Soul Driven Nutrition

Show Notes Summary

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Recipes Featured:


Shepard’s Pie

1 tbsp ghee for cooking                              1 1/2 lbs grass fed ground beef

Sea salt and pepper                                   1 cup carrots diced

1 1/2 cup Brussels sprouts chopped         ¾ cup frozen peas

1 medium onion chopped                           2 cloves garlic minced

sprinkle of sea salt for veggies                  3/4 cup beef or chicken bone broth

2 1/2 tbsp tomato paste                              1 tsp fresh minced thyme

1 tsp fresh minced basil                                                                                      

Mashed Potatoes:

2 1/2 lbs potatoes peeled, diced up

2/3 cup full fat coconut milk blended prior to adding

3 Tbsp organic ghee

3 Tbsp nutritional yeast (Adds cheese flavor)

Salt and pepper to taste

Brown beef until done. Add tomato paste; onions; chopped Brussels; peas; garlic and bone broth.  Add spices.  Cook on low until veggies are almost tender, about 10 min.  While veggies are cooking, boil cauliflower or potatoes, drain and add ghee; coconut milk; salt n pepper and Nutritional Yeast, mash up with hand mixer or Vitamix.  Add meat and veggies to a baking dish, top with mashed cauliflower or potatoes.  Bake at 350 degrees for 25-35 minutes, until mashed veggies are a little browned. 



Maria Emmerich’s Easy Corned Beef Hash from Quick & Easy Ketogenic Cooking

Herb Mustard Vinaigrette:

¼ cup plus 1 tablespoon MCT oil   ½ cup chopped fresh flat-leaf parsley

2 tablespoons coconut vinegar or ACV  1 tablespoon finely diced onions or shallots

1 tablespoon whole-grain mustard   1 ½ teaspoons lemon juice

Fine sea salt and fresh ground pepper

Mix together:

¼ head green cabbage

1 tablespoon coconut oil (or butter if not dairy sensitive)

1 teaspoon finely chopped garlic, or cloves from ½ head roasted garlic

1 (1 ½ pound) premade corned beef brisket, cut into bite sized pieces

1 avocado, halved, pitted, peeled, and cut into chunks

4 poached eggs for serving (optional: omit for egg-free)

To make the vinaigrette: Place all the ingredients in a food processor and puree until smooth. Set aside. To make the “hash”: Slice cabbage into noodle like strips or small pieces. Heat oil in a saute pan over medium heat and saute the cabbage and garlic until the cabbage is very tender and soft, about 8 minutes.Add the corned beef and toss gently to combine and heat the beef, about 4 minutes. Gently mix the avocado in and saute for another 3 minutes, just to warm the avocado  Drizzle each serving with the vinaigrette and top with a poached egg, if desired.


JJ Virgin's Sugar Impact Cookbook: Jerk Chicken w/Baby Kale Salad

Jerk Rub:

1 tsp cinnamon   1/2 - 1 tsp cayenne

1/3 c paprika   1 TBS dried thyme

1 TBS sea salt   2 TBS allspice

2 tsp pepper   1 tsp nutmeg

Mix together and store up to 3 months.

8 Chicken Thighs  1TBS Duck Fat

Bake at 400.

Melt duck fat in a baking dish in the oven.  Place thighs in fat and coat both sides.  

Heavily sprinkle jerk rub on chicken.  Bake for 25-35 minutes, depending on oven temperature.  Temp w/thermometer to make sure chicken reaches 165 degrees. 


Instant Pot Egg Roll in a Bowl

7 oz ground turkey     3 tablespoons coconut aminos

1 small onion, chopped    2 (or 8) garlic cloves minced

½ teaspoon ginger     2 ½ cups finely sliced cabbage

2 cups finely sliced baby bok choy   2 ounces of sliced mushrooms

½ tablespoon chinese rice wine   ½ teaspoon toasted sesame oil

Sliced scallions for garnish

Set instant pot to saute

Saute chopped onion with fat of choice (I prefer Schmaltz).  Once onions are slightly caramelized, add in ground turkey and garlic. Saute until turkey is browned. Add in the rest of the ingredients except scallions. Top off with bone broth of choice to reach 1 cup of liquid in Instant Pot.  

Set Instant Pot to Manual for 10 minutes.  Let slow or natural release.  Serve with sliced scallions.

Until we meet again friends be Grass Fed … not Fed Up!