Mini Prep

🍅 TOMATO TOAST | 🦪 DRUNKEN CLAMS | 🥡 CANTONESE BEEF NOODLE BOWL

👩🏻‍🍳 MINI PREP
INSTANT POT LEMON HERB POULTRY BONE BROTH
https://tinyurl.com/y7xtaxvp

Time for another pot of Bone Broth. I have been saving my poultry bones and I had enough bits today to make another pot…

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🍞 SIMPLE TOMATO TOAST
▪️Ezekiel 4:9 Flax Bread (@foodforlifebaking)
▪️2% Cottage Cheese (@goodculture)
▪️Roma Tomato
▪️Homemade Everything Bagel Seasoning

💛💛💛🤍🤍 3/5
🍎 CALORIES – 235

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🦪 DRUNKEN CLAMS 🚫 FAIL 🚫 & RAINBOW SLAW
Adapted (very poorly) from:
http://onceuponmycastle.com/2018/07/02/instant-pot-drunken-clams

Not a fault of the recipe but of me completely… I have had the clams in the freezer for ages, I thawed them too quickly/impatiently, I didn’t cook off the wine first and I adjusted the recipe lazily…

I ate the clams, which looked beautiful, but the broth was not nice at all. I adjusted my tracking as I ate the veggies and clams out of it but didn’t eat the broth… Bleh! Again – not the recipes issue – totally on me…

▪️ Littleneck Clams
▪️ White Wine
▪️ Homemade Chicken Bone Broth
▪️ Garlic, Parmesan & Basil Butter
▪️ Lemon Juice
▪️ Garlic
▪️ Green Peas
▪️ Grape Tomatoes

▪️ Purple Cabbage
▪️ Savoy Cabbage
▪️ Carrot
▪️ Edamame
▪️ Mayo
▪️ Greek Yogurt
▪️ Lime Juice / Pulp
▪️ Cane Sugar

💛💛🤍🤍🤍 2/5
🍎 CALORIES – 364

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The weather has changed, storm coming… I’m feeling it!

Needed a super simple dinner. It was just okay – wouldn’t buy that sauce again… Not bad, but salty and not terribly flavorful…

🥡 CANTONESE BEEF NOODLE BOWL
▪️ Sirloin Steak Strips
▪️ Cantonese Beef Stew Sauce (@leekumkee)
▪️ Stir Fry Vegetables
▪️ Brown Rice MaiFun Noodles

💛💛💛🤍🤍 3/5
🍎 CALORIES – 683

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🌀 INSTANT POT LEMON & HERB POULTRY BONE BROTH

Time for another pot of Bone Broth. I have been saving my poultry bones and I had enough bits today to make another pot…

Here are all the details of both the normal chicken bone broth and a herby / anti inflammatory one I wrote earlier…
https://tinyurl.com/yx2vw8tv

This is a lovely recipe I took inspiration from for today’s batch – I’m just going something similar on a larger scale:
https://minimalistbaker.com/nourishing-bone-broth-tonic-5-minutes

▪️10 cups water
▪️Random Collection of Poultry Bones
▪️Garlic
▪️Rosemary
▪️Thyme
▪️Sage
▪️Homemade Chicken Bouillon Powder
▪️Nutritional Yeast (*optional)
▪️Tumeric (*optional)
▪️Lemon Juice (added after cooking)

This is so easy and so flavorful. I have included similar recipes for the Stovetop and Slow Cooker you can adapt to your own tastes… Don’t be afraid to experiment and decide what YOU like!

[Instant Pot Version]
https://natashaskitchen.com/chicken-stock-chicken-bone-broth
[Slow Cooker Version]
https://www.platingsandpairings.com/slow-cooker-bone-broth
[Stovetop Version]
https://lovecheflaura.com/wprm_print/2321

🌀 Cooked in
@mychefiq 6Q Smart Cooker
Cook 2hr on High Pressure + Natural Release or
3hr on Low Pressure + Natural Release for a thicker, richer stock base.

Once it releases, let it cool, strain out the solids and refrigerate the broth to solidify the fat cap (usually overnight).

Skim any fat cap, strain again, add lemon juice and store.
Refrigerate up to 7-10 days
Freeze up to 6 months

💛💛💛💛🤍 4/5
🍎 CALORIES – 27/cup

🥚SCRAMBLED EGGS / 🥣 ITALIAN WEDDING SOUP / 🥩 STEAK & VEG

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

🎯 2022 HEALTH GOAL
🍎 WHOLE FOOD REFOCUS
🧟‍♀️ NO FUNKY FOOD FRANKENCHEMICALS

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🥚 SCRAMBLED DUCK EGGS w SWEET POTATO & AVOCADO
▪️Instant Pot Sweet Potato (pre prepped)

https://sweetpeasandsaffron.com/instant-pot-sweet-potatoes-for-meal-prep

▪️Avocado
▪️Duck Eggs (local farm)
▪️@krogerco Half n Half*
▪️@takii Umami Mushroom Seasoning*
▪️Green Onion

I can’t believe it’s been 6 months since I started my 12wk Reset. At the time, I took egg whites out for 6 months because I reacted to them and today I retested by having whole eggs – still a no go…

I can have them as an ingredient in some things like pasta or mayo, but as far as just eating the whites on their own or as part of the egg itself… Nope nope…

This was the third test so that pretty much decides it. I’ve reacted, not horribly but enough, that they need to just go on the permanent – not a good idea – list.

💛💛💛💛🤍 4/5
🍎 CALORIES – 476

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🥣 INSTANT POT ITALIAN WEDDING SOUP w TOAST
▪️ Instant Pot Italian Wedding Soup
DETAILS: https://tinyurl.com/4c7u8m33
▪️ Homemade English Muffin Bread
DETAILS: https://tinyurl.com/msxec5c4

I was feeling a bit rough after the egg white reaction… Nothing horrible but my eyes and hands/feet were bothering me and I felt like I had an elephant on my chest…

Freezer Prep to the rescue! So good!

💛💛💛💛💛 5/5
🍎 CALORIES – 560

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🥩 SIRLOIN w ARTICHOKE AND CARROTS
▪️Top Round Sirloin
▪️@simpletruth4u Steak Sauce*
▪️Artichoke
▪️@chefshamy Garlic, Parmesan & Basil Butter*
▪️Lemon Juice
▪️Baby Carrots

Keeping it simple…

STEAK
♨️ Cooked in
@hauswirtkitchen 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
425° for 10min

INSTANT POT ARTICHOKE (+ CARROTS)
🌀 Cooked in @mychefiq 6Q Smart Cooker
Trim artichoke stem (and petal tips if needed). Cut off the top inch or so of the artichoke and rinse to remove any dirt between the petals. Place Artichoke on trivet or in steamer basket, squeeze juice of 1 lemon into the crevices (*optional), add lemon halves to pot with 1 cup water.

Cook 15min for medium and 20min for large artichokes on High Pressure + Natural Release

Stovetop Version:
https://www.gimmesomeoven.com/how-to-cook-and-eat-an-artichoke

💛💛💛💛💛 5/5
🍎 CALORIES – 527

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🍒 SNACKS
▪️ Banana
▪️ Navel Orange
▪️ Mandarins

💛💛💛💛💛 5/5
🍎 CALORIES – 232

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

——————–

🥬 You’ll hear me mention Misfits Market all the time – they are an organic produce subscription service I have used for 3yrs now, especially during the cooler months.

🔹Fruit, veg, meat, dairy, dry pantry goods…
🔹Choose everything in your box – no more randomly sent produce
🔹No surprise shipments / No minimum frequency – only order when you want
🔹$30 minimum order

Get $15 off your first order here:
https://www.misfitsmarket.com/?promo=cookwme-fn8xpr

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💉 If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

More information about what is wrong as well as the resources I’m using are here:
https://tinyurl.com/2p87yuw8

🥞 BERRY WAFFLES / 🐟 MACKEREL CAKES /🍝 STUFFED SHELLS

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

🎯 2022 HEALTH GOAL
🍎 WHOLE FOOD REFOCUS
🧟‍♀️ NO FUNKY FOOD FRANKENCHEMICALS
[ items with a ( *) indicate a packaged product – full ingredient information attached ]

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👩🏻‍🍳 MINI PREP 👩🏻‍🍳
🐔 CHICKEN BOUILLON POWDER v2
Much Better!
https://tinyurl.com/599mxyc5

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👩🏻‍🍳 MINI PREP 👩🏻‍🍳
🥢 MENMA (PICKLED BAMBOO) + SPROUTS
Yes! Very good!
https://tinyurl.com/2p8322bs

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🥞 BIRCH BENDERS RASPBERRY WAFFLES
▪️Birch Benders Organic Classic Pancake Mix*
▪️Banana
▪️Raspberries
▪️Pomegranate Arils
▪️Blackberries
▪️Light Brown Sugar

💛💛💛💛🤍 4/5
🍎 CALORIES – 260

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🐟 MACKEREL QUINOA CAKES w MEDITERRANEAN KALE SALAD
▪️Mackerel (canned)*
▪️Quinoa with Shiitake and Hazelnuts*
▪️Duck Egg Yolk
▪️Bib Lettuce
▪️Homemade Tzatziki
https://www.liveeatlearn.com/tzatziki

I cooked the quinoa, combined with the mackerel and egg yolk, shaped into patties and cooked in the air fryer oven.

♨️ Cooked in
@hauswirtkitchen 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400° for 15min

▪️Kale
▪️Grape Tomatoes
▪️Pickled Red Onion
▪️English Cucumber
▪️Chickpeas
▪️Mixed Olives
▪️Bulgarian Sheep Milk Feta*
▪️Lemon Juice

💛💛💛💛🤍 4/5
🍎 CALORIES – 777

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🍝 PESTO CHEESE STUFFED SHELLS
Very loosely based on this:
https://www.momontimeout.com/easy-stuffed-shells

▪️Jumbo Pasta Shells
▪️Whipped Cottage Cheese*
▪️Italian Basil Pesto*
▪️Grape Tomatoes
▪️Marinara Sauce*
▪️4 Cheese Blend*

I had ½ of my Kale Salad left from lunch as well. I had 4 shells and boxed up the other two sets to take down to Sandy.

💛💛💛💛🤍 4/5
🍎 CALORIES – 476 (4 shells)

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

———————

🥬 You’ll hear me mention Misfits Market all the time – they are an organic produce subscription service I have used for 3yrs now, especially during the cooler months.

🔹Fruit, veg, meat, dairy, dry pantry goods…
🔹Choose everything in your box – no more randomly sent produce
🔹No surprise shipments / No minimum frequency – only order when you want
🔹$30 minimum order

Get $15 off your first order here:
https://www.misfitsmarket.com/?promo=cookwme-fn8xpr

———————

💉 If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

More information about what is wrong as well as the resources I’m using are here:
https://tinyurl.com/2p87yuw8

🥢 MENMA (PICKLED BAMBOO) + SPROUTS

👩🏻‍🍳 MINI PREP 👩🏻‍🍳
https://izzycooking.com/menma

I really missed my pickled bamboo in my last Ramen Bowl so I am going to make some with the leftover bamboo and bean sprouts.

The recipe above does not have vinegar, which I added or chili oil, which I’m not adding anyway…I used the Umami Mushroom Seasoning as a replacement for the chicken bouillon called for and again the result was fantastic! Now I need to do a noodle bowl tomorrow!

▪️Bamboo Shoots
▪️Bean Sprouts
▪️Sesame Oil
▪️Tamari Soy Sauce*
▪️Mirin*
▪️Umami Mushroom Seasoning*
▪️Sugar
▪️Rice Vinegar

YES! Not spicy or overly sour but very tasty!

🐔 HOMEMADE CHICKEN BOUILLON POWDER v2

👩🏻‍🍳 MINI PREP 👩🏻‍🍳
💥 MUCH BETTER – REALLY GOOD 💥
Adapted from:
https://joyfilledeats.com/chicken-broth-substitute

[ In my opinion, the first version tasted nothing like Chicken Bouillon but I did find it good in the Italian Wedding and Broccoli Cheese soups I made. So I made more with some edits.

I increased the spices, omitted the pepper and used some of my Umami Mushroom Seasoning – BRILLIANT! ]

To make broth: 1tbsp powder + 8oz water

Combine and grind in a food processor, small blender or coffee/spice grinder.

▪️1c Nutritional Yeast
▪️¼c Onion Powder
▪️¼c Garlic Powder
▪️¼c Italian Seasoning
▪️¼c Umami Mushroom Seasoning (optional)
▪️3tbsp Tumeric (optional)

Makes approximately 2 cups (32tbsp)
Store in an airtight container for up to a year.

👩🏻‍🍳 MINI PREP 👩🏻‍🍳

🐔 HOMEMADE CHICKEN BOUILLON POWDER
https://joyfilledeats.com/chicken-broth-substitute
[To make broth: 1tbsp powder + 8oz water]

Combine and grind in a food processor, small blender or coffee/spice grinder.

*In my personal opinion, this tastes NOTHING remotely close to chicken bouillon – it isn’t bad at all but it just tastes like unsalted nutritional yeast to me. Maybe make a small batch and see if YOU like it.

One of the key differences is that most commercial bouillons or consommes start with salt and often contain MSG as well – very different flavor… Plus keep in mind my autoimmune issues have screwed up my taste buds… 🤣

▪️1c Nutritional Yeast
▪️2tbsp Onion Powder
▪️2tbsp Garlic Powder
▪️2tbsp Italian Seasoning
▪️1tbsp Sea Salt (optional)
▪️½tbsp Tumeric (optional)
▪️¼tbsp Pepper

Makes approximately 1 cup dry powder.
Store in an airtight container for up to a year.