Kiwi Cucumber Mint Salsa

Kiwi Cucumber Mint SalsaGrilling is traditionally a summer time activity and it’s about that time of year. Burgers, steaks, chicken, ribs, fish, vegetables, you name it! In our house we don’t let the season dictate grill time, we grill year round. I’ve been known to grill a steak while it’s snowing and my husband will grill in the rain. There is something relaxing about the time spent outside with a cool beverage in hand, staring off into the trees, while you cook your food over the flame that is relaxing, not to mention meat tastes awesome when it’s grilled.

This kiwi cucumber mint salsa is a perfect topping for food grilled on hot summer days. Spooned over grilled fish or chicken it’s tart and refreshing. It’s even awesome on non grilling days, on top of a burrito bowl with any protein to give it a little kick depending on how much jalepeno you add.

I used Kasandrinos extra virgin olive oil in the recipe because it’s the freshest best tasting olive oil I’ve ever tasted. All olives used in their oil are sustainably sourced from olive orchards in Laconia Greece and are pressed within 48 hours of harvest via cold extraction. If you check the harvest date on other olive oils on the store shelf, they were harvested months if not a year or more before it gets to you to purchase. The difference with Kasandrinos is it’s harvested, pressed, and then ready to purchase in a short amount of time. Which makes all the difference in taste, freshness, and quality. It’s pretty amazing stuff. I use it on salads with an acid such as lemon juice and in salsas, pesto, chimichuri, to roast vegetables, homemade mayo, and so much more.

Roll out the grill, take the cover off, get some heat going, and grill up something good!

Kiwi Cucumber Mint Salsa Ingredients

Kiwi Cucumber Mint Salsa

Prep time: 

Total time: 

Serves: 3 cups

  • 1 pound Kiwi (approximately 4 large Kiwi's), peeled and diced
  • ½ English Cucumber, Diced
  • 3 Green Onions, thinly chopped
  • 2 Tomatillos, diced
  • ½ to 1 Jalepeno, depending on personal spice preference, seeded and diced
  • Zest of 1 Lime
  • Juice of 2 Limes
  • 1 Tablespoon Extra Virgin Olive Oil (I prefer Kasandrinos for taste and quality)
  • 1 Tablespoon Fresh Mint, diced
  • 1 teaspoon Sea Salt
  1. Add all ingredients to a medium sized bowl.
  2. Stir to combine.
  3. Serve and enjoy!
  4. Flavor will intensify and liquid will increase when refrigerated.


Sustainability, Stress, and Abs

Sustainability, Stress, and Abs or What I Took Away from Paleo f(x)

It’s difficult to write a blog post when a large purring orange cat is curled up on your arms and partially on your computer, but it’s even more difficult to write a blog post when you are still overflowing with information and processing it all. Paleo f(x), if you are unfamiliar with it, is a 3 day conference in Austin Texas covering all aspects of health from nutrition, to movement, to products.This year was my first year attending, and I was blown away by the impact the event had on me. There was an expo floor where I got to meet some of the amazing people behind my favorite companies and learn more about other products. Cooking demos and presentations by authors, bloggers, health professionals, and more were on-going all three days, it was often hard to decide which presentation to attend because there were so many amazing topics. With only 5 minutes between presentations it was often a mad dash to get to the next one. I attended workshops where I learned about training using biofeedback with Jen Sinkler and David Dellanave, plant medicine for the mind with Mike Bledsoe and Doug Larsen from Barbell Shrugged, and speed under the barbell with Dutch Lowy . I even got to briefly share a barbell with Steph from Stupid Easy Paleo and Stacy from Paleo Parents, both amazing women I respect greatly who help to encourage strong female lifters. I even got to be there and cheer on Nicole from Merit + Fork as she attempted her first barbell cleans. I had an amazing inspiring chat with other 21 Day Sugar Detox coaches, Diane Sanfilippo, and her team. And that isn’t even getting to the tip of the iceberg on other experiences.

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I know I’m missing touching on many other experiences, such as coincidentally finding out I was on the same flight to Austin and one row behind Suzie from The Tasty Remedy an amazing woman, fellow 21 Day Sugar Detox Coach, and friend. Or eating, and drinking butter coffee, at Picnik everyday we were in Austin or having some killer BBQ and eggs benedict. I was able to meet people I admire (or people I have only spoken to online) and new to me people I look forward to getting to know better such as Everett AKA Paleo FatKid, Maggie from Thrive Nutrition PDX, and Holly Morello from Nourishing Excellence.  I listened to presentations from some pretty amazing people such as Robb Wolf, Mark Sisson, Diana Rodgers, Maggie from Thrive Nutrition PDXBen Greenfield, Sarah Ballantyne, Dr. Andy Galpin, and so many more amazing people that it would take me forever to mention.

My overall takeaways from the weekend were a focus on reducing stress, the effects stress has on our every day lives, and sustainability is greater than abs. I learned about many applicable topics such as anabolic windows, carbohydrate timing, using real food to fuel for athletic activities, who a ketogenic diet may help and who it may be detrimental for, food and autoimmunity, and stress reduction. I came away feeling like I was hungover with information but so inspired to get back home to put everything in use for myself, family, and clients.

Oh, about those abs! Visible abs are such a sought after ideal that there are billions of dollars spent in the health and fitness industry to attempt to achieve them. Just watch television late at night or early in the morning for evidence. Most of the information shilled is false, if it were that easy or true everyone would have abs. It’s not always healthy to obtain those abs either at the cost of what else is sacrificed, such as hormonal health for women. I’d be lying if I said I didn’t like the idea of having visible abs myself, but the reality is it’s not possible for every man or woman to reach that ideal. And that is okay! Overall health and being at the right body proportions for your own body is more important. I do know people that have those visible abs and they have genetics on their side. In other words sustainability is greater than abs!

Overall Paleo f(x) was a whirlwind of activity that I hope to never forget. I’m already looking forward to next year for Paleo f(x) 2016!

Instant Pot Corned Beef

Instant Pot Corned BeefOh lovely March, when you arrive so does the corned beef! The Smithsonian online magazine has an excellent article describing how corned beef evolved from salted beef made with the ash of burnt seaweed to a dish Irish American immigrants shared with Jewish immigrants. The salt cured and slow cooked meat was a way to transform a tough cut of meat into tender flavorful corned beef. Add some potatoes and cabbage, cooked in the same liquid as the corned beef, and you have an easy tasty meal. Corned beef and cabbage is especially easy to enjoy today when you cook it in an Instant Pot.

While you can brine your own beef brisket, I prefer to save time and purchase already brined brisket. Most of the corned beef available in the grocery store is gluten free, unless a malt vinegar is used in the brine (not likely). Just be sure to check the package label and ingredients to be sure. You can also purchase corned beef from your local butcher and even Costco carries a grass-fed gluten free corned beef this year.

About those potatoes? The second half of the recipe below is for cabbage, carrots, and yes potatoes to be cooked in the same liquid the corned beef was cooked in. The corned beef and the vegetables cook at different times in the Instant Pot which is why this is a two step process, the good thing is corned beef tastes great even if it isn’t super hot just from the pot so don’t worry about it getting cold while you cook the vegetables. While potatoes may not fit into your personal diet template, they fit in ours, so I’ve included them. It is okay to exclude them and just make the cabbage and carrots to serve alongside your corned beef.

Instant Pot Corned Beef and Cabbage


Prep time: 

Cook time: 

Total time: 

Two Step Process- After cooking the Corned Beef in your Instant Pot, remove the corned beef from the pot and strain the liquid with a slotted spoon to remove any large pieces of fat and herbs. Retain liquid in pot as it will be the same liquid you use to cook the second half of the recipe- Cabbage, Carrots, and Potatoes.
  • 3-4 pound Corned Beef Brisket
  • 3 cups Beef Broth
  • 3 cups Water
  • 1 Shallot, peeled and roughly chopped (substitute ¼ medium onion)
  • 3 Garlic Cloves, peeled and whole
  • 15 Whole Black Peppercorns
  • 9 Whole Allspice
  • 3 Bay Leaves
  • 5 sprigs Fresh Thyme
  • 6 small to medium Red Potatoes, rinsed and cut into eighths (optional)
  • 5 Carrots, peeled and cut into 2-3 inch pieces
  • 2 Shallots, minced (substitute ½ minced onion)
  • 2 cloves Garlic, minced
  • ½ teaspoon Diamond Kosher Salt
  • 1 head green Cabbage, cut into 8 wedges
  1. Place corned beef brisket in Instant Pot fat side up. Add beef broth, water, rough chopped shallot, 3 garlic cloves, peppercorns, allspice, bay leaves, and thyme.
  2. Place lid on Instant Pot in locked position, making sure vent is sent to "sealing". Plug in Instant Pot.
  3. Press "Manual' and "+" to increase cooking time to 60 minutes at High Pressure.
  4. After a moment the display will turn to "On" while the pot heats up and pressure increases, once the pot has warmed up the display will start counting down.
  5. When finished cooking wait to open lid until the pressure float is down on it's own, or release pressure manually by moving vent to "venting". Unplug Instant Pot.
  6. Remove Corned Beef from pot, saving liquid for cabbage, carrots, and optional potatoes. Cover corned beef with aluminum foil and set aside.
  7. Strain cooking liquid with a slotted spoon to remove fat, bay leaves, and thyme.
  8. Place optional potatoes, carrots, shallots, garlic, and salt into cooking liquid then place cabbage on top.
  9. Place lid on Instant Pot in locked position, making sure vent is sent to "sealing". Plug in Instant Pot.
  10. Press "Manual' and "+" to increase cooking time to 10 minutes at High Pressure.
  11. After a moment the display will turn to "On" while the pot heats up and pressure increases, once the pot has warmed up the display will start counting down.
  12. When finished cooking wait to open lid until the pressure float is down on it's own, or release pressure manually by moving vent to "venting". Unplug Instant Pot.
  13. Remove vegetables from Instant Pot and serve with sliced corned beef.
  14. For Slow-Cooker Variation
  15. Place all ingredients except cabbage (corned beef, beef broth, water, 3 shallots, 5 cloves garlic, peppercorns, allspice, bay leaves, thyme, optional potatoes, and carrots) in large slow-cooker (7 quart or larger), and cook on high for 4 hours.
  16. Add cabbage on top of corned beef, cook for another hour on high.


Instant Pot Corned Beef



US Wellness Meats

Instant Pot Beef Bone Broth

Instant Pot Beef Bone Broth Recipe (with Crock-Pot variation) and Joint Support Post Injury (or to Prevent Injury)

Instant Pot Beef Bone BrothI recently got a refresher in anatomy and medical terminology when I had to retake a medical terminology course (my previous credit was to old to count) and when I took an anatomy and physiology course. I learned all about shoulder joints and muscles such as the acromioclavicular joint, the supraspinatus muscle, and trapezius muscle. I got a refresher in all the gluteus muscles (gluteus maximus, gluteus medius, and gluteus minimus). I also got to reiterate how important joint health is for prevention and treatment of injuries.

While I’ll share with you below what you can do to prevent or treat an injury, it is always best to seek the care of your physician before starting any treatment or supplements as they may be contraindicated for you based on your personal medical history. In other words don’t do what I say just because I said it, check with your doctor first.

With the disclaimer out of the way, here’s what I recommend doing and why:

  • Triple Strength Glucosamine Chondroitin MSM (Shellfish-Free) Tablets

    • Shellfish free only because I personally am allergic to shellfish, and glucosamine supplements are often made with the shells of shellfish.
    • Glucosamine is used by the body, along with other chemicals, to build tendons, ligaments, cartilage, and the fluid surrounding joints. Taking glucosamine is thought to help support this process. While chondroitin may reduce pain and inflammation. In combination they promote and support joint health and movement.
  • Fermented Cod Liver Oil/Butter Blend
    • Regular fish oil is questionable, to me, because it is so highly processed the health benefits are often lost by the time the finished product is reached. Which is why I prefer fermented cod liver oil as the manufacturing process is less damaging to the Omega-3 oils and vitamins in the oil. There are numerous benefits to taking fermented cod liver oil (see this article by Katie the Wellness Mama or this article by Diane Sanfilippo for more information) but I recommend taking it specifically to reduce joint pain, stiffness, and inflammation.
  • Collagen
    • Collagen is a protein made from the amino-acids Glycine, Proline, Hydroxyproline and Arginine. Approximately 30% of the body’s protein consists of collagen. It can be located in the bones, tendons, ligaments, muscles, and connective tissue of the body and in the skin, hair, and nails. It helps gives strength and protects the body. As we age, collagen production naturally slows down resulting in loss of skin elasticity, joint stiffness, tendons and ligaments being less elastic and more. Following Hippocrates wisdom of “Let food be thy medicine and medicine be thy food” I already supplement my diet with collagen because of it’s numerous benefits (hello wrinkle reduction/prevention). Post injury I recommend increasing your intake with the following:
      • Collagen Hydrolysate, Great Lakes Gelatin
        • Collagen Hydrolysate is cold water soluble so it does not gel up like other gelatin. This makes it great to add to smoothies, guacamole (yes, I do this), puddings, into your shaker bottle with post work-out protein powder, to give bone broth an extra gelatin kick, etc. where you don’t want the jello like consistency. I add this to my morning coffee along with ghee, maca powder, bulletproof XCT oil, and coconut milk as a preventative measure.
      • Unflavored Kosher Gelatin, Great Lake Gelatin
      • Bone Broth Instant Pot Beef Bone Broth

        • Bone broth is having a shining moment with a walk up bone broth window in New York and numerous articles (here’s just one) and studies purporting it’s many health benefits. I’ve always loved how happy, warm, and nourished my tummy feels after having soup or stew made with real bone broth but it turns out I was actually getting health benefits from the broth. Bone broth helps in healing my gut, supporting my joints, boosting my immune system, and strengthening my bones too. Drinking a cup of bone broth a day is a great way to take advantage of the many benefits of bone broth. Other than Bare Bones Broth there isn’t a good way to take advantage of the benefits of bone broth unless you make homemade because commercial bone broth doesn’t have the same nutrients. Which thanks to the Instant Pot only take just over 2 hours total to make at home (see recipe below), although you can also make bone broth in a crock-pot or on the stove.
  • Natural Eggshell Membrane (NEM), by Natural Factors
    • NEM contains naturally occurring glycosaminoglycans including chondroitin and hyaluronic acid, NEM also contains collagen and other beneficial proteins for joint health and flexibility.
    • Note this supplement does contain Shellfish, so avoid if you have an allergy.

That’s what I recommend doing to help support and heal your body. It is also helpful to prevent injury by giving your joints the best nutrients so they can be strong to prevent minor injuries.

Instant Pot Beef Bone Broth

Prep time: 

Cook time: 

Total time: 

Serves: 6-8 cups

  • 3 pounds Beef Soup Bones (including two knuckle bones)
  • 4 large Carrots, washed and cut in half
  • 3 stalks Celery, washed and cut in half
  • 1 medium Onion, cut into quarters
  • 6 cloves Garlic, peeled
  • 1 tablespoon Apple Cider Vinegar
  • 1 tablespoon Diamond, or other brand, Kosher Salt
  • 6-8 cups filtered Water, do not fill past safe fill line on Instant Pot
  • Variations:
  • Add to recipe above
  • Pho Inspired: 1 Tablespoon Fish Sauce and 6 slices of peeled fresh ginger
  • Herbed broth: Add sprigs of fresh Thyme, Rosemary, and Parsley - no need to chop just add as many or as little as your taste prefers
  1. Place all ingredients in Instant Pot
  2. Put lid on and turn to closed (locked) position
  3. Make sure vent is set to "Sealing"
  4. Plug in Instant Pot
  5. Press "Soup" setting
  6. Click - (minus) time button once to reach 120 minutes
  7. After a moment the display will change to On while the Instant Pot heats up. Once the pot has warmed up the display will start counting down
  8. When finished cooking turn off or leave on Warm cycle while waiting for pressure to release, when pressure float is down the lid can be opened safely
  9. Remove bones and vegetables with a slotted spoon
  10. Strain broth through a mesh strainer
  11. Enjoy! Use for soups, to drink, to freeze for later use in storage containers or using a silicone mold freeze individual portions for later use
  12. Crock Pot and Slow Cooker Variation
  13. Add all ingredients to Crock Pot- cook on low for 16 to 24 hours. The longer the better.



Paleo Super Bowl XLIX Recipe Round-Up

Photo by Puttsk.
Photo by puttsk.

While I’d love to use some of the photos of the amazing last 7 minutes of the NFC Championship game, where the Seahawks secured a trip back to the Super Bowl, those photos don’t come cheap. Seriously it’s $49 per month to use a photo (49ers and $49 per month- coincidence?  I think not). So here’s a link from Deadspin if you want to relive the game or this link to a video of the highlights in addition to the above photo of Horseshoe Bend in Arizona. You know, since the Super Bowl will be in Arizona. Anyway… What we’re really here for today is the food for a paleo Super Bowl menu!

Chicken wings, meatballs, chili, nachos, fries, potato skins oh my! Whether you are hosting your own Super Bowl Party, bringing a dish to a pot-luck, or just want something to snack on that is paleo compliant here’s a round-up of 15 paleo Super Bowl Party recipes for the Patriots @ Seahawks in less than 2 weeks: