Nutritious and Delicious Broth

An early and easy addition for health…

img_20170207_210948-2An early addition to meals in my journey to better health with just a slight change to my routine and…Bam…a big boost to how nutritious and delicious many of our meals became.

I never thought much about broth. Sure I have bought those boxes of ready made in the grocery store, and yes we’ve also served up a can or packet of chicken and noodle soup periodically when there was illness in the house. But when I was diagnosed with low thyroid and started researching how to change what I had control of (and subsequently have a H.U.G.E. impact on my overall health), I really learned about the many benefits of this liquid goodness and realized it needed to be a big part of our regular meals. It even became a daily routine for me when my thyroid numbers were at their worst.

Today I’m talking about bone broth, and while you can make bone broth from beef, lamb, pig and so on, we will focus on chicken broth here. There are slight variations in recipes and ingredients all over the internet, but here you will find the basics of what we do in our household.

“If you have a good quality, homemade bone broth you are getting huge amounts of gelatin, glutamine, glucosamine, minerals…you’re getting all of these very gut healing, joint healing, connective tissue healing nutrients in a way that’s easy to digest that pretty much anybody, no matter how sick they are, can tolerate.” 
Liz Lipski PhD, CCN, CNS, CHN, LDN, CFM

Making broth involves mostly low and slow cooking to extract nutrients, and can provide you with protein, collagen, amino acids, and more that support skin, hair, and nail health, detoxification, energy, tissue repair, and gut, joint and heart health. Generally the longer you cook, the more beneficial you have access. Depending upon the bones you’re using, and what you’re trying to accomplish, cook times can range from a few hours to a few days. Chicken broth is one of the shortest broth cook times and one of the gentlest on those with compromised health.

Bone Broth

  • Time: 10mins Prep/2-12hrs Cook time
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No gluten, grain, dairy, eggs

Ingredients

  • Chicken Bones from 1-2 pastured chickensimg_20170222_201316
  • Clean, cold water to fill your cooking pot or slow cooker to cover the bones
  • 1 Tablespoon of Apple Cider Vinegar
  • 1 Onion (ends removed and quartered) Optional
  • 2-3 Cloves of garlic (crushed or quartered) Optional
  • 2-3 Carrots (ends removed, peeled, and quartered) Optional
  • 2 Celery Stalks (ends removed and quartered) Optional
  • Herbs (thyme, rosemary, parsley, sage, and/or bay leaves) Optional


Directions

  1. Place your chicken bones, water, and vinegar in your pot or slow cooker and let sit while you add other ingredients of your choice.
  2. Set your stove or crockpot for low and slowly cook for 2-12 hours.
  3. Skim off and discard any grayish/brownish scum that appears on top while cooking.
  4. Wait until about 1 hour before done to add your herbs.
  5. Serve a portion immediately in a soup, stew, or to add flavor to a side or main dish, or let it cool completely and then refrigerate and serve gradually in your favorite recipes.
  6. Freeze any broth that remains after 4 days after cooking. May I suggest freezing in ice cube trays and then moving to a closed container for easy access in adjustable amounts.


Notes and Recommendations:

  1. You only really need the bones and clean water and a little vinegar, but other vegetables, herbs, and seasonings are often added to increase the nutrient density and depth of flavor.
  2. Consider using all the bones and joint pieces from the chickens in your broth.
  3. If you decide to cook your broth on the stove, be sure to watch and make sure your liquid level stays above the chicken bones.
  4. I use Redmond Real Salt and cracked peppercorns.
  5. I recommend organic, non-GMO veggies, and pasture-raised, bug eating chickens for this recipe. Otherwise check out the “Clean 15” and “Dirty Dozen” lists on Environmental Working Group and resources like Local Harvest are also often helpful for clean sources in your area.

Recipe by Elaine @ www.foodandlivingcoach.com


I usually plan to make broth overnight after serving a chicken dinner, just removing the chicken meat for our meal, throwing the broth ingredients in my slow cooker. I love taking a big breath when I wake up the next morning to the delicious smell of broth. Since we go through it pretty quickly, we usually store it, after cooled, in mason jars in the refrigerator but the frozen broth cubes have worked well too, and allow you to conveniently grab what you need for future meal preparations.

To your Best Health!

Avocado Hummus-to-go

Enjoy this avocado hummus when you are on-the-go.

img_20170206_113739-2My awesome 87 year old mom has spent the last month with us. It has been so much fun, but today we were hitting the road to take her back home. Sniff…

It takes a few hours to get to her home, so while my sweet hubby loaded her belongings in the car, everybody else prepped some healthy, filling, and tasty edibles. We chose to make some avocado hummus-to-go while traveling combined with freshly cut carrot sticks (to go with the hummus), pear, and mandarins and a combination of grain-free crackers.

We had access to quite a combination of phytonutrients coming from the fruit and vegetables, herbs, legumes, nuts and seeds including beta-carotene, bioflavonoids, phytosterols with benefits in areas including immunity, detoxification, and inflammation. We bagged it all together for travel and then each set up our individual drinks for the road including some using these newly discovered insulated bottles that kept our drinks cold for some and hot for others. (All kinds of designs. Maybe you’ll like them too.) Continue reading “Avocado Hummus-to-go”

Rethink Lunch

Sauteed-Red-Pepper-and-Onion-Make-for-a-delicious-hummus

I try to plan our meals so that leftovers from dinner can be lunch the next day, but sometimes that plan doesn’t work out, and we are left to rethink lunch. No problem…unless you’re a little short on time in the morning or maybe if you’re one of those that stands in front of the open fridge contemplating. There are so many directions you could go. Hey! What about hummus? Continue reading “Rethink Lunch”

Even Salsa

Add a little spice and nutrition to your dish.

I am constantly amazed at what the body can do when we eat real food, fresh food. I mean…even salsa. Yes! Even salsa is a treasure trove for our bodies to pull nutrients out of the real food ingredients and give us the fuel we need for strength, clear thinking, balance, and so much more. Continue reading “Even Salsa”

Consider Your Snacks

Curry Honey Cashews-a simple, healthy snack for home or on-the-go.

wp_20160907_006-2As you progress in your journey towards better health, have you stopped for a moment to consider your snacks? In our household, we have a few recipes that are favorite “go-to’s”, and our Curry Honey Cashews are definitely one of them.

My husband grew up enjoying all of his favorite snacks commonly found on grocery store shelves that came in every cookie cutter shape and color. I was more of a chips or ice cream girl, choosing different “flavors” depending upon my craving. But have you looked at the ingredients in those bagged and boxed selections, including many that are not meant to be eaten and often cannot pronounce? Continue reading “Consider Your Snacks”