Category Archives: Recipes

How to Make Perfect Bone Broth (and Why You Should!)

14th December 2016

It’s no secret that bone broth and offal should play a crucial part in any healing diet, but it’s a bit harder to actually include them in your daily routine. I’m an avid bone broth drinker nowadays, but the first few times I tried it, it was completely disgusting. Why? I was buying store-bought or I was making it wrong.

First things first – why bone broth? It’s touted as a sort of cure-all because of its nutrient-density, and for good reason. It contains collagen and gelatin, essential components for joint and bone health, can help heal leaky gut (also called intestinal permeability – the root cause behind most to all autoimmune and chronic conditions), can lessen and heal food sensitivities, and aids your body in detox (read more here). It is also high in Glycine, an amino acid that can help you sleep better, has “anti-aging effects,” and improves memory (from The Healing Kitchen, page 32). Do you know why chicken soup is always recommended for sickness? It’s because chicken stock was originally all bone broth (that Campbell’s can is probably not doing you much good); sadly, our society got away from utilizing the whole animal and cooking the bones, which led to missing out on vital nutrients our bodies need.

The good news is, bone broth is extremely cheap and easy to make, and after much trial and error, I’m loving mine! One of my biggest initial questions in my bone broth-consuming journey was, “Where in the world do I get bones?” There are several answers, but the most convenient (and cost-effective) one I’ve found is to simply buy meat that has the bone-in. When we shop, we buy 1-2 whole chickens per week and the bones are plenty to make bone stock to last until our next trip. We also occasionally buy pork chops bone-in (pork makes great broth!). Not only are we saving money by buying a whole chicken (it’s several dollars less per pound than breasts or tenders – not to mention the nutritional value from the giblets that are included!), but we are cutting costs by making our bone broth at home. Almost every ingredient is something we would have otherwise discarded – we hardly spend anything out of pocket to make it! If you can afford to buy bone broth by chance, I highly recommend Kettle and Fire – it is the ONLY tolerable brand to drink I’ve found so far.

Now, onto the goods! Here are the supplies you will need for your bone broth:

  • 3+ quart pot + lid
  • Bones from 1-2 well-seasoned chickens (if using another animal’s bones, just ensure the bones are a couple inches from the top of your pot). I’ve found the seasoning on the previously prepared meat to be very important, since it inevitably makes it onto the bones as well!
  • Fine mesh strainer or cheesecloth 
  • 1/2-1 onion, any color will do
  • Carrots (we save the tops after cutting them and use them for our stock; typically 10-15 tops)
  • Celery (we save the bottom and tops) from one stalk
  • Himalayan pink salt 
  • Garlic powder
  • Onion powder
  • Apple Cider Vinegar

Steps:

  • Before cooking your whole chicken (if using chicken) set aside giblets for use in the broth (I keep mine in a bag in the fridge and make the broth the same day as cooking the chicken). After you’ve cooked your chicken, pork, etc, remove as much of the meat as possible. Throw all bones AND raw giblets into a 3+ quart pot.
  • Add 1 tablespoon of Apple Cider Vinegar
  • Throw in rough chopped veggies – onions, celery, and carrots
  • Add seasoning – we use 1-2 tablespoons of salt and 1 teaspoon of garlic and onion powder. You can use pepper, parsley, etc. as tolerated!
  • Fill pot with just enough water to cover the bones
  • Turn stove on low heat and let the pot sit, covered, for 48 hours. It is imperative the lid covering the pot fits perfectly – a too-large lid will cause the liquid to evaporate and burn your bones. Wah, wah.
  • Once the stock has set for 48 hours, drain the liquid over a mesh strainer or cheesecloth. The cheesecloth can be a bit messy – I secure mine over a mason jar with a rubber band (real fancy-like – see below)

  • Store in glass jars in fridge for immediate consumption or freezer for later use.
  • Enjoy! If you find your stock is not quite as flavorful as you hoped, you can always add a dash of salt to your cup as you’re drinking.

 


Fudgy Banana Creme Pie

4th December 2016

pie4Y’ALL. This is the greatest thing I’ve ever created. Other than my children. Maybe.

It’s seriously to die for. Totally Paleo with an easy AIP option. I’ll spare you the fluffy words so you can get right to the creamy pie. I happened to use a coconut flake crust, but any Paleo or AIP crust would work. My other favorite crust is from the He Won’t Know It’s Paleo cookbook!

Ingredients:

  • 1 cup of Sunflower Butter (or other nut butter; use coconut butter for strict AIP)
  • 1/2 cup of all-vegetable shortening (you could theoretically sub coconut oil, but it will NOT be nearly as good)
  • 3 Tbsp of Carob powder (you can use cocoa for non-AIP, but I LOVE the way the carob tastes in this)
  • 1/3-1/2 cup of maple syrup, depending on sweetness desired
  • 2 scoops of collagen peptides (optional, but makes the pie nice and thick)
  • 3 small-medium bananas
  • 1/2 cup of coconut butterpie

Instructions:

  1. Melt the sunflower butter, coconut butter, and shortening in a large bowl
  2. Add melted ingredients along with remaining ingredients into a blender; blend until smooth
  3. Pour into prepared pie pan, refrigerate or freeze until solid.
  4. Enjoy!

(Could this BE any easier??)
**Note: This pie may taste strongly of whatever nut or seed butter you use. The sunflower butter taste was pretty unnoticeable in my opinion, but my husband thought it was super strong! You can up the coconut butter and decrease the nut or seed butter if you want a more neutral flavor. Personally, I think the flavor combo is divine!

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Perfect Banana Pancakes

2nd November 2016

pancakes1
While I’m a huge veggies for breakfast advocate now, I used to scoff at the idea of eating anything but pure sugar for breakfast. Brown-sugar doused oatmeal, coma-inducing waffles, aspartame and sugary soy water {creamer} with a little bit of coffee – these were my friends. Transitioning to a healthier, whole foods-based diet can be rough on the breakfast end and eggs can get old pretty quickly. That’s where these beauties come in.

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It doesn’t get much easier than banana pancakes – I’m sure you’ve seen a recipe somewhere, right? The gist is throwing a banana and a couple of eggs together, but I’ve always had problems with consistency. Enter, coconut flour. It’s the secret weapon to fluffy, thick banana pancakes. It’ seems too simple, right? One little ingredient takes banana pancakes from frustrating, watery, wannabe crepes to a delicious stack of pancakes.

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Ingredients (serves 1)

1 medium banana
2 eggs
dash of cinnamon
1/3 cup coconut flour

for an autoimmune protocol option, use two gelatin eggs!

Instructions

Combine all ingredients using a blender or hand-mixer (stirring doesn’t quite do the trick, here)
Generously grease a pan with coconut oil
Cook pancakes, eat, enjoy! I like to top mine with sunflower butter and just a little bit of maple syrup or honey – the bananas lend lots of natural sweetness!


Sweet and Savory Comfort Hash

23rd August 2016

hash4
It’s no secret I’m obsessed with hash. My favorite meals are those where you can mix each item together, so why not put an assortment of food in one bowl to begin with, right? Hash makes things like Paleo, AIP, and Whole 30 a bit easier to swallow (see what I did there..) since conventional breakfast options are not always an option.

This mouthwatering combination includes a bit of maple goodness, a touch of onion and garlic, and greens to pack a nutritional punch. It’s the perfect recipe for any morning (or afternoon, or evening..) and will guarantee your tastebuds are not left wanting. The flavor combination is everything you want in a comforting, hearty breakfast with sacrificing benefit to your body. I will be eating it every day for forever – don’t mind me.

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Ingredients Needed:

  • 1 lb of ground beef, preferably grass-fed
  • 2-2&1/2 cups  (or 2-3 oz) of aragula (can sub spinach)
  • 1 small to medium white or yellow onion
  • 3/4 cup of chopped pecans (exclude for AIP option)
  • 1/2 cup of dried, additive and sugar free raisins (or cranberries)
  • 1&1/2 tsps of garlic powder, divided
  • 1 tsps of onion powder
  • 2 tsps of salt, divided, ideally Himalayan pink or Celtic Sea Salt
  • 1&1/2 tbsps of pure maple syrup

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Instructions:

  1. Brown meat, seasoning with 1 tsp of garlic powder, onion powder, and salt
  2. While meat is cooking, dice onion and saute in olive oil (can also use coconut or avocado oil) in a separate pan until almost translucent. Season with remaining 1/2 tsp of garlic powder, and remaining tsp of salt
  3. Once onions are nearly cooked through, add aragula and stir until wilted.
  4. Combine ground beef with onions and greens and add the maple syrup, stir until combined
  5. Remove from heat and add chopped pecans (nix for AIP) and raisins.
  6. Enjoy!

hash

 

Healthy AIP Brownie Batter Fudge

29th June 2016

Let me preface by saying that I literally never read the written content accompanying a food post. So, if you are starting to read this, I commend you. I’d also like to cover my behind for any future readers by saying this is my first ever food post – so be easy on the picture quality and overall flow..

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I have always been a sweet queen. Sure, I am sweet and queenly (ha…ha), but I mean more in the can-eat-all-of-the-sweets-without-getting-sick type of way. In a former life, there was always room for dessert, especially chocolate-based dessert, even if I was already stuffed to the brim. Baking became a hobby of mine in college where my kitchen frequently served as a culinary laboratory of sorts (my roommate can attest that these attempts were not always successful), but since transitioning to the autoimmune protocol diet, baking is a much more difficult process (and let’s be honest… egg-free, sugar-free, frosting-free, funfetti- free, chocolate-free baked goods are just not nearly as fun to create, but my food-intolerance ridden body certainly thanks me for not using these ingredients). I’ve been working my tush off trying to re-create some of these flavors and textures as best I can!

Now, if you are a sugar freak who also happens to be a health freak, like me, you have got to check out The Big Man’s World. He has the absolute best no-fuss, Paleo, vegan, gluten-free, you-name-it desserts and sweet recipes. Being an AIP’er however, has led me to tweak some of these treats into something I can enjoy, which is the short birth story behind these no-bake, totally autoimmune friendly brownie batter fudge bites. Or bars, if you wish, because we both know probably neither of us will be eating them in bite form.brownie2

Behold, the majesty.

The rich majesty that is also loaded with gut-healing ingredients like collagen peptides and coconut products, with no guilt-inducing artificial or processed… well, crap. Not only did I want to make these AIP compliant, but also good for you! This is the first time I’ve tasted a carob dessert and thought it actually tasted like chocolate! And my husband, who despises most of my desserts, said, “hey, that’s pretty good!” A big win. Really.

brownie1

Ingredients:

For the brownie batter fudge:
-1/2 cup coconut flour
-1/2 cup carob powder (I use Bob’s Red Mill toasted version and it is amazing)
-1/2 cup honey or pure, grade B maple syrup
-1/2 cup coconut butter, heaping, for totally AIP, OR, 1/2 cup seed or nut butter as tolerated; I use 1/4 cup unsweetened sunflower seed butter and 1/4 heaping cup of coconut butter and it is DIVINE
-1/2 cup pumpkin
-Two scoops of Vital Proteins collagen peptides

For the “frosting”
-1/4 cup of melted coconut oil
-1/2 cup of carob powder
-1 to 2 tablespoons of honey or pure, grade B maple syrup
-One scoop of Vital Proteins collagen peptides

Step 1) Line an 8×8 (or smaller for thicker fudge) deep dish tray with parchment paper and set aside.
Step 2) Make the fudge – Mix together the coconut flour, carob powder, and collagen peptides. In a separate bowl, melt the nut, coconut, or seed butter and mix in the honey and pumpkin. Combine the wet and dry ingredients.
Step 3) Pour mixture into prepared dish and flatten. It should be very thick.
Step 4) Make the frosting – melt the coconut oil, then stir in the carob powder, honey, and peptides. Throw the mixture in a small blender (carob is a bit finicky and can clump easily if it is not blended)
Step 5) Scoop the frosting on top of the brownie batter fudge – it should be fairly thick – and spread evenly.
Step 6) Refrigerate for a couple of hours or freeze for 10 to 20 minutes. (There is a right and a wrong decision here, friends. Let’s just say I will never refrigerate my desserts)
Step 7) Slice into bites or bars, and try not to consume the entire pan in three days like I did the first time.

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Hope you enjoy, friends! I’d love feedback from other sweet teeth!

This recipe is adapted from these Healthy No-Bake Breakfast Brownies from The Big Man’s World – go check him out!