chipotle Barbacoa

    4 Instant Pot Freezer Meals | Paleo | Keto | Clean Eating #Instantpot #keto #slowcooker #Mealprep #Paleo #Barbacoa #Chipotle

    Every Friday night my family and I eat outside the home for dinner.  My husband and I decided this at early stage in our relationship that every Friday of the week I got to get a night off of cooking! This is tradition I kept from my family, so I figured ” hey this sounds like a good idea” to pass along in my family and keep.

    My husband agreed so now after 7 years of marriage we do enjoy a night out to eat with the kids every Friday!

    Can you guess where we eat at almost every Friday night?

    Chipotle restaurant!

    We eat at Chipotle almost everyday night, its sort of a tradition now and everyone loves what they eat. The servers all know us and we always get a happy greeting of familiar faces every time we walk in. My daughter Leila is gluten intolerant so we find that it is easy to accommodate her when we eat at Chipotle. Plus, as a mom I love that most of their ingredients are healthier then most sit down restaurants.

     

    Instant Pot Copy Cat Chipotle Barbacoa

     

    4 Instant Pot Freezer Meals | Paleo | Keto | Clean Eating #Instantpot #keto #slowcooker #Mealprep #Paleo #Barbacoa #Chiptole

     

    Since we have all love Chipotle Restaurants barbacoa I decide to recreate this delicious recipe. I decided to browse around on Pinterest so I stumbled upon this recipe click here . A few years ago I used to manage a freezer meal cooking club, I organized it for two years and truly loved it. I stopped oragnaizing the cooking club because life just too busy but I truly did miss it.

    Recently a friend and I decided to get together once a week and prep freezers meals for our Instant Pots. I knew I had to convert this recipe from a slow cooker recipe to a instant pot recipe. I was up for the challenge. So I adapted the recipe a bit to make it freezer and Instant Pot ready.

    Not only was this recipe super simple to assemble but it was super easy to throw in all the ingredients in the instant pot. I simply dumped all the ingredients in my freezer friendly Ziploc bag, sealed it tight, and stored it in the freezer.

    A few days later I thawed it out in my stainless steal Instant Pot bowl for a bit. Once semi thawed I dumped the bag out into the instant pot, closed the lid and set up my Instant Pot on the manual function for 120 min  1 hour 20 min) and whola it was done

    Shredded and delicious!

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    Nutrition, Recipes

    Matcha Green Tea Latte | Bullet Proof

    Bullet Proof Green Tea Matcha Latte

    Have you ever heard of Matcha tea? I came across this type of green tea a few years ago. I  enjoy on occasion so recently I started to enjoy matcha tea a lot more because of the the health and antioxidants. Turning this tea into this delicious latte makes the green tea even more tasty!

    Matcha Tea is a lot like green tea. I like to think of it as green teas ultimate cousin. You know the cousin who is good at everything lol!

     

    Benefits of Matcha Tea

    Bullet Proof Green Tea Matcha Latte

    Matcha tea is a lot like green tea only it is mostly found in a powder form and way more expensive then its cousin the green tea leaves. Matcha tea has way more antioxidants including the amazing and powerful antioxidant ECG. This antioxidant compound can help with and prevent premature aging and chronic disease. Which are two issues that we all face but I would like to prevent premature aging and disease as much as I can while I am still young. I would like to Shen gracefully so matcha tea can defiantly help me with that.

     

    Here are a few other things Matcha Tea can help prevent.

    • Is packed with antioxidants including the powerful EGCg
    • Boosts metabolism and burns calories
    • Detoxifies effectively and naturally
    • Calms the mind and relaxes the body
    • Is rich in fiber, chlorophyll and vitamins
    • Enhances mood and aids in concentration
    • Provides vitamin C, selenium, chromium, zinc and magnesium
    • Prevents disease
    • Lowers cholesterol and blood sugar

    CANCER is on the rise!

    If you know of anyone, or are battling this horrible illness then this tea is great!

    So many of the ECG (antioxidants) benefits have been found to help fight cancer by helping to dump out the free radicals in thee body. Drinking one cup of matcha Tea can help restore and preserve the body’s integral well-being and balance.

    Read more by clicking here to read more info on matcha tea and all it’s powerhouse benefits.

     

    Bullet Proof Matcha Tea

    Bullet Proof Green Tea Matcha Latte

     

    I am a huge coffee fan. I make my coffee bullet proof daily. Sometime I like to mix things up so I decided to try and make my beloved matcha tea in the bullet proof way. Trading out coffee grounds for matcha powder.

     

    Haven’t heard of BULLET PROOF before? You can check out my blog post and video tutorial by clicking here to learn more about why I make my coffee bullet proof, as well as why using healthy fats in my coffee  such as; grass fed butter and MCT oil/coconut oil are beneficial to you!

    I also love all the added health benefits that come with making my tea this way “the bullet proof way”. By using healthy fats and oils, along with my secret hormone balancing ingredient MACA powder. Which makes this one cup of tea so nutrient dense and full of vitamin, mineral, antioxidants, and also keeps me full for awhile.

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    Nutrition, Recipes, Wellness Living

    Bulletproof Coffee Recipe Effortless & Tasty Recipe

    BULLETPROOF COFFEE RECIPE! EFFORTLESS & TASTY RECIPE #BULLETPROOFCOFFEE #KETO #COFFEE

    Butter in your coffee.. what what?? YUP you heard me right! this coffee is the best way to enjoy your morning cup. I have been drink Bulletproof coffee for over 2 years and I absolutely enjoy making it this way. Creamy flavor is just like any latte or cappuccino you would find at Starbucks or your locally fancy coffee spot.

    I have been drinking it this way for so long that I totally forgot how I stumbled on it. I am women who is always looking into the latest health stuff. Usually I partake in the trend before it even becomes a trend. So I remember telling my friends and family about new love of making coffee this way. They would look at me like some foodie healthy weirdo lol!! Which I kind of am.

    However once I break out my blender and blend away my recipe for them so they can taste coffee made the BULLETPROOF way they usually like it and are totally surprised by this coffee mixology.

    So why should start to make my coffee the “Bulletproof way”?

    BULLETPROOF COFFEE RECIPE! EFFORTLESS & TASTY RECIPE #BULLETPROOFCOFFEE #KETO #COFFEE

     

    First will start off with the fat loss benefits. If your looking to lose fat then this cup of bulletproof coffee will be your friend. You can replace this with your morning breakfast and your body will remain full till lunch time! I am sure you are thinking, “well if I want to lose fat why would I drink fat”? First thing in the morning your body is coming out of fasted state with low blood sugar, so if you feed your body carbs for breakfast then your going to spike your insulin aka blood sugar, therefore your body will use the carbs you just ate for fuel and not tap into you fat stores.

     

    When you eat something with fat first thing in the morning your body never receives that spike of insulin and your blood sugar never rises so the only option your body has is to start to tap into the fat stores that you have in your body!! Now combine this with fasting and your metabolism is a roaring machine, but more on fasting later.

     

    Moreover, lets talk about the types of fat you are using. You are not using bad fats. Grass fed butter and coconut oil or MCT oil are healthy sources of fat for your body.

    Now lets dive into some fat ingredients knowledge.

    Grass Fed Butter Benefits!

    Grass fed butter comes from grass fed cows and grass fed cows are roaming around grazing the grass lands being happy cows. Happy cows equals healthy out puts of vitamins and nutrients in whatever it be, such as meat, milk, butter, cream, cheese, etc…

    Butter from grass-fed happy cows gives a super healthy and balanced ratio of omega-3 to omega-6 fatty acids. Which is way better and more nutrient dense then what comes from conventionally raised-non grass eating cows.  It is the same Omega 3 that you would get from fatty fish like tuna. In addition to great amounts of omega 3 you also get some vitamin K2, CLA, and a whole host of fat soluble vitamins, and over 400 other fatty acids.

    check out more info by clicking here

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    Meal Prep, Recipes

    Easy and Delicious Vegan Protein Pancakes

    Vegan Protein Pancakes, easy, delicous, healthy and Gluten Free | Vegan | Clean Eating

    Vegan Protein Pancakes are truly one of my favorite breakfast pancakes to enjoy. I like that they are super easy, fast , healthy, and, delicious. I am currently on a vegan challenge. My first meal I wanted to replace was the non-vegan pancakes I was enjoying for breakfast a few times a week. I was using a pre made mix before that I absolutely love but it wasn’t compliant with my Vegan challenge.

    Getting Protein In As Vegan

    Vegan Protein Pancakes, easy, delicous, healthy and Gluten Free | Vegan | Clean Eating

    I found this recipe one morning while I was watching YouTube. The challenge for me while living the Vegan life was protein intake.  Since I am no longer having meat in my meals. I figured I needed to work protein in each of my meals throughout the day. Especially since I participate in cross-fit a few days a week, as well as strength training.

     

    This little mamma didn’t want all her hard work to go away, so as fate would have it, I found my answer while watching a YouTube vegan tutorial on vegan foods. I had all the ingredients in my pantry, yes even the vegan protein too. My husband is having gut issues so I switched him to a plant based pea protein (click here  to see which one we use) and he his tolerating it really well.

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    Nutrition, Recipes, Wellness Living

    Morning Cleansing Detox Drink Water You Should Be Drinking Everyday!

    Morning Detox Water promotes weightloss, gut health, blodd sugar regulation, and overall healthy body detoxing functions by supporting the liver and gut health!

     Apple Cider Vinegar

    Drinking apple cidervinegar has many tremendous benefits for your body, as well as the the bodies cleansing/detoxing functions.
    Now, you can’t just buy old bottle of  apple cider vinegar aka ACV. It has to be “raw”, unpasteurized, and unfiltered. Buying this type of apple cider vinegar will assure you that you are getting all the beneficial raw enzymes and beneficial bacteria that give this elixir water the detoxing benefits.

    The 5 Detoxing Benefits of ACV Are:

    Morning Detox Water promotes weightloss, gut health, blodd sugar regulation, and overall healthy body detoxing functions by supporting the liver and gut health!

    1.Healthy Gut!

    ACV helps to maintain stomach acids and alkaline levels in the body. alkaline is your bodies PH levels so the more balance this Ph level the better your body can fight off disease. Also, your stomach is considered to be the control house for your immune/cleansing system.
    Drinking ACV helps your stomach acids, which in turn will help your body break down food making more nutrients bio available to you/body. Most people lack stomach acid these days from eating a standard American diet full of bad foods, which will wreck havoc on your stomach/intestinal lining.
    Do you suffer from heart burn? If so then this is a sign you have low stomach acids.

    2. Candida Overgrowth aka Yeast infections:

    Candida is bad bacteria overgrowth in the body. Its a yeast that lives in our body and will grow, grow, and grow. Signs of candida overgrowth are constant yeast infections, sugar cravings, bad memory, headaches. Eating over processed foods, sugars, and high carbohydrate diets which all can make these bad boy bacteria’s populate even more. Sometimes out numbering the good bacteria in your gut. creating a bad cycle that will make them grow, grow, and grow!
    ACV is here coming to the rescue! This wonderful old world healing tonic will feed the good gut bacteria in your body helping these beneficial bacteria’s grow. The more good bacteria you have in your GUT the more your body can rid itself of the bad bacteria and focus on DETOXING/Cleansing the body.

    3. Liver Detoxing

    Is so important for your body. If you don’t have a strong health liver then your body can’t eliminate toxins from your body.

    The whole purpose of your liver is to rid your body of disease causing toxins.

    ACV once again will help with the PH balance in the body making it easier for the body to release these toxins to the liver. Once its arrives to the liver. The live will flush our environmental toxins it is presented with.

    The live will receive the toxins as well as the benefits of the ACV making it easier to do it job, which is detoxification!

    4. Weight loss

    Two tablespoons a day in a 16 oz glass of water sipping on it through the day will help lower your feeling of wanting to eat everything in sight, especially when your trying to lose weight. ACV will help your body slowly adapt to the weight-loss

    process, and as I mentioned before it will help reduce sugar cravings, keep you hydrated which sometime our body mistakes for hunger.

    5. Blood sugar regulation and high blood pressure.

    ACV has trace mineral of magnesium, potassium which will help with blood circulation and sodium levels. The magnesium will help the relaxation of blood vessel walls making your body have a lower blood pressure.

    Speaking of lowering. ACV will also reduce blood sugar this is especially helpful for type 2 diabetics

    Just two tablespoons a day will help register your morning/fasting glucose numbers by 4-6% every morning. Also, taking 1 tablespoon 30 min before a meal will also help blood sugar as well and help your gut to be prepared to handle whatever you eat and beak it down that day.

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    Recipes

    Blueberry Jam, Simple, Easy, & Delicious

    Blueberry picking to make homemade delicious, yummy, great tasting BLUEBERRY JAM! Check out my recipe at www.littlewellnesscorner.com

    Its is Blueberry Jam Season!

    Blueberry picking to make homemade delicious, yummy, great tasting BLUEBERRY JAM! Check out my recipe at www.littlewellnesscorner.com

     

    My two favorite things are now ready for me to enjoy this season. I love, love, love, blueberries and, I love me some delicious, sweet, good old fashioned homemade blueberry jam.

    Jam just always has a special place in my heart. It goes well with one of my favorite childhood lunches, which is guess?? Peanut Butter and Jelly sandwhiches!

     

    I am such a lucky gal that we literally live 2 minutes away from a Blueberry Patch here in TEMECULA!

     

    Blueberry Picking

    Blueberry picking to make homemade delicious, yummy, great tasting BLUEBERRY JAM! Check out my recipe at www.littlewellnesscorner.com

     

     

    Every blueberry season I take my kids to the blueberry patch to pick our very own pints of blueberries. I like to go on a crisp cool morning in the summer because the blueberry patch is way less crowded, it also nice and cool, and , you just feel like you in a whole other state (not in California).

     

    Our local Temecula blueberry patch is nestled in a small, quite, secluded area in the city. Away from all the hustle and bustle of suburban life. So taking my kids there on a quite summer morning is something I look forward to. We pick our blueberries, then head over to their little red barn house and look at the chickens and farm animals they have.

    If we are lucky, sometimes there is story time telling so we all sit and listen to a nice short story read by one of the lovely workers. From there we head over to pay for our blueberries, grab some local honey they have for sale, and set off to make something special with our special blueberries.

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