Bone Broth

Heal the gut and revitalize with bone broth.

I began experimenting with various bone broth recipes over the past year and many of the recipes I tried, rendered a watery broth with no girth or good consistency….

Here’s the secret to making a good bone broth:

A) Use the right bones  

B) Oven roast the bones before beginning the broth itself to fully break down the connective tissues and bone cores..

C) Time on the stove (minimum of 15 to 20 hours of simmering)

I think the hallmark of a good bone broth is a bouncy, jello consistency AFTER it is has been cooled to fridge temperature.

Ingredients:

5-6 lbs beef bones (esp. femur, long bones, joints)

1 onion – peeled and quartered

5 celery stalks – coarsely cut just to fit in pan

1 bay leaf

18 cups (4.5 quarts) water

Seasoning/Flavoring: The easiest way I have found, is to season the broth at the time of serving and thus you can change up the flavor a bit each time you eat it, to make it more varietal… I typically season a 14-16 oz serving with all or some of the following:

  • ½ – 1 tsp sriracha hot sauce or ½ tsp mild chili oil (Hot mama Salsa – Chili oil)
  • Garlic salt
  • Pepper
  • Rosemary

Add some of each and figure out what tastes good to you.

Kitchen utensils you will need:

  • Medium sized fine mesh strainer, a sieve or cheesecloth
  • Large 8-12 quart stainless stock pot
  • A dozen large mason jars for storing broth in the fridge or freezing
  • Metal funnel (No required but very helpful)

Directions:

  • Preheat oven 450 degrees
  • Place bones in large roasting pan or large pyrex casserole dish and place in preheated oven
  • Roast bones for about 75 minutes 
  • Transfer roasted bones into large 8-12 quart stock pot on stove top
  • Add 18 cups of water – the tops of the bones should be completely submerged… Add more water if bones are not submerged
  • Turn stove to medium high and heat until it boils… then reduce heat to low simmer and place lid on pot
  • Simmer the broth for 18-24 hours – checking it occasionally to make sure it is not boiling or on too high of a temperature. Cooking the broth on too high of a temperature such as a rolling boil; will result in too much moisture loss. If you remove the lid to check on it and it is fully boiling, a) turn it down to lower simmer point and b) add more water if the high temperature appears to have reduced the volume of broth so significantly that bones are now above the broth surface.
  • At about the 16 hour mark – add the celery and onion to the pot
  • At 18-24 hour mark – remove broth from heat and let cool a for a couple hours
  • Once it has cooled down to a warm/room temperature… Place mason jars in sink with funnel (one by one) and begin pouring broth through fine strainer or cheesecloth into mason jars. (You can remove the bones at this time with tongs)

If you will be freezing the broth, pay careful attention to the following:

  • Avoid filling jars to the top – instead leave an inch or more between the top of the jar and the liquid to allow for any expansion in the freezing process.
  • Allow jars of broth to cool down to room temperature before placing in the freezer
  • Do not completely tighten the lids until after broth has completely frozen
  • Do not run frozen jars under warm after pulling from the freezer… instead let them thaw at room temperature or else in the refrigerator.
  • Once broth cools in the fridge, the fat will clearly settle on the top… Before serving, just remove the top layer of fat and simply  heat your broth on the stove top and season.
  • The final key step is seasoning… If you choose not to add any seasoning – the broth will be bland.
  • Enjoy!

Fresh Pesto Sauce (dairy-free)

In our house, we love putting pesto sauce on roasted chicken and pasta for a great dinner or snack. Fresh pesto truly makes average things taste amazing. Traditional pesto sauces include a good handful of parmesan cheese. Although parmesan does truly make the most insanely delicious pesto, you can have a delicious pesto even without the parmesan. Here is what I came with, which Sarah enjoys on things like roasted chicken breast, sliced cucumber, and rice pasta.

This is so good when served fresh but I think it acquires an even better flavor after sitting in the fridge over a night or two. It keeps well in the fridge and it is handy for throwing together quick dinners. Try adding some walnuts or hazelnuts and experiment to make this even more delicious on your own.

Pine nuts are healthy and they contain heart healthy monounsaturated fat, are high in vitamin C, are great source of iron. Pine nuts may even suppress your appetite which we all need help with at times… Pine nuts contain Pinolenic acid which causes the triggering of hunger suppressants (cholecystokinin and glucagon-like peptide-1). These are just to name a few of the many healthy attributes of pine nuts.

 

Jake’s Approach:

Put all of the following ingredients into a blender or vitamix and blend until smooth and evenly colored. Now add it to your choice of meats, vegetables or pasta!

Bon appetit!

 

3/4 cup extra virgin olive oil

1 cup fresh basil (packed and most stems removed)

3/4 cup pine nuts

3 cloves garlic

1/4-1/2 tsp of salt (adjust as you like)

juice squeezed from 1/4 of a lemon

(Do not squeeze lemon directly over mixture… Accidental lemon seeds in the pesto can make it taste bitter)

*Want dairy? Add 1/2 cup parmesan

My Mom’s Lemon Herb Chicken

For me, one of my keys to feeling healthy and balanced is prep cooking. I make sure that I have great tasting protein, cooked and ready to eat in glass tupperware in my refrigerator at all times. I also have a container full of cooked rice and a few bags of greens. I love to keep a high quality salt and balsamic vinegar on hand to add to the greens as well.  With these few simple things I can throw together a meal in minutes. Here is one of my favorite, super easy, preparations of chicken. Let me know when you try it!
 

My Mom’s Lemon Herb Chicken

4 Chicken Breasts
1/2 cup lemon juice
1/4 cup olive oil
3 cloves garlic minced
1 Tbsp oregano
1 Tbsp parsley
1 Tbsp basil
Preparation:
1. Take a fork and poke lots of holes in the chicken breasts to better soak up the marinade.
2. Combine the rest of the ingredients in a large glass bowl to create the marinade.
3. Marinate chicken breasts for 2 hours in refrigerator, turning the breasts over half way through.
4. BBQ for 6 minutes per side or until the juices run clear.
5. Boil the remaining marinade for 3 mins over stove top.
6. Pour boiled marinade over chicken breasts and serve, or store!
Enjoy!
-Sarah

5 Healthy Snacks for the Fall

With Fall in full force here, Acupuncture Northwest has 5 healthy snacks to get you through the next couple months!

Pumpkin Energy Bites

These bites are fantastic to have for an on the go snack that will provide you with healthy fats that will keep your brain and body happy throughout day. They will also satisfy your fall craving for a sweet pumpkin treat without all the processed sugar.

All of the ingredients for this recipe can be found at your local Whole Foods or new Seasons.

1 cup pitted dates

1/2 cup pecans

1/3 cup pumpkin puree

1/4 cup unsweetened coconut flakesunknown

2 tsp vanilla

1 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ground cloves

Pinch of salt

METHOD

  1. Place the dates into a small bowl and cover with water. Let soak for 10 minutes, then drain.Place the pecans into a food processor and pulse until finely ground.

  2. Add in the rest of the ingredients, including the soaked dates. Pulse until combined. Adjust the spices to taste. Place into the refrigerator for 30 minutes to chill.

  3. Use your hands to form the dough into small balls. Store in the refrigerator in an airtight container.

 

Sliced Apple & Justin’s Packet: The Combination

screen-shot-2016-09-30-at-10-23-31-amFall is apple season and we are lucky to live in a part of the country where we have access to the best of them. Go to any farmers market and you will find a wonderful variety of delicious and organic apples harvested close to home. If you have never heard of or tried Justin’s nut butter you are missing out, don’t worry though! You can start loving it now and for the rest of your nut butter loving days. There are multiple flavors and types of nut butters (Peanut, hazelnut and almond) these are combined with yummy ingredients such as honey. You can find these in the nut butter isl of any Whole Foods or New Seasons. Nuts contain healthy fats as well as protein and when combined with a fresh sliced apple you have hit the healthy fats and natural sugar jack -pot.Fall is apple season and we are lucky to live in a part of the country where we have access to the best of them. Go to any farmers market and you will find a wonderful variety of delicious and organic apples harvested close to home. If you have never heard of or tried Justin’s nut butter you are missing out, don’t worry though! You can start loving it now and for the rest of your nut butter loving days. There are multiple flavors and types of nut butters (Peanut, hazelnut and almond) these are combined with yummy ingredients such as honey. You can find these in the nut butter isl of any Whole Foods or New Seasons. Nuts contain healthy fats as well as protein and when combined with a fresh sliced apple you have hit the healthy fats and natural sugar jack-pot.

 

Cranberry Endive Boats: via Trader Joe’s recipes

Endive is a form of lettuce with an immense amount of nutrition that will bring your body the vitality it needs for maintaining a healthy metabolism. Many vitamins found in endive can assist the body in regulating blood sugar levels and metabolizing carbohydrates as well as a boost of fiber and vitamin K for your eyes. Add Trader Joe’s Cranberry Chevre and some sliced almonds and you have a nutritious and delectable snack.327mainimage

  • 1 pkg TJ’s Red & White Belgian Endives

  • 1 log TJ’s Cranberry Chevre, softened to room temperature

  • 1 pkg TJ’s Raw Sliced Almonds

Separate whole endive leaves from the base, rinse and pat dry. Spread cheese evenly on the individual endive leaves, then sprinkle with sliced almonds for garnish and a little crunch.

 

Spicy & Toasted Pumpkin Seeds

When You have carved your pumpkins or cut all your squash and have hundreds of seeds toss some spices on and bake them into yummy, crispy morsels!

 

  • 1 cup pumpkin seeds, rinsed and drytoasted-pumpkin-seeds-recipe-9new

  • ½ teaspoon garlic powder

  • ½ teaspoon salt

  • ¼ teaspoon cayenne powder

  • ½ ounce olive oil

Method

  • Preheat oven to 375-degrees F.

  • In a bowl combine all ingredients until seed are coated well.

  • Spread evenly on a baking sheet and bake until toasted and slightly browned, about 15-20 minutes, tossing halfway through. Watch carefully to avoid burning as all ovens vary on cook times. Remove from oven, and let cool before serving.

 

screen-shot-2016-10-07-at-10-16-06-amVeggie Crisps

There are going to be times when we crave something salty, crispy… and likely not the healthy stuff our body needs. If you find yourself in this situation here are some options that won’t leave you feeling guilty. Kale Crisps and Sweet Potato Chips will satisfy these craving while giving you more nutrition than a greasy handful of potato chips would. Sweet potatoes are packed with vitamin K( the good stuff your eye health). Kale being a dark bitter green will give you tons of antioxidants which aid in anti-inflammatory responses within the body’s cells. These are linked to cancer fighting agents due to the increase of oxygen in the body cells and tissues. Eating these foods cooked to a crisp does decrease the nutrients available to your body so whenever possible eat the raw version to get the full vitamin and nutrition effect. This is because when foods are cooked at an extreme degree ( roughly 350 degrees) the live enzymes within the foods die therefore they are no longer available in their highest form of nutrition. However, you will still get a great amount of nutrition from these options over a bag of processed chips!

Ingredients

  • ½ bunch of kale, about 10 stems

  • 1 Tbsp extra virgin olive oil

  • ¼ tsp Sea Salt

  • Pinch black pepper to taste

Instructions

  1. Preheat the oven to 250° F, and line 2 baking sheets with parchment paper or silicone baking mats, and set aside.

  2. Remove the stems from the kale and tear the leaves up into large, but bite-size pieces. Wash the kale by submerging the torn leaves in a large mixing bowl with cold water and then thoroughly dry in a salad spinner or lay them out on a clean kitchen towel.

  3. In a large mixing bowl, working in 2 batches, gently massage the oil into the kale leaves to coat them.

  4. Lay them out in a single layer on the prepared baking sheets and evenly sprinkle the salt, and black pepper over all of the chips.

  5. Bake for 15 minutes, then rotate the baking sheets and bake for an additional 15 minutes, until crispy.

  6. Let stand for 3-5 minutes before eating.

 

Baked Sweet Potato Chips

INGREDIENTSscreen-shot-2016-10-07-at-11-15-52-am

  • 2 sweet potatoes, washed and dried thoroughly

  • 1 tsp olive oil (olive oil spray is best)

  • salt and pepper, to taste

  • parchment paper

  • Preheat oven to 250 degrees.

  • Using a mandoline, slice sweet potatoes as thinly as possible.

  • Pat sweet potato slices dry with paper towel, add to medium sized bowl.

  • Spray slices with olive oil mist (or add 1 tsp olive oil) and generously sprinkle with salt, pepper, or any other herbs you’d like to add.

  • Lay slices on baking sheet lined with parchment paper, do not overlap.

  • Bake at 250 for 1 hour, until crispy.

  • Turn oven up to 350 and let chips brown very slightly. Watch chips and make sure they do not burn.

  • If you’d like them cool, place on a cooling rack and let sit 10 minutes.

  • Serve and enjoy!