Recipes

Bone Broth Recipe

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Bone Broth Recipe

This recipe supports a healthy immune system, gut and nervous system health, and tooth, bone and joint health. It is rich in highly- absorbable forms of minerals such as calcium, phosphorus, magnesium, and potassium, as well as chondroitin sulfate and glucosamine, which help reduce inflammation, joint pain, and arthritis.

Ingredients

■  Bones from (preferably organic) chicken, turkey, beef, lamb, or fish

■  Acidic ingredient such as lemon juice OR apple cider vinegar, 1-2 tablespoons per pot

■  Add any other vegetables of choice, such as carrots, celery, sweet potato, etc. for added flavor and nutrition

■  Optional: onion, garlic, ginger provided added immune-boosting power. Turmeric for anti-inflammatory effect. Vegetable scraps contain nutrition - include peels from onions, carrots, garlic if properly cleaned.

Directions

Place the ingredients in a large soup tureen. Cover with pure, filtered water and boil until the water level is reduced by half. Strain. For a richer broth, cook longer until liquid is more dense, and retain some of the meat on the bones during cooking (remove skin and fat). A good broth will be thick and gelatinous when cooled, and have a rich, delicious flavor.

Use the broth as a base for soups. Or, once broth is completely cool, pour into ice cube trays and freeze for an easily thawed base for sautéing vegetables or added while cooking grains such as rice and quinoa. Ingesting these nutrients on a regular basis optimizes recovery.

Slow Cooker variation: follow the above instructions, but cook for 24 hours, after which the bones should be soft. Mash the bones using a ladle or potato masher and strain before use.

2 Key Components

*Do Not omit the acidic component (apple cider vinegar or lemon) - this is vital to leach the joint- healing properties from the bones while they cook

*Do Not skim the "fat," as the white layer that forms is actually the part that is most rich in chondroitin sulfate, the portion which helps joints and bones

Pickled Turnips Recipe

Why eat pickled foods? 

 A) Their tasty crunch makes any meal into an event                                                                  B) They are full of probiotics, which leads to a healthy gut                                                        C) Classic recipes are making a comeback as people rediscover the value of traditions            D) All of the above

Yes, it's D. Now, to the recipe!

Ingredients

  • 3 cups water  
  • 1 cup white vinegar
  • 1/3 cup salt
  • 1 lb turnips
  • 1 small beet
  • optional inclusions: bay leaf, serrano or chili peppers, 3 cloves garlic

Boil 1 cup of water (with a bay leaf or two, if you desire) and dissolve 1/3 cup salt into it. Cool by adding the rest of the water and vinegar. Remove bay leaf. (Side note- you basically want enough liquid to cover the beets and turnips mixture- so feel free to double the liquid portion as needed.)

Slice turnips and beets into small slices, like very skinny french fries. Place them in a mason jar and layer in the garlic and peppers, whole or sliced as you prefer. Pour the vinegar and salt water mixture over them and be sure they are completely immersed. Put the lid on and and leave on the counter for a week to brine. You may then enjoy the pickled turnips, and store in the refrigerator for up to 6 weeks. Mine never last this long! The bright hue (from the beets) and flavor contribute a lot of zest to each meal. 

My favorite is to serve on top of sliced cucumber for a refreshing mid-afternoon snack. 

In addition to providing a good daily dose of food-based probiotics, turnips in particular are a great source of Vitamin K, Vitamin A, Vitamin C, Folate (Vitamin B9), Vitamin B2, Vitamin E, Iron, and fiber. They also provide minerals such as Copper, Manganese, Magnesium, Calcium, Potassium, and Phosphorus.