Main Dishes

Bone Broth

Have you ever tried bone broth? It’s a healthy, soothing drink that is easy to make at home and cheaper than buying it at the store. I usually make it from a whole chicken or the carcass or bones of a chicken or turkey, but you can also use beef bones.

Here are some of the benefits of homemade bone broth:

*Can help relieve feelings of nausea
*Can help heal a leaky gut
*Soothes an irritated stomach and digestive system
*Provides natural collagen and gelatin which helps maintain hair, skin, and nails as well as joints
*Aids in supporting a healthy immune system
*Contains minerals and amino acids to support overall health

And one of the most important benefits is homemade broth increases the flavor of soups, stews, or other recipes you use it in. I’ve had many compliments from others on how delicious my soups were when I used homemade versus store-bought broth!

Recipe Ingredients

1 whole chicken (about 4 – 5 pounds, preferably organic)

1 onion, peeled and roughly chopped into 4 pieces

2 – 3 garlic cloves, peeled

10 baby carrots (or 2 regular)

2 celery stalks, roughly chopped

1 – 2 tablespoons apple cider vinegar

2 teaspoons Sea salt

6 – 8 cups of water (to fill up crock pot)

Instructions

Place chicken into crock pot.* Add onion, garlic, carrots, celery, vinegar, and salt. Pour water to cover chicken and fill crock pot. Turn on high for 1 hour. Then turn on low for 8 -10 hours. You can then remove chicken, debone, refrigerate, and use the meat in other dishes. You now have 2 options:

  • Either keep all ingredients except chicken in the crock pot and simmer for several hours longer.
  • Or pour bone broth into glass containers. Store in refrigerator for 3 – 5 days. Or freezer for longer storage.

*I like to pour into ice cube trays or Souper Cubes or mugs and freeze for smaller portions.

**Note – you can make this in your instant pot as well – only need to to cook it for about 2-3 hours. Or you can do it on the stove for about 6 – 8 hours.

***You can also use just a carcass of a turkey or chicken and put into the slow cooker. Add roughly chopped onion, carrots, celery if you want plus some salt. Cover with water. Cook on low overnight or 6-8 hours. Or put all in the instant pot and cook for 1-2 hours. Strain. Throw away bones. You can use veggies for soups. Pour broth/stock into mason jars or in silicone or ice cube trays and freeze. Really enhances flavor of soups, stews, or other dishes.

How to use:

*Drink a cup or more each day as is.

*Use as a base for soups or stews or other dishes.

*Use as a flavorful substitute for water in preparing rice or quinoa.

*Blend a cup of broth plus 1 cup of roasted veggies for a dairy-free cream soup.

So try making some bone broth this week. Easy and delicious!

If you’d like one-on-one help in figuring out factors that may be affecting your digestion, hair, skin, nails, or overall health, contact me here for a free 20 minute consult. As a health and wellness coach, I work with women who have brain fog, fatigue, pain, digestive issues, and menopause symptoms. I’d love the opportunity to talk to you to see if we’d be a good fit to work together. — Leah Cheshire, NBC-HWC

Chicken Burgers

Do you like burgers but tire of beef? Or want an easy breakfast or lunch idea? Have you ever made burgers from ground chicken? If not, let’s do it. These are easy to make on the weekend. Then you can store in the refrigerator or freezer for a quick grab and go during the week.

Ingredients

1 pound ground chicken or turkey (* preferably 85%/15%, not the 90%/10%)

1 – 2 Tablespoons olive oil or avocado oil

1 tablespoon ground flaxseed meal or chia seeds

1 teaspoon dried basil

½ teaspoon salt

½ teaspoon garlic powder

½ teaspoon minced onions (or onion powder)

½ teaspoon oregano

Instructions

Preheat oven to 375 degrees. Line a sheet pan with parchment paper. Mix all ingredients in a large bowl. Form into 10 balls and place on sheet pan. Flatten into small burgers. Bake for 15 minutes or until done (no pink inside). Remove and cool. Refrigerate for 3 days or freeze patties for longer storage.

Options – add your own favorite seasonings instead of the ones I used above. Use a butter leaf or romaine leaf as a bun substitute. These are delicious grilled as well.

Note: The reason I prefer the 85%/15% meat is because it adds a little more fat so your burgers are not so dry. If you can only find the 90%/10%, then you may want to add a little avocado or extra virgin olive oil.

If you like this recipe and want to eat healthy but aren’t sure how to incorporate it into your everyday life, reach out to me. I help women over 40 who have fatigue, bloating, brain fog, weight and hormonal issues learn how to use nutrition and lifestyle modifications to decrease symptoms. I love showing clients how to make small easy steps into lifelong healthy habits. You can schedule a free 20-minute breakthrough session with me by clicking here. — Leah Cheshire, NBC-HWC

Chicken Sheet Pan Meal

Here’s a delicious one pan chicken meal that serves four. It’s healthy with a variety of vegetables, chicken breasts, and seasonings. Feel free to use chicken thighs and whatever seasonings you like. Everyone in your family will love it. Plus, any leftover chicken can be used for salads.

Ingredients:

4 chicken breasts

1 sweet potato, peeled and diced

1 potato, peeled and diced

1 small tomato, diced

1 parsnip, peeled and diced

1 small zucchini, sliced

3-4 tablespoons olive oil or avocado oil, divided

2 teaspoons salt

1 teaspoon basil

1 teaspoon garlic powder

5 – 6 fresh rosemary sprigs (or use dried)

Instructions:

Preheat oven to 400 degrees. Cut all vegetables adding potatoes and parsnips in one small bowl and zucchini and tomatoes in another bowl. Line a sheet pan with parchment paper. In a tiny bowl mix all seasonings except fresh rosemary. Pour oil and add dried seasonings over vegetables. Stir well until veggies are coated. Pour potato and parsnip mixture onto sheet pan and bake for 20 minutes. Meanwhile add chicken breasts to another bowl and stir in oil and seasonings to coat chicken. Remove potatoes and parsnips from oven and stir.  Push potatoes and parsnips to one side of the sheet pan. Add chicken, zucchini, and tomatoes to other half of sheet pan. Drizzle a little more oil if needed and add fresh rosemary sprigs. Bake for 25 – 30 minutes until chicken and vegetables are done. Remove from oven and enjoy!

Like this dish but feel stuck on how to eat healthy and work on your health goals by yourself? Would you like to decrease your low energy, brain fog, and weight struggles? Or maybe you have autoimmune or chronic health issues. If you’d like help from a health and wellness coach who has not only worked with clients but also walked this journey, contact me here. Let’s talk to see if we’d be a good fit to work together. — Leah Cheshire, NBC-HWC

Chicken and Sweet Potato Soup

Love a chunky soup that’s easy to make and freezes well? And did I mention healthy? Then this Chicken and Sweet Potato soup recipe is for you. And really it can be chicken and any veggie because you can add any variety of vegetables you want. You can make it in the Instant Pot, crockpot, or stovetop. And I also give you an even simpler way of making it at the bottom of the recipe. When I do this simple method, it only takes me about 10-15 minutes to put it together. Then just sit back and let it cook on its own. Win-Win!

Ingredients

  • 6 raw chicken thighs, boneless
  • 2 sweet potatoes, peeled and chopped – about 3 cups (or use butternut squash)
  • 1 cup carrots, peeled and chopped
  • 1 – 2 cups butternut squash, chopped
  • 1 medium yellow onion, chopped
  • 3 tablespoons coconut oil
  • 2 garlic cloves minced
  • 2 teaspoons garlic powder
  • 2 teaspoons kosher salt
  • 1 teaspoon ground sage
  • 4 cups chicken bone broth
  • 2 cups spinach or kale, chopped (no stems)

Instructions

  1. In your Instant Pot* use the sauté setting to heat oil. Add onion and sauté until translucent. Add minced garlic and sauté about 4 minutes. Add all other Ingredients to the Instant Pot (except the kale). Stir well.
  2. Cover and follow your Instant Pot directions to seal. Cook 35 minutes using your soup/stew setting.
  3. When cooking has finished, allow steam to naturally release. Then remove chicken thighs with a slotted spoon. Chop chicken.
  4. Add chicken and kale into Instant Pot. Stir to combine. Keep setting on low for about 5 – 10 minutes. Enjoy!

*Note: this is AIP (Autoimmune Protocol) friendly. If not following that protocol, feel free to add pepper as a seasoning and serve with brown rice or quinoa.

*You can also make this in a crockpot by adding all ingredients and cooking on low 7 – 8 hours.

***UPDATE: Here’s an even simpler way to prepare this. Instead of using fresh vegetables and having to cut them all up, simply buy frozen chopped veggies such as diced onions, butternut squash, carrots, or stew vegetables. Substitute these for the chopped vegetables as noted in the recipe. The dish is delicious and no one will know!

Contact me here if you’d like help in planning and meeting your health goals. I help women over 40 get control of their weight and decrease fatigue, brain fog, and bloating. We will work on small daily steps to help you accomplish your goals. So if you’ve tried by yourself, reach out to me for a free consult. I’d love to work with you. — Leah Cheshire, NBC-HWC.

Chicken Quinoa Bowl

Need a quick dish that uses leftover chicken? Here’s a delicious and easy one I think you’ll like. You can even add whatever cooked leftover veggies or protein you have in the fridge or freezer. I made it in 30 minutes! It’s quick, tasty, and did I mention healthy? And if you already have quinoa made, it’s even faster!

Ingredients

2 – 3 tablespoons Extra Virgin Olive Oil (or avocado oil or coconut oil)

1 – 2 garlic cloves, minced

3 green onions, minced

2 cups cooked and diced chicken (or turkey or even cooked ground beef or turkey)

1 – 2 cups of roasted or cooked vegetables (I used butternut squash and potatoes, but use your favorite like zucchini, yellow squash, sweet potatoes, etc.)

2 cups water (or 1 cup chicken broth/stock and 1 cup water which is what I did for extra flavor)

1 cup quinoa

Salt and pepper, to taste

1 teaspoon basil (plus fresh basil leaves to top)

2 teaspoons balsamic vinegar (I used key lime flavor and have used cranberry pear, but any flavor would be great)

Instructions

To prepare quinoa, add 2 cups water (or broth), 1 cup quinoa, and 1 teaspoon salt to a saucepan, Bring to a boil. Once boiling, turn stove down to simmer for about 15 – 20 minutes until liquid is absorbed. Keep warm.

In a skillet pour oil and heat on low-medium. Add garlic and green onions. Saute just a few minutes. Add chicken and vegetables plus seasonings. Stir well. Add balsamic vinegar and a little more oil or broth/stock if too dry. Simmer on low for 10 – 15 minutes covered until heated through.

Serve chicken dish over the quinoa. Add fresh basil as garnish with another drizzle of balsamic vinegar.

Enjoy!

Want help in eating healthy without feeling deprived? I’d love to help. As a national board certified health and wellness coach, I work with women over 40 who have fatigue, weight issues, hormonal and thyroid problems, and brain fog to help them decrease symptoms using food and lifestyle management strategies. I’d love to help you, too. Contact me here and we can talk. — Leah Cheshire, MCD, CCC-SLP, NBC-HWC

Cranberry Chicken

This is a pretty dish to serve for company or for holidays, but is delicious to make on the weekend. Plus, you’ll have leftovers for the week ahead! The combination of aromatic rosemary, citrus, and cranberries makes this a favorite meal for everyone.

Ingredients

5-6 chicken breasts or thighs (if chicken breasts are large, cut into smaller pieces)

2-3 tablespoons extra virgin olive oil or avocado oil

1 tablespoon of balsamic vinegar

1 tablespoon minced garlic

1/2 – 1 teaspoon salt

1/2 teaspoon pepper

1 – 2 potatoes, white, sweet, or purple (1 if large, 2 if small)

1/2 cup of coconut sugar (or brown sugar or honey)*

1/4 cup orange juice (or use 1 orange blended in your high-speed blender)

2 tablespoons chopped fresh rosemary plus 4 or so extra sprigs

1 – 1 1/2 cups fresh cranberries

4 kumquats (or you can use orange pieces from 1 orange)

1/4 – 1/2 cup of water

Instructions

Preheat oven to 425 degrees. In a large bowl mix the olive oil, balsamic, salt, pepper, garlic, and chopped rosemary. Add chicken and mix to coat all pieces. Allow chicken to marinate an hour or overnight in fridge. In another bowl add diced potatoes, a little olive oil, salt, and pepper. Stir well.

Use an olive oil spray or avocado oil spray to grease a 13 x 9 baking dish. Remove chicken from refrigerator and pour into pan. Add potatoes to pan and stir.

In a small cup or bowl mix orange juice and coconut sugar or honey. Add a little water if too thick. Pour cranberry sauce mixture over the chicken and potatoes. Add fresh rosemary sprigs on top.

Bake covered with foil for 30 minutes. Remove foil and bake 10 minutes or more until done.

Serve over brown rice or quinoa or eat as is. Enjoy!

*I don’t normally cook with sugar in main dishes but since this a special holiday dish, I did. However, you could eliminate the sugar/honey. It would still be tasty! And it’s delicious as leftovers.

I am a national board certified health and wellness coach and help women over 40 who have fatigue, brain fog, bloating, weight issues, as well as hormonal issues including thyroid and autoimmune problems. We focus on nutrition and lifestyle factors to help you have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC

Fall Harvest Cream Soup (Dairy-Free)


So do you enjoy fall weather and crave warm, comfort food like I do? This recipe will fill that desire. And really in any season you’ll love this soup. Sweet potatoes and carrots are included for vitamins A, B, C, D, and K as well as minerals calcium, iron, and magnesium. Plus, add an apple for a little extra sweetness and more antioxidants.

Ingredients

2 – 3 tablespoons olive oil or coconut oil

1 onion, chopped

2 garlic cloves, minced

2 sweet potatoes, peeled and chopped

3 carrots, peeled and chopped

1 bag of frozen butternut squash (or 2 cups fresh and chopped)

1 Granny Smith apple, peeled and chopped (or use a sweeter apple like gala or honeycrisp)

4 cups of chicken or vegetable broth

2 teaspoons salt

1 teaspoon basil

½ teaspoon onion powder

*Optional: can add 1/2 cup dairy free milk such as coconut, hemp, or almond if desired

Instructions

Stovetop: In a large pot add oil and then sauté onion until translucent. Add garlic and sauté for another 2 – 3 minutes. Add rest of ingredients and bring to a boil. Cook on low for about 40 minutes until vegetables are tender. Remove from stove and puree in blender. Or use an immersion blender.

Crockpot: If cooking in your crockpot simply saute the onion and garlic in a skillet first. Then transfer the sauteed onion and garlic to the crockpot. Then add the rest of the ingredients and turn on low for 5 – 6 hours. Remove and puree as noted above.

Instant Pot: You can saute the onion directly in the instant pot with the oil for about 4 minutes; then saute the garlic another 2 – 3 minutes. Add the remaining ingredients. Set your instant pot to cook either on manual or soup/stew setting for 10 – 15 minutes. (Or follow your manufacturer’s instructions.) Then remove and puree as noted.

Finishing instructions:

You may have to puree in two batches, depending on the size of your blender carafe. Pour into quart-size mason jars. Allow to cool about 30 minutes before putting lids on, and then store in the refrigerator for several days or in smaller portions in freezer-safe containers and pop into freezer. This soup is great as leftovers. Enjoy!

Option 1– add cooked and diced chicken or turkey after soup is pureed.

Option 2- add cinnamon and/or nutmeg when serving.

Do you like this dish but feel stuck on how to eat healthy and work on your health goals by yourself? If you’d like help from a health coach who not only works with clients but has walked the journey you are right now, contact me here, and we can talk to see if we’d be a good fit to work together. I work with women who have fatigue, bloating, weight issues, and some even have thyroid problems. We use lifestyle and nutritional modifications to help them feel better and fulfilled in life. — Leah Cheshire, NBC-HWC

Lemon Artichoke Chicken

Want a quick yet delicious chicken dish that’s light and refreshing? Try this lemon artichoke chicken dish. You can make it in the instant pot or on the stove. I like to serve it over zoodles or butternut squash “rice.”

Ingredients

3 tablespoons coconut oil or olive oil

1 package chicken breast tenders

2 teaspoons salt

1 teaspoon basil

1 teaspoon poultry seasoning

1 teaspoon garlic

1 teaspoon onion powder

2 cups chicken broth

1 can artichokes

2 tablespoons lemon juice

Fresh basil (optional)

Instructions

Mix seasonings in small bowl and sprinkle on chicken. Turn instant pot to the sauté setting and pour oil into it. Wait until hot. Brown chicken for several minutes on both sides. (May need to do this in groups.) Once browned, remove chicken to a plate. (Note: for quicker prep – eliminate browning the chicken – still tastes great!) Pour ½ cup broth into the instant pot and stir to loosen browned bits (you’re deglazing which provides more flavor). Return chicken to the instant pot. Pour remaining broth, artichokes, and lemon juice over the chicken. Set instant pot to the poultry setting for 6 minutes (or follow your manual instructions). Allow for the natural release. Then remove and add fresh cuts of basil. Enjoy!

Optional: Serve over quinoa, zucchini noodles, or butternut squash-cauliflower “rice.”

*For stove-top prep, use a large skillet or medium-sized pan. Follow above instructions and cook on low-medium until chicken is done.

Do you ever feel like healthy eating or meal prep is too hard and then you just give up? If so, I can help. I’m able to help clients fit into clothes better, decrease symptoms like fatigue and pain, and achieve health goals through simple nutrition and lifestyle habits. So contact me here for a free discovery call. Change is just one step away.

No Chili Chili

This is a warm and soothing meal that substitutes as a chili for those who cannot eat regular chili due to food allergies or sensitivities to chili powder and nightshades like tomatoes. The soup is hearty and flavorful. One additional bonus is that warm foods are more soothing than cold foods to those who may have tummy issues. So this dish accomplishes that plus nourishes with vitamins, minerals, antioxidants. Great dish in winter or summer.

Ingredients

4 tablespoons coconut or avocado oil, divided

2 pounds ground turkey or ground chicken

1 onion, diced

2 cloves garlic, minced

1 beet, peeled and diced

6-8 baby carrots or 3 regular carrots, diced

1 teaspoon salt

1 teaspoon onion powder

½ teaspoon basil

1 teaspoon oregano

Optional – ½ teaspoon cinnamon

4 cups of bone broth (homemade or boxed – chicken or beef)

Optional: avocado, diced

Instructions

Heat 2 tablespoons oil in skillet and brown the turkey. Drain and set aside. In the instant pot or another pot on the stove, heat oil. Add onions and sauté until clear. Add garlic and sauté about 2-3 minutes more. Pour bone broth into pot and add all ingredients including turkey. If cooking on the stove, bring to a boil and then simmer for 30 minutes. If using an instant pot, seal and follow manufacturer recommendations. I cooked it in the instant pot on the soup setting for 20 minutes. Allow to naturally release. Serve with diced avocado if desired. Freezes well.

If you have food sensitivities and can’t figure out why or what to eat, reach out to me for extra help. As a health and wellness coach, I help clients learn to identify their food triggers and eat healthy according to their body. Click here for a free 20 minute discovery call to see how we can work together. – Leah Cheshire, NBC-HWC

Stuffed Acorn Squash

Here’s a scrumptious recipe that even your children will love. Made with acorn squash, beef or turkey, seasonings, rice or quinoa, and your favorite toppings, this is a wonderful lunch or dinner accompanied by a salad or soup. Acorn squash is a winter squash that is not only delicious but also full of nutrients including vitamins A, B, C and minerals potassium, iron, and magnesium. It contains all macronutrients — protein, carbs, and fat — plus it’s full of fiber. Although it’s prime season is the fall through winter, many places have acorn squash year round. So enjoy it all the time in soups, smoothies, and as a side or even dessert.

Ingredients

1 acorn squash

1-2 T coconut or avocado oil

1/4 t salt

1/4 t Basil

1/2 pound ground beef, ground turkey, or beef or turkey sausage

1/2 t salt

1/2 t basil

1/2 t oregano

1/2 t garlic powder

1 teaspoon fresh ginger grated

1/4 cup water or bone broth

Parsley

Olive or avocado oil as desired

1/2 cup brown rice

1 1/4 cups water

Salt

Optional toppings: additional olive or avocado oil, slivered almonds, pumpkin seeds, fresh basil, diced and cooked squash

Ingredients

Preheat oven to 350 degrees. Cut an acorn squash in half. Place into lined loaf pan or on a baking sheet cut side up. Drizzle a little olive oil, salt, and basil on top. Bake for 35 min cut side up. Flip so squash is cut side down and bake about 10-15 min more or until tender when poked with a fork.

Rice: Pour water into a pot and bring to a boil. Add rice and salt. Stir, cover, and turn down to simmer for 40-45 minutes or until water is absorbed. Use a fork to fluff.

While the squash is baking and the rice is simmering, pour a little oil into a skillet and brown the meat or sausage. Season with salt, basil, oregano, garlic powder, and ginger. Drain if needed. Add extra oil and about 1/4 cup bone broth or water.Turn on low.

Once rice and the squash are both done, time to assemble. In a bowl pour meat, rice, any extra seasonings, and drizzle a little oil. Stir well. Place half a squash into 2 individual bowls. Pour meat and rice mixture on top. Sprinkle parsley and any other desired toppings. Enjoy!

*Options: You could use quinoa or wild rice instead of brown rice. Follow directions on package. Add other seasonings such as rosemary, sage, or flavored olive oils.

Do you want help in eating healthy without feeling deprived? Unable to figure out how to eat for your particular health issues – maybe you have aches and pains, pains, fatigue, fuzzy thinking, or digestive symptoms? Maybe you have an autoimmune condition or are in perimenopause or menopause? I’m here to give you hope. You can achieve your health goals with support and accountability. I’d love to help you. Contact me here and we can talk. — Leah Cheshire, NBC-HWC

Turkey Meatballs

Ingredients:

1 pound ground turkey

1 tablespoon coconut flour (used as a binder)

1 teaspoon salt

1 teaspoon oregano

1 teaspoon garlic powder

1 teaspoon basil (dried or you can use fresh – just add extra if fresh)

1 tablespoon avocado oil or olive oil (plus more for hands)

1 tablespoon balsamic vinegar

Instructions:

Line a baking sheet with parchment or grease it with olive or coconut oil.  Preheat oven to 375 degrees. Add all ingredients to medium-sized bowl. Rub hands with a little avocado or olive oil to prevent sticking. Form into small balls and place on pan. Bake for 20 – 25 minutes (depending on size of balls). Remove from oven and enjoy! Once cooled, these freeze well. (Freeze in single layer, then move to a freezer-safe container.)

Feel like eating healthy is too much work? Or feeling overwhelmed with getting your eating and health back on target? That’s what I help clients with – goal setting and accountability. Contact me here, and we can talk to see if we’d be a good fit to work together.

Vegetable Beef Stew

Is it cold in your neck of the woods? Or maybe you just wish it were? In the Deep South our winter temps fluctuate per day. But who doesn’t love a bowl of stew or soup in the evening? Or maybe as a quick lunch. Here’s a delicious vegetable beef stew you can make in the instant pot or crock pot or even on your stove.* It’s healthy, filling, and makes enough for 6 – 8 servings. Add a salad (plus healthy fat in your salad dressing), and you’ve got a complete meal. And for convenience, you can use pre-purchased chopped veggies in the produce section or use frozen, chopped veggies.

Do you know what a slurry is? It’s just a thickening mixture make of equal parts flour and water to thicken soups, stews, or sauces. So we will use that at the end to thicken your stew. Fun – now you know a new term! This freezes well so eat it tonight, then freeze for next week if your family doesn’t like leftovers the same week. (See a big time-saver tip below.)

Ingredients

2 – 3 pounds of stew meat (or you can use a boneless chuck roast and cut into pieces

3 tablespoons coconut oil or olive oil

1 large onion, cubed (small pieces about 1 inch or use frozen and chopped for convenience)

2 cloves garlic, minced (tiny pieces about 1/8 inch)

3 carrots, cubed (or use a bag of frozen carrots)

1 large baking potato, cubed

1 large sweet potato, cubed

2 – 3 Cups beef or vegetable broth (if you want to make soup instead of stew, add more)

1 can, 15 ounces, tomato sauce

2 teaspoons salt

1 teaspoon of each: basil, oregano, thyme

½ teaspoon of each: garlic powder, onion powder, dried parsley

1 bay leaf

Thickening Slurry:

2 tablespoons arrowroot flour (or tapioca flour)

2 tablespoons water

Instructions

In an Instant Pot: Set the instant pot to sauté. Add 2 tablespoons of coconut oil until hot; then add beef. If all cubes don’t fit, that’s ok. Just brown half. Sear the beef for 4 minutes, then stir until browned all over. Remove first batch to a plate. Add another tablespoon of coconut oil and then sear second batch until all beef is browned. Remove second batch to plate.

Cut up vegetables while beef is browning. (Or cut up a day ahead to make life easier.) Once all beef has been removed from the instant pot, add onions until softened. Next add garlic and cook for about a minute. Add broth and stir bottom of pot to remove crusty and browned bits. (These add flavor!)

Then add carrots, potatoes, all spices, and beef. Stir well. Pour tomato sauce on top but don’t stir. Close and be sure to seal instant pot. Cook on high (I use my meat/stew button) for 35 minutes but follow your manufacturer’s directions. Allow natural release for at least 15 minutes (or If I’m gone, the instant pot will just click itself on low til I get home). Vent to release and open lid. In a small jar add the slurry ingredients (flour and water) and shake well. Pour into pot and replace lid. Simmer on low for about 15 minutes or until dinnertime.

Serve over riced cauliflower or riced cauliflower/sweet potato blend or regular rice.

*Options:

Crockpot: Sear meat first in a skillet on the stove as well as brown onions and garlic before placing in crockpot. Then add remaining ingredients. Cook on low 8 – 9 hours (or follow your manufacturer’s instructions).

Time-Saver Tip: Or for convenience, skip the browning and just dump all the ingredients into the actual pot the night before. Store the pot in your fridge. The next morning put the pot into your crockpot base and turn it on. Easy peasy!

Stovetop: Using a large pot on your stove, follow directions but bring to a boil after adding all ingredients; then cook on low for 1 – 2 hours. You can also add peas or green beans in final 15 minutes of cooking the stew.

*Want help in eating healthy without feeling deprived? Need accountability and guidance to help decrease your fatigue, bloating, and weight issues? I’d love to help. Contact me here and we can talk.