Bowyn Baird RD, LD, CYT-200

Postpartum

Frugal Cloth Diapering with Natural Fibers

I have cloth diapered for collectively over 2 years now and wanted to compile my thoughts around my favorite cloth diapering system. I am passionate about cloth diapering, I feel it is WAY easier than its made out to be and it’s better for sensitive baby skin and the planet. I also love cloth diapering because it can be a great way to save money and reduce plastic waste. (Yes, there are plastics in disposable diapers!)

I have tried every system of cloth diapering. Yes, every system. This means I have tried flats, prefolds, all in ones, pockets, fitted diapers, and hybrids. Have I missed any? And my favorite of all is the simplest of all: The flat diaper. You can’t beat it in my book. Here’s why it’s my favorite: it’s easy to dry and it will take up the least amount of space in your house. I can really end my discussion here, just go with flat diapers. Yes, you have to fold them, you’ll be okay! This was the part that stopped me from starting with them. I was afraid of folding them and pinning them to the baby. Now, that is my favorite part. Sitting on the floor with my little boo while he plays and I fold diaper laundry is very therapeutic and fun. And, they make these gadgets called snappies- no pins needed.

How I use flat diapers

I have about 30 flat diapers and I wash about every other day. This is more than enough for this to be comfortable, it may stretch it a little when baby is young but I have always gotten by with this amount. For covers I have fallen in love with utilzing wool. I had not heard of wool covers when I was diapering with my first, I wish I had! The magic of natural fibers strikes again.

Wool covers are thick and chunky. They can be small covers or long pants. I have the small covers, as I was able to get a hefty stash for a great deal on facebook marketplace. Just consider your climate as to which you choose. Wool covers are thick and bulky, that is part of the deal. So you have to think about that when you are considering this. Tossing wool pants right on over the diaper is probably easiest if you live in a cold climate. If you’re in a warmer climate you can just put the short wool cover on and it is like little shorts. Getting clothes over wool covers is a bit of a challenge. I have both sloomb and disana brand. In my expereince, Disana works best with skinnier/long babies.

I also use PUL fabric diaper covers. These are a trimmer option when I want to put clothing over the cloth diaper. My favorite brand for this style is Grovia. The velcro fastened offer a really nice trim fit.

For night time I am still experimenting with my favorite. I have utilized a basic flat diaper with an extra pad made from another flat diaper (this works but it is quite the bulky situation). I have also utilized a bamboo fitted diaper from sloomb. I top both of these combinations with a wool cover. In addition, I use a small piece of merino wool next to baby’s bottom. The pee goes right through it soaking into the bamboo or cotton providing a semi-dry layer next to baby’s skin.

To fasten I prefer to use the snappi clips as this makes it super easy and no one accidently gets stuck by a pin.

How I clean my cloth diapers

If baby is only consuming breastmilk diapers can go straight into the washer. If baby is consuming formula or food has been introduced, solids must be knocked off before going into the washer.

I wash any soiled PUL covers in the washing machine along with my flats about every other day. I do two washes. The first is a quick wash of just cold water. This gets the soil off. The second is a deep water wash on hot that gets deeper into the fabric layers. I use mild detergent (purchased from Azure in the 40lb bag) with both cycles.

Wool covers are little different. These have to be hand washed. That may sound like a lot, however, I only have to wash them about every other week. Wool is again, a magical fabric. It can aborb and wick water. Pee can air dry out of it and it will have absolutley no stench.

I find it best to wash and relanolize when the wool starts to not dry out as quickly.

How I store my diapers (clean and dirty)

Believe it or not, you can prefold all of your flat diapers when you clean them so they are ready to go! They are so adorable folded up like this. And you will feel proud of your work everytime you reach for one! I fold mine in a modified triangle fold so that they can easily stack and be ready to go.

Dirty dipaers are placed in a pale with a waterproof and washable liner. It is best NOT to close your diaper pail up like you do disposable diapers. There will not be a smell! The soiled diapers need to get air around them and this is the best way to do that.

Fabric Wipes are only natural

If you do cloth diapers it’s only natural to do cloth wipes too. My favorite is the birdseye weave organic cotton from Green Mountain Diapers. Once you use cloth wipes, you’ll wonder why you ever used disposable. Disposable wipes push soil around, cloth wipes absorb it and clean it up. I keep a small bowl of water near my diaper station and use it throughout the day to wet my wipes.

Collagen Enriched Cornmeal Muffins

I absolutely adore this recipe! It’s not just delicious but also packed with nutrients. If you’re not accustomed to the texture of baked goods made with coconut flour, it may take some getting used to. I designed this recipe for my postpartum meal plan. I wanted to create a corn meal muffin that would be an extra source of beneficial amino acids and would provide more fiber than a traditional cornmeal muffin made with all-purpose flour. All-purpose flour has its place in my kitchen, however, postpartum digestive difficulties are common and my hope was to support that time period with this recipe.

Even if you aren’t postpartum, this is an excellent gluten-free and low-glycemic carbohydrate corn meal muffin recipe. The recipe maintains the classic cornbread flavor that a traditional cornbread muffin recipe would but with the added benefit of extra fiber from coconut flour.

How to freeze

Freeze muffins in a freezer-friendly bag in a single layer. These will keep about 3 months in the freezer.

Collagen Enriched Cornbread Muffins

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Ingredients
  

Dry Ingredients

  • 1/2 cup coconut flour
  • 3/4 cup cornmeal
  • 1/4 cup collagen powder
  • 1 tbs baking powder
  • 1 tsp salt

Wet Ingredients

  • 2 tbs honey
  • 4 eggs
  • 3/4 cup milk
  • 1/2 cup butter, melted

Instructions
 

  • Preheat oven to 350 degrees.
  • Mix dry ingredients together.
  • Mix wet ingredients together.
  • Combine dry and wet ingredients until thoroughly combined.
  • Divide batter into 12 muffin tins.
  • Bake for 20-30 minutes. (I utilize reusable silicon muffin liners, and these take longer for the muffins to get done. If you are using paper or no liners, the muffins may take less time.) Muffins are done when the center is solid and there is slight browning around the edges. A toothpick test can also help you out with testing doneness.

Churro Energy Bites with Collagen

Churro Energy Bites with Collagen

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Ingredients
  

  • 1 cup almond butter
  • 3 tbs maple syrup
  • 1/2 cup coconut flour
  • 1/4 tsp ceylon cinnamon
  • 1 tsp vanilla
  • 1/4 cup collagen

Churro sugar Coating

  • 1 tbs coconut sugar
  • 1/4 tsp ceylon cinnamon

Instructions
 

  • In a food processor, combine all ingredients, except churro sugar coating, together until mixed.
  • Form into balls. (Usually makes about 14)
  • Combine churro sugar coating in a small bowl.
  • Dip each ball into the churro sugar coating.
  • Store energy bites in the fridge.

“Mama Needs Protein” Bar Recipe (Freezer)

I created these bars specifically for a postpartum Mama who wants a treat but also wants something that will stick to her ribs and provide some of that much-needed protein. These have 18g of protein per serving (12 bars).

These are frozen protein bars so they must be kept cold, or yes, they will melt!!

‘Mama Needs Protein’ Bars

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Ingredients
  

  • 1 cup peanut butter
  • 1/2 cup coconut oil
  • 1/2 cup protein powder I like whey protein isolate
  • 1/4 cup collagen powder
  • 1 tsp vanilla extract
  • 1/2 cup peanut butter powder/flour
  • 1/3 cup honey
  • 1/2 cup chia seeds
  • 1/4 cup coconut flour
  • 1 tsp ceylon cinnamon
  • 1/4 cup chocolate chips

Instructions
 

  • Mix all the ingredients until well combined. I like to use a stand mixer to help me out.
  • Press the mixture into an 8×8 pan lined with parchment paper
  • Freeze until solid. Once solid, slice into 12 bars. Store in the freezer and eat right from the freezer! Yum!

Easy Sausage Balls

Sausage Balls

This recipe makes about 24 sausage balls. Here I am considering one serving to be 4 sausage balls. This is about 18g of protein per serving.
Print Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Servings 8

Ingredients
  

  • 1 lb pork breakfast sausage
  • 8 oz cheddar cheese
  • 1/2 cup almond flour
  • 1 egg

Instructions
 

  • Preheat oven to 375 degrees.
  • Mix the ingredients well. I like to use my stand mixer or hands to help me out.
  • Form the mixture into balls. (I usually make about 24)
  • Place balls on baking sheet with parchment paper for easy clean up.
  • Bake sausage balls about 12 minutes or until internal temperature reaches 165 degrees.

(THE BEST) Egg Casserole

Egg Casserole

Print Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Course Breakfast
Servings 8

Ingredients
  

  • 10 eggs
  • 16 oz cottage cheese
  • 8 oz Monterey jack cheese cheddar cheese also works
  • 1 lb pork sausage, cooked
  • 3 cups chopped spinach

Instructions
 

  • Preheat oven to 350 and generously butter a 9×13 glass dish.
  • Mix all ingredients together.
  • Pour ingredients into the dish.
  • Bake for about 45 minutes or until the center does not jiggle.
  • Serve or cool well before storage.
Keyword breakfast casserole, egg casserole

how to freeze

This egg casserole freezes well for bulk prepping a quick ready to eat breakfast. Once the casserole is cool, I suggest slicing into 8 portions. Lay the portions on a cookie sheet and allow the portions to freeze individually. Once they are frozen, stack in a freezer bag or container. This will allow you to reheat each portion as you need it. These will keep in freezer about 3 months.

Hearty Beef Stew

This is a really special beef stew recipe, as the original beef stew recipe was passed down to me from my mom, who learned it from my grandmother. I made a few minor changes that don’t compromise flavor. The changes make the stew gluten free and paleo friendly. In addition, there are additional nutrients from different root vegetable sources. The stew can also be made lower in carbohydrates by replacing all potatoes with turnips, if desired.

Once you learn the techniques of making stew, it becomes very easy. At fist, the instructions may seem intimidating or complicated. I will have a YouTube video coming out soon to help show you how to cook the strew.

The longer you can allow the meat to simmer in the tomato sauce, the more tender and flavorful the meat will become. I recommend getting started with the stew early in the day so it is ready to serve by dinner time.

Time needed: 7 hours

Hearty Beef Stew Instructions

  1. Brown Meat

    Heat ghee in large pot or dutch over low to medium heat. Add meat and arrowroot starch. Stir to coat the meat. Continue to stir as it can easily start to stick. Add onion and allow to brown. While the meat is still red, add celery. Stir and cook about 5 minutes.

  2. Wilt Cabbage

    Add cabbage. Sprinkle with salt and pepper. Turn heat to low. Cover and allow to brown. Check frequently to avoid any sticking/burning. Once the cabbage is slightly browned and decreased in volume, move to the next step.

  3. Slow Simmer Meat

    Add parsley, bay leaves, and tomato sauce. Increase heat to bring sauce to a boil. Once boiling, reduce to a simmer and keep on low heat. You can cook this for as long as you want. I recommend a minimum of 30 minutes. You will not overcook the meat. This slow, low simmering process will tenderize the meat and help the stew develop flavor. This is the part of the stew that I will allow to cook 3-4 hours before adding in the rest of the ingredients.

  4. Cook Vegetables

    About two hours before ready to serve, start by adding 1 cup of broth, potatoes, and turnips. Increase heat to bring to a boil and then reduce to a simmer. About an hour before ready to serve, you can add the carrots. Adding the vegetables in this way will allow them to hold some shape and color. You can add additional broth as needed. How much you add will depend on your preference for the thickness of the stew.

  5. Serve

    Once all vegetables are tender with a fork, it is ready to serve.

Hearty Beef Stew

Print Recipe
Prep Time 30 minutes
Cook Time 7 hours
Course Main Course
Servings 5

Ingredients
  

  • 1 lb beef stew meat cut into bite sized pieces
  • 2 tbs ghee
  • 1 tbs arrowroot powder
  • 1 small onion, chopped
  • 3 celery stalks, chopped
  • 3 carrots, chopped
  • 2 small potatoes, peeled
  • 2 turnips, peeled
  • 1 quarter head of green cabbage, shredded
  • handful fresh parsley
  • salt, pepper to taste
  • 16 oz tomato sauce
  • 1-2 cups beef broth
  • 2 bay leaves

Instructions
 

  • Heat ghee in large pot or dutch over low to medium heat. Add meat and arrowroot starch. Stir to coat the meat. Continue to stir as it can easily start to stick. Add onion and allow to brown. While the meat is still red, add celery. Stir and cook about 5 minutes.
  • Add cabbage. Sprinkle with salt and pepper. Turn heat to low. Cover and allow to brown. Check frequently to avoid any sticking/burning. Once the cabbage is slightly browned and decreased in volume, move to the next step.
  • Add parsley, bay leaves, and tomato sauce. Increase heat to bring sauce to a boil. Once boiling, reduce to a simmer and keep on low heat. You can cook this for as long as you want. I recommend a minimum of 30 minutes. You will not overcook the meat. This slow, low simmering process will tenderize the meat and help the stew develop flavor. This is the part of the stew that I will allow to cook 3-4 hours before adding in the rest of the ingredients.
  • About two hours before ready to serve, start by adding 1 cup of broth, potatoes, and turnips. Increase heat to bring to a boil and then reduce to a simmer. About an hour before ready to serve, you can add the carrots. Adding the vegetables in this way will allow them to hold some shape and color. You can add additional broth as needed. How much you add will depend on your preference for the thickness of the stew.
  • Once all vegetables are tender with a fork, it is ready to serve.
Keyword beef, beef stew

Flavorful Beef Bone Broth using Instant Pot

Making really good beef bone broth takes a few extra steps, compared to chicken bone broth, but the effort is worth it. In this article I will show you step by step how to make beef bone broth.

PROCUREMENT OF BEEF BONES

Sourcing local, pastured raised beef bones is always the ideal. I usually find my bones from Farmers Market’s or when I haven’t been able to find them, I have ordered a large case of knuckle bones from Azure Standard. The local option is usually the cheapest. Connecting to local farms can feel intimidating and difficult. Many small farmers don’t have a large online presence. Thus, “googling” for local farms may not always yield the best results. This is why I encourage you to look through local Farmer’s Markets and even Facebook. Many farmers will have a page on Facebook.

TYPES OF BEEF BONES

Chicken broth is pretty straightforward: get a carcass and some feet if you can. Cows are a much larger animal and have more bones and a variety of bones. I suggest a variety of bones to make the best broth. The catch is that most farmers won’t sell their beef bones in a “variety pack”. This is something specific that would have to be communicated to the butcher. So, if you have that opportunity, it is probably easier to get the bones all mixed together. I’ve also learned over the years that many farmers have different definitions of “soup bones”. So, you may never know exactly what you will get.

In order to get a good mix of beef bones I suggest the three following types for a well rounded beef stock:

Meaty bones (have some meat attached to them)

Marrow bones (have marrow inside the bone)

Knuckle bones

MAKE IT EASY

Once you procure a variety of bones you can break them apart and make your own “variety” beef broth package of bones. Then, you just grab and make your broth!

HOW TO MAKE BEEF BONE BROTH IN INSTANT POT

Time needed: 4 hours

How to make flavorful beef bone broth, in an instant pot, from a variety of beef bones.
You will need:
-meaty bones, marrow bones, and knuckle bones. Start with one of each then decide if you have room for more.
-1-2 bay leaves
-10-15 peppercorns
-3-5 garlic cloves, peeled
-1 onion, quartered
-2 carrots, chopped into thirds
-2 celery sticks, chopped into thirds
-handful of fresh parsley

  1. Preheat oven and Soak marrow and knuckle bones

    Preheat oven to 350. Place marrow and knuckle bones in the instant pot with water, a few inches below the fill line and 1-2Tbs apple cider vinegar. Allow to sit for 30 minutes before cooking.

  2. Roast meaty bones

    Place meaty bones on roasting pan with edges (some juices will cook off) and place in the oven. Roast 5-15 minutes until lightly browned. Watch the bones carefully. It is hard to give an exact time because all meaty bones are cut different, have different amounts of meat, etc. Too much roasting will produce a burnt like flavor to your broth. I prefer just a small amount of browning.

  3. Place meaty bones in the instant pot with other bones

    Put all bones in instant pot. Check to make sure pot is not overfilled, add or subtract water as needed for instant pot. Make sure valve is on “sealing”. Cook on high pressure for 2 hours. Follow all manufactures instructions for operating instant pot safety.

  4. Naturally release pressure

    Do not manually release pressure. Allow pressure to naturally release, this usually takes about 30 minutes.

  5. Add aromatics

    After pressure is released and you can safely open the instant pot, add aromatics (1-2 bay leaves, 10-15 peppercorns, 3-5 garlic cloves, 1 onions, 2 celery stalks with leaves, 2 carrots, handful of parsley) Cook broth with aromatics for 30 more minutes on soup setting.

  6. Naturally release pressure

    Do not manually release pressure. Allow pressure to naturally release, this usually takes about 30 minutes.

  7. Cool and strain broth

    Allow broth to cool a little and then pour the broth mixture over a mesh wire strainer into a large bowl. Transfer to glass containers. Allow broth to cool until there is no steam coming off of the glass. Once the steam is gone, transfer the broth to refrigerator. Keep lid off until fully cooled.

  8. Skim fat

    Skim fat once fat has solidified. Fat in broth usually gives it a greasy taste which is not desired. The fat can be set aside and used for cooking.

  9. Store in fridge or freezer

    Broth in the fridge will last about 5 days. Broth in the freezer lasts several months. I enjoy freezing broth into cubes so I can easily pull it out and use in cooking.

HOW TO USE BONE BROTH

Bone broth can simply be a warming drink. You can also cook it into soups, stews, gravies, rice, or other sauces. It is a great way to add a depth of flavor and nutrition.

WHY CONSUME BONE BROTH

Refer back to this article on the benefits of consuming bone broth.

From my kitchen to yours, I wish you the best of health for years to come!

-Bowyn

Easy One Pan Trader Joe’s Meal Ideas- seed oil free!

I’m a Trader Joe’s fan girl. But, It wasn’t always this way. The first time I walked into Trader Joe’s I said I was never going back! I “couldn’t find anything”. I didn’t realize the concept of the Trader Joe’s brand and how the store worked. Now I constantly look forward to Trader Joe’s, and of course, all the seasonal items you can only snag once a year!!

Trader Joe’s has some unique products that you can put together to make easy and delicious meals. One catch– they tend to sneak a lot of seed oils into their pre-made products. While a seed oil here and there isn’t a big deal…it does add up when its in your bread, your mayo, your sauce, and then your favorite chocolate! Seed oils are highly inflammatory oils that I recommend to NO ONE. PUFAS are very easily oxidized and thus go rancid easily. My family and I avoid seed oils as much as we can control.

I’m always on the hunt for seed oil free trader Joe’s items. Here are some recipes I put together that are seed oil free. They are gluten free as well.

Asian Inspired Chicken + Shishito Pepper Skillet

Sausage + Butternut squash hash

One Pan Trader Joe’s Meal : Asian Inspired Chicken + Shishito Pepper Skillet

If you have never tried the spicy cashew butter dressing at Trader Joe’s, I encourage you to run, not walk to go get some! It is such an easy way to add an element of flavor to any meal. I am not usually a fan of really spicy food, but I really enjoy this dressing. It’s in the refrigerator section and is seed oil free!

This recipe is easy to put together and brings together a combination of both frozen and fresh ingredients. It can be easily adapted as well.

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Chicken + Shishito Pepper Skillet

This skillet features some ready to use ingredients found at Trader Joe's. It can be easily adapted to fit you or your family's needs!
Prep Time20 minutes
Course: Main Course
Yield: 2

Equipment

  • 1 skillet

Materials

  • 1 package of frozen "just grilled chicken strips"
  • 1 package of shishito peppers
  • 1 package frozen cauliflower rice
  • spicy cashew butter dressing for garnish
  • 1-3 Tbs avocado oil for cooking
  • 1/2 tsp unami seasoning
  • 1 Tbs coconut aminos
  • 2 cloves garlic
  • 1 tsp ginger frozen section at trader joes has easy to use frozen cubes of ginger

Instructions

  • Add Peppers to a hot, oiled skillet and cook on medicum high heat until there is some browning and they are slightly tender. After cooked, set these aside.
  • Using the same skillet add more avocado oil (about 1-2Tbs), two cloves of garlic and 1 tsp of fresh ginger. Cook for about 1 minute and slightly fragrant.
  • Add frozen rice, 1/2 tsp unami seasoning, and 1 Tbs coconut aminos. Once the rice has thawed out, add the chicken and cook about 5 minutes, stirring.
  • Serve the rice/chicken mixure with shishito peppers and spicy cashew butter dressing.

Notes

You can easily adapt this recipe to fit your needs. This serves two adults in our house. Additionally, you can use regular rice instead of cauliflower rice if you prefer. Use this recipe a spring board for inspiration!