SAUSAGE, KALE, AND SWEET POTATO SOUP

•  2 tbsp olive oil
•  1 lb ground turkey or pork sausage
•  1 medium white onion chopped
•  3 cloves garlic minced
•  2 large sweet potatoes skinned and chopped
•  10 oz sliced mushrooms
•  5 cups chicken broth
•  1 cup dry white wine*
•  2 tbsp apple cider vinegar
•  1 tbsp dried basil
•  1 tsp sea salt plus extra to taste
•  1/2 tsp fresh ground pepper
•  3 cups roughly chopped kale
•  2 tbsp freshly chopped thyme optiona
  1. For the Instant Pot:
  2. Select the saute function on your instant pot. Let it heat up (about 2 minutes). Add olive oil to coat the pot, and toss in ground sausage. Cook until almost cooked through, about 5 minutes. Add onion and garlic. Cook for another 3-4 minutes.
  3. Add sweet potatoes, mushrooms, chicken broth, wine, vinegar, dried basil, salt, and pepper. Secure the lid.
  4. Select manual and cook at high pressure for 8 minutes. Select cancel and use a quick release.
  5. Open lid and add kale. Let cook with lid open for another 3-4 minutes, or until kale is softened but not wilted. Add additional salt if needed. Garnish with fresh thyme and serve.
  6. For the Slow Cooker:
  7. Heat up a large skillet to medium high heat. Coat your pan with olive oil and add sausage. Cook for 5 minutes, then add in onion and garlic and cook another 3-4 minutes.
  8. Place sausage mixture in your slow cooker. Add sweet potatoes, mushrooms, chicken broth, white wine, vinegar, basil, salt, and pepper.
  9. Set your slow cooker to low and cook for 4 hours.
  10. At the end of 4 hours, add kale and stir. Let cook for another 10-15 minutes, or until kale has softened.
  11. Serve hot with fresh thyme.

  RECIPE NOTES

  
  

  *For a Whole30 approved soup, use 3/4 cup additional chicken stock with 1/4 cup white wine vinegar in place of the white wine.

PORK ROAST WITH MUSHROOM GRAVY

Ingredients

• 2 to 3pound pork roastpreferably a fatty cut
• 1teaspoon sea salt (real salt)
• 1/2teaspoon black pepper
• 4cups  chopped cauliflower
• 1medium onion, chopped
• 4cloves garlic
• 2ribs  celery
• 8ounces portabella mushroomssliced
• 2tablespoons organic coconut oilor ghee
• 2cups  filtered water

Instructions

1. In the bottom of your pressure cooker, place cauliflower, onion, garlic, celery and water. Top with pork roast and season with sea salt & pepper. 
2. Cook under pressure for 90 minutes if your roast is frozen, 60 minutes if completely thawed. Quick depressurize following manufactures directions.
3. Carefully remove pork roast from the pressure cooker and place in an oven proof dish. Bake at 400 degrees while preparing the gravy, this helps to render the fat and crisp up the edges of the pork to be more like as if it was slow roasted.
4. Transfer cooked vegetables and broth to your blender and blend until smooth, set aside.
5. In your (dirty) pressure cooker (on the saute function) cook mushrooms in coconut oil until soft, roughly 3-5 minutes. Add blended vegetables and continue to cook on the saute function until it is thickened as desired. 
6. Serve mushroom gravy over shredded pork. 

CHICKEN BUTTERNUT QUINOA STEW

INGREDIENTS

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 1 1/2 teaspoons dried oregano
• 4 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1 1/2 pounds boneless, skinless, chicken breasts
• 1 can (14-ounce) petite diced tomatoes
• 3 cups chopped butternut squash (about 1 medium squash, peeled and seeded)
• 2/3 cup uncooked quinoa
• 3/4 teaspoon salt
• 1/2 teaspoon pepper
• 1 to 2 cups chopped fresh spinach

• INSTRUCTIONS

  1. In large pot, heat oil over medium heat. Add the onion, oregano, and garlic. Saute for about 5 minutes, stirring often, until onion is softened.
  2. Add the broth, increase heat to medium-high, and bring to a boil.
  3. Add the chicken and boil until it is cooked through, about 7-10 minutes. (If you are using large pieces of chicken, I recommend cutting each piece in half to help it cook faster.) Transfer the cooked chicken to a plate and set aside.
  4. Add tomatoes, squash, and quinoa to the pot. Reduce heat and simmer for about 15 minutes, until the squash is tender and the quinoa is cooked. If desired, mash up some of the squash pieces. 
  5. Shred the chicken and return it to the pot. Stir in the salt and pepper. Add more to taste, if needed.
  6. Stir in the chopped fresh spinach and cook for 1-2 minutes until it is wilted. Serve warm.

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     INSTANT POT

  1. Set Instant Pot to saute and add the oil. Once oil is hot, add the onion, oregano, garlic, and chicken (uncooked and diced); saute, stirring often, until onions soften, about 5 minutes. Then add the broth, tomatoes, squash, and uncooked quinoa. Cook for 5 minutes at high pressure, until squash is tender, chicken is cooked through, and quinoa is cooked. Use Natural Pressure Release for 2-3 minutes, and then use a Quick Pressure Release. Add salt and pepper, to taste. Add spinach and stir for a minute or two, until wilted. Serve warm.

PALEO CHICKEN TIKKA MASALA

INGREDIENTS

• 1.5 -2 lbs chicken thighs, cut into bite-sized pieces*
• 1 medium yellow onion, chopped
• 1 Tbsp minced garlic
• 1 Tbsp minced ginger
• 1 Tbsp curry powder
• ½ Tbsp sea salt
• ½ Tbsp ground cumin
• ½ tsp ground turmeric
• 1 tsp paprika
• ¼ tsp cinnamon
• ¼ tsp black pepper
• ¼ teaspoon cayenne pepper, (or more for heat!)
• 14oz (1 can) tomato puree
• ½ can full fat coconut milk
• 2 bay leaves
• 1 Tbsp arrowroot
• 2 tablespoons filtered water

For serving

• Cilantro
• Oven roasted cauliflower rice

DIRECTIONS

Slow Cooker Instructions

1. Combine the cut up chicken, onion, garlic, ginger, all the spices, and sea salt in the slow cooker. Stir with a wooden spoon so all the pieces are evenly coated.
2. Peel and dice the onion. Peel and mince the garlic and ginger.
3. Stir in the tomato puree, coconut milk and bay leaves. Stir to combine well.
4. Cover and cook for 6 hours on low.
5. When the timer is almost done, whisk together the 2 Tbsp water and arrowroot to create a slurry. Pour over the chicken and gently stir. Let it cook with the top off for an additional 10 minutes so the sauce will thicken.
6. Serve warm, with oven-roasted cauliflower rice and chopped cilantro!

Instant Pot Instructions

1. combine all the ingredients except the coconut milk, arrowroot, and water in the instant pot. Stir everything to make sure it's well mixed and the chicken is nestled in the sauce.
2. Secure the lid, and press the poultry button (it should read 15 minutes). Allow the cycle to finish, then quick release the pressure valve.
3. Don't turn off the IP yet - allow it to stay on the warm setting while you whisk together the 2 Tbsp water and arrowroot to create a slurry. Pour over the chicken and gently stir in the coconut milk.
4. Let the sauce thicken for a few minutes - then serve warm over cauliflower rice with cilantro on top!

NOTES

You can substitute a combination of chicken breasts and thighs, but if you use all chicken breasts, cut them into larger pieces so they don’t overcook.

SLOW COOKER SAUSAGES, KALE AND SWEET POTATO SOUP

PREP TIME
15 MINUTES

COOK TIME15 MINUTES

TOTAL TIME30 MINUTES

SERVINGS6 SERVINGS

AUTHORAMY

INGREDIENTS

•  2 tbsp olive oil
•  1 lb ground turkey or pork sausage
•  1 medium white onion chopped
•  3 cloves garlic minced
•  2 large sweet potatoes skinned and chopped
•  10 oz sliced mushrooms
•  5 cups chicken broth
•  1 cup dry white wine*
•  2 tbsp apple cider vinegar
•  1 tbsp dried basil
•  1 tsp sea salt plus extra to taste
•  1/2 tsp fresh ground pepper
•  3 cups roughly chopped kale
•  2 tbsp freshly chopped thyme optional

INSTRUCTIONS

for the instant pot

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For the Instant Pot:

1. Select the saute function on your instant pot. Let it heat up (about 2 minutes). Add olive oil to coat the pot, and toss in ground sausage. Cook until almost cooked through, about 5 minutes. Add onion and garlic. Cook for another 3-4 minutes.
2. Add sweet potatoes, mushrooms, chicken broth, wine, vinegar, dried basil, salt, and pepper. Secure the lid.
3. Select manual and cook at high pressure for 8 minutes. Select cancel and use a quick release.
4. Open lid and add kale. Let cook with lid open for another 3-4 minutes, or until kale is softened but not wilted. Add additional salt if needed. Garnish with fresh thyme and serve.
5. For the Slow Cooker:
6. Heat up a large skillet to medium high heat. Coat your pan with olive oil and add sausage. Cook for 5 minutes, then add in onion and garlic and cook another 3-4 minutes.
7. Place sausage mixture in your slow cooker. Add sweet potatoes, mushrooms, chicken broth, white wine, vinegar, basil, salt, and pepper.
8. Set your slow cooker to low and cook for 4 hours.
9. At the end of 4 hours, add kale and stir. Let cook for another 10-15 minutes, or until kale has softened.
10. Serve hot with fresh thyme.