EATING THIS WILL PREVENT YOU FROM AGING

Turns out, some of our favorite weight-loss foods are just as healthy for your brain, too.

Avocado, kale, spinach, eggs: we love these flat-belly foods for their ability to help you shed those unwanted pounds. Not only can these superfoods help you achieve your weight-loss goals, but they also happen to be good for your brain, too.

Researchers at the University of Illinois found that lutein-rich foods, such as eggs, leafy greens, broccoli, zucchini, and Brussels sprouts, can keep your brain sharp. Lutein, which is a nutrient found in plants, has been found to reduce the risk of eye problems such as cataracts and age-related macular degeneration. Now, a new study has shown lutein can help slow the aging of the brain.

The study, published in the journal Frontiers in Aging and Neuroscience, looked at a group of 60 adults ranging in age from 25 to 45. Other studies had looked at older adults, who have already experienced mental decline, but this study chose to examine younger adults to see if there was any correlation between levels of lutein and cognitive health. Researchers found that those who had higher levels of lutein in their body had stronger neural responses, which was more similar to younger brains than their peers.

“Lutein appears to have some protective role, since the data suggest that those with more lutein were able to engage more cognitive resources to complete the task.” Anne Walk, postdoctoral research associate and author of the study paper, says, according to Science Daily.

Lutein is a nutrient that the body cannot naturally produce so you have to have to get it through diet. Luckily, lutein-rich foods are also some of the 40 Best-Ever Fat-Burning Foods, so you’ll be feeding your body something healthy as well as your mind.

Eat This! Tip:

Try adding more lutein-rich foods into your diet: opt for avocado toast and an egg for breakfast, nosh on a spinach and kale salad for lunch, or roast up some Brussels sprouts for dinner. Not only will leafy greens give you some much-needed vitamins, they’ll also help protect your mind. For more ways to feed your noggin, check out the 22 Best & Worst Foods for Your Brain.

8 FOODS YOU SHOULD NEVER PUT IN YOUR FREEZER

Unless you’re in the mood for a mess, some mush, or a middle school science experiment, keep these products far from the freezer.

Not all of your grocery goodies are freezer-friendly. So while we applaud you for choosing to chill your food, whether that’s to prevent waste or prep meals a little easier, proceed with caution. Some things look and taste a lot different coming out of the freezer than they do going in, which can be gross or just outright dangerous.

Don’t learn from your own mistakes—learn from our list! Keep these items elsewhere the next time you’re unloading bags of groceries, but feel free to freeze the rest. It’s cheaper to run a full freezer than an empty one, which is one of our Best Supermarket Shopping Tips Ever.

1
EGGS

carton of eggs

Don’t ruin one of the 37 Breakfast Foods For Optimal Weight Loss by sticking it in the freezer. Although it’s perfectly fine to store a whisked egg in there, the water in a hard-boiled one will expand enough to crack it, welcoming bacteria inside. And if it doesn’t crack, the whites will turn rubbery anyway, which is one of the reasons why freezing an egg-white-based frosting isn’t a good idea. Keep any egg-based sauces out of there as well, like meringue, custard, and mayo if you want them to maintain their texture.

2
DAIRY PRODUCTS

bowl of yogurt

Got milk? You won’t have it anymore if you pop it in the freezer; you’ll have a nasty, curdled mess. And that’s not the only dairy product you should quit cooling. Not only will cream cheese, cottage cheese, and sour cream all separate once frozen, but cheese will go through a texture change as well. It’ll become crumbly if it was hard to start with and crystallized if it was soft, so buy only as much as you need and leave it in the fridge. If you’re planning on freezing ingredients for a smoothie, only freeze your produce (berries and bananas freeze especially well) and leave the milk and yogurt in the fridge.

3
FRIED FOODS

french fries

Fried foods don’t belong in the freezer, but you know where else they don’t belong? Your body. Even if you eat them before they’ve lost their crunch and turned soggy, a study by the Harvard School of Public Health linked fried food consumption to heart disease and obesity. That means you shouldn’t just keep those waist wideners out of your freezer, but also out of your diet altogether.

4
CARBONATED DRINKS

soda cans

This is a mistake you’ll only make once. Cooling a carbonated can in the freezer might sound refreshing, but it will only lead to exploded aluminum and sticky soda in the long run. You’re better off storing those in the fridge—or in the trash if they’re not any of the 12 Sodas That Are Actually Healthy.

5
FULLY COOKED PASTA

noodles in a colander

Al dente or bust! Freezing fully cooked pasta leads to mushy, limp noodles that are anything but appetizing, but if you cook pasta al dente, which means when it’s still firm when bitten, you’ll get better reheating results. Looking to freeze your sauce as well? Pour it into an ice cube tray to ensure that it melts quicker later.

6
WATER-RICH PRODUCE

produce section vegetabkes

There’s no better way to turn fresh produce into a limp and soggy mess than dumping it into the freezer. Lettuce, potatoes, cucumbers, watermelon, and apples all have a high water content, leading them to ice over in the freezer. When this ice melts upon defrosting, you’ll be left with some seriously unappetizing fruits and veggies.

7
DEFROSTED MEAT

stack of frozen burgers

Freezing meat once is fine. It’s when you thaw it and put it into the freezer again that things start getting a little sketchy. Going back and forth between the two states is an invitation for bacteria to reproduce and grow on your meat. That’s clearly the last thing you want when whipping up salmon burgers or chicken tacos, so portion your frozen meats and only thaw for immediate use.

8
SOFT HERBS

windowsill herb garden

What was once a leafy green herb can transform into a brown ball of mush if left hanging out in the freezer. With a temperature change like that, texture goes out the window no matter what. That being said, there is a way to salvage some flavor if you’re willing to cover chopped up herbs in a neutral oil and freeze it in an ice cube tray. Still confused? You probably need to take a look at these 34 Tips For Freezing Food.

No-Bake Coconut Crispy Treats

These no-bake coconut crispy treats are a healthy snack for both kids and adults.

Coconut Crispy Treats

These crispy treats are excellent for a quick and easy dessert that’s healthy too!

You can drizzle chocolate over the top of them or dip them in chocolate to make homemade mounds candy. I used toasted coconut in this recipe but you can use un-toasted shredded coconut if you prefer.

Coconut Crispy Treats - Skip the cereal and make a healthy crispy treat instead! Paleo, vegan and gluten free.

No-Bake Coconut Crispy Treats

Ingredients:

  • 4 Cups Shredded Coconut, Toasted
  • 1 Cup Coconut Oil, Melted
  • 1/3 Cup Maple Syrup or Honey
  • 1 Teaspoon Vanilla Extract
  • 1/4 Teaspoon Sea Salt

Instructions:

  1. Toast coconut in a large cast iron skillet over low heat.
  2. Once toasted, pour into a medium bowl and set aside.
  3. Melt coconut oil over low heat until melted.
  4. Mix maple syrup, vanilla and salt with shredded coconut.
  5. Pour coconut oil over the shredded coconut mix.
  6. Pour coconut crispy treats into a 8×8 pan.
  7. Cover the pan with wax paper or parchment paper and press the coconut mix down evenly over the whole pan.
  8. Refrigerate coconut crispy treats for 1-2 hours or until they’re set and ready to cut.
  9. Cut into 2-inch square and serve.
No-Bake Coconut Crispy Treats

Print
Author: The Coconut Mama
Ingredients
  • 4 Cups Shredded Coconut, Toasted
  • 1 Cup Coconut Oil, Melted
  • ⅓ Cup Maple Syrup or Honey
  • 1 Teaspoon Vanilla Extract
  • ¼ Teaspoon Sea Salt
Instructions
  1. Toast coconut in a large cast iron skillet over low heat.
  2. Once toasted, pour into a medium bowl and set aside.
  3. Melt coconut oil over low heat until melted.
  4. Mix maple syrup, vanilla and salt with shredded coconut.
  5. Pour coconut oil over the shredded coconut mix.
  6. Pour coconut crispy treats into a 8×8 pan.
  7. Cover the pan with wax paper or parchment paper and press the coconut mix down evenly over the whole pan.
  8. Refrigerate coconut crispy treats for 1-2 hours or until they’re set and ready to cut.
  9. Cut into 2-inch square and serve.

Paleo Chicken Noodle Soup

This Paleo chicken noodle soup is a nourishing soup made with chicken bone broth, egg drop noodles and pasture raised shredded chicken.

Paleo Chicken Noodle SoupI’ve been making a batch of soup every week for the last month or so. I love how easy soups are to make. They’re packed full of nutrients, especially if you use homemade bone broth.

This week I’ve been enjoying Paleo Chicken Noodle Soup. Made with homemade chicken bone broth, vegetables, pasture raised chicken and egg drop “noodles”. This recipe hits the spot when you’re feeling sick or just want something comforting to eat on a cold winder day. Enjoy!

Click here to PIN this recipe!Paleo chicken noodle soup is a nourishing dish made with bone broth, egg drop noodles and pasture raised chicken.

 

Paleo Chicken Noodle Soup

Ingredients:

  • 2 Tablespoons Coconut Oil
  • 1 Onion, Minced
  • 1 Carrot, Peeled and Sliced Thin
  • 1 Rib Celery, Sliced
  • 2 Teaspoons Minced Fresh Thyme or 1/2 Teaspoon dried
  • 2 1/2 Quarts Homemade Bone Broth
  • 3 Cups Shredded Chicken
  • 1/4 Cup Minced Fresh Parsley
  • 3-4 Eggs, Lightly Beaten
  • salt
    and black pepper
  • Green Onion for Garnish (Optional)

Instructions:

  1. Heat the oil in a large Dutch oven over medium-high heat until shimmering.
  2. Add the onion, carrot, and celery and cook until softened, 3-4 minutes.
  3. Stir in the thyme, bone broth, and chicken.
  4. Bring to a simmer and cook until the vegetables are tender, about 15 minutes.
  5. Stir in parsley.
  6. Stir soup gently so that it is moving in a circle.
  7. Pour beaten eggs into soup in a slow steady stream. This will create “noodles” for the soup.
  8. Remove soup from heat and let stand for 2 minutes.
  9. Break up the eggs using a fork.
  10. Season with sea salt and pepper to taste before serving.
Ingredients
  • 2 Tablespoons Coconut Oil
  • 1 Onion, Minced
  • 1 Carrot, Peeled and Sliced Thin
  • 1 Rib Celery, Sliced
  • 2 Teaspoons Minced Fresh Thyme or ½ Teaspoon Dried
  • 2½ Quarts Homemade Bone Broth
  • 3 Cups Shredded Chicken
  • ¼ Cup Minced Fresh Parsley
  • 3-4 Eggs, Lightly Beaten
  • Sea Salt and Pepper
  • Green Onion for Garnish (Optional)
Instructions
  1. Heat the oil in a large Dutch oven over medium-high heat until shimmering.
  2. Add the onion, carrot, and celery and cook until softened, 3-4 minutes.
  3. Stir in the thyme, bone broth, and chicken.
  4. Bring to a simmer and cook until the vegetables are tender, about 15 minutes.
  5. Stir in parsley.
  6. Stir soup gently so that it is moving in a circle.
  7. Pour beaten eggs into soup in a slow steady stream. This will create “noodles” for the soup.
  8. Remove soup from heat and let stand for 2 minutes.
  9. Break up the eggs using a fork.
  10. Season with sea salt and pepper to taste before serving.

Coconut Flour Cupcakes – Gluten & Dairy Free

Healthy cupcakes? These coconut flour cupcakes are gluten free and dairy free topped with homemade chocolate coconut frosting!Coconut Flour Cupcakes (Gluten & Diary Free) - These delicious coconut flour cupcakes are topped with dairy free chocolate frosting and sprinkled with shredded coconut.

These delicious coconut flour cupcakes are topped with dairy free chocolate frosting and sprinkled with shredded coconut.

Coconut Flour Cupcakes (Gluten & Diary Free) - These delicious coconut flour cupcakes are topped with dairy free chocolate frosting and sprinkled with shredded coconut.Coconut Flour Cupcakes

Ingredients
  • 6 Eggs
  • ½ Cup Coconut Oil, Melted
  • ⅔ Cup Coconut Sugar
  • ½ Teaspoon Sea Salt
  • 2 Teaspoons Vanilla Extract
  • ½ Cup Coconut Flour
  • 1 Teaspoon Baking Powder (I use this grain free baking powder)
Instructions
  1. Preheat oven to 350 degrees
  2. Mix dry ingredients together in a mixing bowl.
  3. Stir the melted coconut oil into the dry ingredients.
  4. Add eggs and vanilla extract to the batter and mix until incorporated.
  5. Line muffin tins with cupcake liners.
  6. Pour batter into each cup, filling ¾ the way full.
  7. Bake cupcakes for approximately 20 minutes or until golden on top.
  8. Cool before frosting.
Ingredients
  • 6 Eggs
  • ½ Cup Coconut Oil, Melted
  • ⅔ Cup Coconut Sugar
  • ½ Teaspoon Sea Salt
  • 2 Teaspoons Vanilla Extract
  • ½ Cup Coconut Flour
  • 1 Teaspoon Baking Powder (I use this grain free baking powder)
Instructions
  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients together in a mixing bowl.
  3. Stir the melted coconut oil into the dry ingredients.
  4. Add eggs and vanilla extract to the batter and mix until incorporated.
  5. Line muffin tins with cupcake liners.
  6. Pour batter into each cup, filling ¾ the way full.
  7. Bake cupcakes for approximately 20 minutes or until golden on top.
  8. Cool before frosting.

Coconut Flour Tortillas

These gluten free coconut flour tortillas are delicious and perfect for tacos, burritos and wraps!

Coconut Flour Tortillas

Eating a gluten­free or grain­free diet can be difficult when you are surrounded with culinary dishes that just call to you. Take tortillas for example; fresh, soft and warm tortillas. Who doesn’t want to indulge? The recipe below yields 12 delicious grain­free tortillas, perfect to use for tacos, burritos, grilled wraps, or crepes. I promise you, this recipe is life changing… you can thank me later 😉

And not only are they grain­free, but they contains just 6 real food ingredients, most of which you will have already in your kitchen. So? What are you waiting for! Add these to your meal plan and let me know what you made. First up here is a savory breakfast crepe with egg, ham, swiss cheese and fresh parsley.

Free E-Book:  Coconut Flour Recipes! Learn how to bake with coconut flour with my new e-book, Coconut Flour Recipes. I’ll teach you how to bake coconut flour bread, pancakes, cookies and much more! You can download it for free here.

Coconut Flour Tortillas

Coconut Flour Tortillas

Yields: twelve 8” tortillas

Ingredients:

  • ­ 2 1/2 Cups Almond Milk or Coconut Milk
  • 4 large Organic Eggs
  • 2 Cups Tapioca Flour Starch
  • 1/2 Cup Coconut Flour
  • 1 Tablespoon Flaxseed Meal
  • 1/2 Teaspoon Sea Salt
  • 1/4 Teaspoon Vanilla Extract (optional, but recommended when using tortillas for sweet crepes)

Directions:

1. Heat an 8” frying pan over medium heat. Depending on the type of pan you are using, you may want to melt a 1/2 tsp of coconut oil to ensure the tortillas don’t stick.

2. In a mixing bowl, add together the almond milk and eggs. Blend or whisk well.
Add the remaining ingredients and continue mixing until there are no clumps of flour.

*Ensure the pan is well heated before moving forward*

3. Using a 1/2 cup measuring cup, scoop the mix and pour onto the center of the pan. Quickly rotate your wrists and tilt the pan until the mixture covers the entire bottom. This will create an 8” tortilla.

4. After a minute or so you will see the edges starting to lift. Using a wide spatula, flip the tortilla. Cook until golden brown and flip once more to brown the first side.

5. Remove from heat and allow to cool on a baking rack.

6. Add a tiny amount of coconut oil to your pan and begin again.

This recipe makes twelve 8” coconut flour tortillas. These can be served immediately, stored in the refrigerated for 2 weeks or in the freezer for longer.

These gluten free coconut flour tortillas are delicious and perfect for tacos, burritos and wraps!
Author: Tiffany – The Coconut Mama
Serves: 8 Tortillas
Ingredients
  • 2½ Cups Almond Milk
  • 4 large Organic Eggs
  • 2 Cups Tapioca Flour Starch
  • ½ Cup Coconut Flour
  • 1 Tablespoon Flaxseed Meal
  • ½ Teaspoon Sea Salt
  • ¼ Teaspoon Vanilla Extract (optional, but recommended when using tortillas for sweet crepes)
Instructions
  1. Heat an 8” frying pan over medium heat. Depending on the type of pan you are using, you may want to melt a ½ tsp of coconut oil to ensure the tortillas don’t stick.
  2. In a mixing bowl, add together the almond milk and eggs. Blend or whisk well.
  3. Add the remaining ingredients and continue mixing until there are no clumps of flour.
  4. *Ensure the pan is well heated before moving forward*
  5. Using a ½ cup measuring cup, scoop the mix and pour onto the center of the pan. Quickly rotate your wrists and tilt the pan until the mixture covers the entire bottom. This will create an 8” tortilla.
  6. After a minute or so you will see the edges starting to lift. Using a wide spatula, flip the tortilla. Cook until golden brown and flip once more to brown the first side.
  7. Remove from heat and allow to cool on a baking rack.
  8. Add a tiny amount of coconut oil to your pan and begin again.
  9. This recipe makes twelve 8” tortillas. These can be served immediately, stored in the refrigerated for 2 weeks or in the freezer for longer.

How To Find Pure Olive Oil

By now, I’m sure you’re well aware of the important role healthy fats play in your diet. In my home I opt to use high-quality whole traditional foods like coconut oil, extra virgin olive oil, and full-fat dairy. These healthy foods have been consumed by people for thousands of years by cultures around the world.

I’ve written to you often about coconut oil but today I wanted to share some things about another healthy fat I use often in my kitchen: Extra Virgin Olive Oil.

While I use coconut oil for most of my cooking and baking there are a few things I prefer to use olive oil for. For example:

Salad Dressing

Pure olive oil is the most important ingredient in making the best salad dressings! Since pure olive oil is made of mostly monounsaturated fats, it is liquid at room temperature. If I were to use coconut oil, my dressing would be thick and hard!

Marinades

I also prefer to use pure olive oil over coconut oil for marinating meat, fish, poultry and veggies. Coconut oil will completely harden when used in marinades but pure olive oil will only slightly solidify when used.

Mayonnaise

I love mayonnaise and use it often. I have used coconut oil to make mayonnaise in the past but the consistency is too thick for my palate. I now use half coconut oil and half olive oil or 100% olive oil when I make mayo now.

As with all ingredients in my kitchen, I do my best to source organic pure olive oil, this is very important because not all olive oil is equal.

Did you know that some olive oils aren’t pure? Some brands cut their olive oil with cheap oils like soybean oil, canola oil, hazelnut oil and low grade olive oils.

How To Find Pure Olive Oil

I did some research and wanted to conducted a few tests to see if the olive oil I use is truly pure. I also tested several popular brands of olive oil to see if any of them passed the tests. What were the results? See below:

The Refrigerator Test

According to Sally Fallon, author of Nourishing Traditions you can easily find out if your olive oil is pure by refrigerating it for 10+ hours. If the olive oil solidifies then it is the real deal. If not, it’s not pure! I tested 9 brands of Extra Virgin Olive Oil (or so labeled). I picked popular brands of olive oil varying in prices. I also decided to pick up cheap store brand EEVO to see if it would pass this test.

olive oil in jars with solids separated

Results: After 12 hours of refrigeration only 4 olive oils were completely solid. Several were partially solid and some were still completely liquid. I decided to let the oils refrigerate for a full 24 hours to see if any change would occur. After 24 hours of refrigeration all but one sample was solid.

Conclusion: Inconclusive

After doing some research I found that this test isn’t 100% accurate. It turns out that the olive variety and time of harvest may have an effect on solidification.

The Flame Test

I’ve also read in several articles that pure olive oil will burn and won’t smoke or give off any harsh odors and refined oils will not light at all.

olive oil flame test

Results: Every sample tested yielded a consistent flame; some flames burned stronger than others. There were no visible smoke or burning odors and all kept burning for the hour’s test.

Conclusion: Inconclusive

Though some of the oils did light and keep a flame, I felt this test wasn’t 100% accurate. Many adulterated olive oils are actually cut with a small amount of refined olive oil, so they can pass this test even though they aren’t 100% pure.

Taste Test

We also taste tested all of the oils! Now, we aren’t olive oil connoisseurs but we did notice a variety of pleasant and unpleasant flavors and textures.

olive oil taste test

Results: Some oils were peppery, some had a fruity undertone, some tasted greasy, soapy and rancid!

Conclusion: Inconclusive

This test is obviously inconclusive (though it was fun)! Guessing is no way to truly know if your olive oil is pure.

So how do you know if your olive oil is pure?

The Answer: Know Your Source

Contact the farmer (or company) you purchase your olive oil from. Ask them where their olives come from. Do they come from sustainable farms? How do they process their olive oil? Do they use chemical solvents or is the oil pressed naturally without heat or chemicals? An honest company will answer your questions and will not hide anything!

Which olive oil do I use?

 

I was thrilled, then, to discover a source for independently lab-certified EVOO, imported quarterly from the world’s latest harvest! 

It’s called the Fresh-Pressed Olive Oil Club, and they have generously offered my readers an introduction to their unique club: a free, full-size sample bottle of harvest-fresh EVOO. Their oils are so flavorful and vibrant that I felt like I’d never really tasted olive oil before. The Club’s founder travels the globe to find the world’s best and freshest olive oils, and they deliver them right to your door.

With this special offer, they have 240 bottles — 20 cases — to give away to Coconut Mama readers, but I have an audience of many thousands, so these will go fast! There is nothing to buy, and no strings attached — you can cancel your Club membership at any time.

Then, as soon as your bottle arrives — whether you’re whipping up a smoothie or frying a frittata – pour on the EVOO! Use fresh-pressed EVOO in stir-fries and pan-sears (the idea that you shouldn’t fry with olive oil has been enthusiastically abandoned). Add flavor and disease prevention to your favorite dishes! A generous splash of EVOO will not only intensify the flavor and nutritional content of your meals, it may also help guard you against inflammatory diseases.

Homemade Hot Chocolate Mix

There isn’t anything better than sipping on hot cocoa on a cold winter night. If you’re looking for a healthy hot cocoa recipe made with natural ingredients, I have one for you! This homemade hot chocolate mix is the best I’ve ever tried! You can mix it with warm milk (or your favorite dairy free milk) or add it to your coffee to make your very own Mocha. Yum!

Homemade Hot Chocolate Mix

When it comes to sweets and treats I do my best to use the most wholesome ingredients. For this hot chocolate mix recipe, I used organic cocoa powder, coconut sugar, vanilla bean powder and soy free chocolate chips (frozen).

Let’s gets started!

You’ll need a blender or food processor to combine the chocolate, coconut sugar and vanilla bean powder together.

Homemade Hot Chocolate Mix

Then you’ll add the frozen chocolate chips. Blend well and add a few drops of peppermint essential oil if using.

Homemade Hot Chocolate Mix

Store your homemade hot chocolate mix in an airtight container in a cool place. To use, combine 1-2 tablespoons of homemade hot chocolate mix with 6 ounces of hot water or milk (or coffee). Enjoy!

Homemade Hot Chocolate Mix Recipe

Homemade Hot Chocolate Mix

Ingredients

  • 1 Cup Soy Free Chocolate Chips, Frozen
  • 1 Cup Organic Cocoa Powder
  • 1 Cup Coconut Sugar or Natural Sugar of Choice
  • 1 Teaspoon Vanilla Bean Powder
  • Optional: 8 Drops Pure Peppermint Essential Oil

Instructions

  1. Using a blender or food processor, blend up the frozen chocolate chips until they’re chopped up fine.
  2. Mix chopped chocolate chips with cocoa powder, coconut sugar, vanilla powder and peppermint essential oil.
  3. Store in a glass jar.

How To Use

  • Combine 1-2 tablespoons of homemade hot chocolate mix with 6 ounces of hot water or milk (or coffee).

Print
Prep time
5 mins
Total time
5 mins
Author: Tiffany
Recipe type: Beverage
Serves: 3 Cups
Ingredients
  • 1 Cup Soy Free Chocolate Chips, Frozen
  • 1 Cup Organic Cocoa Powder
  • 1 Cup Coconut Sugar or Natural Sugar of Choice
  • 1 Teaspoon Vanilla Powder
  • Optional: 8 Drops Peppermint Essential Oil
Instructions
  1. Using a blender or food processor, blend up the frozen chocolate chips until they’re chopped up fine.
  2. Mix chopped chocolate chips with cocoa powder, coconut sugar, vanilla powder and peppermint essential oil.
  3. Store in a glass jar.

Pressure Cooker Recipes: 20 Healthy Instant Pot Recipes

Using a pressure cooker has made my life so much easier! I use my instant pot 3-4 times a week for quick and easy dinners. Here are some of my favorite healthy pressure cooker recipes.Pressure Cooker Recipes: 20 Healthy Instant Pot Recipes

Never heard of a pressure cooker?

It’s amazing! It’s more than a basic food cooker—it’s a machine designed to cook food super fast.

Imagine a sous vide machine. Except not enormous and taking up half your kitchen.

The Pressure Cooker I Use: Instant Pot

If you’re at all considering buying a pressure cooker I recommend the instant pot. They go far and beyond a basic crock pot. Plus you can make all these delicious (and healthy) recipes! It’s a great purchase for so many reasons.

Pressure Cooker Recipes: 20 Healthy Instant Pot Recipes

How I Use My Pressure Cooker

I find new ways to use my pressure cooker all the time but here are some of the foods I prep weekly for my family

Beans – Each week I make a batch of beans, either black or pinto. I soak the beans overnight (or during the day if I forget to soak them the night before) and pressure cook them on the bean/chili setting for 30-40 minutes. The beans cook perfectly on this setting and I love that I don’t have to have them cooking all day long like I use to with my crock pot!

Whole Chicken & Broth – I’ll cook a whole chicken in my pressure cooker, remove the meat, add veggies and make broth.

Steamed Artichokes – My family LOVES artichokes! One of the easiest ways to cook artichokes is in a pressure cooker on the steam setting. I trim the artichokes, add water and the steam basket, then steam them for 20 minutes.

Potatoes – I peel and cut my potatoes and cook them in water for 5-8 minutes. I store the taters in my fridge until I’m ready to use them. I’ll toss them on my salads, mash them and add butter (easy mashed potatoes) or toss them in my cast iron with coconut oil and make breakfast potatoes.

20 Healthy Pressure Cooker Recipes

Below are 20 kitchen tested healthy pressure cooker recipes!

1. Easy Instant Pot Deviled Eggs

Easy-Instant-Pot-Deviled-Eggs-Recipes-to-Nourish

2. Instant Pot Bone Broth

Instant Pot Bone Broth

3. Instant Pot Spaghetti Squash

instant pot spaghetti squash

4. Pot Roast

instant pot pot roast

5. Shredded Chicken

instant pot shredded chicken

6. Instant Pot Applesauce

Instant-Pot-Applesauce-Recipes-to-Nourish-1

7. Mexican Beef

Instant Pot Mexican Beef

8. Chicken Enchilada Soup

chicken enchilada soup

9. Texas Beef Chili

texas-chili-slow-cooker

10. Crispy Potatoes

crispy potatoes

11. Pulled Pork Carnitas Lettuce Wraps

carnitas

12. Chicken Tortilla Soup

Chicken Tortilla Soup

13. Fall Off The Bone Chicken

Fall off the bone pressure cooker chicken

14. Pressure Cooker Cacciatore

Chicken Cacciatore Recipe

15. Tapioca Pudding

tapioca_topaa-630x500

16. Easy To Peel Hard Boiled Eggs

hard-boiled-eggs-final

17. Red Beans and Rice

Red beans and Rice

18. Kalua Pork

Kalua Pork

19. Breakfast Quinoa

Pressure-Cooker-Breakfast-Quinoa-2-Pressure-Cooking-Today

20. Cauliflower Smoked Cheddar Soup

cauliflower-soup1

Roasted Sweet Potatoes In Coconut Oil

Roasted sweet potatoes are one of my favorite side dishes. They pair well with many of my favorite meals, they’re rich in flavor and are high in nutrients.Roasted Sweet Potatoes

 

Oven roasted sweet potatoes make for a tasty side dish! They pair well with many meals like baked chicken, roast, pork loin and many other savory meals.

Sweet potatoes are rich in flavor and are high in vitamin A, vitamin C, B vitamins, magnesium and potassium. There are many ways to add this delicious healthy food to your diet! I love sweet potato casserole, baked sweet potato crackers (grain free), baked sweet potatoes (sometimes we stuff them with goodies) and roasted sweet potatoes in coconut oil.

Roasted sweet potatoes are easy to prepare and can be seasoned in a variety of ways. My family likes them seasoned with rosemary and sea salt and I like to sweeten them up with cinnamon! You can use any oil to bake your sweet potatoes in but I always use coconut oil. It gives the sweet potatoes a lovely sweet coconut flavor. Plus, coconut oil is the healthiest fat to cook with!

Roasted Sweet Potatoes

However you decide to season your roasted sweet potatoes, I’m sure they’ll be a huge hit at your dinner table!

Roasted Sweet Potatoes in Coconut Oil
To get started you’ll need to skin your sweet potatoes and cut them into cubes.

Roasted Sweet Potatoes

Then you’re going melt a few tablespoons of coconut oil and pour it over sweet potatoes. Toss the sweet potatoes in the coconut oil to ensure they’re evenly coated.

Roasted Sweet Potatoes

Next you’ll season the sweet potatoes. Add 1/2 teaspoon of dried rosemary and 1 teaspoon of sea salt. Toss to coat and spread the potatoes over a rimmed baking sheet.

Roasted Sweet Potatoes

Place in the over and bake for 45 minutes to an hour.

Roasted Sweet Potatoes In Coconut OilRoasted Sweet Potatoes in Coconut Oil
Ingredients
2 Pounds Sweet Potatoes
2 Tablespoons Virgin Coconut Oil
1 Teaspoon Sea Salt
1/2 Teaspoon of Dried Rosemary (or Cinnamon)
Directions
Preheat oven to 375 degrees.
Peel sweet potatoes and cut them into 1/2 inch cubes.
Place sweet potatoes in a bowl.
Melt coconut oil and pour it over the sweet potatoes.
Toss to coat and add salt and rosemary or cinnamon.
Spread the sweet potatoes over a rimmed baking sheet and place them in the oven.
Roast for 45 minutes to an hour or until they’re golden and slightly crispy.