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!

A Delicious and Healthy Dining Date

Six helpful hints for healthy eating out.

img_20170210_200149I enjoyed a delicious and healthy dining date with my sweet man this past weekend. It was so enjoyable to get away from the chores and projects and obligations and just sit on the back deck of our favorite restaurant in perfect weather and catch up on each other as friends and sweeties.

Dinner was awesome too. We enjoyed a short visit with friends that were also there on a date and were surprised by some beautiful tunes played and sung by another friend that was performing that night.

While the restaurant is owned by some of our close friends and awesome people, its our favorite restaurant for so many other reasons:

  • I can trust the ingredients–no worries about those not-so-obvious ingredients that I don’t want to eat
  • The menu selection is always tasty and covers a wide variety of preferences whether I’m in the mood for a smoothie, a salad-type creation, something grilled, traditional fare like meatloaf or a hamburger, a delicious and hearty soup, something vegan, or even just a fabulous dessert and coffee.
  • If I need something tweaked, it’s not a problem and it’s not just lip-service
  • Health and freshness counts, so I get a big nutrient boost for the price
  • The environment is relaxing and definitely promotes healthy digestion

wp_20160910_014-2Are you planning an outing with your special someone? Depending on where you are in your journey, health challenges, priorities and goals and other areas of your life that impact your choices, here are a few suggestions that you might find helpful:

  • Check out the menu online before you get there and select a few options for consideration that fit your goals.
  • When in doubt, take your condiments with you to avoid toxic ingredients in things like salad dressings and sweeteners. Isn’t that what purses are for?
  • Don’t be afraid to ask. They’re just people. Sometimes a change can’t be done, and that will help you make your best decision.
  • When options are limited, avoid gravies, sauces, cheeses, and breading. There are so many other ways to enjoy a flavorful meal without wondering what ingredients were included
  • Take your time. Healthy digestion means slow eating in a relaxed state.
  • Prep and/or plan a special dessert or drink at home before heading to the restaurant to enjoy upon your return

wp_20160910_005-2Let’s face it. Not all restaurants even offer healthy options or a relaxed and fun environment or are even in the ballpark on interest in those areas. Hey. That’s okay. Just be mindful of that and choose to set yourself and your special someone up for success when picking the locale.

 

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”