GUT SOOTHING BONE BROTH

By Mona | Wednesday 1 February 2012 5:19 pm

GUT SOOTHING BONE BROTH

Yield: 7 quarts

Besides it’s culinary use, bone broth is loaded with nutrients and gentle on the gut.  According to Donna Gates of “The Body Ecology Diet” (http://bodyecology.com/articles/bone-broth), “Bone broth is rich in minerals to strengthen the immune system and support healthy digestion. Bone broth also contains collagen to strengthen tendons, joints, ligaments, bone, and skin and will help heal the lining of the gut to relieve heartburn, GERD, and other types of intestinal inflammation. On top of that, collagen will support healthy skin to make it supple and strong to reduce the appearance of cellulite.”

Bone broth is also a health supportive beverage to use as part of a cleanse. According to Dr. Mark Hyman in his book “The UltraSimple Diet”, “drinking 3-4 cups of broth a day helps to alkalinize the body from an acid-producing modern diet. Detoxification can only happen if we reduce the acidity in our bodies”.

When purchasing vegetables for the broth, try to buy organic. Most fruits and vegetables contain unacceptable and unsafe levels of pesticides, so it’s a wise choice to buy organic produce as often as you can.

 

Ingredients:

4 pounds grass-fed organic beef marrow bones *

Nature's Elixir

9 unpeeled carrots, cut into thirds

3 unpeeled medium yellow or red onions, cut into chunks

1 leek, white and green parts, cut into thirds

1 bunch celery, cut into thirds

2 unpeeled medium sweet potatoes, cut into chunks

1 unpeeled medium yam, cut into chunks

2 medium turnips, cut into chunks

2 medium parsnips, cut into thirds

6 unpeeled large garlic cloves, halved

1 bunch fresh flat-leaf parsley

1/2 bunch kale

1/2 bunch swiss chard

8 inch piece of ginger root, cut into slices

2 6-inch strips kombu (also known as kelp; dried sea vegetable that is a rich source of iodine and trace minerals) **

2 teaspoons black peppercorns

3 bay leaves

2 sprigs fresh thyme

2 tablespoons apple cider vinegar

10 quarts water

sea salt to taste (since kombu is high in iodine, taste the broth before adding additional salt)

Procedure:

  1. Preheat oven to 350F.
  2. Place the bones on a baking sheet and roast for 30 minutes.
  3. Rinse all the vegetables well. Since, the vegetables are unpeeled, use a vegetable brush to scrub and clean them well.
  4. In a very large heavy stockpot, add all the ingredients, add water to cover, and bring to a boil.
  5. Uncover, reduce to a bare simmer, and skim any scum that rises to the surface.
  6. Simmer uncovered for 8 to 24 hours. A long and slow cook time is necessary in order to fully extract the nutrients in and around the bone. As the broth simmers, some of that water will evaporate.
  7. Remove and discard the bones, then strain the broth through a fine sieve and discard vegetables. Stir in salt to taste.
  8. Cool to room temperature, and store in a large tightly sealed glass container(s) in the refrigerator.
  9. Skim off any fat from the top of the broth. Broth can also be portioned into smaller containers and frozen for future use. Store in the refrigerator for up to 4 days or in the freezer for up to 4 months.

(Recipe adapted from “The Cancer-Fighting Kitchen”, by Rebecca Katz, Celestial Arts, 2009)

* You can use an assortment of different animal bones. Just make sure that all bones are sourced from animals that are organic and grass-fed or pastured and free-range. Everything that the animal ate, how it lived, and where it lived all factor into the health benefits of your broth. “Cattle were designed to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. A recent comprehensive study found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium.” – Dr. Mercola “Avoid These Seven Foods and You’re Off to a Healthier New Year”, December 29, 2009, www.mercola.com

Whole Foods sells frozen organic grass-fed beef bones in the frozen meat section. You can also ask the butcher if he has some in the back. Alternatively, order grass fed bones online from US Wellness Meats (www.uswellnessmeats.com).

**Dried Kombu strips are sold in Whole Foods.

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categories: Broths, News, Recipes

CREAMY CARROT SOUP WITH POTATO

By Mona | Tuesday 1 November 2011 9:16 pm

CREAMY CARROT SOUP WITH POTATO

Yield: approximately 6 cups

I love ginger.  It’s a funny looking root with many health supportive benefits.  It has a sharp, spicy flavor that leaves a lingering taste on your palate.  It’s some pretty strong stuff, and a little bit goes a long way.  You can adjust the flavor to suit your taste.  I like the taste of this soup with some extra zing.  Use a microplane zester/grater, and then squeeze the grated ginger with your fingers to release the juice. 

Ingredients:

2 tablespoons extra virgin olive oil

1 large onion (about 3/4 pound) cut into medium dice

1/2 teaspoon sea salt

2 pounds carrots, peeled and cut into 1/2 inch rounds

5 cups stock

1/2 medium potato (about 1/4 pound), peeled & cut into medium chunks

1 teaspoon lemon juice

1  teaspoons ginger juice

2 tablespoons dill, chopped for garnish

Procedure:

1.  In a medium pot, heat oil over medium heat.  Add onions and salt.  Sweat until onions are softened (about 5-8 minutes).  Stir often to prevent browning.

2.  Add the carrots, cover pot and cook over low heat for 5-6 minutes.  Stir to prevent browning.

3.  Add stock and potatoes to pot.  Raise the heat and bring to a boil.  Reduce heat to low and simmer 25 minutes, covered, until carrots are very tender.

4.  Blend the soup until creamy.  Add additional stock to desired consistency.

5.  Add lemon and ginger juice right before serving.  Readjust seasonings.

6.  Garnish with dill and serve.

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categories: Holidays, Recipes, Thanksgiving
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MOM’S THANKSGIVING STUFFING

By Mona | Tuesday 1 November 2011 9:15 pm

MOM’S THANKSGIVING STUFFING

One of the things I love most about Thanksgiving is my mom’s bread stuffing. I look forward to it every year.  She always makes extra because it goes so fast.  It’s simple, yet so satisfying.  I see it as more than a side dish because I could eat the stuffing with gravy as a meal by itself.  I love the blend of beautiful spices.  Adapting the recipe to gluten-free bread is as delicious as the original and I’m thankful that I have this recipe to share with you.

 

Ingredients:

3 tablespoons butter or olive oil

1 medium onion, chopped or diced

1 cup celery, chopped or diced

1 cup Italian parsley, chopped

1 tablespoon salt

1 1/2 teaspoons ground pepper

2 teaspoons dried thyme

1 teaspoon dried rosemary

1 teaspoon dried sage

8 cups gluten-free bread, cut into 1/2 inch cubes (lightly toasted on baking sheet for 30 minutes in oven at 200°F) *I use ‘Breads from Anna’ Gluten Free Herb Sandwich Bread Mix

3/4 cup chicken broth, homemade or low-sodium gluten-free brand (Imagine or Pacific Brands)

Procedure:

1.  Preheat oven to 350°F.

2.  Melt butter and olive oil in large skillet over medium heat.

3.  Add onions and celery and cook about 5 minutes.  Place in a large bowl.

4.  Add remaining ingredients to bowl and toss to combine.

5.  Let cool.

6.  Place stuffing into a 9″x13″ baking dish.  Cover and bake for approximately 30 minutes.

 

 

 

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CHICKEN (OR TURKEY) POT PIE (NON-DAIRY)

By Mona | Tuesday 1 November 2011 9:14 pm

CHICKEN (OR TURKEY) POT PIE (NON-DAIRY)

Yield: one 9 1/2 inch pot pie

This is a great way to use those turkey left-overs.  It’s also a wonderful dish to bring as a guest to a Thanksgiving dinner if you aren’t sure whether the entire meal will be gluten free.  This recipe has it all…carrots, celery, potatoes, chicken or turkey and a delicious gravy all enveloped in a lovely gluten-free pie crust.  This is the ultimate in comfort food and is the perfect meal to enjoy on one of those blustery winter days.  Instead of making one large pie, make individual versions of the pie using smaller tart pans or ramekins and freeze for a quick, easy meal.

Ingredients:

2 tablespoons extra virgin olive oil

Slice of pie

1 1/2 cups diced yellow onion

1 garlic clove, minced

Pinch of sea salt

3/4 cup carrots, peeled and diced small

3/4 cup red potatoes, diced small

3/4 celery, peeled and diced small

1/3 cup coarsely chopped fresh flat-leaf parsley

1/2 teaspoon dried thyme

2 tablespoons organic unsalted butter (or non-dairy spread; e.g. Earth Balance)

2 tablespoons arrowroot or cornstarch

1/2 cup low-sodium chicken stock

1/2 cup low fat organic milk (or non-dairy milk; e.g. hemp milk)

2 cups cooked organic chicken or turkey, cut into bite-sized pieces (or use leftover roasted turkey or chicken)*

Pinch of freshly ground pepper

1 ‘Breads from Anna’ Pie Crust Mix

Prepare pie crust as directed on back of package. Press bottom crust into standard 9 1/2 inch glass pie pan.  Place dough to be rolled out for top of Pot Pie between two pieces of parchment paper.  Roll dough evenly into a circle and place in freezer for 20 minutes.  Dough will be easier to peel away from parchment paper when chilled.  Bake bottom crust for 10-15 minutes at 350°F. 

Procedure:

1. Preheat oven to 350°F.  In large sauté pan, heat the olive oil over medium heat.  Add the onion, garlic and a pinch of salt.  Sauté  until golden.

2. Add the carrot, potato, celery, parsley and thyme and continue to cook for 6 to 8 minutes or until tender.

3. Transfer the vegetables to a bowl.  In the same pan over medium-low heat, add the butter.  Once it has melted, add the arrowroot and whisk quickly to make a paste.

4.  Slowly whisk in the stock and add the milk. Keep whisking until velvety smooth.  Add a pinch of salt.  If the sauce is too thick, add a small amount of stock.

5.  Return the vegetables to the pan and add the chicken and a pinch of salt and pepper.  Mix to combine and set aside.

6.  Add mixture to prepared pie crust.  Add top crust.  Bake until golden brown and bubbling, approximately 50 minutes.

* poach organic chicken

To cook chicken pieces, place in a medium saucepan.  Add lightly salted water to cover and bring to a boil.  Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Note:  Use dark meat instead of light meat because it has three times more iron per serving.

 

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