Yummy Crispy Kale Chips | 4 Seasoning Options

Kale Chips youmakeitsimple.com

When it comes to healthy snacks, kale chips are one of my favorites! These chips are yummy, crispy, and easy to make. I am going to show you four different seasoning options.

Why is kale so healthy?

Kale is among the most nutrient-dense foods on the planet. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.

It’s loaded with:

  • Vitamin A
  • Vitamin K
  • Vitamin C
  • Vitamin B6
  • Manganese
  • Calcium
  • Copper
  • Potassium
  • Magnesium

It also contains vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron, and phosphorus

Get the full scoop HERE.

kale chips types of kale

There are several different types of kale. The most common are Curly, Red, and Lacinato. Any of these types of kale will make great kale chips and it is just your preference as they all have different characteristics.

oven pre heat

Kale Chips Preparation

Preheat oven to 250°

cutting out spine of kale

Cut out the spine: The center spine of kale is dense and fibrous and you’ll want to cut or rip it off. I find that cutting along the spine with a knife is the quickest and most efficient.

Rip or cut the kale into uniform pieces, about 3 inches. (It will shrink significantly while baking).

Clean the kale: Place the kale in a big bowl of water. Swish around to clean it well. Drain.

Dry: The key to a crispy kale chip is to make sure it is completely dry! I like to use a “salad spinner” and then pat the kale dry with a dishcloth.

Line a baking sheet with parchment paper.

Now the kale is ready to add your choice of seasoning.

sea salt kale chips

Simple Sea Salt & Olive Oil Kale Chips

Ingredients:

  • One bunch of Kale
  • 2 tsp. Olive Oil (approximate)
  • Sea Salt

 

ranch kale chips

Ranch Seasoned Kale Chips

Ingredients:

nutritional yeast kale chips

Cheesy Kale Chips

Ingredients:

  • One bunch of Kale
  • 2 tsp. Olive Oil (approximate)
  • Approximately 2 TB Nutritional Yeast

Sesame Seeds & Olive Oil

Ingredients:

  • One bunch of Kale
  • 2 tsp. Olive Oil (approximate)
  • 1 -2 TB raw Sesame Seeds
kale chips baking

Kale Chips Baking Instructions

Place kale on a lined baking sheet so that the leaves are NOT OVERLAPPING, and then put the pans in the oven. Bake for 20 minutes.

Remove from the oven and flip leaves over. Put the pans back in the oven and bake another 10 minutes. (If you are using two baking sheets, rotate the one on top to the bottom).

 ***Some types of kale will cook faster than others, so it’s a good idea to just peek in and check them. You don’t want to overcook. When the kale is crisp, remove it from the oven.

storing kale chips

How to Store Kale Chips

If you’re not going to eat them straight away, store them in a glass container with a tight-fitting lid.

They will be good for up to a week, if they last that long.

There you have it, a yummy, crispy AND healthy snack. Enjoy!

Yummy Crispy Kale Chips | 4 Seasoning Options

Kale Chips youmakeitsimple.com

A yummy, crispy and healthy snack. The recipe includes four savory seasoning options. 

  • Prep Time10 min
  • Cook Time30 min
  • Total Time40 min
  • Ready in40
  • Yield4 cups
  • Serving Size1/2 cup

Ingredients

Sea Salt Kale Chips

    • One bunch of Kale
    • 2 tsp. Olive Oil (approximate)
    • Sea Salt
     

Ranch Seasoned Kale Chips

Cheesy Kale Chips

    • One bunch of Kale
    • 2 tsp. Olive Oil (approximate)
    • Approximately 2 TB Nutritional Yeast

Sesame Seeds & Olive Oil Kale Chips

    • Sesame Seeds & Olive Oil
    • One bunch of Kale
    • 2 tsp. Olive Oil (approximate)
    • 1 -2 TB raw Sesame Seeds

INSTUCTIONS

1

Place kale on lined baking sheet so that the leaves are NOT OVERLAPPING, and then put the pans in the oven

 
2

Bake for 20 minutes.

3

Remove from the oven and flip leaves over. Put the pans back in the oven and bake another 10 minutes. (If you are using two baking sheets, rotate the one on top to the bottom).

***Some types of kale will cook faster than others, so it’s a good idea to just peek in and check them. You don’t want to overcook. 

4

When the kale is crisp, remove from the oven.

5

If you’re not going to eat them straight away, store them in a glass container with a tight fitting lid.

They will be good for up to a week, if they last that long.

Share:

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

Connect:

Jan Howell

Jan Howell

My intention for this website is to share tips and tutorials that I have found on my journey of life that has brought me joy, improved health, and peace, in hopes that it will do the same for you. I hope you'll join me on this journey!

Read More

Carrot Love – How To Make Carrot Hearts

My favorite holiday is just around the corner, VALENTINE’S DAY and one of my favorite colors is ORANGE. So what do you get when you put them together………..CARROT HEARTS! Making carrot hearts is really a lot easier than you think. I will show you how simple it is.

Throw these bright colored gems in:

  • salads

Instant Pot Wild Rice Soup 

  • soups
  • or just eat as snacks
  • Surprise the kids by throwing a handful of carrot hearts in their lunch box

WARNING…..This is not an activity for the little ones! (Give them a piece of pink paper and child scissors and let them make paper hearts).

In the next few posts I am going to show you some other fun ways to embellish your food with love (HEARTS).

How to make carrot hearts

You will need a few good size carrots, chopping knife, paring knife, and vegetable peeler.

It pays to use a GOOD peeler. Notice in the picture above how there is a difference in the size of the slit. The bigger the peeler slit, the deeper the gouge will be. You want the peeler to make a significant peel. If not, it takes a lot longer.

When I first started making these, I used a knife. It worked but I realized it wasn’t the safest route to take. This is a good vegetable peeler .

 

cut the end of the carrot off

Using the vegetable peeler, peel one side of the carrot off

peel the other side of the carrot off at an angle as shown above. It should form a V shape

Using the paring knife, cut a notch out at the top to form the indent of the heart

Then carefully cut a groove down the top center of carrot.

Take your time!

3-Using the paring knife, cut a notch out at the top to form the indentation of the heart

Then carefully cut a groove down the top center of the carrot.

Take your time!

Now take the peeler and soften the top and side edges to form a soft curve.

Take the chopper knife and cut into 1/4 inch pieces.

Ta dah!

Enjoy these crunchy, healthy and beautiful gems.

Stay tuned for more heart loven food ideas!

Share:

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

Connect:

Jan Howell

Jan Howell

My intention for this website is to share tips and tutorials that I have found on my journey of life that has brought me joy, improved health, and peace, in hopes that it will do the same for you. I hope you'll join me on this journey!

Read More

Mock Tuna Salad – Using Soaked Raw Almonds

This raw almond mock tuna salad is a great option for a plant based meal. Make yourself a protein packed “tunaless” tasty sandwich, wrap, or snack. Eat it alone on a bed of lettuce, on top of a cracker, or on a thick slice of crispy cucumber. Any way you eat it, you won’t be disappointed. The finely chopped soaked almonds gives a nice texture, (just like a tuna salad) and are packed with nutrition.

What is the purpose of soaking almonds and seeds before eating?

In addition to changing the texture of the almonds, soaking helps make them more digestible. Softer almonds are easier to digest, which increases the amount of nutrients your body can absorb from the nut.

If you want to amp up the nutritional value of raw nuts and seeds, sprout them. Robyn Openshaw, one of my most favorite mentors on food and nutrition has a great video that explains the why and how to sprout almonds. You will LOVE her. I have been following her for many, many years.

Back to the mock tuna recipe. Once the almonds are soaked, it will only take you about 10 minutes to whip this up.

Prep Time: 15 minutes Plus 4-8 hours soak

Serves 4

Here is what you will need:

  • Food processor or high speed blender

I love my Blendtec!!!!! I use it pretty much every day, or several times a day. This link is a great option for a refurbished version, or Costco is selling them now for around $229. This is awesome, because over ten years ago, when I bought mine, I paid around $400 and it was well worth it!!!!! Could not live without it  Just in case you are thinking about getting a blender, don’t waste your money on anything else but a Blendtec or Vitamix.

  • 1 cup raw almonds
  • 1/2 cup raw sunflower seed (optional)
  • 1-2 celery stalks – finely chopped
  • 1/2 clove garlic clove – minced (optional)
  • 1 green onion – finely chopped
  • 3-4 Tablespoons mayo of your choice
  • 1 teaspoon Dijon Mustard
  • 2-3 teaspoons fresh lemon juice
  • 1/4 teaspoon sea salt
  • fresh ground pepper (to taste)

Instructions:

1-  Soak almonds and sunflower seeds for 3 – 8 hours in water.

2- Drain and rinse

3- Place almonds in a food processor or high speed blender.

4-  Pulse until it is the consistency of flaked tuna.

5-  Place chopped almonds into a mixing bowl and add the rest of the ingredients.

6-  Stir to combine and season with salt and pepper to taste.

Serve on crackers, cucumbers, bread, in a wrap or a bed of lettuce.

My husband put a dollop of salad on a cracker and then added a spoonful of salsa on top. It ended up being quite yummy. You’ll have to give it a whirl.

To make stuffed cucumber horderves, simply cut a cucumber in half lengthwise and scoop out the seeds.

Mock Tuna Salad – Using Soaked Raw Almonds

This raw almond mock tuna salad is a great option for a plant based meal. Make yourself a protein packed “tunaless” tasty sandwich, wrap, or snack.

  • Prep Time15 min
  • Total Time4 hr
  • Yield4 Servings
[MEDIAVINE EXAMPLE AD SPACE 1]

Ingredients

    • 1 cup raw almonds
    • 1/2 cup raw sunflower seed (optional)
    • 1-2 celery stalks – finely chopped
    • 1/2 clove garlic clove – minced (optional)
    • 1 green onion – finely chopped
    • 3-4 Tablespoons mayo of your choice
    • 1 teaspoon Dijon Mustard
    • 2-3 teaspoons fresh lemon juice
    • 1/4 teaspoon sea salt
    • fresh ground pepper (to taste)
[MEDIAVINE EXAMPLE AD SPACE 2]

INSTUCTIONS

1

Soak almonds and sunflower seeds for 3 – 8 hours in water.

 
2

Drain and rinse

3

Place almonds in a food processor or high speed blender.

4

Pulse until it is the consistency of flaked tuna.

5

Place chopped almonds into a mixing bowl and add the rest of the ingredients.

6

Stir to combine and season with salt and pepper to taste.

7

Serve on crackers, cucumbers, bread, in a wrap or a bed of lettuce.

[MEDIAVINE EXAMPLE AD SPACE 3]

Share:

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

Connect:

Social Media

Most Popular

Get The Latest Updates

Subscribe To Our Weekly Newsletter

No spam, notifications only about new products, updates.

Categories

Smart#Werable

Toasted Pumpkin Seeds – A Healthy Snack

Are you looking for a healthy, nutritious snack? Shelled pumpkin seeds, also known as pepitas, have got you covered. These crunchy little gems are packed with nutrition and flavor!


Why are Pumpkin Seeds so healthy?

Protein: A single ¼ cup serving of pumpkin seeds provides a whopping 9 grams of protein. What a great plant based protein source!

Essential Fatty Acids: High in plant-based omega-3s (known as alpha-linolenic acid or ALA), pumpkin seeds can help lower inflammation levels and offer balance to your diet.

Dietary Fiber: Pumpkin seeds also provide three grams of soluble fiber to support a healthy digestive system. Foods that are high in fiber can help lower “LDL” bad cholesterol levels.

Minerals: Pumpkin seeds are also a great source of minerals like phosphorus, magnesium and zinc. Phosphorus is important for bone health, magnesium is involved in over 600 chemical reactions in the body and zinc supports the immune system.

Iron: A single serving of pumpkin seeds provides 15 percent of the recommended daily value for iron. This mineral is important for transporting oxygen-rich red blood cells throughout the body.

Antioxidants: Pumpkin seeds contain numerous compounds with antioxidant capabilities. One such compound, vitamin E, is available in a wide variety of forms in pumpkin seeds. Vitamin E offers significant protection against free radicals and toxins.

How do you eat them?

  • A Healthy Snack: Eat them by themselves or add them to trail mix. I like to throw a few handfuls in a little snack zip bag with a few figs for a quick on-the-go snack.
  • Sprinkle in Salads: Add a few spoonfuls to any salad. A great alternative to croutons! Love the crunch it adds to any salad.
  • Use as a Topping: Sprinkle on yogurt, fruit and oatmeal.
  • Baked Goods: Include these in muffins, granola bars, and even cookies.

Use your imagination; these crunchy seeds are good added to just about any dish. So if you want to add some nutrition to whatever you are eating, throw in some pumpkin seed goodness!

You can eat them raw, or toast them.

Where do you get raw pumpkin seeds?

You can find them at most grocery stores and definitely in health food stores. Costco now sells raw, and organic pumpkin seeds. You can also buy them online.

I love toasted and slightly seasoned pumpkin seeds. It is really quick and easy to toast them. I make up a batch with about 4 cups of seeds and store them in a glass jar. Then they are handy to grab when you need a little snack between meals or to throw a few in a salad.

To Toast Pumpkin Seeds 

  1. Add a small amount of oil to a frying pan or small saucepan. I like to use avocado oil or coconut oil. 1 tablespoon of oil should be plenty.
  2. When the oil is hot, add seeds to the pan. (I like to have two pans going at once, with about 2 cups of seeds per pan).
  3. Stir frequently.
  4. The seeds will start to pop and brown. They are complete when most of them have turned slightly brown and are toasted.
  5. Place in a bowl and add seasonings or a little salt if you desire.

Seasoning Ideas

This is a good spice blend that has onion, paprika, chili pepper, cumin, garlic, jalapeno pepper, coriander, red pepper, oregano, and lemon oil.

I like this blend!

Both of these blends do NOT have MSG, which is a big bonus.

Store in a glass container and a tight lid. These plastic lids are the best. I use them for everything.

There you have it: an easy, delicious, and NUTRITIOUS snack.

Enjoy!

Toasted Pumpkin Seeds – A Healthy Snack

A basic ranch dressing that goes great with everything.

  • Prep Time5 min
  • Total Time5 min
  • Yield4 Batches
  • Meta LabelLabel Value
  • Course
    • Condiment
  • Attribute Label
    • Attibute Values

Ingredients

Dressing Mix

    • Garlic powder, 1 tsp.
    • Dried Onion Flakes, 4 tsp.
    • Dried Parsley Flakes,  4 Tablespoons ( or 2 Tablespoons fresh)
    • Black Pepper, 2 tsp.
    • Salt, 2 tsp.
    • Onion Powder, 2 tsp
    *2 Tablespoons of prepared mix equals one store bought packet.Simply add all the ingredients to a jar and shake well. Label the jar and store with rest of your spices.

Single Batch

    • Garlic powder, 1/4 tsp.
    • Dried Onion Flakes, 1 tsp.
    • Dried Parsley Flakes,  1 Tablespoons ( or 2 Tablespoons fresh)
    • Black Pepper, 1/2 tsp.
    • Salt, 1/2 tsp.
    • Onion Powder, 1/2 tsp
    Use the mix to make dips, salad dressing and other recipes that call for Ranch Dressing Mix.

Ranch Salad Dressing

    • 1 cup mayonnaise
    • 1 cup buttermilk ( if you don’t have buttermilk, no worries).  Add one tablespoon lemon juice or white vinegar to a liquid measuring cup, and add enough milk until it measures 1 cup
    • Add dry ingredients listed above.
    • Whisk well and enjoy!
    The flavor will improve after sitting a bit.

INSTUCTIONS

1

Add all ingredients to small glass jar and shake well.

 
2

2 Tablespoons of mix equals 1 store bought packet.

Share:

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

Connect:

Jan Howell

Jan Howell

My intention for this website is to share tips and tutorials that I have found on my journey of life that has brought me joy, improved health, and peace, in hopes that it will do the same for you. I hope you'll join me on this journey!

Read More

Hard Boiled Eggs in the INSTANT POT

I am so EGGScited to share with you another way to use the Instant Pot. Making up a batch of hard boiled eggs just got easier using the Instant Pot. Not that it is real tough to boil an egg, and you will only save around 3 minutes, there ARE some great benefits by using this 7 in 1 pressure cooker to cook eggs.

1-   You can cook a lot more eggs in less time

2-  No babysitting required. Once you begin the process you can go do other things.

3-  There is no green or grey ring around the yolk. Usually caused by overcooking.

4-  They are easy to peel.

 

All you need is

  • Instant Pot If you don’t have one, I hope you seriously think about it. This baby is great for a lot more things than eggs, trust me!
  • Eggs
  • 1 cup water
  • steam basket or rack

This is what you do

Place steamer basket or interior rack in the pot. Gently place the desired amount of eggs in. You can get up to 16 large eggs in the pot.

Add 1 cup water

Choose [manual]

Reduce time to 7-8 minutes

This time will give you a soft firm yolk. If you want them cooked more, simply add 1 minute. If you want them more runny, reduce by 1 minute. It’s all up to your liking. After the first batch, you will have a good idea of what you like.

When the buzzer goes off, let it sit for 2 minutes.

What I love about the Instant Pot, is that you can tell how long it has been sitting after the buzzer goes off. In this case, wait for it to say L2:00. Then manually release whatever pressure is left by pressing the pressure valve away from you.

 

Place the eggs in a bowl of very cold water.

Let them sit in there for 5 minutes. You can either eat them right away or store in the fridge for up to one week.

If you are storing your eggs, I do recommend peeling them before you store them. This will make them much easier to peel.

Place the cooked eggs in a zip bag with a paper towel in the refrigerator and you have a protein packed nugget at your fingertips.

Boiled eggs are great for

  • breakfast
  • added to a salad
  • eaten plain for a healthy snack
  • tossed in stir fried rice
  • sliced on bread for yummy sandwich
  • chopped,added to tuna and a little mayo for an egg salad

However you eat your eggs, I hope you enjoy making a batch of hard boiled eggs up in the Instant Pot.

Feel free to share some of your great hard boiled egg ideas with the rest of us.

Enjoy your day!

jan3

Hard Boiled Eggs in the INSTANT POT

Making hard boiled eggs in the Instant Pot is a snap. 
  • Prep Time2 min
  • Cook Time8 min
  • Total Time10 min
[MEDIAVINE EXAMPLE AD SPACE 1]

INGREDIENTS

    • raw eggs
    • 1 cup water
[MEDIAVINE EXAMPLE AD SPACE 2]

INSTUCTIONS

1

Place steamer basket or interior rack in the pot. Gently place the desired amount of eggs in. You can get up to 16 large eggs in the pot.

 

 
2

Add 1 cup water

3

Choose the (MANUAL) button and adjust time down to 7-8 minutes.

This time will give you a soft firm yolk. If you want them cooked more, simply add 1 minute. If you want them more runny, reduce by 1 minute. It’s all up to your liking. After the first batch, you will have a good idea of what you like.

4

Place the eggs in a bowl of very cold water.

Let them sit in there for 5 minutes. You can either eat them right away or store in the fridge for up to one week.

If you are storing your eggs, I do recommend peeling them before you store them. This will make them much easier to peel.

Place the cooked eggs in a zip bag with a paper towel in the refrigerator and you have a protein packed nugget at your fingertips.

Boiled eggs are great for

  • breakfast
  • added to a salad
  • eaten plain for a healthy snack
  • tossed in stir fried rice
  • sliced on bread for yummy sandwich
  • chopped,added to tuna and a little mayo for an egg salad
[MEDIAVINE EXAMPLE AD SPACE 3]

Share:

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

Connect:

Social Media

Most Popular

Get The Latest Updates

Subscribe To Our Weekly Newsletter

No spam, notifications only about new products, updates.

Categories

Smart#Werable

Greek Yogurt in the Instant Pot- Thick & Creamy

Instant pot Greek yogurt youmakeitsimple.com

Making yogurt used to seem real intimidating to me, until I learned how to make Greek yogurt in the Instant Pot. It is so easy and I am totally in love with this recipe!

Who would have thought you can make yogurt in a pressure cooker. This baby does it all. When I got my Instant Pot, I was able to get rid of my rice cooker, crock pot and manual pressure cooker. I just bought another Instant Pot, ha ha. It is so nice to have an extra one handy for those times when I want to steam veggies and cook a main dish at the same time. Now I have more room in my pantry and an easy way to make yogurt!

I love this thing and I am totally in LOVE with this Greek Yogurt Recipe!

This is seriously the best yogurt ever. I am not a big fan of eating plain yogurt without anything on it, but this is so yummy I even like it PLAIN. There are only TWO ingredients, THREE if you want to add a little vanilla flavoring.

Post update September 26, 2018 – I have added a few new nuggets of information about timing and straining.

Ingredients:

  • 1/2 gallon of milk (I like to use organic milk. Sometimes I use whole milk and other times just 1%, both turn out creamy. I also hear goat milk works great too).
  • 2 Tablespoons starter yogurt (The “starter yogurt” is simply already made yogurt. The yogurt that you use for the starter is very important.  The first time making yogurt, purchase a high quality container of yogurt containing milk and live active cultures; nothing more).
  • 1/2 – 1 Tablespoon pure vanilla extract (optional)

Makes approximately 5-6 cups yogurt.

RECIPE CAN BE DOUBLED WITH GOOD RESULTS!

What you will need:

I have a NEW way to strain the yogurt! The nut bag method is what I instructed previously, but it can be messy and almost requires someone else to assist in pouring the yogurt into the bag.

The new method is using a strainer and coffee filters. You can find a video tutorial here, and the blog post about it here.

NOTE: If you are processing a full gallon of milk, you will have to strain it in two batches, unless you have a big strainer.

Once you start making your own yogurt, you can save at least 2 tablespoons of your last batch to add to the new one as your “starter”.  I like to freeze some yogurt then I never have to worry about saving some. It goes fast in my house.

I use this handy BIG ice cube form. It is the perfect size for 2 tablespoons servings of yogurt. After they are frozen, I pop them out and put in a zip bag in the freezer.

Let’s get to the instructions of how to make it.

1-Pour the cold milk into a COLD Instant Pot pan

Place the lid on the pot.

 

2-Press the Yogurt button on the Instant Pot Pressure Cooker and then the “Adjust” button until the display says “boil”

When the boiling cycle is done, a beep will sound and the Instant Pot Pressure Cooker display screen will say “Yogt.”

*You can remove the lid immediately. There is no need to wait for pressure to come down. The yogurt making process does not require the machine to come up to pressure.

3- Stir the milk and using a digital thermometer, check the temperature of the milk.

You are trying to get the milks temperature up to at least 180 F°. I like to get it up to 181-185 F°. (The first time I made it, it didn’t set up real well and I am sure it was because I wasn’t patient enough to wait for it to get up to temperature). If is not 180 degrees, you will need to do another boil. It may take a few boil sessions to get it up to temperature.

(There will be hot spots so stirring prior to taking the temperature, will give a more accurate reading).

*If you can’t reach 180 F degrees after two cycles, hit Sauté and then adjust to low and whisk continuously (scraping the bottom too), until you get to 180 degrees.  (I like to get to 181-185 F° ).

It helps to give your milk a whisk halfway into the boil cycle (and again later on, if you remember).

4-Remove the cooking pot from the Instant Pot Pressure Cooker and allow the milk to cool down to 110 F°

Sit the pot on a cooling rack where air can circulate around it. If I am in a hurry, I like to fill the sink with cold water and place the pot in the sink. (Be careful not to get any water in it). Remember to always stir the milk prior to taking the temperature.

When the temperature reaches 110 degrees, you are ready to add your yogurt starter.

5-Get a little bowl and take about a cup of the milk from Instant Pot and whisk in the starter, mixing well. Pour this mixture back into the pot

If you want to add a sugar (which I never do) and/or vanilla, now is the time to do so. Stir well.

6-Place the cooking pot back into the Instant Pot.

Make sure you dry off the pot before placing it back in the Instant Pot, if you had it in the sink with water.

7- Push the Yogurt Button, the display will show 8:00

(This is 8 hours). If you prefer a tarter yogurt, adjust the time to 10:00 hours. I usually set mine at 9 or 10.


****For those of you who have digestive issues, a few of my readers have left feedback regarding how longer processing helps with the digestion of lactose.

Kristen says: You might not need the Lactaid milk–the bacteria in yogurt digest the lactose and homemade yogurt that has been fermented for hours (the longer the better for lactose issues) has little lactose left. You might need to experiment to see how long you need to ferment it for your body to tolerate it. Good luck from another lactose-intolerant person

Mandy said: Just an FYI for anyone, like myself, who has to deal with chronic digestive issues: Long fermented yogurt is particularly helpful. I cook mine for a full 24 hours. I was amused when I got my Instant Pot to find out that 24 hours is one of the default yogurt settings. When we got our two cats, the little girl kitten begged for yogurt so pitifully that I did some research. Cows milk isn’t good for kitties but guess what. Home made, long fermented yogurt is. Score!!!! She gets her tablespoon every morning without fail.


A few things to note:

  • Be mindful if you press the adjust button twice, the Instant Pot will adjust to 24:00 hours. (Perhaps that is the setting many of us should be using). Make sure you get it to the right time setting for your needs.
  • The Instant Pot may reset from the “Normal” function to the “Less” function! You don’t want to incubate on the “Less” option. Make sure it is on “Normal”.
  • After you set your time, the Instant Pot will start to count up. I like to have the incubation period happen while I sleep. So if I go to bed at 10:00, I will start my yogurt making around 8:00. That gives me time for heating and cooling. It works out wonderful.

When I wake up it is ready to strain. If you like a thinner consistency, you won’t need to strain it.

To Strain or Not to strain

Un-strained Yogurt is just regular Yogurt and strained Yogurt is called “Greek Yogurt.” YUMMY! You are going to love this stuff.

The instructions below are for using the NUT MILK BAG to strain the yogurt.

The other method of straining using a bowl strainer and coffee filters can be found here.

8- Pour the yogurt into a strainer or Nut Bag

This is the nut milk bag. Place a big bowl underneath the strainer or bag to catch the whey that will drip out.

If you use a rice milk bag, you can make a knot in the string and hang it from a cabinet knob. Let it sit and drain until you get the consistency you like. This will take a few hours. If it is not a hot day, I just leave it out on the counter. If it is hot in your kitchen, you can let it strain in the refrigerator

9- You can save the whey and use it in smoothies, salad dressings, etc for added probiotic nutrition.

Make sure you label the jar you put it in. You don’t want someone thinking this is lemonade or some other beverage. There will usually be a few quarts of whey left over.

10-Place the yogurt into single one cup jars, or other glass containers

I like using these 2 cup glass jars with plastic lids.

These jars are great to store just about anything in (dried herbs, nuts, bulk seeds, etc).

This recipe makes 4 1/2 – 5  cups of Greek yogurt.

Here are some ideas of what to put in your yogurt

Play Video

If you ever want a little sweetness, you can add a smidget of,  honey or maple syrup.

Frozen berries, nuts and flaked coconut added to the yogurt makes a yummy, healthy and nutritious breakfast.

Greek Yogurt in the Instant Pot- Thick & Creamy

Instant pot Greek yogurt youmakeitsimple.com

Making Greek yogurt in the Instant Pot is a snap. This yogurt is thick and creamy with no added preservatives or sweeteners. Totally delicious!

  • Prep Time10 min
  • Cook Time8 min
  • Total Time18 min
  • Ready in8 hours 40 minutes
  • Yield5 cups
  • Serving Size1 cup

Ingredients

    • 1/2 gallon of milk (I like to use organic milk. Sometimes I use whole milk and other times just 1%, both turn out creamy. I also hear goat milk works great too).
    • 2 Tablespoons starter yogurt (The “starter yogurt” is simply already made yogurt. The yogurt that you use for the starter is very important.  The first time making yogurt, purchase a high quality container of yogurt containing milk and live active cultures; nothing more).
    • 1/2 – 1 Tablespoon pure vanilla extract (optional)

Instructions

1

Pour the cold milk into a COLD Instant Pot pan

Place the lid on the pot.

2

Press the Yogurt button on the Instant Pot Pressure Cooker and then the “Adjust” button until the display says “boil”

When the boiling cycle is done, a beep will sound and the Instant Pot Pressure Cooker display screen will say “Yogt.”

*You can remove the lid immediately. There is no need to wait for pressure to come down. The yogurt making process does not require the machine to come up to pressure.

3

Stir the milk and using a digital thermometer, check the temperature of the milk.

You are trying to get the milks temperature up to at least 180 F°. I like to get it up to 181-185 F°. (The first time I made it, it didn’t set up real well and I am sure it was because I wasn’t patient enough to wait for it to get up to temperature). If is not 180 degrees, you will need to do another boil. It may take a few boil sessions to get it up to temperature.

(There will be hot spots so stirring prior to taking the temperature, will give a more accurate reading).

*If you can’t reach 180 F degrees after two cycles, hit Sauté and then adjust to low and whisk continuously (scraping the bottom too), until you get to 180 degrees.  (I like to get to 181-185 F° ).

It helps to give your milk a whisk halfway into the boil cycle (and again later on, if you remember).

4

Remove the cooking pot from the Instant Pot Pressure Cooker and allow the milk to cool down to 110 F°

Sit the pot on a cooling rack where air can circulate around it. If I am in a hurry, I like to fill the sink with cold water and place the pot in the sink. (Be careful not to get any water in it). Remember to always stir the milk prior to taking the temperature.

When the temperature reaches 110 degrees, you are ready to add your yogurt starter.

5

Get a little bowl and take about a cup of the milk from Instant Pot and whisk in the starter, mixing well. Pour this mixture back into the pot

If you want to add a sugar (which I never do) and/or vanilla, now is the time to do so. Stir well.

6

Place the cooking pot back into the Instant Pot.

Make sure you dry off the pot before placing it back in the Instant Pot, if you had it in the sink with water.

7

Push the Yogurt Button, the display will show 8:00

(This is 8 hours). If you prefer a tarter yogurt, adjust the time to a longer time. I usually set mine at 20-24 hours.

Straining Instructions

8

Pour the yogurt into a strainer or Nut Bag

This is the nut milk bag. Place a big bowl underneath the strainer or bag to catch the whey that will drip out.

9

If you use a nut milk bag, you can make a knot in the string and hang it from a cabinet knob. Let it sit and drain until you get the consistency you like. This will take a few hours. If it is not a hot day, I just leave it out on the counter. If it is hot in your kitchen, you can let it strain in the refrigerator.

10

You can save the whey and use it in smoothies, salad dressings, etc for added probiotic nutrition.

Make sure you label the jar you put it in. You don’t want someone thinking this is lemonade or some other beverage. There will usually be a few quarts of whey left over.

11

Place the yogurt into single one cup jars, or other glass containers

I like using these 2 cup glass jars with plastic lids.

These jars are great to store just about anything in (dried herbs, nuts, bulk seeds, etc).

Oh, this is so much more nutritious and better for you than store bought yogurt. All those added sugars and food coloring and whatever else goes into that stuff is unnecessary . You won’t ever want to buy store bought yogurt again.

We use this yogurt in place of sour cream too. It makes a great chip dip as well.

There you have it…….. a creamy, dreamy Greek yogurt!

Enjoy!

jan3

Share:

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

Connect:

Jan Howell

Jan Howell

My intention for this website is to share tips and tutorials that I have found on my journey of life that has brought me joy, improved health, and peace, in hopes that it will do the same for you. I hope you'll join me on this journey!

Read More

HOLISTIC LIVING: Healthy Travel Tips

holistic living

I went on a little vacation this week, and as I was gathering all my goods, I thought it would be a fun idea to show you some things I do and some things I take along with me. Here are some healthy tips and tricks that I do to maintain SOME holistic living while traveling.

holistic living

Notice that I said “some”.  When you are out of your routine and in a different place it can be challenging to do all the things you normally like to do to maintain a healthy lifestyle.  I suggest you back off a little and do the BEST YOU CAN and enjoy yourself.  Don’t freak out because maybe you had to resort to eating a little “fast food” or that you didn’t get your daily run in.

Know and trust that your body is very resilient and it will bounce back quickly once you get back to your normal routine. I say this like I don’t worry about this stuff, well I still do somewhat but have learned to not let it ruin my vacation.

I bring with me and implement the things I can, and then enjoy myself.  Yes, you will have to adapt a little, but that is good for you!

Here are a few tips & tricks:

Medications, Supplements, and Tinctures

holistic living

Make sure you have all your needed medications and supplements! I learned this the hard way. The last trip I went on I ended up getting food poisoning. Without going into too much detail, because of a particular condition I experience, I am supposed to up my dose of hydrocortisone significantly if I experience any kind of illness or food poisoning. My doctor had given me some shots with cortisone in them in case this ever happens. (I ended up in the emergency room when I had food poisoning before, pretty much because I couldn’t keep the cortisone pill down).

Anyway, I forgot to pack the shots for this trip. DANG, I was sooooooo sick. I would rather go through childbirth than this. Not fun being that sick in a hotel room.

Healthy Travel Tips holistic living

If you have a “daily” supplement container, it is a good idea to tape it closed like I have done here in the photo. I have had it open up and spill all over my purse way too many times before I learned to just tape it closed. I use painter’s tape.

Don’t forget any NEEDED medications, supplements, or tinctures. To save room I get the small snack zip bags, label them, and put the capsules in there. If I think I may need the whole jar, I will just take the whole thing. Put them all in a BIG zip bag.

Healthy Snacks

holistic living

Throw a few snacks in a little zip lock bag for those times at the airport or in the car when you sugar level is dropping and you need something to eat. If you have something handy, you will be less tempted to buy junk food, and save some money.

Healthy Travel Tips holistic living

If your hotel room has a fridge in it, go to a grocery store and buy a few healthy snacks to have on hand. I like to get some string cheese, rice crackers, apples, nut & seed mix, carrot & celery pre-cut mix, bottled water, and grapefruit.  Yep, that is sauerkraut in there. I got that for a little extra probiotic action for my gut this week. It was a small bag so even though I didn’t finish it, the little I had served me well.

Even if the place you are staying has breakfast available, it is nice to have some of your own alternatives. (The snacks you bought at the store are probably better for you than the instant pancakes, powdered eggs, or sweet rolls they have available). Now, if there is no other option, do the best you can. They will usually have oatmeal packets or yogurt and perhaps some fruit if you are lucky.

If you are really feeling vigilant, I know some who take their blenders with them. I really don’t want to be hauling my Blendtec on the plane. Although I did consider taking my son’s Magic Bullet. Oh, how nice a green smoothie would taste on vacation!

Grapefruit

Healthy Travel Tips holistic living

What about grapefruit? When traveling, most likely you will be eating out more frequently than normal, and perhaps eating foods that are a little more heavy, rich, and fatty. Grapefruit is a good source of fiber, and it contains both soluble and insoluble fiber both of which can help improve digestion and constipation. Who wants to be constipated while traveling?

After eating a heavy dinner, I like to come back to the hotel and have some grapefruit. I peel it just like an orange. You are going to love the aroma as you peel it. Now some of you may never have eaten a grapefruit-like this, but trust me, it grows on you and is quite a yummy snack. There are VERY good properties in the pith (white stuff around the grapefruit) so don’t pull it all off, eat it. When I eat a grapefruit, I don’t get bloating, indigestion and I feel much lighter.

Water

Healthy Travel Tips holistic living

It is so important to stay hydrated and so easy to forget to drink water while you are traveling. I bring along my own water bottle and pack it empty, so when I get to the hotel I can fill it up and have handy. It helps me to remember to drink water if I have my water bottle there.

If you don’t want to pack your own, make sure you at least by some bottles of water to have handy. I buy a few gallons of water and bring them back to the hotel. Most likely you don’t want to be drinking the water from the bathroom tap!

Movement

Healthy Travel Tips holistic living

Although you may not be able to attend your favorite yoga class or go for a bike ride, there are some ways you can still move your body while traveling or while on vacation.

  • Skip the elevator and take the stairs
  • If the hotel you are staying at has a gym, use it
  • Go for a walk and do a little exploring
  • Take an online yoga class in your hotel room

It can be so easy to go several days without exercising while on vacation. It doesn’t have to be a serious workout, just move your body in some way. You will regret it if you don’t.

Herbal Teas

Healthy Travel Tips holistic living

This is another thing I bring with me. I always take some Yarrow tea with me. This is one of my “go tos” when it comes to any kind of illness. Also good to help detox.

When I travel I take a little zip package of a blend of herbal teas that I like, usually Yarrow, Peppermint, and Raspberry leaf. I know it looks like I am smuggling some drugs or doing crazy stuff, nope just herbs.

Healthy Travel Tips holistic living

Sometimes, the hotel will have some herbal teas, but not always. What I do is go down to the lobby and get some hot water where they have it for coffee, and fill up a cup. I take it back to my room, put in about a teaspoon of dried herbs and let it steep for a few minutes. Then I get out my trusty stainless steel straw that filters out the herbs and viola, a nice cup of tea.

Essential Oils

Healthy Travel Tips holistic living

I saved the best for very last. As some of you may already know, I LOVE ESSENTIAL OILS and I don’t travel without them. I have a little mini case that I have in my purse at all times, but that is not enough. I like to take as many as I can, AND my diffuser.

There is nothing like being cramped up in a hotel room that is stuffy. Why not diffuse your favorite oils to make it feel and smell a little more like home. I have a small travel diffuser that I pack.

When packing my oils, I have a difficult time deciding which ones to bring. I take the most essential ones and pray I won’t need any of the others. Trust me; these oils have come in handy. On this trip I was so glad I brought the big bottle of lavender because I got a little too much sun on my back and was able to have my husband apply some on my back. Works wonders.  You never know when there will be a need for them physically or emotionally. LOVE EM!

Hopefully, this will be helpful for those of you who want to maintain some kind of healthy balance when on vacation.

What is a tip you have learned and do to stay healthy on vacation? I would love to hear about it!

Cheers,

Social Media

Most Popular

Get The Latest Updates

Subscribe To Our Weekly Newsletter

No spam, notifications only about new products, updates.

Categories

Smart#Werable

The Best Tasting Hummus Ever

hummus

This is the best tasting hummus ever! Simple, flavorful and creamy. You are going to love this healthy dipping snack. Eat is as a dip or on a sandwich. Yummy, yum! What I love about this hummus recipe is that it is super easy to make and seriously taste so good. It makes approximately 1 cup.

hummus

Dip veggies, crackes, pita bread or whatever else you can think of.

Ingredients

  • 2 cloves garlic, peeled
  • 1 cup water
  • 1 can garbanzo beans, rinsed and drained
  • Juice of 1/2 – 1 lemon
  • 1 tsp. grated lemon zest (optional)
  • 2 Tbsp. Tahini
  • ½ tsp. salt
  • 1½ tsp. ground cumin
  • ½ tsp. paprika
  • 3 Tbsp. olive oil
  • 1 Tbsp. Chives (optional)
  • 1-2 Tbsp. Fresh parsley (optional)
  • 1-2 Tbsp. fresh cilantro (optional)

Instructions

  1. In a small sauce pan bring the water to a boil, add in the garlic and boil uncovered for 3 minutes.
  2. Take garlic out of water and set aside to cool. Reserve water.
  3. In a food processor or blender, puree the garlic, garbanzo beans, lemon juice, lemon zest, Tahini, salt, cumin, paprika and olive oil.
  4. If you want the herbs blended in so you can’t see them, add them now and puree.
  5. Process until smooth by adding 3-4 Tbsp. of the reserved garlic water, until you get the desired consistency. (It doesn’t take much, so pour slowly).
  6. If you want the herbs to be seen, add them now and mix well.
  7. Transfer to a small serving dish and sprinkle with additional paprika if desired.

Enjoy!

The Best Tasting Hummus Ever

hummus

This is the best tasting hummus ever! Simple, flavorful and creamy. You are going to love this healthy dipping snack.

  • Prep Time10 min
  • Cook Time3 min
  • Total Time13 min
  • Course
    • Appetizer
[MEDIAVINE EXAMPLE AD SPACE 1]

Ingredients

    • 2 cloves garlic, peeled
    • 1 cup water
    • 1 can garbanzo beans, rinsed and drained
    • Juice of 1/2 – 1 lemon
    • 1 tsp. grated lemon zest (optional)
    • 2 Tbsp. Tahini
    • ½ tsp. salt
    • 1½ tsp. ground cumin
    • ½ tsp. paprika
    • 3 Tbsp. olive oil
    • 1 Tbsp. Chives (optional)
    • 1-2 Tbsp. Fresh parsley (optional)
    • 1-2 Tbsp. fresh cilantro (optional)
[MEDIAVINE EXAMPLE AD SPACE 2]

INSTUCTIONS

1

In a small sauce pan bring the water to a boil, add in the garlic and boil uncovered for 3 minutes.

 
2

Take garlic out of water and set aside to cool. Reserve water.

3

In a food processor or blender, puree the garlic, garbanzo beans, lemon juice, lemon zest, Tahini, salt, cumin, paprika and olive oil.

4

If you want the herbs blended in so you can’t see them, add them now and puree.

5

Process until smooth by adding 3-4 Tbsp. of the reserved garlic water, until you get the desired consistency. (It doesn’t take much, so pour slowly).

6

If you want the herbs to be seen, add them now and mix well.

7

Transfer to a small serving dish and sprinkle with additional paprika if desired.

8

Enjoy!

[MEDIAVINE EXAMPLE AD SPACE 3]

Share:

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

Connect:

Social Media

Most Popular

Get The Latest Updates

Subscribe To Our Weekly Newsletter

No spam, notifications only about new products, updates.

Categories

Smart#Werable