Bone Broth

Why is bone broth so healthy?? Answer:

1. Heal and seal your gut. The gelatin in bone broth protects the gut by supporting mucosal lining, and by providing proteins that support the immune system.

2. Protect your joints. Taking glucosamine supplements to help with joint pain has been common knowledge for years, but it turns out that bone broth has glucosamine too. But unlike pills, the broth also includes a host of other goodies that help keep your joints happy, healthy, and pain-free. The chondroitin sulfate in bone broth has been shown to help prevent osteoarthritis.

3. Look younger. Bone broth is a rich source of collagen. You can find collagen in all kinds of “plumping” products these days, but why stick it on the outside when you can drink it? Not only is drinking it cheaper, but it can make your skin, hair, and nails look just as radiant.

4. Sleep better, and feel better. The glycine in bone broth has been shown in several studies to help people sleep better and improve memory by supporting neurotransmitter formation.

5. Immune support. Mark Sisson, author of The Primal Blueprint, actually calls bone broth a “superfood” thanks to the high concentration of minerals. He says that the bone marrow can help strengthen your immune system. (Something that won’t surprise your grandma who always made you her famous chicken soup when you got sick!) A Harvard study even showed that some people with auto-immune disorders experienced a relief of symptoms when drinking bone broth, with some achieving a complete remission.

6. Stronger bones. The phosphorus, magnesium, and calcium in the bones seeps out into the broth leaving you with the essential building blocks for healthy bones.

7. It’s very economical! What else were you going to do with those chicken carcasses, soup bones, and veggies going bad in your fridge?

Bone Broth
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Servings
8
Servings
8
Bone Broth
Print Recipe
Servings
8
Servings
8
Ingredients
Servings:
Instructions
  1. 1. Place bones, vinegar, and water in large stew pot. Let sit for one hour. Add more water if needed to cover bones.
  2. 2. Transfer pot to stove top. On medium heat, add celery, carrots, and onions. Bring to boil, and skim any film from top; discard.
  3. 3. Reduce to simmer. Cover and cook for 24-72 hours (can turn off burner overnight, put pot in fridge, and restart in morning if you prefer)
  4. 4. For the last 10 minutes, add the parsley.
  5. 5. Cool broth in refrigerator for 30 minutes to 1 hour. Strain broth and discard bones and vegetable remnants.
  6. 6. May store in fridge for up to 7 days. May freeze broth in ice cube trays, or freezer safe containers for up to 6 months.
  7. Use in soups, stews, smoothies, or drink on it's own.
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Ginger Roasted Pumpkin and Quinoa Salad with Mine, Chilli, and Lime

Pumpkin Quinoa Dish

Ginger Roasted Pumpkin and Quinoa Salad with Mine, Chilli, and Lime
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Servings
8 servings
Servings
8 servings
Ginger Roasted Pumpkin and Quinoa Salad with Mine, Chilli, and Lime
Print Recipe
Servings
8 servings
Servings
8 servings
Ingredients
Servings: servings
Instructions
  1. Pre-heat oven to 200-400 degrees F. Combined roasted pumpkin with ginger, chilli, garlic, olive oil, maple syrup and cilantro. season with salt and pepper. Spread out on large baking sheet. Bake 25-30 minutes, turning once or twie or until the pumpkin is golden and soft through. Remove from oven and cool slightly. In small saucepan, boil quinoa in the water. reduce heat to simmer and cook for 10-12 minutes until quinoa absorbs all the water. turn off heat and keep lid on, steaming for 5 more minutes. Remove lid and fluff quinoa. In large bowl, combine pumpkin mixture and quinoa. juice lime over mixture, and add mint and other cilantro leaves. Add more salt and pepper if needed. Sprinkle top with pumpkin seeds. This dish may be served warm or cool.
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Healing Chicken Ginger Soup

ginger soup

Adapted from www.NourishingMeals.com

Healing Chicken Ginger Soup
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Enjoy this recipe featuring a wonderful blend of flavors.
Servings Prep Time
6 20 mins
Cook Time
2 hrs
Servings Prep Time
6 20 mins
Cook Time
2 hrs
Healing Chicken Ginger Soup
Print Recipe
Enjoy this recipe featuring a wonderful blend of flavors.
Servings Prep Time
6 20 mins
Cook Time
2 hrs
Servings Prep Time
6 20 mins
Cook Time
2 hrs
Instructions
  1. For the broth: Place all ingredients for broth into a 6-quart pot. Cover and bring to a boil, reduce heat to med-low and simmer for 1.5 hours. Strain broth into a large bowl. Place chicken breasts onto a plate to cool. Pour the broth back into the pot. Once chicken is cooled, remove the skin, pull the meat from the bones and chop the chicken into bite size pieces.
  2. Place all of the veggies for the soup (onion, carrot, celery, and shiitake mushrooms) into the pot with the broth. Cover and simmer for about 15-20 mins. Add the chicken. Season with salt and pepper to taste. Simmer a minute or two more until the veggies are soft. Enjoy!
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Green Tea – Berry Freeze

Adapted from Chakra Foods for Optimum Health by Deanna M. Minich, Ph.D., C.N.

Green Tea - Berry Freeze
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Servings Prep Time
2 servings 10 minutes
Servings Prep Time
2 servings 10 minutes
Green Tea - Berry Freeze
Print Recipe
Servings Prep Time
2 servings 10 minutes
Servings Prep Time
2 servings 10 minutes
Ingredients
Servings: servings
Instructions
  1. Boil water and add to tea bags. Steep for 5 minutes. In meantime, combine berries, milk, and juice in blender until smooth. Add tea to berry blend and honey for sweetness if desired. Drink as a smoothie or freeze to make a sorbet.
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Dark Chocolate Sorbet with Rasperry Coulis

adapted from Phytopia cookbook by Barbary Gollman and Kim Pierce

Dark Chocolate Sorbet with Rasperry Coulis
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Servings
4
Servings
4
Dark Chocolate Sorbet with Rasperry Coulis
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Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. 1. Combine sugar and cocoa in heavy medium saucepan. Gradually whisk in water, then add chopped chocolate. 2. Cook over low heat until chocolate melts and sugar dissolves. Increase heat to medium-high and boil 1 minute, stirring constantly. 3. Remove from heat; stir in orange juice and peel. Pour mixture into 4 ramekins or other small serving bowls and freeze until sorbet consistency (overnight is best) 4. To make rasberry sauce- place berries, honey, and liqueur in blender. Blend until smooth. 5. To serve, top chocolate sorbet with rasberry sauce and garnish with orange peel.
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Divine Broth

Adapted from Chakra Foods for Optimum Health by Deanna M. Minich, Ph.D., C.N.

Divine Broth
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Divine Broth
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Ingredients
Servings:
Instructions
  1. Boil water and add all ingredients listed. Gently simmer for 30 minutes. Serve warm.
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Ch-Eye Tea

adapted from Deanna M. Minich, Ph.D., C.N. book on Chakra Foods for Optimum Health

Ch-Eye Tea
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adapted from Deanna M. Minich, Ph.D., C.N. book on Chakra Foods for Optimum Health
Servings Prep Time
2 20 minutes
Servings Prep Time
2 20 minutes
Ch-Eye Tea
Print Recipe
adapted from Deanna M. Minich, Ph.D., C.N. book on Chakra Foods for Optimum Health
Servings Prep Time
2 20 minutes
Servings Prep Time
2 20 minutes
Ingredients
Servings:
Instructions
  1. In a sauce pan, bring water, tea, ginger, cinnamon, cardamom, and cloves to a boil- turn heat down to simmer for 10 minutes. Add milk. Strain into mug (can strain with a coffee filter or cheese cloth). Add honey to taste. Enjoy!
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Chicken Strawberry Salad Wrap

Chicken Strawberry Salad Wrap
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Servings Prep Time
4 30 minutes
Servings Prep Time
4 30 minutes
Chicken Strawberry Salad Wrap
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Servings Prep Time
4 30 minutes
Servings Prep Time
4 30 minutes
Ingredients
Servings:
Instructions
  1. Shred chicken breasts. To make dressing, add stevia, vinegar, water, oil, and salt in salad dressing shaker. Shake well. Wait to assemble until ready to serve: Wet the spring roll. When bendable, layer with lettuce, chicken, strawberries, avocado, red onion, and almonds. Drizzle on a little dressing. wrap up in spring roll skin. Cut on diagonal. Enjoy!
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Mark’s Peanut Sauce

Mark's Peanut Sauce
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Servings Prep Time
53 20 minutes
Cook Time
10 minutes
Servings Prep Time
53 20 minutes
Cook Time
10 minutes
Mark's Peanut Sauce
Print Recipe
Servings Prep Time
53 20 minutes
Cook Time
10 minutes
Servings Prep Time
53 20 minutes
Cook Time
10 minutes
Ingredients
Servings:
Instructions
  1. Peel and chop garlic and ginger finely. Heat oil in pan, add garlic and ginger and saute briefly to release aroma, about 3 minutes. Remove from heat and add to blender. Add remaining ingredients and mix thoroughly.
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Asparagus, Spinach, and Quinoa Soup

Asparagus, Spinach, and Quinoa Soup
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Servings Prep Time
8 1 hour
Servings Prep Time
8 1 hour
Asparagus, Spinach, and Quinoa Soup
Print Recipe
Servings Prep Time
8 1 hour
Servings Prep Time
8 1 hour
Ingredients
Servings:
Instructions
  1. 1. Heat oil in large skillet over high heat. Add onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water, and cover. Cook, stirring frequently, always covering the pan again, until the onions are reduced and have a deep caramel color, 25-30 minutes.
  2. 2. While onions cook, combine 3 cups water and 3/4 teaspoon salt in a soup pot. Add quinoa. Bring to boil. Reduce heat to maintain a simmer, cover, and cook 10 minutes (will look very soupy). Chop asparagus. Add to quinoa, and cook another 5 to 10 minutes, making sure quinoa does not over-cook; may need to add some vegetable broth or water to pan.
  3. 3. Coarsely chop the swiss chard and spinach. Add to quinoa and asparagus. Continue to simmer, covered, for 5 minutes.
  4. 4. When the onions are caramelized, stir a little of the vegetable broth, making sure to get all the brown bits deglazed. Add the onions to the quinoa. Add vegetable broth and cayenne. Return to a simmer, cover, and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more.
  5. 5. Puree the soup - either in a food processor, blender, or immersion blender in the pot. Stir in lemon juice. Enjoy!
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