Soup & Salad Challenge: Week 5

Soup and Salad week 5.png

We are coming to the end of the soup portion of the Soup & Salad Challenge right on time (at least for New Englanders). The temperature has spiked to nearly 90 degrees this week. Hello, early Summer! We’re ending on a high note: Nourishing Foundations’ recipe for Caribbean Chili. The sweet potato in this recipe gives it a surprisingly sweet note, especially when corn is also used. If, however, you are following the Whole 30 diet, you will want to make a few adaptations to this recipe: replace beans with extra sweet potato & omit the corn. Still totally delish! Enjoy!

Nourishing Foundations' Caribbean Chili

This hearty meal has a little bit of spice as well as a sweet touch. It's a filling, tasty dish and makes an excellent meal for company!

Course Main Course
Prep Time 20 minutes
Servings 6


  • 2 TBSP Olive Oil or Avocado Oil
  • 1 lb Ground Beef chicken, turkey or buffalo Unless you prefer the vegetarian version, in which case, omit!
  • 3 TBSP Esther's Caribbean Chili or Chili Powder of choice
  • 1 tsp. Esther's Red Hot Pepper or hot pepper of choice
  • 2 tsp Esther's West Indian Pepper or pepper of choice
  • 1 TBSP Esther's G.O.G.
  • 2 cloves Garlic minced
  • 14 oz Mirepoix or 2 stalks celery, 2 carrots
  • 1 TBSP Chicken or Vegetable base Rapunzel works well
  • 1/4 cups Water or chicken broth
  • 1.5 cups Chopped Sweet Potato
  • 3-4 cups Beans of Choice Cooked; Replace with sweet potato if following Paleo/Whole 30 diet
  • 24 oz Tomato Sauce or Crushed Tomatoes High quality no sugar added, whole ingredients (we recommend (Victoria's or Rao's)
  • 28 oz Diced tomatoes Organic is best!
  • 12-16 oz Frozen sweet corn Omit if following Paleo/Whole 30 diet


  1. To Make on Stovetop:

    Heat oil in frying pan. Cook mirepoix for 2-3 minutes, add meat, then spices.

    Cook completely. (~5 min)

    Add 1/4 cup water & allow to simmer

    In large pot, combine this mixture with ~4 cups beans or sweet potatoes, tomato sauce and diced tomatoes. Allow to simmer, stirring frequently, for approx. 10 min.

    Add frozen corn.

    Serve with cheese, avocado, sour cream etc.

Recipe Notes

To Cook in Instant Pot:

Using the sauté function on your Instant Pot, heat oil, then cook mirepoix for 2-3 minutes.

Add meat, then spices. Cook completely. (~5 min)

Add all other ingredients EXCEPT for corn.

Secure lid and set Instant Pot to 40 minutes on manual.

Allow for natural pressure release

Add corn at end.

Since I only made one meal this week, I had a little bit of extra time to mess around with a good and good-for-you dessert. This Avocado Chocolate Mousse by Food52 is UHmazing. I love it! Definitely worth a try.

Hope you enjoy these recipes as much as I did this week!

Best Ever Instant Pot Stir Fry

At long last, I think I have figured out how to make a delicious stir fry in the Instant Pot! What follows is one of the recipes that will be featured in my 5 Star Freezer Meals ebook, Instant Pot style. I love this recipe because it is incredibly versatile and tasty just about any way you slice it. In other words, you can’t really mess this one up.

I’ve been doing a Whole 30 this month and just last night I decided to experiment with taking the honey out to see how it would taste. I also managed to lose the top to my bottle of coconut aminos and didn’t want to put a cap-less bottle in the refrigerator,  so I decided to throw the remainder (about half a cup – more than I realized!) in the sauce. Even with all those changes, it still came out lip smacking good! (At least my husband thought so…)

Give this recipe a try and let me know what you think! I’d also love to hear of any adaptations you made that turned out well. Thanks!

Best Ever Instant Pot Stir Fry

This delicious, wholesome and easy stir fry can be made in the Instant Pot in a snap!

Course Main Course
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Author Nourishing Foundations


  • 1 TBSP Sesame seed oil
  • 1 TBSP Nut Butter of choice
  • 2 tsp ginger freshly grated Dorot frozen cubes or ginger powder
  • 4 tsp minced garlic or 1 cube Dorot frozen garlic
  • 2 TBSP honey Omit if following Whole 30
  • 2 TBSP Apple Cider Vinegar
  • 1/2 cup Coconut Aminos
  • 1 tsp Chinese 5 spice
  • 1 tsp Esther's Gourmet salt or sea salt
  • 1 tsp sea salt
  • 1 ⁄2 onion chopped
  • 1 lb Protein of Choice chicken, beef, Tofu, Tempeh Cut into bite sized chunks
  • 2-4 cups frozen veggies of choice Use frozen stir fry veggies or mix/match whatever you have on hand
  • 1 ⁄4 cup water
  • 16 oz Rice of choice (white brown rice or riced cauliflower


  1. Combine Sesame seed oil, nut butter, ginger, garlic, honey, apple cider vinegar, coconut aminos, Chinese 5 Spice and salt in blender (or blend by hand).

    Using the sauté function of your Instant Pot, heat oil (we suggest sesame seed oil, if you have it) and sauté onion for ~3 minutes.

    Add protein of choice and sauté for another 2 minutes.

    Pour stir fry sauce over protein/onions.

    Use the “Manual” button to cook on “high pressure” for 15 minutes.

    When finished, de-pressure and add frozen vegetables of choice.

    Once again, use sauté button to cook all ingredients together, stirring enough that vegetables are thoroughly heated.

    Once vegetable/meat mixture is thoroughly heated (take care not to overcook the vegetables), serve over rice of choice (white, brown or riced cauliflower). Increase the amount of rice used to stretch this dish!