Instant Pot Spaghetti Squash Burger Soup

Spaghetti squash burger soup

Officially under a “stay at home“ order during this COVID-19 Pandemic and I am craving all of the easily digestible comfort foods. This soup is sort of a spaghetti burger mash up. Lower in carb, gluten and dairy free, paleo…hits lots of metrics. Here is what I did.

Instant pot on sauté function.
Olive oil at the bottom of the pan.
Chopped in:
1/2 of a shallot
2 inches of leeks
1/2 of a carrot
Chunk of turnip cubed
Chunk of celeriac cubed
2 stalks of asparagus chopped
Sprigs of fresh parsnip, parsley, oregano all chopped
Scallions and chives chopped
Sauté briefly.

Pour in 1 cup of water.
Place a 1-2 inch ring of raw spaghetti squash on top of the veggies.
Pour in 4 oz of cooked ground turkey from the #freezerstash (or you can start by cooking the ground turkey on sauté function).
Drizzle on more olive oil.
Lock lid in place, pressure valve closed.
Steam or Pressure function for 10 min.
Rapid pressure release method.

Scoop out spaghetti squash in to your bowl.

Add 1 tsp of Otto’s cassava flour in to the veggies and liquid and heat on sauté function until it has thickened, a few minutes should do.
Pour over the plated squash.
Garnish with hamama microgreens and a sprinkle of Redmond real salt or Maldon flake salt.

Makes 1 large or 2 small servings.

Affiliate links:
I appreciate when you use affiliate links, which help support this blog. Most things I share about here I purchase myself, but I do occasionally receive sample items from vendors to be able to test out new things. I also have affiliate accounts with a few brands that I truly believe in. Rest assured I will not share about anything I don’t use myself and totally love!

Instant Pot Salmon over Spaghetti Squash

Super quick salmon and spaghetti squash, yum. Low carb comfort food.

I have been on a roll with my Instant Pot lately. Given all of the chaos right now with the Coronavirus pandemic I have been wanting cooked comfort food. I think I outdid myself with this one! So much flavor for a quick, easy and nutrient rich meal!

1 4 oz piece of salmon, defrosted (I use Sizzlefish)
1/2 of a carrot
2 inch piece of the white of a leek, layers rinsed well
Small chunk of celeriac, cubed
2 stalks of asparagus
1/4 of a parsnip, cubed
Spaghetti squash, end quarter
Ginger, grated
1 shallot, sliced
2 scallions, sliced
1 cup water
Olive oil
1 tsp Otto’s cassava flour

Slice the carrot, leeks, celeriac, asparagus and parsnip in to the bottom of the Instant Pot.
Place the end of a spaghetti squash on top (1/4 of a large, or 1/2 of a small).
Place a piece of defrosted salmon on top of the squash.
Sprinkle the salmon with grated ginger, sliced scallions and shallots. Pour in 1 cup water.
Drizzle olive oil on top of it all.
Lock the lid in place and use the steam setting for 10 minutes.
Rapid release the pressure.
Remove the salmon and set it aside for now.
Scoop the spaghetti squash with a spoon into a bowl.
Added 1 tsp of Otto’s cassava flour to the Instant Pot to thicken the sauce with the veggies using the sauté function.
Plate the squash, cooked veggies and sauce and top with the salmon.
Generous sprinkle of Redmond real salt.
Sooo much flavor!!

Affiliate links:
I appreciate when you use affiliate links, which help support this blog. Most things I share about here I purchase myself, but I do occasionally receive sample items from vendors to be able to test out new things. I also have affiliate accounts with a few brands that I truly believe in. Rest assured I will not share about anything I don’t use myself and totally love!

Instant Pot Wild Cod Stew

Ok @tristynleighh this is for YOU…and anyone else that wants a yummy rich tasting single serve stew that cooks in 8 minutes!

Instant Pot Wild Cod Stew

1 4 oz piece of wild cod defrosted, I use Sizzlefish *
Olive oil, I love kouzini brand olive oil from Greece
1 small shallot, chopped
2 inch piece of the white of a leek, chopped
1/2 inch worth of grated fresh ginger
1/2 carrot, large cubes
1 stalk celery, large cubes
4 inch piece of daikon, large cubes
1 inch ring of butternut, cubed (or parsnip or sweet potato)
2 pieces of asparagus, chopped
Few sprinkles of garlic gold nuggets (awesome pantry item!)
1 bay leaf (I have a tree so I like to use them)
Few sprigs of parsley chopped
Optional add ins: I added purple radish and fennel fronds from my garden because I had them.
1 cup water (a little more if you like more broth)
If you prefer a stew texture, mix 1 tsp of Otto’s Cassava flour in to the water.

Turn Instant Pot on to sauté function.
Drizzle olive oil generously to coat the bottom of the pan.
Add in shallots, ginger, leeks and sauté while chopping the other veggies.
Add all other veggies and herbs in and pour in the water or water/cassava flour combo.
Place the defrosted fish atop the veggies.
Lock lid in place and hit Steam and reduce time to 8 minutes.
Rapid release the pressure when done.
Flake the fish in to the soup and pour it all in to a large bowl.
Sprinkle with salt to taste, I use Redmond Real Salt.
Optional garnish with hamama microgreens**.

* Now more than ever in this Coronavirus era, I am so glad I subscribe to a monthly box of Sizzlefish frozen fish, delivered to my door. This fish is frozen on the boat so it is MAXIMALLY fresh and it is delicious every time! They are approximately 4 oz portions and individually wrapped. I defrost them in a water bath which is quick and convenient. If you follow my link you will get 10% off your first box. I have the base level subscription and I usually order wild cod, haddock and one of their salmon options.

** Speaking of Coronavirus, in this time of limiting trips to the grocery store, there is NO better time to grow microgreens at home, right on your windowsill or countertop! They can be up to 40 times as nutritious as mature greens!!! The hamama system is super simple. It literally takes about 2 minutes to set up…no joke! The greens grow in about a week. Trust me, you will LOVE this system!!! Can’t say enough good things about it. One of my ALL time favorite products!! I recently upgraded to the white ceramic growing tray which is totally gorgeous!
Use code Paleogirl99 to save 15% off starter kits.

Affiliate links:
I appreciate when you use affiliate links, which help support this blog. Most things I share about here I purchase myself, but I do occasionally receive sample items from vendors to be able to test out new things. I also have affiliate accounts with a few brands that I truly believe in. Rest assured I will not share about anything I don’t use myself and totally love!

Rainy Day Stew

A warming stew on a rainy day!

It rained off and on all day here in Miami and I felt a little bit of a chill. That had me craving a warming stew, so I pulled out my Instant Pot to get one going. It turned out super yummy, so I decided to share it here, so you (and I) can recreate it in the future. It hits all of my ‘___-frees”, gluten free, grain free, dairy free and it is low-ish carb to boot. Because it is pressure cooked it is even lower histamine than a traditional slow cooked stew. Boom.

Here is what I did.

Press sauté on the Instant pot

Drizzle a generous amount of olive oil in the bottom of pot.

1 shallot, minced

2 inch piece of the white of a leek, minced

1/4 stalk of celery, minced

1 small Thyme sprig, minced

1/2 inch of fresh ginger root, grated

A small piece of a bay leaf (I used fresh from my tree!)

Sauté until the shallots become translucent.

Next add in:

4 inch piece of parsnip, cubed 4 inch piece of carrot, cubed

1 sunchoke, cubed

Sauté for a few minutes until edges brown a little bit, stirring occasionally.

Move the veggies over to one side of the Instant Pot and add a little more oil to the bottom of the pot.

Dust 6 oz of stew cubes in a mixture of 1 heaping tsp of Otto’s Cassava flour with a sprinkle onion powder and sea salt until coated.

Add the cubes into the pot and brown on all sides.

Add 1 cup of water

Hit “stew” function and reduce the time to 25 to 30 minutes. I did 30 and the veggies were very well done and the meat was super tender. If you like your veggies a little firmer, reduce the time to 25 minutes.

Release pressure.
Serve and salt to taste in the bowl.

Upcycling your Hamama Coco Mats

What can I do with my used seed quilts you ask? ANYTHING but the garbage can is my reply!! There are lots of ways to repurpose or upcycle your mats.
First, peel off the seed layer and scrub or snip the roots off.
Give the mat a good washing with a natural gentle dish soap.
Then let the fun begin!

Cut them into thirds and use as scrubbers. These days many of the natural sponges have a coco fiber layer JUST like your mats.

You can use a piece as a soap holder in your shower or bathtub.


Cube them and use as a mulch in your garden bed or containers. Coco fiber has excellent water retention properties. You can add more as you use your mats over time. It will break down and add organic matter to your soil. WIN WIN!

Cut them into a circle and use to cover the drainage hole in the bottom of your garden pots or seed starter trays. This will allow drainage but keeps the soil inside. BOOM!

Tear them up and add to your orchid pots as a natural mulch.
(I actually put these in my blendtec and let them spin for a few seconds to unwind the mats, but not sure how that would work in a regular blender, it was just my time saving hack.)

At the very least you should compost your mats. I home compost mine and have found a few tricks that help. I peel off the seed layer since I don’t want a bunch of “volunteer” plants in my compost bin. Then I either peel the remaining coco mat into layers or cut it with heavy kitchen shears into strips or cubes. That way it composts more quickly. The more you break it down the more quickly it will decompose. It is considered a brown for those of you that compost.

Feeling crafty? Why not make some ornaments for an au natural Christmas tree this year! All you need is a sharpie, some sharp scissors, a few cookie cutters and some colorful cord to make a fun and crafty ornament. Use a skewer to poke a hole for the cord.

Clean and Green Life: All the Things I Use and LOVE

From time to time I get asked for a comprehensive list of the things I use and love. Among friends and family I am known as someone who does my research and is fairly picky, but hopefully in a good way. I am always looking for the very best products with the cleanest ingredients and ideally the greenest footprints. So for those of you that have asked over and over, here it is, finally! In some categories I am still in research mode, as it has been a long and in some cases slow process to find products that are clean but still work, so consider this blog post a work in progress.

In the Kitchen


Dishwasher Soap: I use Ecover Zero Automatic Dishwashing tablets and they really work! It took a few tries using different products to find one that really cleaned the dishes and left the glasses spot free, but this does the trick. I also use their Dishwasher Rinse Aid which helps the glasses sparkle. I need to give their Dish soap a try.

Dish Soap:
I am still in search of the perfect dish soap. Will report back soon. In trials of several that get EWG A rating. In the past I have not been able to find one that is both green, but also cleans! It’s all in the bubbles for me. Still searching. I have a list to try which includes Ecos Lavender, Ecover Zero, Trader Joe’s Lavender Tea Tree and The Honest Co Grapefruit, all of which are EWG A rated. Anyone have input?

Hand Sanitizer:
I am not a super frequent user of hand sanitizers, but there are situations where it is called for. I love having it on hand when I travel. Grove Collaborative makes an amazing blood orange hand sanitizer. It comes in a spray and a gel, and I love BOTH. My friends ask me for a squirt when we are together because they love the fresh orange scent. Trust me, you are going to love this one!

Hand Soap:
2 favorites in this category.
Kosmatology soaps are amazing. They smell sooo good and the ingredients are super clean. You can buy refills which reduces waste. I especially love the lemon and the rosemary mint. I am a usually a huge fan of grapefruit, but I found the lemon to have a stronger aroma in this case, which makes it a winner.

Branch Basics operates on a clever and eco friendly concept. You buy a kit that contains 1 concentrate and you receive several bottles with fill lines. You use the universal concentrate to create hand soap, laundry soap, spray cleaner, window spray and a bathroom cleaner. Love the idea of reducing my plastic consumption. The ingredients are earth friendly and non toxic. That is a winning combo. Including here, but I guess this product fits into several categories, so just keep that in mind!

Scouring Powder: I use good old Arm and Hammer Baking Soda. I keep it in a 1.5 quart tall wide mouth mason jar with a fine mesh sprouting lid to make a sprinkler top.

Spray Cleaners:
Force of Nature Spray Cleaner: I adore this simple but super effective spray cleaner. The clever device turns a small vial of salt, vinegar and your added water into electrolyze water, which is a cleaner powerful and yet gentle enough that hospitals use it in wound care. It has a very mild pool water smell that just says clean without being overpowering.

Branch Basics concentrate can also be used to make a nice spray cleaner. It is unscented which is a plus in my book. Again you are using the universal concentrate to refill the supplied spray bottle. I love reducing my plastic footprint, don’t you?!


Berkey Water Filter: I took way too long to take this plunge, but am so glad I finally did. I love my Big Berkey. I had toyed with the idea of the Travel Berkey, but am glad I went BIG. We go through a complete fill every day. With the Big Berkey I have the option to upgrade to 4 carbon filters for faster purification in the future (it comes standard with 2). I can also add on the fluoride filters if I choose to in the future, although I don’t love that the filter cases extend into the lower water collection chamber…hmmm.
I opted for the stainless spigot which is a nice upgrade. Living in Florida this purchase is really a no brainer as a berkey should be a part of anyone’s disaster plans. Can you say hurricane?! You can literally make clean drinkable water from mud! Boom.

Circle C Farm: I order all of my chicken from this Florida Farm. Their chicken is pastured and fed a supplemental diet of rice and sorghum, rather than corn and soy. Of course the pastured chickens are allowed to peck for whatever else they would normally eat in nature. They have a large variety of pastured grass fed meats and they ship nationwide.I love their pasture points reward system as you can earn free food, and who doesn’t love that?!
Use my link to get 5% off your first order.

Hamama Microgreens Growing Kit: I absolutely adore this system for growing your own microgreens. It is probably one of my favorite products, maybe ever! So easy and microgreens are a nutrient powerhouse! Read all about this super easy growing system in my blog post here. If you can pour water you can grow microgreens.
Use coupon code Paleogirl99 for 15% off new subscriptions.

Hotlogic mini: This plug-in lunch bag is a must for heating food on the go. You can even get an adapter so you can heat food in your car!
Use code Paleogirl99 for 20% off! This is life changing!

Kouzini Olive Oil: I have lots of different olive oils in my kitchen, but this is my go to olive oil for when I want to really taste that pungent olive flavor. Love that it comes from just one source in Greece and the harvest date is right on the label.
California Olive Ranch also makes really nice olive oils. They too include the harvest date right on the label so you know what you are getting is fresh! You will find their olive oils on so many “best of” lists. They are committed to eco friendly practices and are currently working to create an organic olive oil and I am excited about that in the future. I like their Everyday olive oil when I need a light and mild tasting olive oil. Their Miller’s Blend is pungent and peppery with that lovely polyphenol punch! Yum.

Redmond Real Salt: This is my everyday “go to” salt. I love that it is from an ancient sea bed, so it is untainted by our modern day ocean pollution woes. Plus it has over 60 natural trace minerals. My favorite is the kosher sea salt for it’s “just right” salt grain size.

Sizzlefish: I order all of my seafood here. It is flash frozen on the boat to capture peak freshness. This is important to me as I need to minimize my histamine exposure due to Mast Cell Activation Syndrome. I have a monthly subscription and they ship to me in eco friendly packaging (their standard packaging is styrofoam so ask for the eco friendly option).
Follow my link to get 10 % off your order!

Eco Friendly Living

Mason jars: I store anything and everything I can in Ball Mason Jars! I have an entire cabinet full of them! Really! See my post here.

Pyrex Ultimate: Glass bases that last forever and glass and silicone lids that are dishwasher, freezer, microwave and oven safe. What is not to love about that! See my post all about them here. I bought the lids separately as I already had the bases, but they are available both ways.

Swipies: These are a MUST for every list maker! You use non permanent water soluble pens with these reusable paper substitutes so they wipe clean and can be used over and over again. The owner says she is still using the ones she first developed 4 years ago. Mine have gotten a lot of use already, but they still look new. Trust me, these are super cool and you can feel good about saving a tree!
Code Paleogirl99 gets you 10% off orders over $25 and free shipping over $50.

Household and Cleaners

Force of Nature Spray Cleaner: Again, can’t say enough great things about it, as I mentioned in the kitchen section. It is great for bathrooms too, and for cleaning odd shaped items with difficult to reach spaces, like my hydroflask lids for example.

Molekule Air Filter: I have been using this for about 6 months now and I really love it. It has a sleek modern design. It uses both filters and a UV light to not only trap, but also vaporize mold and other airborne pathogens. You can turn off the connectivity to reduce EMF. It offers a scheduled dark mode which I find handy. The light on my unit goes off at 9 pm and turns back on at 7 am. The filter portion of the unit continues to run, but I get a nice dark room for better sleeping conditions.

Dr. Bronners Sal Sud: I am just discovering the many ways to use this concentrate all over the house. Read all about it here. I am experimenting with this for dishes and possibly laundry at the moment. Will report back!


Laundry Soap: Converting over to cleaner and greener products has been a process of researching and testing products one by one to find what I like and that works. Like dish soap, this is another area where I am still in the testing phase. I had been using Mrs. Meyer’s Lavender which works really well, but when I discovered it gets a dismal D rating on EWG I dug in to research mode for better options. A friend recently suggested Biokleen laundry liquid. She uses the citrus essence and vouches that it fights the toughest yoga sweat on her microfiber gear, and that is a pretty impressive testimony. Their citrus rates a B and their free and clear an A on EWG. I am giving them a try. I like that they offer a cardboard bottle option, though it does contain a thin plastic bag liner. Also currently testing Branch Basics concentrate for laundry as well as Dr. Bronner’s Sal Suds and will update when I can provide more feedback.

Oxygen Boost: Branch basics makes a nice oxygen boost which gets an A rating on

Beauty & Self Care

Bella Cuore Harmonic Healing Oil: I use a few pumps mixed with moisturizer for my face twice a day. Use coupon code PALEOGIRL for 10% off. Read about it here.

Dr. Bronners Rose Hemp Castile soap: I use this as my daily face wash, morning and night! Light fresh scent and gentle on my sensitive skin, not to mention your pocket book! Such a bargain!
Dr. Bronners Lavender Castile Soap I use this for the rest of my body in the bath and shower, but there are TONS of uses for Bronners soaps! Read alol about them here.

Carina Organics I LOVE LOVE LOVE their super clean shampoo, conditioner and facial moisturizers. The citrus scent is reminiscent of fresh tangerine. YUM. See my blog post all about them! Ingredients so clean you could practically eat these products! They rate an impressive 1 on EWG’s skin deep data base.

Cleure Original Toothpaste: I have burning mouth syndrome and this super gentle toothpaste is my go to for brushing without the burn! Love the clean no nonsense ingredient list.

Flourish Beauty I love their silky hydrating mist for detangling and protecting my hair during blowouts and their silkening serum for a little extra control. Read all about what I love from them here.
Coupon code paleogirl20 saves you 20%.

Just Thrive Probiotics: I use this spore based probiotic. I love that it does not require refrigeration and that it survives the acid environment of the stomach to arrive in the intestines 100% active. It functions differently from traditional probiotics that attempt to reseed the gut flora, which is very difficult to sustain. Rather it works to recondition the gut, allowing good bacteria to grow and thrive more easily so that you in essence reseed on your own. Clever! Give it a go.
Coupon code Paleogirl15 saves you 15%.

Keto Mojo Ketone and Glucose monitor: Yes 1 device does BOTH!. There are 2 sets of strips but just one meter, which is super handy. As a devoted biohacker I love using this data to understand better how my body reacts to different foods. I find this data very valuable when tweaking my diet for optimal health and wellness.

Oura Ring: I LOVE mine! The sleep data and readiness score really help me understand what days are for GO FOR IT days and when I should really just rest and recover. On several occasions it alerted me that I was getting sick even before I had symptoms. That allows me to take action and nip illness in the bud! Again as a biohacker I love the sleep data.

SanRe Organic Skin Food. I adore this line of products. So many things to love. Small business founded by a mother daughter team committed to organic skin care they call skin food…love that! Shouldn’t you feed your skin only good things!! It is your largest organ after all…just sayin! I especially love their C-Love vitamin C cream which melted away my sun spots! Miraculous! Read about what I love here.

23 and Me: I have learned a TON about my health status by running 23 and Me and then using strategene to identify my SNPs (single nucleotide polymorphisms). It turns out I have a lot of genetic miscoding that causes me to be a less than optimal detoxifier. That is the BIGGEST reason why I am so devoted to clean and toxin free products!!

Affiliate links:

I appreciate when you use affiliate links, which help support this blog. Most things I share about here I purchase myself, but I do occasionally receive sample items from vendors to be able to test out new things. I also have affiliate accounts with a few brands that I truly believe in. Rest assured I will not share about anything I don’t use myself and totally love!

Creamy Dairy Free Chive Dressing

Thick and rich ranch inspired dairy and egg free dressing

I have been craving a creamy salad dressing lately, something flavored like traditional ranch dressing. Admittedly it has been so long since I have had real ranch dressing I am not sure I remember accurately what it tastes like, but nonetheless I am trying to recreate what I recall. I googled dairy free recipes but they all seemed to include something I couldn’t have like egg, garlic or vinegar, so I set out to make my own version. This was my first go at it and I think it came out really delish, so I decided to share it here. I may tweak it over time, as often happens with my recipes, but will add notes at the end if I make any changes.


1 cup coconut milk (I only use Golden Star*)
1 T fresh lemon or lime juice
2 T extra virgin olive oil
1 T fresh dill
1 T fresh parsley
1 T fresh chives
1 tsp onion powder
1/2 tsp sea salt, I like smoked
1 1/2 T freshly ground golden flax

Blend all ingredients at high speed until creamy and smooth.
Chill in fridge for a few hours before using to let flavors meld and to allow the flax to thicken the dressing. This would also make a delicious dip for veggies. Going to try using it like that next!

*I prefer Golden Star as it contains only coconut and it is nice and white and thick and creamy.