Casey Thaler, NASM-CPT, FNS

Casey has written over 200 articles on health, science, nutrition, and fitness. His work is regularly featured in: Paleo Magazine, Greatist, MindBodyGreen, Paleohacks, and Breaking Muscle. He also writes weekly for the founder of the Paleo Diet, Dr. Loren Cordain.

Best Probiotics

Casey Thaler, NASM-CPT, FNS
When it comes to choosing a great probiotic - quality is key. You do not want to be putting any poor quality probiotics into your body - that's for sure. But a great quality probiotic can be life-changing, so it's definitely worth spending the extra time to find the best products out there. We’ve made this search much easier, and done the research. After trying many different products, looking at scientific research, and aggregating tens of thousands of online reviews – we can confidently recommended the best probiotics on the market. As with all health and diet choices, make sure...
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Best Keto Snacks

Casey Thaler, NASM-CPT, FNS
More recently than ever, the ketogenic diet has been making waves. Studies have shown that this low-carb, high-fat diet can help you lose weight and improve your health. That’s why we’re bringing you the best keto snacks.  Staying on track with the keto diet is important, but with delicious, available snacks, it won’t be too difficult. Keto-friendly snacks must be low in carbohydrates, low in sugar, and high in fat and protein in order to stay in line with the diet. Does that mean they won’t taste good? Absolutely not! And to make matters easier, we’ve done the legwork (and...
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Instant Pot® Keto Birthday Cake

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BIRTHDAY CAKE INGREDIENTS 1 cup blanched almond flour 3/4 cup Swerve confectioners 1/4 teaspoon baking soda 2 eggs 1/2 cup heavy whipping cream 4 tablespoons grass-fed butter RECIPE 1. Combine all ingredients thoroughly, with an electric mixer. Transfer into a well-greased, Instant Pot® friendly pan (or dish). Place trivet inside the inner pot, and then pour in 2 cups of filtered water. 2. Loosely cover the pan with aluminum foil, then place the pan on top of the trivet. Close the Instant Pot®, and turn the pressure valve to Sealing. Set to 40 minutes on high pressure,...
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Instant Pot® Keto Meatloaf Recipe

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO MEATLOAF RECIPE INGREDIENTS 2 pounds grass-fed beef, ground 2 tablespoons coconut aminos 1 tablespoon Worcestershire sauce 1 teaspoon curry powder 1 teaspoon parsley, dried 1 teaspoon turmeric ground 1 teaspoon paprika, fresh 1 teaspoon chili powder 1 teaspoon basil, dried 1 teaspoon crushed red pepper 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper RECIPE 1. Pour 1 cup of filtered water into the inner pot of the Instant Pot®, and insert the trivet. On a piece of aluminum foil, mix together all ingredients. Form into one large loaf. Move this (and the aluminum foil) to...
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Instant Pot® Keto Banana Bread

Casey Thaler, NASM-CPT, FNS
Banana bread is a quick bread made with ripe bananas. It's a popular snack or dessert, and can be served plain or with toppings like chocolate chips, nuts, or frosting. banana bread is usually made with a combination of flour, sugar, baking powder, salt, butter, eggs, and mashed bananas. There are many variations of banana bread, including banana nut bread (which includes chopped nuts), chocolate banana bread (which includes chocolate chips), and even vegan banana bread (which uses vegetable oil instead of butter). No matter what your preference is, there's a banana bread recipe out there for you. Why Is...
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Instant Pot® Keto Chili Recipe

Casey Thaler, NASM-CPT, FNS
This excellent keto chili recipe is perfect for your Instant Pot. It’s also great for any other cooking method, so get cracking on it right now! [Check out some of our other awesome guides.] Can I Eat Chili On Keto? Yes, you can eat chili on a keto diet. Chili is high in fat and low in carbs, making it a perfect food for those following a ketogenic lifestyle. Additionally, chili is packed with nutrients and antioxidants that can help boost your health. So, if you're looking for a delicious and nutritious meal, try making chili the next time you're...
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Instant Pot® Keto Warm And Sweet Bone Broth Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO WARM AND SWEET BONE BROTH STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 4 pounds grass-fed beef 4 quarts bone broth 2 whole cloves 1/4 teaspoon allspice 10 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Vietnamese Beef Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO VIETNAMESE BEEF BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 2 quarts beef bone broth 3 inches ginger, peeled and cut in half lengthwise 1 cinnamon stick 2 whole star anise 2 whole cloves 2 teaspoons whole coriander seeds INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10...
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Instant Pot® Keto Vegetable Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO VEGETABLE SOUP Dairy-Free, Gluten-Free Serves about 4 people INGREDIENTS 6 cups vegetable broth 4 stalks celery, cut 1 clove garlic, minced 1 teaspoon basil 2 carrots, cut 1 sweet potato, peeled and cut 1 tablespoon parsley 2 tablespoons ghee INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Vegetable Beef Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO VEGETABLE BEEF SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1 pound grass-fed beef 8 cups bone broth 1/2 cup spinach 1/2 cup kale 1/2 bok choy, chopped 4 tablespoons grass-fed butter 1 stalk celery, chopped 2 carrots, chopped 1 teaspoon basil 1/4 teaspoon parsley *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once...
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Instant Pot® Keto Vanilla Mint Bone Broth Shake

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO VANILLA MINT BONE BROTH SHAKE Dairy-Free, Gluten-Free INGREDIENTS 4 bone broth ice cubes 1 cup ice 1/8 teaspoon vanilla extract 1 tablespoon MCT oil 1 cup spinach 1/2 tablespoon honey 1/8 teaspoon mint 1/2 cup water INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes,...
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Instant Pot® Keto Ultimate Vegetable Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO ULTIMATE VEGETABLE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 1 cup broccoli 1 cup kale 1 cup spinach 2 carrots, chopped 1/4 teaspoon basil 1 pound chicken, cut up 8 tablespoons ghee 2 quarts bone broth *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the...
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Instant Pot® Keto Turnip Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TURNIP SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 4 pounds lamb neck, cut up 10  turnips, peeled and cut 10 cups bone broth 2 tablespoons dried basil 1/4 teaspoon allspice 8 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure,...
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Instant Pot® Keto Turnip And Turkey Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TURNIP AND TURKEY STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 4 quarts bone broth 8 turnips, peeled and shredded 2 celery sticks, sliced 2 cups turkey, chopped and cooked 2 tablespoons cilantro 2 teaspoons turmeric 8 tablespoons butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse...
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Instant Pot® Keto Turmeric Shrimp Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TURMERIC SHRIMP BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 2 teaspoons ground cayenne 10 cups bone broth 1 tablespoon turmeric 1/2 teaspoon chili powder 4 pounds shrimp 10 tablespoons grass-fed butter Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so as not...
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Instant Pot® Keto Turmeric Beef Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TURMERIC BEEF STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 4 tablespoons coconut oil 2 leeks, chopped 4 quarts bone broth 4 cups grass-fed beef, shredded 1/2 teaspoon turmeric 1/2 teaspoon cilantro 2 teaspoons dried basil 2 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to...
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Instant Pot® Keto Turkey Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TURKEY CHILI Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1 pound turkey meat 4 carrots, peeled and chopped 1 teaspoon basil 8 cups bone broth 1/2 tablespoon chili powder 2 tablespoons ghee *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook....
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Instant Pot® Keto Turkey Bone Broth Stir Fry

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TURKEY BONE BROTH STIR FRY Dairy-Free, Gluten-Free, Keto-Friendly Serves about 6 people INGREDIENTS 2 pounds turkey, cut up 3 cloves garlic, peeled and smashed 6 cups bone broth 6 tablespoons coconut oil 1/4 teaspoon allspice *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and...
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Instant Pot® Keto Tomato Broth Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TOMATO BROTH STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 6 tablespoons coconut oil 1/2 cup chopped celery 8 cups bone broth 2 large cans crushed tomatoes 2 tablespoons dried basil 2 teaspoons cumin 2 teaspoons turmeric *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on...
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Instant Pot® Keto Tomato Basil Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TOMATO BASIL SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 1 cup grass-fed butter 8 leaves fresh basil 1/4 teaspoon cayenne pepper 1/8 teaspoon curry powder (optional) 8 cups tomato juice 1 cup coconut milk 8 tomatoes, peeled, seeded, chopped *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to...
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Instant Pot® Keto Tom Yum Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TOM YUM SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 9 cups bone broth 1 pound chicken, cut up 4 pieces galangal 1 teaspoon cilantro 2 tablespoons red pepper flakes 1 jalapeno, chopped 1/2 cup lime juice *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on...
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Instant Pot® Keto Thai Chicken Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO THAI CHICKEN BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 6 quarts cold water 8 pounds roasted chicken bones 3 stalks lemongrass, bruised 3 stalks green onion, whole ginger, whole, cut in 1/2 inch pieces, 3 in section limes, cut in half, 2 each 6 sprigs cilantro 1 small shallot 1/2 jalapeno INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook....
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Instant Pot® Keto Swiss Chard Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SWISS CHARD STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 4 quarts bone broth 2 tablespoons dried basil 2 teaspoons turmeric 6 cups Swiss chard 8 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked,...
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Instant Pot® Keto Superfood Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SUPERFOOD STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 4 cups carrots, shredded 2 cups broccoli 4 cups kale 2 cups spinach 8 tablespoons coconut oil 8 tablespoons grass-fed butter 2 tablespoons cilantro 1 quart bone broth *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on...
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Instant Pot® Keto Superfood Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SUPERFOOD BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 3 people INGREDIENTS 2 bunches kale, chopped 1 bunch, spinach, chopped 3 sprigs parsley 6 cups beef broth 2 tablespoons coconut oil 1 teaspoon turmeric INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally...
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Instant Pot® Keto Supercharged Bone Broth Espresso

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SUPERCHARGED BONE BROTH ESPRESSO Dairy-Free, Gluten-Free, Keto-Friendly Serves about 1 person INGREDIENTS 1/4 cup bone broth 1 shot espresso 1 cup coffee 1/4 teaspoon cinnamon 1 tablespoon MCT oil INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to Venting. 4. Open...
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Instant Pot® Keto Super Fruit Protein Shake

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SUPER FRUIT PROTEIN SHAKE Dairy-Free, Gluten-Free INGREDIENTS 4 bone broth ice cubes 1 scoop protein powder 1/2 cup raspberries 1/3 cup blueberries 1/2 cup kale 1 tablespoon coconut oil 1 cup water INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy! TRADITIONAL RECIPE...
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Instant Pot® Keto Super Caffeinated Bone Broth Smoothie

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SUPER CAFFEINATED BONE BROTH SMOOTHIE Dairy-Free, Gluten-Free, Keto-Friendly INGREDIENTS 2 bone broth ice cubes 1 cup cold brew coffee 1/4 cup espresso 1/4 teaspoon nutmeg 1/4 teaspoon cinnamon 1 tablespoon MCT oil INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy! TRADITIONAL RECIPE...
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Instant Pot® Keto Super Antioxidant Bone Broth Smoothie

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SUPER ANTIOXIDANT BONE BROTH SMOOTHIE Dairy-Free, Gluten-Free INGREDIENTS 4 bone broth ice cubes 3/4 cup coconut milk 1/2 cup blackberries 1 scoop whey protein powder 1/2 teaspoon ginger 1/2 teaspoon turmeric INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy! TRADITIONAL RECIPE 1....
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Instant Pot® Keto Sumptuous Bone Broth Beef Tips

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SUMPTUOUS BONE BROTH BEEF TIPS Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 4 pounds boneless beef tips, cubed 4 tablespoons coconut oil 4 tablespoons grass-fed butter 10 cups bone broth 1/2 teaspoon dried thyme 4 tablespoons red pepper flakes (or less, to taste) *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let...
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Instant Pot® Keto Succulent Lobster Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SUCCULENT LOBSTER STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 12 people INGREDIENTS 8 tablespoons grass-fed butter 12 cups bone broth 2 small jars tomato paste 2 pounds cooked lobster 2 tablespoons ginger 1/4 teaspoon allspice *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so as not...
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Instant Pot® Keto Stuffed Pepper Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO STUFFED PEPPER SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1 pound grass-fed beef 4 cups bone broth 6 tablespoons grass-fed butter 1/2 cup mixed peppers, chopped 1 can diced tomatoes 1 cup tomato sauce 1/2 teaspoon parsley 1/2 teaspoon basil 1/2 teaspoon turmeric *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set...
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Instant Pot® Keto Stone Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO STONE SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 8 cups bone broth 1 pound chicken, cut up 4 stalks celery, cut up 4 carrots, cut up 1/2 teaspoon basil 1/2 teaspoon cayenne pepper 4 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes...
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Instant Pot® Keto Squash Soup

Casey Thaler, NASM-CPT, FNS
Squash soup is a delicious and healthy soup that is perfect for those cold winter days. This soup is packed with nutrients and antioxidants, making it a great choice for a healthy meal. Squash soup is also relatively easy to make, so it is perfect for busy weeknights. Simply roast the squash in the oven, then puree the roasted squash with chicken or vegetable broth and spices. Serve with a dollop of sour cream and freshly-chopped chives. Benefits of squash There are many benefits of squash, both for our health and for the environment. Squash is a low calorie vegetable...
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Instant Pot® Keto Spinach Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SPINACH STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 2 quarts bone broth 4 tablespoons grass-fed butter 6 tablespoons coconut oil 4 cups spinach 2 teaspoons dried basil 1/4 teaspoon allspice *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3....
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Instant Pot® Keto Spinach And Kale Bone Broth Shake

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SPINACH AND KALE BONE BROTH SHAKE Dairy-Free, Gluten-Free INGREDIENTS 4 bone broth ice cubes 1 cup kale 1 cup spinach 1 tablespoon MCT oil 1 scoop protein powder 1/2 cup raspberries 3/4 cup water INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy!...
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Instant Pot® Keto Spicy Chili Crab Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SPICY CHILI CRAB SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 2 pounds crabmeat 10 tablespoons grass-fed butter 4 quarts bone broth 1/4 tablespoon cayenne pepper 2 tablespoons chili powder *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so as not to spray liquid)....
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Instant Pot® Keto Spicy Avocado And Bacon Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SPICY AVOCADO AND BACON CHILI Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 8 tablespoons ghee 2 tablespoons chili powder 8 avocado slices 4 pounds grass-fed beef 8 cups bone broth 1 teaspoon curry powder 1 1/2 pounds bacon, cut up 2 (28-ounce) cans crushed tomatoes *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once...
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Instant Pot® Keto Spaghetti Squash Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SPAGHETTI SQUASH BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 6 cups bone broth 4 stalks celery, cut 1 clove garlic, minced 1 teaspoon basil 1 spaghetti squash, pre-cooked, cut 1 tablespoon parsley 2 tablespoons ghee INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then...
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Instant Pot® Keto Southwest Chicken Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SOUTHWEST CHICKEN SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 pounds chicken, cut up 8 cups bone broth 4 tablespoons grass-fed butter 1 teaspoon chili powder 1 teaspoon curry powder 1 jalapeno, cut up *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot®...
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Instant Pot® Keto Smoked Chicken Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SMOKED CHICKEN BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 6 quarts cold water 8 pounds smoked chicken bones 1/2 pound onion 1/4 pound carrot 1/4 pound celery 2 sprigs thyme bay leaf, 1 each 1/4 teaspoon peppercorns 1 tablespoon sherry vinegar INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot®...
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Instant Pot® Keto Slow Cooker Chicken Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SLOW COOKER CHICKEN BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1 pound chicken, boneless and skinless 1/2 cup bone broth 1 stalk celery, chopped 2 carrots, chopped 1 teaspoon basil 1/4 cup parsley INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let...
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Instant Pot® Keto Slow Cooker Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SLOW COOKER BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 5 people INGREDIENTS 3 pounds beef bones 1 yellow onion, quartered 2 medium unpeeled carrots, cut into 2-inch pieces 1 leek, cut into 2-inch pieces 1 head garlic, halved crosswise 2 celery stalks, cut into 2-inch pieces 2 bay leaves 1 small bunch parsley 1 sprig rosemary 3 sprigs thyme 2 tablespoons black peppercorns 2 tablespoons apple cider vinegar INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the...
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Instant Pot® Keto Simple Sweet Potato Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE SWEET POTATO SOUP Dairy-Free, Gluten-Free Serves about 10 people INGREDIENTS 4 pounds grass-fed beef, cut up 2 pounds sweet potatoes, peeled and chopped 8 tablespoons coconut oil 1/4 teaspoon allspice 10 cups bone broth *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and...
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Instant Pot® Keto Simple Oyster Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE OYSTER STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 2 quarts bone broth 5 dozen oysters, in liquid 8 tablespoons grass-fed butter 1 teaspoon cayenne pepper 1 teaspoon chili powder 1/4 teaspoon basil 8 stalks celery, chopped 1 can coconut milk (optional) *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform...
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Instant Pot® Keto Simple Holiday Turkey Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE HOLIDAY TURKEY BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 2 pounds turkey, cut up, cooked 10 tablespoons grass-fed butter 10 cups bone broth 2 teaspoons dried basil 1/2 teaspoon cilantro *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about...
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Instant Pot® Keto Simple Chicken Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE CHICKEN BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1 whole chicken 1/4 teaspoon allspice 1/2 bunch cilantro 1 carrot, chopped 2 tablespoons grass-fed butter INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. Depending on the size of your Instant Pot®, you may need to halve the ingredients. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for...
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Instant Pot® Keto Simple Cauliflower Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE CAULIFLOWER BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 1 head cauliflower, chopped 2 quarts bone broth 1/2 teaspoon basil 1/4 teaspoon cayenne pepper 4 stalks celery, chopped *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then...
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Instant Pot® Keto Simple Bok Choy Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE BOK CHOY SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 quarts bone broth 2 heads bok choy, chopped 6 tablespoons ghee 1 teaspoon basil 1/2 teaspoon chili powder 1/4 teaspoon cayenne pepper 4 celery stalks, chopped 2 carrots, cut up INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot®...
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Instant Pot® Keto Simple And Easy Chicken Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE AND EASY CHICKEN BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 4 pounds chicken, cut up 10 cups bone broth 8 tablespoons grass-fed butter 2 tablespoons chili powder 1 orange, zested *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about...
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Instant Pot® Keto Simple 5 Alarm Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE 5 ALARM CHILI Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 quarts bone broth 1/2 pound bacon, sliced 1 pound, grass-fed beef, cut up 1 can crushed tomatoes 2 tablespoons chili powder 1 teaspoon curry powder 1 jalapeno, seeded and sliced 1 teaspoon red pepper flakes *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook....
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Instant Pot® Keto Roasted Chicken Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO ROASTED CHICKEN BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 6 quarts cold water 8 pounds roasted chicken bones 1/2 pound onion 1/4 pound carrot 1/4 pound celery bay leaf, 1 each 2 sprigs thyme 1 tablespoon sherry vinegar 1/4 teaspoon black peppercorns INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant...
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Instant Pot® Keto Rib Eye Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO RIB EYE BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 12 people INGREDIENTS 6 grass-fed rib eye steaks 8 tablespoons coconut oil 2 cloves garlic, minced 12 cups bone broth 5 tablespoons grass-fed butter 2 teaspoons parsley 1 teaspoon basil 1/4 teaspoon allspice *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure...
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Instant Pot® Keto Potato Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO POTATO SOUP Dairy-Free, Gluten-Free Serves about 2 people INGREDIENTS 4 cups bone broth 1/2 can coconut cream 4 cups potatoes, peeled and cut 1/4 pound bacon, cooked and cut 2 cloves garlic, minced INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release...
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Instant Pot® Keto Pork Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO PORK BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 6 quarts cold water 8 pounds roasted pork bones 1/2 pound onion 1/4 pound carrot 1/4 pound celery 2 sprigs thyme parsley stems, 4 each bay leaf, 1 each 1/4 teaspoon black peppercorn 1 tablespoon apple cider vinegar INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally...
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Instant Pot® Keto Pork Broth Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO PORK BROTH SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 4 pounds pork backbones, cut up 8 tablespoons coconut oil 4 tablespoons red pepper flakes 1/4 teaspoon allspice 10 cups bone broth *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10...
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Instant Pot® Keto Peppermint Banana Smoothie

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO PEPPERMINT BANANA SMOOTHIE Dairy-Free, Gluten-Free INGREDIENTS 1/4 cup bone broth 3/4 cup water 1/2 cup kale 1 tablespoon coconut oil 1/8 teaspoon peppermint extract 1/2 banana INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy! TRADITIONAL RECIPE 1. Combine all ingredients in blender....
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Instant Pot® Keto Peppercorn Beef Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO PEPPERCORN BEEF BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 2 quarts beef bone broth 2 teaspoons Sichuan peppercorns, crushed with the flat side of a knife 1 teaspoon black peppercorns, crushed with the flat side of a knife INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10...
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Instant Pot® Keto Pacific Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO PACIFIC STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 8 tablespoons coconut oil 10 cups bone broth 1/2 cup tomato paste 2 teaspoons cilantro 2 teaspoons dried basil 2 teaspoons turmeric 1/2 pound halibut, cut up *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve,...
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Instant Pot® Keto Oxtail Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO OXTAIL STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 12 people INGREDIENTS 8 tablespoons coconut oil 2 pounds oxtail pieces 4 quarts bone broth 4 cloves garlic, minced 1/4 teaspoon allspice 2 teaspoons basil *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Ocean Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO OCEAN SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 12 tablespoons coconut oil 4 quarts bone broth 3 pounds fish, cut up 2 pounds clams 2 teaspoons parsley 2 tablespoons red pepper flakes (or less, to taste) 8 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick...
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Instant Pot® Keto Mussel Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO MUSSEL STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 12 people INGREDIENTS 12 cups bone broth 3 jalapenos, seeded and sliced 8 cups mussels, cut into chunks 2 tablespoons cilantro 8 tablespoons coconut oil 2 tablespoons parsley *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so as...
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Instant Pot® Keto Mushroom Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO MUSHROOM SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 16 cups bone broth 1 pound mushrooms, chopped 1/4 teaspoon basil 1/8 teaspoon parsley 1/8 teaspoon rosemary 1/8 teaspoon turmeric 2 cups coconut milk 4 tablespoons coconut oil *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the...
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Instant Pot® Keto Mocha Chocolate Bone Broth Shake

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO MOCHA CHOCOLATE BONE BROTH SHAKE Dairy-Free, Gluten-Free, Keto-Friendly INGREDIENTS 4 bone broth ice cubes 1 cup cold brew coffee 1 tablespoon dark chocolate, bar 1/4 teaspoon nutmeg 1 tablespoon MCT oil 1 cup ice INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy!...
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Instant Pot® Keto Mint Avocado Bone Broth Shake

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO MINT AVOCADO BONE BROTH SHAKE Dairy-Free, Gluten-Free INGREDIENTS 1/4 cup bone broth 3/4 cup coconut milk 1 scoop whey protein powder 1/2 avocado 1 teaspoon honey 2 mint leaves 1 cup ice INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy! TRADITIONAL RECIPE...
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Instant Pot® Keto Minestrone Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO MINESTRONE SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 5 cups bone broth 2 carrots, cut up 4 celery stalks, cut up 4 tablespoons grass-fed butter 1 teaspoon basil 1/2 teaspoon parsley 1 cup spinach *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot®...
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Instant Pot® Keto Lobster Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO LOBSTER BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 2 teaspoons cayenne 2 teaspoons dried basil 10 cups bone broth 4 pounds lobster, peeled and deveined 4 tablespoons coconut oil 10 tablespoons grass-fed butter *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so...
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Instant Pot® Keto Lime Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO LIME STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 quarts bone broth 2 cups turkey, shredded and cooked 2 limes, cut up 2 teaspoons dried basil 2 teaspoons cilantro 1/4 teaspoon allspice *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about...
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Instant Pot® Keto Lemon Halibut Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO LEMON HALIBUT STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 4 quarts bone broth 4 pounds halibut, cut up 2 tablespoons basil 1/2 tablespoon ginger 16 slices peeled lemon 8 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so as not...
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Instant Pot® Keto Lamb Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO LAMB SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 14 people INGREDIENTS 8 lamb shanks, small 14 cups bone broth 4 tablespoons dried basil 4 tablespoons red pepper flakes (or less, to taste) 10 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for...
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Instant Pot® Keto Kale Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO KALE SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 2 pounds chicken, cut up 20 ounces kale 8 cups bone broth 2 tablespoons dried basil 8 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully...
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Instant Pot® Keto Hot And Sour Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO HOT AND SOUR SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1 pound chicken, boneless and skinless 8 cups bone broth 2 tablespoons apple cider vinegar 1 tablespoon chili powder *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then...
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Instant Pot® Keto Herb Chicken Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO HERB CHICKEN BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 6 quarts cold water 8 pounds roasted chicken bones 1/2 pound onion 1/4 pound carrot 1/4 pound celery 4 cloves garlic 1 sprig rosemary 4 sprigs parsley 1 sprig dill 1 sprig thyme 1 sprig oregano bay leaf, 1 each 1 lemon, cut in half 1 tablespoon white balsamic vinegar INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes...
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Instant Pot® Keto Hearty Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO HEARTY BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 4 pounds of mixed bones 6 celery stalks, chopped 2 tablespoons apple cider vinegar 4 carrots, chopped INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to Venting. 4. Open the...
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Instant Pot® Keto Hearty And Simple Beef Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO HEARTY AND SIMPLE BEEF SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 2 pounds grass-fed beef, cut up 2 small can tomato paste 10 cups bone broth 1 orange, zested 8 tablespoons grass-fed butter 2 tablespoons dried basil 2 tablespoons chili powder *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the...
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Instant Pot® Keto Hamburger Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO HAMBURGER SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 3/4 pound grass-fed beef 2 cups celery, chopped 2 cups carrots, chopped 1 tablespoon coconut oil 2 tablespoons grass-fed butter 1 teaspoon basil 1/2 teaspoon cumin 1 teaspoon hot sauce 1/4 teaspoon curry powder *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let...
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Instant Pot® Keto Ham And Vegetable Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO HAM AND VEGETABLE STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 12 people INGREDIENTS 2 pounds ham, sliced 2 carrots, sliced 2 cups spinach 1/2 cup kale 1/4 teaspoon basil 1/4 teaspoon chili powder 10 tablespoons grass-fed butter 12 cups bone broth *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse...
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Instant Pot® Keto Golden Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO GOLDEN STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 4 quarts bone broth 8 tablespoons grass-fed butter 2 teaspoons ground turmeric 4 carrots, peeled and grated 4 cups kale 1/2 teaspoon garlic powder 1/2 teaspoon dried basil *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the...
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Instant Pot® Keto Golden Eggs With Extra Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO GOLDEN EGGS WITH EXTRA BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves 3 people INGREDIENTS 2 quarts bone broth 10 eggs, cooked, scrambled 5 tablespoons coconut oil 5 tablespoons grass-fed butter 1/2 teaspoon parsley 1 teaspoon turmeric *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about...
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Instant Pot® Keto Golden Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO GOLDEN BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 6 tablespoons grass-fed butter 2 carrots, cut up 3 tablespoons turmeric 4 celery stalks, cut up 2 quarts bone broth *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then...
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Instant Pot® Keto Ginger Turmeric Bone Broth Smoothie

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO GINGER TURMERIC BONE BROTH SMOOTHIE Dairy-Free, Gluten-Free INGREDIENTS 1/4 cup bone broth 1/2 teaspoon ginger 1/2 teaspoon turmeric 1/4 cup raspberries 3/4 cup water 2 tablespoons MCT oil 1 cup ice INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy! TRADITIONAL RECIPE 1....
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Instant Pot® Keto Ginger Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO GINGER STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 quarts bone broth 4 tablespoons grass-fed butter 2 cans coconut milk 1 1/2 tablespoons ginger 1/4 teaspoon allspice 8 stalks celery, cut thinly *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about...
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Instant Pot® Keto Garlic Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO GARLIC CHILI Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 2 tablespoons coconut oil 10 cups bone broth 4 pounds grass-fed beef, cut up 2 teaspoons garlic powder 2 teaspoons basil 1/4 teaspoon allspice 2 (28-ounce) can chopped tomatoes INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto French Onion Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO FRENCH ONION SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 4 quarts beef broth 1 cup grass-fed butter 10 yellow onions 1 teaspoon thyme 2 bay leaves INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to Venting. 4. Open the...
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Instant Pot® Keto Fiery Chicken And Broccoli Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO FIERY CHICKEN AND BROCCOLI BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 1 pound chicken, cut up 2 pounds broccoli 4 quarts bone broth 4 tablespoons coconut oil 1/4 teaspoon cilantro 1/2 teaspoon basil 1/4 teaspoon curry powder 1/4 teaspoon chili powder *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let...
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Instant Pot® Keto Fast And Easy Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO FAST AND EASY CHILI Dairy-Free, Gluten-Free, Keto-Friendly Serves about 12 people INGREDIENTS 8 tablespoons ghee 1/2 teaspoon chili powder 2 tablespoons red pepper flakes 1/4 teaspoon basil 1/4 teaspoon cilantro 12 cups bone broth 2 cans chopped tomatoes 2 pounds grass-fed beef *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure...
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Instant Pot® Keto Extra Spicy Yucca Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EXTRA SPICY YUCCA CHILI Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 4 tablespoons ghee 4 pounds grass-fed beef 2 pounds yucca root, peeled and cut up 4 tablespoons red pepper flakes 1/4 teaspoon basil 4 cans diced tomatoes 1/2 teaspoon curry powder 4 cans tomato sauce 4 quarts bone broth 1/4 teaspoon garlic powder 2 teaspoons chili powder *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the...
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Instant Pot® Keto Extra Spicy Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EXTRA SPICY STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 tablespoons coconut oil 6 quarts bone broth 1/4 teaspoon allspice 2 tablespoons cilantro 1 tablespoon chili powder 2 tablespoon curry powder 1 cup kale, chopped 4 cups turkey, chopped *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally...
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Instant Pot® Keto Extra Spicy Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EXTRA SPICY BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 3 people INGREDIENTS 4 cups bone broth 1 teaspoon curry powder 1 teaspoon hot sauce 3 celery stalks, chopped 2 tablespoons grass-fed butter INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to...
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Instant Pot® Keto Extra Meaty Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EXTRA MEATY BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 3 pounds bone-in chuck, cut up 8 cups bone broth 5 tablespoons grass-fed butter 1/2 teaspoon cilantro 1/4 teaspoon allspice 6 tablespoons grass-fed butter *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot®...
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Instant Pot® Keto EPIC Bone Broth Dressing

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EPIC BONE BROTH DRESSING Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1/3 cup EPIC Duck Fat 2 cups of yellow onions or diced leeks 3 quarts of slightly stale chewy bread, tear into 1-inch pieces (paleo or traditional bread works perfectly) 2 cups Parmesan cheese grated (omit for dairy allergies) 2 tablespoons fresh sage chopped 1 tablespoon fresh thyme chopped 1 pound of loose mild sausage 3 to 4 cups EPIC Turkey Cranberry Sage Bone Broth salt to taste optional: 3 cups of diced, roasted pumpkin, sautéed wild mushrooms, or diced, roasted apples RECIPE 1. First,...
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Instant Pot® Keto Egg Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EGG STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 8 eggs 2 tablespoons dried basil 2 quarts bone broth 1/2 teaspoon chili powder 4 tablespoons coconut oil *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the...
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Instant Pot® Keto Egg Drop Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EGG DROP SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 8 cups bone broth 8 eggs, whisked 1/2 teaspoon basil 1/2 teaspoon cayenne pepper 1/2 teaspoon parsley 4 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Eel Soup

Casey Thaler, NASM-CPT, FNS
Eel soup is a traditional Korean dish that is made with eel, vegetables, and spices. It is typically served in a clear broth and is often considered to be a healthy option due to the eel's high protein and omega-3 fatty acid content. Eel soup can be enjoyed year-round, but it is especially popular in the summer months. What is eel soup? Eel soup is a traditional dish in many cultures and cuisines. It is often made with fresh eel, but it can also be made with smoked eel or even canned eel. Eel soup is usually served as a...
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Instant Pot® Keto Easy Watercress Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EASY WATERCRESS STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 12 cups bone broth 1 pound watercress, chopped, rinsed 1 pound turkey, cooked, cut up 8 tablespoons grass-fed butter 1/2 cup celery, chopped 1/2 teaspoon cayenne pepper 1/4 teaspoon basil 2 carrots, cut up *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked,...
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Instant Pot® Keto Easy Turkey Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EASY TURKEY SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 12 people INGREDIENTS 12 cups bone broth 2 pounds turkey, cut up 4 tablespoons parsley 4 tablespoons coconut oil 4 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then...
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Instant Pot® Keto Easy Tarragon Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EASY TARRAGON BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 5 people INGREDIENTS 1 pound turkey, cut up, cooked 4 tablespoons grass-fed butter 1/2 teaspoon tarragon 1/2 teaspoon basil 2 quarts bone broth 1/4 teaspoon allspice *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for...
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Instant Pot® Keto Easy Chicken Basil Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EASY CHICKEN BASIL STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 quarts bone broth 1/2 pound chicken, cooked and shredded 2 tablespoons turmeric 2 tablespoons dried basil 4 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10...
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Instant Pot® Keto Easy Bone Broth Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EASY BONE BROTH SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 4 pounds grass-fed beef, cut up 8 tablespoons coconut oil 1/4 teaspoon allspice 1 tablespoon mustard 10 cups bone broth *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Crock Pot Chicken

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CROCK POT CHICKEN Dairy-Free, Gluten-Free, Keto-Friendly Serves about 3 people INGREDIENTS 1 small chicken 7 cups water 4 cloves garlic 3 stalks celery 2 carrots, peeled and chopped Salt and pepper to taste *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10...
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Instant Pot® Keto Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CROCK POT BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 6 people INGREDIENTS 1 pound grass-fed bones 3 garlic gloves, chopped 5 celery stalks, chopped salt and pepper to taste 1 quart water *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Crock Pot Beef Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CROCK POT BEEF STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1 pound beef, cut up 3 cups bone broth 2 tablespoons tomato paste 2 tablespoons parsley 1 teaspoon basil 1 teaspoon thyme 2 carrots, cut up 1/2 cup water *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally...
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Instant Pot® Keto Cream Of Mushroom Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CREAM OF MUSHROOM SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 6 cups bone broth 1 1/2 cups coconut milk 8 ounces mushrooms 4 tablespoons grass-fed butter 1/4 teaspoon basil 1/4 teaspoon rosemary *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about...
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Instant Pot® Keto Coconut Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO COCONUT STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 4 quarts bone broth 6 tablespoons coconut oil 2 jalapenos, chopped 4 cups cooked turkey, cut up 1 can coconut milk 2 tablespoons dried basil 8 tablespoons grass-fed butter 2 teaspoons cilantro *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure...
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Instant Pot® Keto Classic Pumpkin Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CLASSIC PUMPKIN STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 quarts bone broth 4 cups pumpkin puree 1/2 can coconut milk 1/2 teaspoon parsley 1/4 teaspoon cinnamon (or more, to taste) *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10...
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Instant Pot® Keto Classic Eggs And Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CLASSIC EGGS AND BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves 2 people INGREDIENTS 4 cups bone broth 8 eggs 4 tablespoons grass-fed butter 1 teaspoon cilantro 1/4 teaspoon basil 1/4 teaspoon turmeric *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully...
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Instant Pot® Keto Classic Crab Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CLASSIC CRAB STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 quarts bone broth 2 pounds crab meat 1/4 teaspoon basil 1 teaspoon cayenne pepper 6 tablespoons grass-fed butter 1 teaspoon, red pepper flakes 4 stalks celery, chopped INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so as not to spray...
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Instant Pot® Keto Clam Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CLAM SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 2 pounds clams 1/2 teaspoon cayenne pepper 1/2 teaspoon basil 1/2 teaspoon thyme 1/4 teaspoon rosemary 4 quarts bone broth 12 tablespoons grass-fed butter *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so as not...
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Instant Pot® Keto Cinnamon Pumpkin Shake

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CINNAMON PUMPKIN SHAKE Dairy-Free, Gluten-Free, Keto-Friendly INGREDIENTS 1/4 cup bone broth 1 tablespoon MCT oil 1/2 cup pumpkin puree 2 tablespoon almond butter 1 teaspoon cinnamon 3/4 cup water 1/4 teaspoon turmeric INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy! TRADITIONAL RECIPE...
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Instant Pot® Keto Cinnamon Coffee Shake

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CINNAMON COFFEE SHAKE Dairy-Free, Gluten-Free INGREDIENTS 1/4 cup bone broth 1 cup cold brew coffee 1/2 banana 1 teaspoon cinnamon 1 cup ice 1 tablespoon MCT oil INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy! TRADITIONAL RECIPE 1. Combine all ingredients in...
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Instant Pot® Keto Cinnamon Chocolate Banana Bone Broth Smoothie

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CINNAMON CHOCOLATE BANANA BONE BROTH SMOOTHIE Dairy-Free, Gluten-Free INGREDIENTS 1/4 cup bone broth 1 scoop whey protein powder 1 tablespoon dark chocolate, bar 1/3 banana 1/4 teaspoon nutmeg 1 cup water 1 tablespoon MCT oil 1/2 teaspoon cinnamon 1 cup ice INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired...
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Instant Pot® Keto Cinnamon Bone Broth Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CINNAMON BONE BROTH CHILI Dairy-Free, Gluten-Free, Keto-Friendly Serves about 12 people INGREDIENTS 8 tablespoons coconut oil 2 pounds grass-fed beef 2 (28-ounce) cans chopped tomatoes with juice 12 cups bone broth 2 tablespoons chili powder 2 teaspoon dried oregano 4 teaspoons ground cinnamon *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the...
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Instant Pot® Keto Cinnamon Apple Protein Shake

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CINNAMON APPLE PROTEIN SHAKE Dairy-Free, Gluten-Free INGREDIENTS 4 bone broth ice cubes 1 scoop whey protein powder 1/2 apple, chopped 1/2 teaspoon cinnamon 1 tablespoon MCT oil 3/4 cup water 1/4 teaspoon nutmeg 1/4 teaspoon allspice INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes,...
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Instant Pot® Keto Chocolate Banana Bone Broth Smoothie

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CHOCOLATE BANANA BONE BROTH SMOOTHIE Dairy-Free, Gluten-Free INGREDIENTS 1/4 cup bone broth 3/4 cup coconut milk 1/2 banana 1 teaspoon dark chocolate, bar 1 scoop whey protein powder 1/2 cup ice 1/4 teaspoon cinnamon INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy!...
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Instant Pot® Keto Chili Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CHILI SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 12 people INGREDIENTS 2 pounds grass-fed beef, cut up 6 tablespoons coconut oil 10 tablespoons grass-fed butter 12 cups bone broth 3 teaspoons chili powder 1/4 teaspoon allspice *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for...
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Instant Pot® Keto Chile Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CHILE STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 8 cups bone broth 2 red chiles, seeded and chopped 8 tablespoons butter 2 tablespoons chili powder 2 tablespoons cilantro 4 cups cooked turkey, cut up *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot®...
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Instant Pot® Keto Chicken Paprika Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CHICKEN PAPRIKA BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 12 people INGREDIENTS 2 pounds chicken, cut up 12 cups chicken broth 10 tablespoons grass-fed butter 4 stalks celery, chopped 1 teaspoon chili powder 1 teaspoon paprika *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot®...
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Instant Pot® Keto Chicken Noodle Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CHICKEN NOODLE SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1 pound chicken, boneless and skinless 1/2 cup bone broth 1 stalk celery, chopped 4 zucchini, cut into noodles 2 carrots, chopped 1 teaspoon basil 1/4 cup parsley INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Celery Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CELERY STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 quarts broth 10 stalks celery, thinly sliced 2 tablespoon turmeric 8 tablespoons grass-fed butter 1/4 teaspoon allspice *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the...
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Instant Pot® Keto Cauliflower Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CAULIFLOWER SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 4 heads cauliflower, cut up 8 cups bone broth 4 celery stalks, cut up 1 can coconut milk 4 tablespoons coconut oil 1/2 teaspoon basil 1/4 teaspoon parsley 1/4 teaspoon rosemary 1/2 teaspoon chili powder *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked,...
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Instant Pot® Keto Carrot Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CARROT SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 6 people INGREDIENTS 6 cups carrots, cut up 6 cups bone broth 4 tablespoons grass-fed butter 1/2 teaspoon basil 1/2 cup spinach *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch...
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Instant Pot® Keto Carrot Broth Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CARROT BROTH STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 4 tablespoons coconut oil 4 pounds grass-fed beef, cut up 4 carrots, chopped 4 cans tomato sauce 4 quarts bone broth 1/3 cup red pepper flakes 2 teaspoons chili powder 4 tablespoons red pepper flakes *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once...
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Instant Pot® Keto Cabbage Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CABBAGE STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 quarts bone broth 1/4 head green cabbage, cored and finely sliced 2 cups spinach 1/4 teaspoon allspice 2 tablespoons turmeric *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then...
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Instant Pot® Keto Cabbage Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO CABBAGE SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 16 cups bone broth 4 chicken breasts, cut up 6 cups cabbage, shredded 1/4 teaspoon chili powder 1/4 teaspoon turmeric 1 teaspoon basil 4 tablespoons ghee 4 celery stalks, cut up *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally...
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Instant Pot® Keto Butternut Squash Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BUTTERNUT SQUASH STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 tablespoons coconut oil 2 large butternut squashes, cut up 1/4 teaspoon allspice 1/2 teaspoon dried basil 2 tablespoons turmeric 1/2 teaspoon cinnamon 2 quarts bone broth *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the...
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Instant Pot® Keto Butternut Squash Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BUTTERNUT SQUASH SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 7 people INGREDIENTS 6 butternut squashes, cut and seeded 1/4 cup bone broth 6 cans coconut milk 1/4 teaspoon nutmeg 1/4 teaspoon cinnamon *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then...
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Instant Pot® Keto Broccoli And Ham Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BROCCOLI AND HAM BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 6 people INGREDIENTS 2 pounds ham steak, trimmed, cut up 8 tablespoons grass-fed butter 2 cups broccoli, cut up 1 teaspoon chili powder 6 cups bone broth 1/2 cup Brazil nuts *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally...
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Instant Pot® Keto Breakfast Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BREAKFAST BONE BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves 8 people INGREDIENTS 8 tablespoons grass-fed butter 2 pounds grass-fed beef, cut up 2 quarts bone broth 2 tablespoons turmeric 1 teaspoon basil *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully...
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Instant Pot® Keto Bone Broth Waffles

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH WAFFLES Dairy-Free, Gluten-Free Serves about 5 people INGREDIENTS 4 tablespoons ghee 2 eggs 2 cups coconut flour 1/2 cup water 1 cup coconut oil 1 1/2 teaspoons baking powder 1/2 cup bone broth 1 tablespoon honey INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then...
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Instant Pot® Keto Bone Broth Turmeric Smoothie

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH TURMERIC SMOOTHIE Dairy-Free, Gluten-Free INGREDIENTS 4 bone broth ice cubes 3/4 cup water 1 cup blueberries 1/2 cup spinach 1 scoop whey protein powder 1/2 teaspoon turmeric 1 tablespoon coconut oil INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with ice cubes, and enjoy! TRADITIONAL...
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Instant Pot® Keto Bone Broth Ramen

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH RAMEN Dairy-Free, Gluten-Free, Keto-Friendly Serves about 2 people INGREDIENTS 3 cups bone broth 4 zucchini (sliced into noodles) 2 cups chicken, chopped and cooked 2 tablespoons coconut oil 3 teaspoons garlic *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10...
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Instant Pot® Keto Bone Broth Pho

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH PHO Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1 pound grass-fed meat, cut up 4 zucchini (sliced as noodles) 6 cups bone broth 1 teaspoon basil 1 teaspoon cilantro 2 tablespoons coconut oil *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot®...
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Instant Pot® Keto Bone Broth Macaroons

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH MACAROONS Dairy-Free, Gluten-Free Serves about 8 people INGREDIENTS 1/2 cup bone broth 1/4 cup coconut milk 2 tablespoons coconut flour 5 egg whites 1/4 teaspoon sea salt 1 teaspoon vanilla extract 1/3 cup honey 2 tablespoons dark chocolate 2 cups coconut flakes INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant...
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Instant Pot® Keto Bone Broth Lasagna

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH LASAGNA Dairy-Free, Gluten-Free, Keto-Friendly Serves about 3 people INGREDIENTS 1 pound grass-fed beef 1/2 cup bone broth 1 can tomato paste 5 zucchini, cut 1 teaspoon cilantro 2 tablespoons coconut oil 1 can peeled tomatoes with sauce 1 teaspoon red pepper flakes 1 can tomato sauce 1 teaspoon basil *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure,...
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Instant Pot® Keto Bone Broth Ketchup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH KETCHUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1/2 cup tomato paste 1/4 cup apple cider vinegar 1/4 cup bone broth 2 cloves garlic, chopped 1 teaspoon basil INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to Venting....
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Instant Pot® Keto Bone Broth Ice Cubes

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH ICE CUBES Dairy-Free, Gluten-Free, Keto-Friendly Serves about 2 people INGREDIENTS 6 ounces Kettle and Fire Beef Bone Broth 6 ounces Kettle and Fire Chicken Bone Broth 1 sprig fresh rosemary, cut into small pieces A few fresh sage leaves 1/2 teaspoon turmeric powder INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the...
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Instant Pot® Keto Bone Broth Ice Cream

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH ICE CREAM Dairy-Free, Gluten-Free Serves about 2 people INGREDIENTS 1-3 tablespoons bone broth 3 cups frozen blueberries 1 cup coconut milk, or slightly less for thicker texture INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to Venting. 4. Open...
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Instant Pot® Keto Bone Broth French Toast

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH FRENCH TOAST Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 1/4 cup bone broth 4 eggs 2 tablespoons almond butter 1/4 cup coconut flour 4 cups spaghetti squash, cooked and cut 1 teaspoon cinnamon 1/4 teaspoon vanilla extract 2 tablespoons ghee INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot®...
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Instant Pot® Keto Bone Broth Coffee

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH COFFEE Dairy-Free, Gluten-Free, Keto-Friendly Serves about 1 Person INGREDIENTS 1/4 cup bone broth 1 cup coffee 1/4 teaspoon cinnamon 1 tablespoon MCT oil 4 bone broth ice cubes (optional) INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to Venting....
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Instant Pot® Keto Bone Broth Chocolate Chip Cookies

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH CHOCOLATE CHIP COOKIES Dairy-Free, Gluten-Free Serves about 5 people INGREDIENTS 1/3 cup honey 1/2 cup dark chocolate chips 1 cup coconut flour 1/2 cup bone broth 1 teaspoon vanilla extract 1/2 cup walnuts 2 cups cashew butter INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Bone Broth Chili Beef Ribs

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH CHILI BEEF RIBS Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 4 pounds bone-in beef short ribs 6 tablespoons coconut oil 10 tablespoons grass-fed butter 10 cups bone broth 2 tablespoons chili powder 2 teaspoons dried basil *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from...
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Instant Pot® Keto Bone Broth Butter Coffee

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH BUTTER COFFEE Dairy-Free, Gluten-Free, Keto-Friendly Serves about 1 Person INGREDIENTS 1/4 cup bone broth 1 cup coffee 1/4 scoop collagen (optional) 1-2 tablespoons grass-fed butter INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to Venting. 4. Open the Instant...
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Instant Pot® Keto Bone Broth Broccoli Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH BROCCOLI SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 4 people INGREDIENTS 5 cups bone broth 2 bunches broccoli, chopped 8 ounces spinach 4 tablespoons grass-fed butter salt and pepper to taste INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to...
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Instant Pot® Keto Bone Broth Barbecue Sauce

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BONE BROTH BARBECUE SAUCE Dairy-Free, Gluten-Free Serves about 4 people INGREDIENTS 1/2 cup bone broth 2 tablespoons coconut oil 1/4 teaspoon curry powder 1 tablespoon chili powder 1 small jalapeno pepper, chopped 1 can tomato paste 1 can strained tomatoes 1/4 cup honey *Add your favorite spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse...
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Instant Pot® Keto Blueberry Bone Broth Collagen Gummies

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BLUEBERRY BONE BROTH COLLAGEN GUMMIES Dairy-Free, Gluten-Free Serves about 6 people INGREDIENTS 1 cup bone broth 1 cup frozen blueberries 1/3 cup lemon juice 2 tablespoons honey 4 tablespoons gelatin powder INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to Venting....
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Instant Pot® Keto Blazing Fire Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BLAZING FIRE CHILI Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 4 tablespoons coconut oil 4 pounds grass-fed beef 4 cans diced tomatoes 4 cans tomato sauce 16 cups bone broth 1/8 cup chili powder 2 teaspoon chili powder 4 tablespoons red pepper flakes (or less, to taste) *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook....
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Instant Pot® Keto Beef Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BEEF BROTH Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 6 quarts cold water 8 pounds roasted beef bones (cover in tomato paste before roasting) 1/2 can tomato paste 1/2 pound onion 1/4 pound carrot 1/4 pound celery bay leaf, 1 each parsley stems black peppercorn INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from...
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Instant Pot® Keto Banana Pumpkin Protein Shake

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BANANA PUMPKIN PROTEIN SHAKE Dairy-Free, Gluten-Free INGREDIENTS 1/4 cup bone broth 1 cup ice 1 scoop whey protein powder 1/2 cup pumpkin puree 1/3 banana 1 tablespoon MCT oil 3/4 cup water 1/4 teaspoon nutmeg 1/4 teaspoon cinnamon INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with...
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Instant Pot® Keto Baked Potato Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BAKED POTATO SOUP Dairy-Free, Gluten-Free Serves about 10 people INGREDIENTS 5 cups bone broth 2 cans coconut milk 4 pounds potatoes, chopped 1 pound chicken, cut up 6 tablespoons grass-fed butter 1 teaspoon dried basil 1 teaspoon chili powder *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from...
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Instant Pot® Keto Bacon Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO BACON STEW Dairy-Free, Gluten-Free, Keto-Friendly Serves about 16 people INGREDIENTS 2 pounds bacon, cut up 4 quarts bone broth 4 tablespoons coconut oil 1/2 teaspoon chili powder 2 teaspoons dried basil 2 teaspoons turmeric 12 ounces turkey, cut up and cooked *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally...
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Instant Pot® Keto Asparagus Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO ASPARAGUS SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 8 people INGREDIENTS 2 quarts bone broth 3 pounds asparagus, chopped, no ends 1/4 teaspoon basil 1/4 teaspoon chili powder 1/4 teaspoon rosemary 1/2 cup kale 4 tablespoons grass-fed butter *Add your favorite spices, herbs and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant...
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Instant Pot® Keto Anti Aging Bone Broth Shake

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO ANTI-AGING BONE BROTH SHAKE Dairy-Free, Gluten-Free INGREDIENTS 4 bone broth ice cubes 3/4 cup water 1 carrot 1/2 cup spinach 1/2 cup kale 1/2 cup blueberries 1/2 teaspoon turmeric 1 scoop whey protein powder 1 tablespoon coconut oil INSTANT POT® RECIPE 1. Liberally grease the bottom of the inner pot with your preferred cooking oil, then pour in all ingredients (except ice cubes and protein powder). 2. Select Sauté mode, and stir continuously - until all ingredients are melted. 3. Carefully pour mixture into a blender, add protein powder, and blend until reaching desired consistency. Serve with...
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Can We Ward Off Anemia With The Paleo Diet?

Casey Thaler, NASM-CPT, FNS
Anemia is a condition that is all too common in the world.1, 2, 3, 4, 5, 6, 7, 8 Many individuals, who are vegan or vegetarian, end up with some form of anemia. Whether this is due to lack of iron, vitamin B12, or other deficiencies – the end result is roughly the same., 10, 11, 12, 13, 14 Because a Paleo Diet is rich in vitamin B12 and iron, it begs the question – can we ward off anemia with the Paleo Diet? Muñoz, Manuel et al. “Perioperative Anemia Management in Colorectal Cancer Patients: A Pragmatic Approach.” World Journal...
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Fermented Foods For Gut Health

Casey Thaler, NASM-CPT, FNS
Fermented foods are highly beneficial to your health. However, the underlying practices regarding human consumption (the Paleolithic tradition of eating them) and the new scientific developments regarding just how these foods are bioactive – are two vastly underrepresented areas of knowledge. I hope to cover both areas and explain just why our ancestors instinctually sought out fermented foods, and what we now know about the exact scientific mechanisms that underlie their function in the human body, as well as the brain. Firstly, our Paleolithic ancestors consumed honey, fruits or berries, and their juices, which were unknowingly subjected to natural microbial...
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Trace Minerals: What Are They? And Why Are They Important?

Casey Thaler, NASM-CPT, FNS
Today, I’ll be focusing on trace minerals, which are essential minerals found in a large variety of animal and plant foods. They help the body perform regulatory and structural functions. The word trace refers to the low amount of these minerals that the body needs (less than 100 milligrams per day). It also refers to the fact the body typically only has 5 grams or less of the mineral in the body. What Exactly Are Trace Minerals? So what are some examples of trace minerals? While you might be more familiar with minerals like iron, zinc, fluoride, and iodine, other trace minerals include copper,...
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Why You Need Niacin

Casey Thaler, NASM-CPT, FNS
Niacin is a B vitamin which is contained in a variety of foods. It is sometimes called vitamin B3 or nicotinic acid. It is essential to human life and a deficiency can result in a wide variety of unpleasant side effects. Long term niacin deficiency results in a disease called “pellagra.” Niacin is involved in DNA repair as well, so a shortage of this vitamin is not something you want. Low dietary amounts of niacin have even been associated with various forms of cancer. It is a tragic link that can easily be corrected, especially when consuming a Paleo diet....
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Why Fat Doesn’t Make You Fat

Casey Thaler, NASM-CPT, FNS
Let’s address the absolutely ridiculous idea that fat makes you fat. If fat made people fat, wouldn’t anyone who ever consumed lots of extra virgin olive oil (like in the traditional Mediterranean diet) be morbidly obese? Or what about the Inuit, who consumed a very high fat, low carbohydrate diet? Using this logic, they would have been larger than anyone in the United States today, despite current obesity rates being as high as they are. The problem doesn’t lie in fat, but rather in sugar and refined carbohydrates. Take, for example, the following debate, which occurred in 2011 and consisted...
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What’s Wrong With The American Diet?

Casey Thaler, NASM-CPT, FNS
It has come to the attention of many health-conscious people that there are many problems with the American diet and that we are digging ourselves into a hole with it. Though many may try to push it out of their minds and ignore the facts, the economic costs, obvious increase in obesity, and sheer number of fast foods advertisements are bringing this knowledge to the forefront of people’s minds – whether they like it or not. When was the last time you took a good, hard look at what is being offered in restaurants? Ridiculous portion sizes, unhealthy carb-laden meals,...
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Vitamin C: Facts And Myths

Casey Thaler, NASM-CPT, FNS
When you are compiling a list of beneficial foods and vitamins, I’m going to guess that fruits will make your list. And when it comes to health, no vitamin is likely thought of more than vitamin C. After all, isn’t this why we are all told, ad nauseam, to consume so much orange juice? And when we have a cold what are we told to load up on? That’s right – vitamin C. Since this vitamin is water-soluble, you need a constant supply in your diet in order to stay healthy. But what exactly does your body and mind use...
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This Is Your Brain On Paleo

Casey Thaler, NASM-CPT, FNS
I’ve previously discussed the variety of positive neuronal changes that occur when consuming a healthier, Paleo Diet. This is especially true when you are moving away from a Western diet, filled with inflammatory seed oils, empty calories, and lots of sugar.1, 2 When consuming these foods, your brain literally reprograms itself, to come to crave and long after its next “fix.”3, 4 This is where changing your diet can not only help to change your body, but also your mind.5, 6 Take for example, the Nrf2 transcription factor. Nrf2 is a master regulator of intracellular redox homeostasis.7 Some research has...
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Why You Need More Magnesium

Casey Thaler, NASM-CPT, FNS
A widespread addiction to coffee, a poor diet, large amounts of stress, and small amounts of sleep can all add up to a magnesium deficiency. The signs and symptoms of this deficiency can be unpleasant, but luckily, fixing this condition is very easy. The single best thing to do is to eat a magnesium-rich diet. The second best route is to supplement. Our Paleolithic ancestors had much more available to them as far as natural sources of magnesium. Whether it was from diet, water, or soil, they never experienced the current depletion of magnesium from which we currently suffer. But we’re getting...
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Is Dairy Paleo?

Casey Thaler, NASM-CPT, FNS
There is almost nothing as controversial as dairy in the Paleo world. This is a strange grey zone, because human breast milk is pretty much the most perfect food there is when it comes to nourishment and nutrients. Babies who are breast-fed longer have higher IQs, among many other beneficial areas of achievement. And our Paleolithic ancestors certainly didn’t have baby formula – they had to breast-feed their babies. Why Dairy? Mother’s milk is loaded with good bacteria, essential fatty acids, proteins, saturated fats, and sugar (it is a highly insulinogenic food). However, most dairy consumed by the general populace...
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Bone Broth: What Are The Health Benefits?

Casey Thaler, NASM-CPT, FNS
Bone broth – or stock as it is occasionally called – is an important part of traditional diets. Sadly, our modern diet is largely lacking in the very important nutrients found within bone broth. What Nutrients Does Bone Broth Have? The nutrients in bone broth are in an exceptionally accessible format, which helps to ensure they get into your body quickly, and are absorbed without lots of extra work from your digestive system. Broth is also exceptionally strong for helping with digestion itself. The nutrients in broth, in fact, aid in healing the lining of the digestive tract. This is...
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The Effects Of Exercise On Your Brain

Casey Thaler, NASM-CPT, FNS
Even walking for 45 minutes per day has been proven to be beneficial (1). With the modern plight of inactivity and obesity that plagues the global population, this is information that could quite literally save you from developing a debilitating condition like Alzheimer’s (2). Modern society has more or less brainwashed us into a lifestyle of television watching, consumerism, and junk food. Partaking in all of these activities is now as American as baseball. I am continually appalled that we are all well aware of this information, and yet the majority of us do almost nothing about it. We continue...
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Keep Calm And GABA On

Casey Thaler, NASM-CPT, FNS
Though most of us never think of them throughout our day, week, or even life – our body is full of neurotransmitters.1, 2, 3 Think of neurotransmitters as power lines that transmit certain signals from one place, to another. In more scientific terms, they are endogenous chemicals that transmit signals across a synapse.4, 5 They transport these signals from one cell to another cell.6 With this basic understanding in mind, it is easy to see how an imbalance of these neurotransmitters could cause serious neuronal issues.7, 8 What if your heat went out, but you also had a flood in...
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50 Best Paleo Cookbooks

Casey Thaler, NASM-CPT, FNS
These 50 best Paleo cookbooks make eating Primal flavourful, creative and time-efficient. So you can eat for your health, your schedule and your tastebuds - and not worry too much about recipe creation! After all, eating Paleo should be more exciting than throwing a piece of meat on the grill, baking a sweet potato and calling it a night— which is why it’s important to have the best Paleo cookbooks on hand. Some books don't give you recipes you can actually use, but the best Paleo cookbooks listed here will provide everything you need - and give you plenty of...
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Instant Pot® Keto Turnip And Celery Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TURNIP AND CELERY SOUP Serves about 8 people INGREDIENTS 2 quarts bone broth 4 turnips, peeled and shredded 10 celery sticks, sliced 1 cup chicken, chopped and cooked 1 tablespoon cilantro 1 teaspoon turmeric 4 tablespoons butter *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant...
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Instant Pot® Keto Watercress Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO WATERCRESS SOUP Serves about 6 people INGREDIENTS 6 tablespoons coconut oil 6 cups bone broth 1 pound watercress, trimmed and chopped 1 tablespoon parsley 1 tablespoon dried basil 4 tablespoons grass fed butter *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10...
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Instant Pot® Keto Yucca Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO YUCCA CHILI Serves about 8 people INGREDIENTS 2 tablespoons coconut oil 2 pounds grass fed beef 1 pound yucca root, peeled and cut up 2 cans diced tomatoes 2 cans tomato sauce 2 quarts bone broth 1/2 cup chili powder 1 teaspoon curry powder 2 tablespoons red pepper flakes *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let...
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Instant Pot® Keto Ultimate Veggie Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO ULTIMATE VEGGIE SOUP Serves about 4 people INGREDIENTS 2 cups carrots, shredded 1 cup broccoli 2 cups spinach 1 cup kale 4 tablespoons coconut oil 4 tablespoons grass fed butter 1 tablespoon cilantro 1 quart bone broth *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant...
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Instant Pot® Keto Turnip Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TURNIP STEW Serves about 5 people INGREDIENTS 3 pounds lamb neck, cut up 5 turnips, peeled and cut 5 cups bone broth 1 tablespoon dried basil 1 tablespoon paprika 4 tablespoons grass fed butter *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about...
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Instant Pot® Keto Tempting Beef Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TEMPTING BEEF STEW Serves about 5 people INGREDIENTS 2 pounds grass fed beef, cut up 1 small can tomato paste 5 cups bone broth 5 strips orange zest 4 tablespoons grass fed butter 1 tablespoon dried basil 1 tablespoon chili powder *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally...
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Instant Pot® Keto Tomato Broth Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TOMATO BROTH SOUP Serves about 4 people INGREDIENTS 3 tablespoons coconut oil 1/2 cup chopped celery 4 cups bone broth 1 large can crushed tomatoes 1 tablespoon dried basil 1 teaspoon cumin 1 teaspoon turmeric *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for...
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Instant Pot® Keto Tarragon Chicken Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO TARRAGON CHICKEN BONE BROTH Serves about 4 people INGREDIENTS 1 whole chicken, cut up 2 tablespoons coconut oil 2 tablespoons mustard 1 teaspoon dried tarragon 1 quart bone broth 2 tablespoons paprika *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Swiss Chard Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SWISS CHARD SOUP Serves about 8 people INGREDIENTS 2 quarts bone broth 1 tablespoon dried basil 1 teaspoon turmeric 3 cups Swiss chard 4 tablespoons grass fed butter *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the...
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Instant Pot® Keto Sweet Potato Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SWEET POTATO STEW Serves about 5 people INGREDIENTS 2 pounds grass fed beef, cut up 1 pound sweet potatoes, peeled 4 tablespoons coconut oil 1 tablespoon paprika 5 cups bone broth *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then...
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Instant Pot® Keto Super Veggie Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SUPER VEGGIE BROTH Serves about 4 people INGREDIENTS 10 ounces spinach 10 ounces kale 2 tablespoons coconut oil 2 tablespoons grass fed butter 1 quart bone broth 1/2 teaspoon dried thyme *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then...
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Instant Pot® Keto Spinach Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SPINACH STEW Serves about 5 people INGREDIENTS 3 pounds lamb neck, cut up 10 ounces spinach 5 cups bone broth 1 tablespoon dried basil 1 tablespoon paprika 4 tablespoons grass fed butter *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Succulent Shrimp Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SUCCULENT SHRIMP SOUP Serves about 6 people INGREDIENTS 4 tablespoons grass fed butter 6 cups bone broth 1 small jar tomato paste 1 pound cooked shrimp 1 tablespoon ginger 1 tablespoon allspice *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so as not to spray...
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Instant Pot® Keto Smoking Hot Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SMOKING HOT CHILI Serves about 4 people INGREDIENTS 2 tablespoons coconut oil 1 pound grass fed beef 1 can diced tomatoes 1 cans tomato sauce 1 quart bone broth 2 tablespoons chili powder 1 teaspoon curry powder *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant...
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Instant Pot® Keto Simple Turkey Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE TURKEY STEW Serves about 5 people INGREDIENTS 2 pounds turkey, cut up 1 small can tomato paste 5 cups bone broth 5 strips orange zest 4 tablespoons grass fed butter 1 tablespoon dried basil1 tablespoon chili powder *Add your favorite vegetables, herbs, and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the...
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Instant Pot® Keto Simple Eggs With Extra Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE EGGS WITH EXTRA BROTH Serves 2 people INGREDIENTS 1 quart bone broth 8 eggs 4 tablespoons coconut oil 1 tablespoon parsley 1 tablespoon turmeric *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to...
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Instant Pot® Keto Simple Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE CHILI Serves about 6 people INGREDIENTS 4 tablespoons coconut oil 1 pound grass fed beef 1 (28-ounce) can chopped tomatoes with juice 6 cups bone broth 1 tablespoon chili powder *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then...
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Instant Pot® Keto Simple Chicken Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO SIMPLE CHICKEN SOUP Serves about 6 people INGREDIENTS6 cups bone broth 1 pound chicken, cut up 2 tablespoons parsley 2 tablespoons coconut oil 2 tablespoons grass fed butter *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the...
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Instant Pot® Keto Pumpkin Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO PUMPKIN SOUP Serves about 6 people INGREDIENTS 1 pumpkin 6 cups bone broth 4 tablespoons grass fed butter 1 tablespoon cinnamon *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release to Venting. 4. Open the...
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Instant Pot® Keto Pork Broth Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO PORK BROTH STEW Serves about 5 people INGREDIENTS 6 pounds pork backbones, cut up 4 cups coconut oil 2 tablespoons chili powder 2 tablespoons paprika 1 tablespoon allspice 5 cups bone broth *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Pacific Soup

Casey Thaler, NASM-CPT, FNS
PACIFIC SOUP 4 tablespoons coconut oil5 cups bone broth1/2 cup tomato paste1 teaspoon cilantro1 teaspoon dried basil1 teaspoon turmeric1 pound halibut (cut up)*Add your favorite vegetables, herbs and spices In a large pot, melt the coconut oil, and add in the broth. Bring to a simmer. Add the tomato paste, cilantro, basil and turmeric.Simmer for 15 minutes, then add the halibut and simmer until cooked.Once cooked, ladle the soup into bowls, serve, and enjoy!
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Instant Pot® Keto Oxtail Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO OXTAIL SOUP Serves about 8 people INGREDIENTS 4 tablespoons coconut oil 1 pound oxtail pieces 2 quarts bone broth 3 cloves garlic, minced 1 tablespoon allspice 1 tablespoon dried basil *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully...
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Instant Pot® Keto Ocean Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO OCEAN STEW Serves about 8 people INGREDIENTS 6 tablespoons coconut oil 2 quarts bone broth 2 pounds fish, cut up 1 pound clams 1 tablespoon parsley 1 tablespoon chili powder 4 tablespoons grass fed butter *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so as...
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Instant Pot® Keto Mussel Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO MUSSEL SOUP Serves about 6 people INGREDIENTS 6 cups bone broth 2 jalapenos, seeded and sliced 4 cups mussels, cut into chunks 1 tablespoon cilantro 4 tablespoons coconut oil 1 tablespoon parsley *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so as not to spray...
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Instant Pot® Keto Lime Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO LIME SOUP Serves about 4 people INGREDIENTS 1 quart bone broth 1 cup chicken, shredded and cooked 1 lime, cut up 1 teaspoon dried basil1 teaspoon cilantro 1 teaspoon allspice *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully...
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Instant Pot® Keto Lemon Salmon Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO LEMON SALMON SOUP Serves about 8 people INGREDIENTS 2 quarts bone broth 2 pounds salmon, cut up 1 tablespoon dried basil 1/2 tablespoon ginger 8 slices peeled lemon 4 tablespoons grass fed butter *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 3 minutes on high pressure, and let cook. 3. Once cooked, perform a quick release (covering the steam valve, so as not to...
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Instant Pot® Keto Kale Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO KALE SOUP Dairy-Free, Gluten-Free, Keto-Friendly Serves about 10 people INGREDIENTS 2 pounds chicken, cut up 20 ounces kale 8 cups bone broth 2 tablespoons dried basil 8 tablespoons grass-fed butter *Add your favorite spices, herbs, and vegetables INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully...
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Instant Pot® Keto Lamb Stew

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO LAMB STEW Serves about 7 people INGREDIENTS 5 lamb shanks 7 cups bone broth 2 tablespoons dried basil 2 tablespoons chili powder 5 tablespoons grass fed butter *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure...
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Instant Pot® Keto Ham Bone Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO HAM BONE BROTH Serves about 6 people INGREDIENTS 1 pound ham, sliced 3 tablespoons coconut oil 5 tablespoons grass fed butter 6 cups bone broth 1 tablespoon chili powder 1 teaspoon dried basil*Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Ham And Broth Stir Fry

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO HAM AND BROTH STIR FRY Serves about 3 people INGREDIENTS 1 pound ham steak 4 tablespoons coconut oil 1 cup broccoli, cut up 1 teaspoon red chili flakes 3 cups bone broth 1 tablespoon arrowroot powder 1/2 cup brazil nuts *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse...
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Instant Pot® Keto Golden Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO GOLDEN SOUP Serves about 8 people INGREDIENTS 2 quarts bone broth 4 tablespoons grass fed butter 1 teaspoon ground turmeric 2 carrots, peeled and grated 2 cups spinach 1/2 teaspoon garlic powder 1/2 teaspoon dried basil *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot®...
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Instant Pot® Keto Grass Fed Broth With Cloves

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO GRASS FED BROTH WITH CLOVES Serves about 8 people INGREDIENTS 2 pounds grass fed beef 2 quarts bone broth2 whole cloves 1 tablespoon paprika 1 tablespoon allspice 5 tablespoons grass fed butter *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes,...
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Instant Pot® Keto Golden Broth With Chicken

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO GOLDEN BROTH WITH CHICKEN Serves about 4 people INGREDIENTS 1 whole chicken, cut up 2 tablespoons coconut oil 1 carrot, cut up 1 celery stalk, cut up 2 cloves garlic, crushed 1 quart bone broth *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for...
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Instant Pot® Keto Ginger Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO GINGER SOUP Serves about 4 people INGREDIENTS 1 quart bone broth 1 can coconut milk 2 tablespoons ginger 1 tablespoon allspice 4 stalks celery, cut thinly *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release...
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Instant Pot® Keto Fire Chili

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO FIRE CHILI Serves about 8 people INGREDIENTS 2 tablespoons coconut oil 2 pounds grass fed beef 2 cans diced tomatoes 2 cans tomato sauce 8 cups bone broth 1/8 cup chili powder 1 teaspoon curry powder 2 tablespoons red pepper flakes *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally...
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Instant Pot® Keto Garlic Steak

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO GARLIC STEAK Serves about 4 people INGREDIENTS 4 grass fed rib eye steaks 6 tablespoons coconut oil 4 cloves garlic, minced 4 cups bone broth 1 tablespoon fresh parsley 1 tablespoon dried basil 2 tablespoons paprika *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot®...
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Instant Pot® Keto Extra Spicy Soup

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EXTRA SPICY SOUP Serves about 1-2 people INGREDIENTS 1 cup coconut oil 3 quarts bone broth1 tablespoon chili powder 1 tablespoon curry powder 1 pounds spinach, chopped 2 cups chicken, chopped 1 tablespoon allspice 1 tablespoon cilantro *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant...
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Instant Pot® Keto Eggs And Broth

Casey Thaler, NASM-CPT, FNS
INSTANT POT® KETO EGGS AND BROTH Serves 1 person INGREDIENTS 2 cups bone broth 4 eggs 2 tablespoons coconut oil 1 tablespoon cilantro 1 tablespoon dried basil1 tablespoon turmeric *Add your favorite vegetables, herbs and spices INSTANT POT® RECIPE 1. Pour all ingredients into the inner pot of the Instant Pot®. 2. Close the lid, set the pressure release to Sealing, and select Manual/Pressure Cook. Set the Instant Pot® to 5 minutes on high pressure, and let cook. 3. Once cooked, let the pressure naturally disperse from the Instant Pot® for about 10 minutes, then carefully switch the pressure release...
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