The Paleo Mama

Homegrown and Handmade

My Recipes

Whole30 Instant Pot BBQ Chicken – plus a Sugar Free BBQ Sauce!

by Leave a Comment

Easy and delicious, this sugar free BBQ sauce is delicious and easy to make, blend it up and pour over the chicken. Ready in 30 minutes! I’m confident you are going to love this Whole30 Instant Pot BBQ Chicken recipe! Remember to snag these Whole30 Meal Plans to help support your meal planning when you aren’t using your Instant Pot. 

Be sure to check out my favorite Whole30 Instant Pot recipes here. 

Whole30 Instant Pot BBQ Chicken

Ingredients: 

For the Sauce: 

Instructions: 

  1. Place the chicken with the salt and oil in your pressure cooker. 
  2. Combine all of the bbq sauce ingredients in your blender and blend until smooth. 
  3. Add half of the sauce to the pressure cooker with the chicken. 
  4. Set to cook on high for 15 minutes. 
  5. Release the pressure manually. Open the lid and set to reduce or sauté for 10 minutes.
  6. Use two forks to shred the chicken while it reduces, once the liquid in the pressure cooker has reduced by half stir in the remaining bbq sauce. Stir to combine and serve! 

  • Prep 5 minutes
  • Serves 6
  • Per serving: Calories 224, Fat 10.2, Carbs 4.5, Protein 27.5  

Whole30 Instant Pot BBQ Chicken
Serves 6
Write a review
Save Recipe
Print
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Ingredients
  1. 1 ½ pounds boneless skinless chicken thighs
  2. 1 teaspoon salt
  3. 1 tablespoon avocado oil
  4. ½ cup Whole30 compliant marinara sauce or tomato sauce
  5. 2 tablespoon coconut aminos
  6. 2 cloves garlic
  7. 3 tablespoons coconut or red wine vinegar
  8. 2 pitted medjool dates (optional)
  9. 1 tablespoon Dijon mustard
  10. 1 tablespoon Red Boat fish sauce
  11. 1 teaspoon Chinese 5 spice
  12. 1 teaspoon onion powder
  13. 1 teaspoon smoked paprika or ground black pepper
Instructions
  1. Place the chicken with the salt and oil in your pressure cooker.
  2. Combine all of the bbq sauce ingredients in your blender and blend until smooth.
  3. Add half of the sauce to the pressure cooker with the chicken.
  4. Set to cook on high for 15 minutes.
  5. Release the pressure manually. Open the lid and set to reduce or sauté for 10 minutes.
  6. Use two forks to shred the chicken while it reduces, once the liquid in the pressure cooker has reduced by half stir in the remaining bbq sauce.
  7. Stir to combine and serve!
Notes
  1. Serves 6
  2. Per serving: Calories 224, Fat 10.2, Carbs 4.5, Protein 27.5
The Paleo Mama https://thepaleomama.com/

How to Make a Collagen Matcha Latte Recipe

by 13 Comments

There’s something about the chill in the air that makes me want to make my daily Collagen Matcha Latte recipe, sit down in our living room (which I recently won a year-long debate about why we should move our TV out of our living room…score!), read a book under a fluffy blanket, turn on the fireplace, and sip on the green, frothy, matcha ecstasy (I kid you not). 

This Collagen Matcha Latte recipe has become part of my daily rituals. I’ve posted about it many times on my Instagram page and figured it was time to share this recipe I have been keeping all to myself like a big block of Lily’s chocolate. 

What is Matcha?

Matcha tea —the green powdered tea imported from Japan—is all the craze right now, and rightly so. 

  • It relaxes you without making you sleepy.
  • It delivers caffeine into the bloodstream in a much more measured way than coffee.
  • Its caffeine effects last up to 4-6 hours, compared to coffee’s high and then quick crash.
  • There is evidence that it has some weight loss benefits.

There’s “a latte” of this Collage Matcha Latte recipe to go around. If you haven’t ever tried adding collagen to your drinks and smoothies, then let me convince you of this (new-ish) superfood that is taking over the Google trends. 

What is Collagen?

Collagen, the most abundant protein in the body is made of long chain amino acids. This protein is only found in animals. Even in humans from skin to blood vessels. The highest concentration is found in bones and connective tissue. 

Collagen is what makes our hair and nails strong, makes our skin bounce back and it even repairs the gut lining. Unfortunately, with age, the naturally occurring collagen in our bodies begins to decline. This is why we get wrinkly! 

Fortunately, quality collagen supplements are ever so popular and making them quite easy to purchase. The collagen supplements come in a powder form. Made from the bones and connective tissue of pastured animals. They are completely tasteless, which is why you can get away with adding it to your coffee or your new collagen matcha latte tea!

What is the difference between collagen and gelatin?

Collagen and gelatin supplements come from the same place. The gelatin however will gel liquids, while collagen is water soluble. The reason for this is that the collagen proteins are further broken down so they dissolve in cold fluid. That is why collagen supplements often say hydrolyzed collagen and/or collagen peptides. 

Benefits of collagen?

Supplementing with collagen has many benefits that include stronger and healthier hair, nails and skin. More importantly collagen proteins and amino acids heal and patch up leak gut, contributing to better overall health. 

Collagen is a fantastic source of protein too, with about 11g of protein per scoop. This allergen friendly, unflavored, unscented, clean protein supplement can be added to smoothies, soups, coffee and even tea!

Try adding in 2 scoops of collagen to your daily routine and see what benefits you experience! 

And you’re welcome 🙂 

Collagen Matcha Latte Recipe

Ingredients:

  • 12 ounces steamed water
  • 1 teaspoon matcha powder
  • 5-10 drops liquid stevia  
  • 1/2 teaspoon Ceylon cinnamon
  • 1 tablespoon coconut or MCT oil (if you have never added coconut oil or MCT oil to your hot beverages, then start by adding 1 teaspoon to avoid digestive discomfort)
  • 1 tablespoon grass fed butter or ghee (same tip here! Start with 1 teaspoon) 
  • 2 scoops collagen 

Instructions: 

  1. Heat 12 ounces water until steaming, not boiling. 
  2. Combine the hot water, matcha, stevia, cinnamon, coconut oil and butter in a blender. 
  3. Blend until frothy, lower the power and add in the collagen, blend for another 10 seconds until dissolved. 
  4. Sip, enjoy, and be sure to share this Collagen Matcha Latte Recipe with your friends and family! 

Collagen Matcha Latte
Serves 1
A delicious frothy matcha latte that includes Collagen, one of the best superfoods for your health!
Write a review
Save Recipe
Print
Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 12 ounces steamed water
  2. 1 teaspoon matcha powder
  3. 20 drops liquid stevia
  4. 1 teaspoon Ceylon cinnamon
  5. 1 tablespoon coconut or MCT oil
  6. 1 tablespoon grass fed butter
  7. 2 scoops collagen
Instructions
  1. Heat 12 ounces water until steaming, not boiling.
  2. Combine the hot water, matcha, stevia, cinnamon, coconut oil and butter in a blender.
  3. Blend until frothy, lower the power and add in the collagen, blend for another 10 seconds until dissolved.
  4. Sip, enjoy!
Notes
  1. Tips: If you have never added healthy fats to your hot beverages, start by just adding 1 teaspoon of each and then increase.
The Paleo Mama https://thepaleomama.com/

One Month of the BEST Whole30 Instant Pot Recipes

by Leave a Comment

I can’t think of a better way to begin a new year than by readying myself with a commitment to 31 days of Whole30 eating, and by getting my menus set by choosing some delicious recipes made in my oh-so-handy and timesaving Instant Pot! 

These Whole30 Instant Pot will give you the convenience of using the Instant Pot while staying on track with your Whole30. 

On the days you don’t want to use your Instant Pot then let me tell you about these Whole30 meal plans that I am using! They have saved me so much time in between cleaning up the Instant Pot.

How about it? Do you want to get READY, SET, GO with me for your next thirty days? 

What’s the Whole30?

Like me, you may have already used the Whole30 Program before…maybe even several times. But if you haven’t, and aren’t sure what you need to know about it, let me reintroduce a few simple things about it to remember. (You can find an abbreviated version of it here.)

Eat real food.

Just remember—if it’s real food, you can eat it. Here’s a list of some delicious real food to include in your daily menus:

  • Moderate portions of meat, seafood, and eggs
  • Lots of vegetables
  • Some fruit
  • Plenty of natural fats, herbs, spices, and seasonings.

It will be easiest for you to remember to choose foods with very few ingredients—all of which are prounounceable. Even better, choose whole, unprocessed foods with no extra ingredients at all.

Avoid the following for 30 days.

This simple listing of foods to avoid will get you ready to be successful with the Whole30 program. Remember—no cheating allowed!

  • No sugar—real or artificial. That means no maple syrup, honey, agave nectar, coconut sugar, date sugar, stevia, Splenda, or any other artificial sugars (don’t even think about complaining cause it’s JUST 30 days!)
  • No alcohol in any form, even in cooking.
  • No grains. This includes wheat, rye, barley, oats, corn, rice, millet, bulgar, sorghum, sprouted grains, and all gluten-free things like quinoa, amaranth, buckwheat, or grain starches.
  • No legumes, including beans of any kind. No peanut butter either, and no soy or soy products.
  • No dairy. No cow, goat, or sheep’s milk products of any kind,
  • No baked goods, junk foods, or treats with “approved” ingredients.

No weighing or measuring for 30 days.

Do not step on the scales or take any body measurements for the entire 30 days. The Whole30 program is about so much more than weight loss.

Exceptions to the rules.

Yes, even with the Whole 30 program there are some exceptions. You can have any of these foods: ghee, fruit juice, green beans or snap peas, vinegar, coconut aminos and salt. (This Whole30 section adapted from here.) 

What’s an Instant Pot? 

Seriously? What rock have you been living under?! This modern take on a pressure cooker is like crockpot cooking on crack. We whip up a whole chicken in less than 25 minutes! It’s insane! In addition to pressure cooking, you can also use the slow cooker, steam, saute, yogurt, and rice function! Here’s where you can buy it.

 

Whole 30 READY, Instant Pot SET, Now GO

Using these Whole30 Instant Pot recipes will save you so much time! Just take a day before you begin to carefully choose some recipes to try, and then make a shopping list and get as many items ready so all you have to do is fill the Instant Pot and let it do its sweet work.

Whole 30 Instant Pot Breakfast Recipes 

You may choose to concentrate using your instant pot mainly for your dinner menus. However, there are some delicious Whole30 instant pot breakfast ideas that you may want to try. Let me recommend these five:

Instant Pot Hard-Boiled Eggs (+ a how to peel farm fresh eggs tutorial) – from Your’s Truly 🙂 

Instant Pot Paleo Breakfast Casserole – from Once a Month Meals

Ingredients: 

  • Coconut Oil
  • Leek
  • Garlic, Cloves
  • Kale
  • Eggs
  • Sweet Potato
  • Sausage, Breakfast

Click here to go to the Instant Pot Breakfast Casserole recipe

 

Easy Instant Pot Applesauce –  from Stupid Easy Paleo

Ingredients: 

  • 3 lb apples
  • Apple pie spice
  • Ghee or grass-fed butter
  • Cloves
  • Sea salt
  • Star anise, optional
  • Water

Click here to go to the apple sauce recipe

Crispy Potatoes – from Nom Nom Paleo 

Ingredients: 

  • Fingerling or Yukon Gold potatoes
  • Ghee, avocado oil, or favorite cooking fat
  • Kosher salt
  • Freshly ground black pepper
  • Italian parsley
  • Medium lemon

Click here to go to the crispy potatoes recipe. 

 

Whole30 Breakfast Bake with Sausage, Eggs, Spinach, and Mushrooms – from 40 Aprons

 

14 Whole30 Instant Pot Lunch Recipes

You will find  that one of the best ways to plan your Whole30 lunch menus is to use leftovers from your Whole30 dinners.

So grab a pre-made Mason Jar Salad or use 1 of these 13 on-the-go lunch ideas!  

  • California Club on a Sweet Potato Bun 
  • Chicken Cobb Salad With Buffalo Ranch
  • Salmon Asparagus Bundles 
  • Buffalo Chicken Stuff Yams 
  • Thai Meatball and Egg Drop Soup 
  • Kale Salad with Sautéed Apples 
  • Vegetarian Thai Curry Salad 
  • Greek Meatballs with Avocado Tzatziki Sauce 
  • Pesto Chicken Zoodles 
  • Curried Cauliflower Rice and Kale Soup 
  • Chipotle Pulled Pork Lettuce Wraps 
  • Roasted Garlic Chicken Salad in Red Pepper Boats 
  • Lemon Tahini Tuna Salad 
  • BBQ Meatloaf Muffins with Sweet Potato Topping 

Click here to go to those delicious lunch recipes.

 

Whole30 Instant Pot Dinner Recipes

You will find that your Instant Pot is your best friend when it’s time to put together your dinner meal after a busy day. Without a plan, dinner is the meal most likely to be sabotaged just because you are too tired to figure out what to eat. So plan ahead. Here are twenty delicious Instant Pot Whole 30 recipes to get you started.

Chicken Recipes

Sugar Free BBQ Chicken – from Your’s Truly 

Instant Pot Chicken Tacos – from Real Food Dietitians 

Ingredients: 

  • Chicken breast or thighs
  • Salsa
  • Water
  • Various Spices
  • Salt and Pepper
  • Salad greens or bibb lettuce
  • Fresh cilantro
  • Toppings: Fresh chopped veggies of choice, olives, avocado, fresh salsa, lime wedge etc.

Click here to go to Slow Cooker Chicken Taco Recipes

 

Chicken Tortilla-Less Soup – from 40 Aprons

Ingredients: 

  • Boneless Skinless Chicken Breasts
  • Diced Tomatoes 
  • Chicken Broth
  • Chipotle peppers in adobo sauce
  • Adobe sauce
  • Onion
  • Various Spices 
  • Zucchini
  • Coconut Milk 

Click here to go to Chicken Tortilla-less Soup recipe. 

Buffalo Chicken Meatballs – from What Great Grandma Ate

Ingredients:

  • Ground chicken
  • Almond meal
  • Salt
  • Garlic cloves 
  • Green onions
  • 2 tbsp ghee
  • Hot sauce
  • Butter or ghee
  • Chopped green onions, for garnish

Click here to go to Buffalo Chicken Meatballs recipe. 

Beef Recipes

Texas Beef Chili – from My Heart Beets

Pot Roast and Gravy – from Zen Belly

Mexican Meatloaf – from Predominately Paleo 

Instant Pot Taco Stuffed Potatoes – from PaleOMG

Pork Recipes

Crispy Mojo Pork – from Zen Belly

Instant Pot Baby Back Ribs – Real Food Dietitians 

 

Delicious Soups and Stews

Low Carb Beef Stew – from Low Carb Maven 

Creamy Taco Soup – The Movement Menu

Minestrone Soup – from Our Paleo Life

Try these simple Instant Pot “Hacks”

You will soon discover that your Instant Pot is so much more useful during your Whole30 program than just for developing these recipes. Here’s some Instant Pot “hacks” that you will enjoy too. 

Get Ready…Get Set…Now GO!

These recipes should get you started on one of the most exciting and life-transforming things you may do early this year. Once you get started and begin to see the great benefits of my Ready, Set, Go round-up post you will probably want to redo the Whole30 Program several times this year. And I know for sure you will discover that your Instant Pot is probably the most valuable kitchen helper that you have.

Remember to subscribe to Real Plans Whole30 for even more recipes to help you finish your Whole30 strong! 

The most indispensable ingredient of all good home cooking: love for those you are cooking for.

—Sophia Loren

 

Keto Pumpkin Cheesecake Bites

by Leave a Comment

Hey you pumpkin friend! I got you covered this year. I know you are probably trying to stay Keto, Paleo and low-carb this holiday season, so let me help you out. Keto Pumpkin Cheesecake Bites are just for you, love. And because I’m in Florida right now and don’t feel like turning on my oven only to have my entire RV home become 90 degrees….I’m giving you these NO-BAKE pumpkin cheesecake bites to you. 

You’re welcome 🙂 

Keto Pumpkin Cheesecake Bites

For the crust:

  • 2 cups fine ground almond meal
  • Pinch of salt
  • ¼ teaspoon keto-friendly sweetener (I use this one)
  • 1/3 cup melted coconut oil
  • 2 tablespoon water

For the filling:

You will need mixer, a 8×8 cake pan and parchment paper

Directions:

  1. Combine all of the dough ingredients in a bowl and mix with a hand mixer until a crumbly, moist dough forms.
  2. Line your loaf pan with parchment paper. Add the dough to the pan and press it down into one even layer with your fingers. Set in the freezer while you make the filling.
  3. Wipe out the same bowl and add in the pumpkin puree, monk fruit, coconut oil, spice and salt. Mix with hand mixer  until fully combined and smooth.
  4. Sprinkle in the gelatin and mix until combined. Then drizzle in the warm water until mix is smooth.
  5. Lastly add in the cream cheese beat again until the filling is smooth and light orange.
  6. Use a spatula to scrape all of the filling into the loaf pan. Spread evenly over the crust. Set back in the freezer to set for 40-60 minutes or in the fridge for at least 4 hours. It doesn’t need to freeze through; the gelatin will hold it together!
  7. To make sure it’s ready, give it a giggle or gently touch the center, it should be firm.
  8. Remove it from the freezer, lift the cheesecake up by the parchment paper and set on a cutting board.
  9. Cut into 10 even pieces, or more depending on how many bites you want to make!

Macros per square, makes 10 squares:

Cal 310, Fat 28.5, Fiber 3.5, Protein 5.3, Net Carbs 6.5

Keto Pumpkin Cheesecake Bites
Serves 10
A delicious no-bake and gluten-free cheesecake for the pumpkin lovers!
Write a review
Save Recipe
Print
Prep Time
10 min
Prep Time
10 min
For the crust
  1. 2 cups fine ground almond meal
  2. Pinch of salt
  3. ¼ teaspoon monk fruit extract
  4. 1/3 cup coconut oil
  5. 2 tablespoon water
For the filling
  1. 1 can pumpkin puree (unsweetened)
  2. 2 teaspoons pumpkin spice
  3. 1-3 TB monk fruit sweetener
  4. ½ teaspoon fine salt
  5. 1 teaspoon vanilla extract
  6. 2 tablespoons coconut oil
  7. 2 tablespoons pastured gelatin
  8. ½ cup warm water
  9. 8oz full-fat cream cheese
Instructions
  1. Combine all of the dough ingredients in a bowl and mix with a hand mixer until a crumbly, moist dough forms.
  2. Line your loaf pan with parchment paper. Add the dough to the pan and press it down into one even layer with your fingers. Set in the freezer while you make the filling.
  3. Wipe out the same bowl and add in the pumpkin puree, monk fruit (start with 1TB and taste to see if you need more), coconut oil, spice and salt. Mix with hand mixer until fully combined and smooth.
  4. Sprinkle in the gelatin and mix until combined. Then drizzle in the warm water until mix is smooth.
  5. Lastly add in the cream cheese beat again until the filling is smooth and light orange.
  6. Use a spatula to scrape all of the filling into the loaf pan. Spread evenly over the crust. Set back in the freezer to set for 40-60 minutes or in the fridge for at least 4 hours. It doesn’t need to freeze through; the gelatin will hold it together!
  7. To make sure it’s ready, give it a giggle or gently touch the center, it should be firm.
  8. Remove it from the freezer, lift the cheesecake up by the parchment paper and set on a cutting board.
  9. Cut into 10 even pieces, or more depending on how many bites you want to make!
Macros per square, makes 10 squares
  1. Cal 310, Fat 28.5, Fiber 3.5, Protein 5.3, Net Carbs 6.5
The Paleo Mama https://thepaleomama.com/

 

 

Butternut, Sage, and Chicken Casserole

by 12 Comments

Growing my own butternut squash wasn’t in the cards for me this year, which is why I’m over here at 11pm at night and crying into my chamomile tea and longing for a fall garden to harvest. But for now, I make sacrifices so we can have freedom to explore the US this year in our RV. 

I, absolutely, love butternut squash. I don’t just love it cause it’s beautiful and has the most amazing real rood, color therapy, but I love it’s sweet, decadent taste…especially slathered in butter. 

And after a 2.5 month trip around the Western United States, we plopped our RV down in Florida for the fall and winter seasons, and I’m cooking up all kinds of things. 

This means I have a FULL-SIZE oven again! I’m too scared to use our RV oven, so I’m borrowing my family’s and am so excited to get back to some therapeutic kitchen cooking where I can spread out. 

I snagged a beautiful butternut squash at the local farmer’s market and couldn’t wait to share this perfect fall recipe. 

Enjoy!

 

BUTTERNUT SQUASH, SAGE AND CHICKEN CASSEROLE

Dairy, nut, gluten, grain free  

Prep Time: 10 minutes | Cook Time: 57 minutes 

Ingredients:

Pre-heat the oven to 400F.

Prepare the butternut squash and place it in the casserole dish. Toss with coconut oil, 1 teaspoon salt and minced sage. Spread the butternut squash on the bottom of casserole dish and set it in the oven on the middle rack. Set a timer for 20 minutes. 

While the squash cooks, dice the cauliflower and combine it in a small pot with the garlic cloves, coconut milk and ½ teaspoons salt. Set to simmer over medium heat with a tight fitting lid on it. You can also do this in your electric pressure cooker. 

Now toss the diced chicken with ½ teaspoon salt, cinnamon, ginger, black pepper and honey. When the 20 minutes are up open the oven, carefully mix the butternut squash. Distribute the chicken and bacon in one even layer over it. Close the oven and set the timer for 20 minutes. 

Once the cauliflower is fork tender transfer it along with the garlic and coconut milk to a blender. Puree until completely smooth, adding in the nutritional yeast and nutmeg. Let it cool down for a few minutes then blend with the blender on low, add in the egg yolks one at a time.

When the timer is up, open the oven again and pour the cauliflower sauce all over the casserole. Use a spatula to gently mix it in and close the oven. Bake for another 15 minutes then broil for 2 minutes. Remove from the oven and let it rest a few minutes before serving. 

If you wish, you can garnish with fried sage which looks amazing and tastes even better! 

Time saving tips: Purchase diced butternut squash and/or cauliflower from the grocery store. 

Make the sauce ahead of time to free you up while the casserole bakes.

Butternut, Sage, and Chicken Casserole
Serves 8
Write a review
Save Recipe
Print
Prep Time
10 min
Cook Time
57 min
Total Time
1 hr 7 min
Prep Time
10 min
Cook Time
57 min
Total Time
1 hr 7 min
Ingredients
  1. 1 medium butternut squash, peeled and diced into ¼ inch cubes (about 4 cups)
  2. 1 tablespoon coconut oil
  3. 2 sprigs sage, minced
  4. 2 teaspoons fine Himalayan salt, divided
  5. ½ head of cauliflower
  6. 3 cloves garlic
  7. ½ can of full fat unsweetened coconut milk (7 ounces)
  8. 1 pound chicken breast, diced into ¼ inch cubes
  9. 1 teaspoon raw honey (optional)
  10. 1 teaspoon ground ginger
  11. 1 teaspoon black pepper
  12. ½ teaspoon cinnamon
  13. 4 slices bacon, diced
  14. ¼ teaspoon nutmeg
  15. 2 tablespoons nutritional yeast
  16. 3 large egg yolks
Instructions
  1. Pre-heat the oven to 400F.
  2. Prepare the butternut squash and place it in the casserole dish. Toss with coconut oil, 1 teaspoon salt and minced sage. Spread the butternut squash on the bottom of casserole dish and set it in the oven on the middle rack. Set a timer for 20 minutes.
  3. While the squash cooks, dice the cauliflower and combine it in a small pot with the garlic cloves, coconut milk and ½ teaspoons salt. Set to simmer over medium heat with a tight fitting lid on it. You can also do this in your electric pressure cooker.
  4. Now toss the diced chicken with ½ teaspoon salt, cinnamon, ginger, black pepper and honey. When the 20 minutes are up open the oven, carefully mix the butternut squash. Distribute the chicken and bacon in one even layer over it. Close the oven and set the timer for 20 minutes.
  5. Once the cauliflower is fork tender transfer it along with the garlic and coconut milk to a blender. Puree until completely smooth, adding in the nutritional yeast and nutmeg. Let it cool down for a few minutes then blend with the blender on low, add in the egg yolks one at a time.
  6. When the timer is up, open the oven again and pour the cauliflower sauce all over the casserole. Use a spatula to gently mix it in and close the oven. Bake for another 15 minutes then broil for 2 minutes. Remove from the oven and let it rest a few minutes before serving.
  7. If you wish, you can garnish with fried sage which looks amazing and tastes even better!
Notes
  1. Time saving tips: Purchase diced butternut squash or frozen from the grocery store.
  2. Make the sauce ahead of time to free you up while the casserole bakes.
The Paleo Mama https://thepaleomama.com/

Seaweed Kelp — is it the new kale?

by Leave a Comment

 

Well, I’m guessing that many of you thought, “Yuck,” when you read today’s blog title. That’s what I thought too, until I tried it, and it’s become sort of standard fare around here now. Especially as an item to send in my daughter’s lunchbox. She loves “Nori,” which is kelp seaweed that comes in thin sheets, and can be found in most Asian grocery stores. Seaweed Kelp is also the thin paper-like dark green wrapping the keeps pieces of sushi neatly contained. Sushi is something else that my family loves—and has been known to indulge in!

But many of you have probably not put seaweed on your food menus yet. According to Food and Wellness trends for 2016, seaweed came in as the number 1 trend last year! The health and wellness website, well+Good has predicted that it will take over kale’s spot in the top trends. So if seaweed kelp is becoming the new kale, I think it’s time we took a closer look at it. We’ll look at three things:

  1. Exactly what is seaweed kelp?
  2. How is seaweed being used in food planning?
  3. How can I use seaweed in my home meals?

1. Exactly What Is Seaweed Kelp?

Seaweed kelp is a marine vegetable, and it has been an important food, fuel, and fertilizer since ancient times. It’s heavy on nutrition, light on empty calories, and it comes with many superfood benefits. Let me list some of those benefits so you can see the huge amount of nutrition that can be gained from humble seaweed.

  • Good source of iodine (our body doesn’t produce iodine but we need it in order to make thyroid hormones.)
  • It has antioxidant, antifungal, and anti-inflammatory properties
  • It is useful for regulating estrogen
  • It contains vitamins A, C, and all the B’s
  • It contains calcium, magnesium, iron, fiber, amino acids, and good fats

 So you can see why many are calling seaweed kelp a superfood, and predicting that kelp is the new kale. But it’s not only important for the nutrition it contains, but also for how is works to improve our health.

  • Studies have shown that it may help to improve digestion and reduce fat absorption.
  • Other studies suggest that it has anticancer, antiviral, and anticoagulant properties.

Seaweed is fairly easy to farm, and is super-sustainable. It grows quickly, as much as 5-10 inches a day. It doesn’t consume any of the ocean’s natural resources as it grows, doesn’t need any pesticides of fertilizer, and is easily harvested. I wish those qualities were present in all of the vegetables I’m trying to grow!

2. How Is Seaweed Kelp Being Used in Food Planning

There are several types of seaweed (sea vegetables) that are nutritious and useful to our health. Nori is one of them, and most likely you’ve seen that one in your sushi rolls. But other types of seaweed include dulse, which can be sprinkled on food to add nutrients, and wakame, which is used to make Japanese miso soup.

But seaweed is no longer just used in America for sushi. Chefs are incorporating this sea vegetable in many new and tasty dishes. Here are just a few ways you might find seaweed offered in your restaurant menu.

  1. Seaweed butter—Chef are offering seaweed butter as a great spread for their homemake sourdough biscuits and bread.
  2. Seaweed beignets—restaurants focusing on unique specialties have added these airy, seaweed and tofu little deep-fried nuggets served with a dab of tasty sauce.
  3. Kelp-noodle dishes—many other chefs are serving sea palm or kelp noodles in menu dishes from Pad Thai, in soups and salads, and in specialty casserole type dishes.
  4. Sugar kelp fettucine—one delicious sounding pasta dish served in restaurants uses Maine seaweed is a fettucine dish that includes mushrooms and spring onions.

There are many other seaweed dishes showing up in restaurants across the nation. It is used in breads, added to burgers, infused with dairy products, and even prepared as a substitute for bacon (dulse tastes like bacon).

It is still in the experimental stage for many chefs. Chefs are pairing it with fish or meat dishes, or adding it to vegetarian dishes as added protein. It is showing up in every menu course, even in desserts. It is packed with protein and nutrients, is easy to work with, easily stored, as doesn’t cause food allergies. It’s wonderful flavor kick is one of the main reasons so many chefs have started using it—driving this humble sea plant to the number one trend in food circles.

3. How Can I Use Seaweed Kelp in My Home Meals

If you are like me, it’s always just a bit intimidating to start using a new ingredient in my cooking. But by now, I’ve tried—and liked—so many new foods in the last five years that I’ve taken on the C’mon, you can do it! mantra when I’m trying something else new.

So here are a couple of tips to help you get started using seaweed with your family.

  • Go shopping—you can buy seaweed at many Asian markets, and in the ethnic aisles of many supermarkets. Dried versions are easiest to find, including three of the most common types: Nori, Kombu, and Wakame. Start with Nori sheets which you can find in most grocery stores and in with different spices!
  • Get cooking—some of the best ways to start cooking with seaweed are: add it to your meat braises, mix it into marinades, blend it with softened butter, make it the star of your salad (try using miso dressing on it), serve it as a crunchy snack, and add it to soups you would normally add a green like spinach or kale to. You can even make homemade sushi with it. I’ve done that several times, and we really love our sushi.
  • Get sprinkling —Use this Kelp Granule salt alternative and sprinkle it on all your foods! I love it on my eggs in the morning!

Sample recipes using seaweed kelp

  1. Stirred into a Smoothie or fresh squeezed juice—Mix about ¼ tsp. in per serving. You can find a delicious Superfood Smoothie recipe here.
  2. Mix it into a salad dressing—Add a maximum of about ¼ tsp. per serving when making your dressing. Both dulse and kelp are tasty with a simple olive oil and vinegar dressing. You can find a more complex Seaweed Salad Dressing here.
  3. Blend it into your favorite dip—Add  1-2 tsps to this delicious Cilantro Pesto recipe.
  4. Mix it with spices as a seasoning—Try mixing a little kelp powder as a salt substitute to cayenne, garlic, parsley, rosemary, thyme, turmeric, or cumin blended seasoning.
  5. Add it to soups and stews—Kelp can add a spark of flavor to stocks, soups, and stews. Sprinkle in about a tablespoon or so just before you serve. Try this delicious sounding Coconut Soup with Kelp Noodles and Shrimp.
  6. Roll em’ up —Take your regular nitrate-free lunchmeat and some vegetables and make Paleo Nori Rolls!
  7. Make some sushi — Spread some avocado on the Nori Sheet, add some smoked salmon, cucumber and spices. Try this Paleo Sushi recipe.  

Get Started

This information has given you some ways to sneak seaweed kelp into your diet more often. Go on and give it a try. We did, and I am committed to finding new and unique ways to add this healthy superfood to my family’s menu.

If you don’t want to cook with it you can also use Kelp Granules and sprinkle them on your foods. This is a delicious salt alternative for those who are on a low sodium diet. 

“I thought seaweed was hippy, globetrotting stuff but our ancestors ate seaweed. It’s got a load of iodine and it’s the most nutritious vegetable in the world… It’s like dynamite—fiber, nutrients, all the minerals, aids digestion—unbelievable.”

—Jamie Oliver

Sources

  1. https://www.mindbodygreen.com/0-25249/seaweed-is-the-new-kale-a-doctor-explains.html
  2. https://www.foods4betterhealth.com/is-kelp-the-new-kale-seaweed-harvesting-growing-across-u-s-13950