Olive You Whole’s Whole 30 BBQ Sauce

I am so excited!!!  Last night I was finally able to get back in my kitchen!! The bad news is it is so shiny and clean I don’t want to cook in it because I don’t want to mess it up.   I guess that means I will just have to keep cooking in my Instant Pot Mini.  Seriously,  the only way I have cooked in the last two weeks is in my Mini.  I always laughed at people who said the quit cooking any other way once they got their pressure cooker.  I really didn’t think you could just cook in your pressure cooker but you can.   Don’t worry, I am not going to turn this into just a pressure cooking blog.  I don’t like to limit myself that way.  It is nice to know I can cook in only the pressure cooker if I have to though.

This recipe is not a pressure cooker recipe. It is a recipe for a very yummy Whole 30 compliant BBQ sauce.  I have been looking for this since my very first Whole 30 last april.   I love that it is based on tomato paste instead of ketchup.  I keep tomato paste in my cupboard all the time.  I don’t keep ketchup, compliant or otherwise, around because I am not a fan of ketchup.

Olive You Whole's Whole 30 BBQ Sauce

Adapted from Olive You Whole

1/3 cup tomato paste

1/4 cup apple cider vinegar

1/2 cup water

1/2 cup pitted dates

1 TBS Dijon style mustard

1 1/2 tsp coconut aminos

1/2 tsp celery salt

1 clove minced garlic

1/2 tsp chili powder

1/2 tsp black pepper

1/8 tsp ground clove

In a small bowl, combine all ingredients and mix well.  Use where ever BBQ sauce is called for.


Instant Pot Mini Carrot Cake Steel Cut Oats

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Today it finally started feeling like spring.  Who knows how long that will last?  It was a lovely 42 degrees.  I know some of you don’t think 42 degrees is lovely but here in North Dakota, 42 degrees is practically a heat wave.

Even though it is getting warmer,  I am not quite ready to give up my steel cut oats for breakfast yet, especially when my pressure cooker makes them so easy to make.

Instant Pot Mini Carrot Cake Oatmeal

Adapted From A Taste of Home

1 1/4 cup water, for the oatmeal

4 oz crushed pineapple, undrained

1/2 cup shredded carrot

1/4 cup steel cut oats

1/4 cup dried cranberries

1/2 tsp ground cinnamon

1/4  tsp pumpkin spice

Place the trivet in the bottom of the liner.  Add 1 cup water to the bottom of the liner.  In an oven safe bowl that fits in the line, combine the water, pineapple, carrot, steel cut oats, cranberries, cinnamon and pumpkin spice.  Place the bowl on the trivet.  Lock lid and cook on high 15 minutes.  Natural release.



Instant Pot Mini Pot Roast (Whole 30)


I don’t know how regularly I will be posting for a while.  I am in the middle of a huge spring clean.  My apartment is getting painted, carpets cleaned, new blinds on all my windows, new light fixtures and possibly new tile in my kitchen and bathroom.  My stove is currently sitting, unplugged, in the middle of my very small kitchen.  I can get to the pressure cookers on my counter but I can’t get to anything else.  Not very motivating to get in the kitchen and get cooking anything for the blog.  I will probably be living on tuna fish and sandwiches from Subway for a while.  These are two of my favorite things so that won’t be so bad.

Yesterday I found 2 beef roasts in the reduction bin at the grocery store.  I don’t usually buy beef roasts because they are way outside my budget.  These roasts were over half off so, of course, they came home with me.  I am really glad they did.  I had forgotten how much I like pot roast, potatoes and carrots.  Sometimes simple is really the best.

Instant Pot Mini Pot Roast

From Wellness Becomes Her

2-3 lb chuck roast, cut in half

2 cups baby carrots

4 medium potatoes,  cut into chunks

1 large onion, sliced

1 TBS Italian seasoning

2 tsp minced garlic

2 TBS olive oil

salt and pepper, to taste

2 cups beef broth

Preheat your pressure cooker on the saute setting.  When hot, add the oil.  When the oil is hot, sear the roast on all sides,  3-4 minutes per side.  Remove the meat.   Add the onion and return the meat to the pressure cooker.  In a small bowl, combine the Italian seasoning, garlic and broth; mix well.  Pour the broth mixture over the roast.  Lock the lid and cook on high pressure 60 minutes.  10 minute natural release.   Remove the meat.  Add the potatoes and carrots to the pot.  Lock the lid and cook on high pressure 4 minutes.  At this point you can remove the vegetables and serve the broth in the pot as is or you can dissolve 1 1/2 tablespoons of arrowroot in 3 tablespoons of the broth, until smooth.  Add back to the broth in the pot.   Using the saute function, simmer until thickened.

Small Batch Italian Seasoning Blend (Whole 30)


We are going to need this recipe for tomorrow’s recipe.

Small Batch Italian Seasoning

From Gimme Some Oven

1 1/2 tsp oregano

1 tsp marjoram

1 tsp thyme

1/2 tsp basil

1/2 tsp rosemary

1/2 tsp sage

In a small bowl, combine all ingredients; mix well.  Store in an airtight container in a cool, dark place. 





Thai Satay Marinade (Whole 30)


I am so excited!!!!!!  My dear friend, Steph,  wants to do a Whole 30 with me.   I have long thought Steph could benefit from a Whole 30 but I have never pushed the Whole 30 to her.  I know to be successful with any health program, from weight loss to quitting smoking, you have to want to do it for yourself.  You won’t be successful if you do it to get someone else of your back or to make them happy.  This will be round 1 for Steph and round 3 for me.

If you are interested in doing a Whole 30 with me and Steph, leave a comment or contact me at juliesflock13@gmailcom.  We will start preparing soon and start, officially, on May 1st.

Thai Satay Marinade

Adapted From A Recipe By Ian Magary

1/4 tsp ground ginger

1/2 tsp garlic powder

1 1/2 tsp red curry  paste

1/2 tsp ground cumin

1/2 tsp ground turmeric

2 TBS coconut milk

1 TBS fish sauce

8 oz of your choice of protein

In a small bowl combine all ingredients, except the protein.   Place the protien in a  quart sized plastic bag.  Pour the marinade over the protien and marinate for 6 hours to overnight.  Cook the protien however you like.