Do It Yourself Bone Broth

BONE BROTHBone broth is so good for your gut. It contains the minerals of bone, cartilage, marrow and vegetables as electrolytes. It aids digestion and is important for treatment of intestinal disorders (the gelatin in stocks is excellent for nourishing the intestinal lining). Vegetarians can prepare stocks exclusively from vegetables or fish.

Basic Bone-Building Stock

Ingredients:

(for a large batch)

  • 3-4 pounds of organic meat bones (poultry necks & backs, beef marrow and knuckle bones, or other assorted bones)
  • 5-6 quarts of filtered water, or more as needed ¼ cup raw apple cider vinegar
  • 2 bay leaves and/or 2 piece of kelp sea vegetable 2 onions, coarsely chopped
    3 organic carrots, unpeeled and coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 2 teaspoons black peppercorns
  • 1 bunch of fresh organic parsley

Preparation:

1. Place the bones in a large stock pot with water and vinegar. Let stand for one hour.

2. Add all other ingredients except the parsley.
3. Cover and bring to a boil over medium heat.
4. Reduce heat to medium-low to keep the stock gently bubbling. Skim off any scum that rises to the top during the first 30 minutes.
5. Simmer covered for 8-10 hours and up to 72 hours if desired.
6. Uncover and simmer one hour longer until liquid is reduced to about 4 quarts. Add parsley during the last 10 minutes.

7. Cool completely and strain to remove the bones and vegetables.
8. Continue to cool in the refrigerator and remove the congealed fat that rises to the top.

9. Place in Mason Jars leaving 2” of space at the top. Place in freezer but do NOT tighten the lids (leave lids loose until frozen for expansion). You can also fill an ice cube tray with the stock for small portions.

Basic Vegetable Stock

The best vegetable stock comes from discarded skins and innards of a variety of organic vegetables including:

Potatoes, Onions, Garlic, Carrots, Celery, Spinach, Cucumber skins, Scallions, Zucchini tips, Apples, Bell Peppers, Parsley, Green Beans, Cabbage, Broccoli, Cauliflower. Note: If you use cabbage or celery, use just a small amount since their flavors are dominant.

Experiment with different vegetables to learn which flavors you like best. In the meantime, here is a very simple recipe.

Ingredients: (4 cups)

  • 2 large onions, coarsely chopped
  • 2 medium carrots, coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 2-3 cloves of garlic, chopped in large chunks 1 teaspoon black peppercorns
  • 1 bay leaf
  • 4-6 cups of water

Preparation:

1. Place all ingredients into a pot. Bring to a boil.
2. Cover and simmer for 1 hour.
3. Cool completely and strain (a nut milk bag may be used).

HOW TO SAUTE BOK CHOY

2015-07-24 10.48.50Do you know how to Saute Bok Choy? I haven’t ever made this before and I regret that because it is delicious and EASY! Bok choy is a Chinese cabbage and not as popular as the cabbage typically found at markets (red, green, etc.); however, it’s a health food superstar that has the potential to reduce inflammation.

Bok choy is the perfect vegetable for a healthy side dish. This easy recipe is flavored with garlic, ginger, and a drizzle of sesame oil.

Ingredients (9)
• 2 tablespoons vegetable oil
• 2 medium garlic cloves, minced
• 1 teaspoon freshly grated ginger (from 1/2-inch piece)
• 1/4 teaspoon red pepper flakes
• 1 1/2 pounds bok choy (about 2 medium bunches), cleaned, ends trimmed, and cut on the bias into 1-inch pieces
• 1 tablespoon soy sauce
• 1 tablespoon water
• 1/4 teaspoon toasted sesame oil
• Salt (optional)
Instructions
1. In a large frying pan with a tightfitting lid, heat the vegetable oil over medium-high heat until shimmering. Add the garlic, ginger, and red pepper flakes and cook, stirring constantly, until fragrant but not brown, about 30 seconds.
2. Add the bok choy and, using tongs, fold it into the garlic-ginger mixture until coated, about 1 minute. Add the soy sauce and water, cover, and cook until steam accumulates, about 1 minute. Uncover and cook, stirring occasionally, until the greens are just wilted, the stalks are just fork tender but still crisp, and most of the water has evaporated, about 2 minutes.
3. Turn off the heat, stir in the sesame oil, and season with salt if desired.

Recipe from www,fortheloveofcooking.com

6 Things I look for in a Recipe

Fibres examplesMany people ask me what I look for in a recipe.

This is what I look for:

1. Are the ingredients all whole foods and recognizable? I don’t want to wonder what an ingredient is or where it is made… remember I like foods grown on a plant, not made in a plant.

2. I look for recipes that do not call for refined or processed carbohydrates and I always stay away from any artificial sweeteners. A good recipe doesn’t rely on sugar or salt to satisfy the palate.

3. To fuel my long day I need to stay energized and prevent crashes in my blood sugar. Lean sources of clean protein and healthy fats are critical in a successful recipe.

4. Does it allow me to stick to a hypoallergenic diet with special attention towards eliminating gluten and dairy? I also take interest in recipes that limit other potentially allergenic foods such as corn, soy, peanuts, eggs and yeast.

5. Like you, I love to eat and enjoy the entire process of meal preparation. Choosing wonderfully smelling fresh herbs and colorful spices engages my sense of smell and sight and draws me into the act of cooking. This is where life can become an art and the more fun I have, the better! Research shows that when we enjoy being in the kitchen we improve our health not only by cooking high quality meals at home but also by stimulating the parasympathetic nervous system, improving digestion and releasing stress.

6.   I’m pretty busy, so finding a recipe that is both easy to make and allows for leftovers is critical. I know that packing a healthy lunch, snack or making a quick dinner is just as important to you too.