Bone broth is foundational in any genre of healthy cooking. When I first started to research digestive health, as well as joint health, bone broth was essential every where I investigated. Early on I was a little intimidated about keeping broth cooking at low temperatures on the stove or even in a slow cooker and needing to continue to add water. I wanted a fast and easy way to make delicious, healthy broth in a very fixed amount of time that I could plan for. I also wanted to be able to make several batches back to back if I knew I was going to be home for a while. I like blocking out periods of time to prep, cook, store and freeze. (My husband sometimes comments that I’m like a squirrel trying to store up for the winter). Bone broth is one of my favorite things to see stacked in the freezer.
Bone broth is becoming so incredibly popular that people are drinking it just like coffee. Here is one article (but there are many elsewhere) from the New York Times that you might enjoy.
I use an electric pressure cooker to speed the process. You can find a suggested pressure cooker under Resources in Kitchen Gadgets. I prefer to have a stainless steel interior pot. These electric versions are safe and very easy to use.
Bone broth is an essential part of a healthy diet. It can be drank just like coffee or used in soups, sauces and gravies. It can be frozen for easy storage to always have on hand. You can adapt the types of vegetables and seasoning to your personal taste.
Author: Melanie Dearing
Course: Broth/Soups/Sauces
Cuisine: American
Serves: 1 gallon
Ingredients
1 !/2 - 2 lbs. bones (Any bones you want to use for your base. Example - chicken bones for chicken broth, beef...pork. You can combine all different types together if you want. You want to try to use organic or grass fed meat bones if possible. Your budget will determine what you can afford. Bones high in marrow and collagen are best.).
2 organic carrots cut into chunks
½ onion cut into chunks
2 garlic cloves cut in half
1 tbsp. Braggs apple cider vinegar
1 tbsp. coconut aminos
1 tsp. Celtic sea salt
1 tbsp. Great Lakes Kosher unflavored gelatin (optional: I like the added collagen)
Filtered water added to fill line in pot (I sometimes use boxed organic broth as well)
Add any other veggies or herbs you love.
Instructions
Place all ingredients into an electric pressure cooker.
Pour in filtered water and/or boxed broth up to the fill line in pot.
Start on Meat/Stew setting which automatically sets for 45 minutes. (You can stop after that, but I usually reset the 45 min. time one or two more times.
When cooking time is complete release steam and open.
Strain broth into glass bowl.
Allow broth to cool in the refrigerator and allow the fat to solidify on the top.
Scoop off the fat and freeze both for later use or refrigerate to use right away.
I really enjoy chicken salad for a light lunch option. You can make up a large batch and use it up all through the week. This salad can be placed in lettuce wraps, romaine lettuce or endive boats. I have also served it in tomatoes or even fresh peppers. This recipe can be easily adapted to personal preferences.
This recipe can be made ahead in a large batch. It can be easily adapted to personal taste choices as well as given variety anytime you want to change it.
Author: Jessica Schieber
Course: Lunch
Cuisine: American
Ingredients
1 - 2 lbs. chicken, cooked and cut into small chunks (I used rotisserie chicken to demonstrate ease, but you can roast your own, use an electric pressure cooker, bake chicken breasts, or even used canned chicken)
½ cup chopped grapes or apple (optional)
3 stalks celery finely chopped
1 small onion or 2 Leeks chopped
2 cloves garlic, minced (can use jarred)
½ cup mayonnaise (homemade or Primal Kitchen brand)
5 hard boiled eggs, chopped (optional)
Romaine or endive leaves for wraps/boats (tomatoes or peppers can also be used to serve in)
Sea salt and pepper to taste
Herbs of choice to taste (optional: parsley, dill, basil...)
Seed or nuts of choice (optional: sunflower seeds, pine nuts, sliver almonds, walnuts...)
Instructions
Mix all ingredients together in large bowl.
Serve in lettuce boats/wraps or in tomatoes or peppers.
Store leftovers in covered container in the refrigerator.
This recipe can be made ahead and reheats well. It can be adapted and changed for the veggies you like or have on hand. You can use ready made sauce or make your own. It makes a family sized 9 x 13 portion, but you can cut the recipe in half if necessary. It makes great left overs for lunch.
This recipe can be made ahead and reheats well. Use the veggies, sauce and meat options you like.
Author: Melanie Dearing
Course: Main
Cuisine: Italian
Serves: 12
Ingredients
½ lb. gluten free Italian sausage (can make your own with ground pork and Italian seasonings)
½ lb. ground beef (can also use ground chicken or turkey)
1 large spaghetti squash (or 4 large zucchini spiralized or julienne cut, can add carrots as well)
2 tbsp. healthy oil of choice (oil, avocado, sesame...)
½ cup diced onion
¼ cup diced green pepper (optional)
1 cup sliced mushrooms (optional)
3 cups Italian red sauce of choice ( ready made pizza, marinara, spaghetti or homemade)
3 eggs whisked
Dairy free/soy free cheese (optional - I use Daiya mozzarella)
Italian seasons of choice (garlic, basil, oregano, parsley)
Salt and pepper to taste
Instructions
Preheat oven to 350°.
Prepare and bake veggie choices. ( I cut 5 or 6 deep slits into a whole spaghetti squash and bake for 30 minutes until tender, then cut in half, clean out seed and shred with fork. This can be done ahead of time and kept in refrigerator in a closed container. Zucchini and carrots can be spirilized or julienne cut and baked flat on greased cookie sheet until barely tender and moisture is reduced.)
Veggies can be tossed with 1 tbsp. oil and seasoning if desired.
Add whisked eggs to veggies and mix well
Place vegetable mix into grease baking dish.
Brown meat together and drain.
Sauté onions, peppers and mushrooms in 1 tbsp. oil and add to meat mixture.
Add red sauce to meat mixture.
Place meat mixture on top of vegetables in pan and bake 45 minutes until bubbly. Add cheese if using and heat until cheese is melted (10 min.)
This recipe came from my daughter-in-law and was introduced during our Healthy Breakfast and Back-to-School Workshop at beautiful Casa Somerset Bed and Breakfast. Jessica listed Tips and Tricks at the bottom of the recipe giving suggestions of creative ways to adapt this recipe any time – not just for breakfast. This recipe freezes well and you can just pop them in the toaster to reheat. That allows you to make large batches to keep on hand. I have also mixed up batches of the dry ingredients to keep on hand as well as to give away as gifts.
Easy and delicious and can be made ahead and frozen. This makes for a quick healthy breakfast option as well as snacks. See the note at the bottom of the recipe for ways to adapted this recipe for anytime of the day.
Author: Jessica Schieber
Course: Breakfast
Cuisine: American
Serves: 10 - 12
Ingredients
1½ cups blanched almond flour (I use Honeyville)
1½ cups tapioca or arrowroot starch (either can be used in this recipe)
4 tbsp. coconut sugar
2 tsp. baking soda
1 tsp. sea salt
2 tsp. pure vanilla
2 eggs
1 cup unsweetened almond or coconut milk
2 tbsp. melted ghee or coconut oil (optional)
Instructions
Heat waffle iron to medium heat and spray with cooking spray.
Combine dry ingredients in a medium mixing bowl
In a separate bowl, whisk all wet ingredients together.
Add wet ingredients to the dry and mix until well combined.
Add batter to waffle iron to cover to bottom of grid.
Cook until golden brown on the outside and is easily removed from waffle iron.
Tips and Tricks: Think of the waffle as more than just a breakfast food! Use waffles as a quick and creative sandwich bread! Omit the sugar and try adding dry basil and oregano, then top the waffle with ground sausage, veggies, marinara and dairy/soy free cheese for a personalized waffle-izza! Be creative and come up with unlimited possibilities.
I love pineapple and have worked on finding a great pineapple upside-down cake for over a year. I have FINALLY created one that I really love. I have tweaked and combined several recipes and I am continuing to experiment with a variety of flours. This recipe calls for cassava flour which can be found under Resources on the Food Product Suggestions page. I know that almond flour and coconut flour is easier to find, but with more people needing to stay away from nuts, I believe this flour will become all the rage. I really enjoy working with it. When you taste this recipe, I’m confident you will agree.
This recipe is such a treat that you may have to double the recipe so you can have more! Gluten free, dairy free and grain free with the perfect amount of sweetness. Can be easily adapted in a multitude of ways.
5 slices fresh pineapple (or canned in 100% juice)
Instructions
Preheat oven to 350° and prepare glass 8 x 8 pan with coconut oil.
Combine topping coconut sugar and ghee or oil and place in the bottom of pan.
Place pineapple rings on top of mixture.
Combine all dry ingredients in medium mixing bowl.
Combine all wet ingredients in food processor and mix well.
Add dry ingredients into food processor and pulse until well mixed.
Pour batter into pan on top of pineapple.
Bake at 350° for 45-60 minutes until toothpick comes out clean in the center.
Remove and turn out onto serving plate. Allow to cool completely.
Can be served with 1 can coconut cream stirred and chilled alone, or with ½ tsp. vanilla, ½ tsp. cinnamon, and ½ tsp. sweetener of choice (maple syrup, honey, coconut sugar, monk fruit, .....)
