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Nutrient packed bone broth

Bone Broth

Adding bone broth to meals wherever possible super boosts the nutrient status of your meals.  It provides easily absorbed nutrients like collagen, gelatin and glucosamine that help heal the gut, improve your skin, nails & hair growth, support joints, ligaments & strengthen bones to support wellbeing.

You can make stock or broth from virtually any kind of bone. Chicken, beef, pork, lamb, fish, etc. The more gelatinous the broth is once cooled the better.

You may have noticed that I include bone broth in a number of my recipes instead of stock. If you’re busy, don’t stress. Its quick and easy to make even though it’s cooked for 24hrs.

Chicken broth contains cysteine, an amino acid that thins mucus and clears congestion (one of the reasons chicken soup is an old remedy for colds).

Ingredients

1-2 kgs of organic bones skin & cartilage

2 carrots, chopped medium

2 celery stalks, chopped medium

1 medium onion, chopped medium

4 garlic cloves, smashed

2 bay leaves

Parsley or other herbs you like

Himalayan salt

2 tablespoons of apple cider or umeboshi vinegar

Sufficient water to cover bones

Method

Add bones to large saucepan or slow cooker

Fill with filtered water until bones are covered

Add in any veges & herbs you like to flavour the broth.

Add a good grind of salt and the apple cider vinegar, which helps extract more from the bones.

Program the slow cooker to cook on low for 12-24 hours. The broth when cooled should be gelatinous.

If cooking on the cook top, bring to the boil slowly. Then transfer to the oven and cook at 120oC.

When it’s ready, pour the broth through a strainer, and discard the solids.

Allow to cool and skim off any excess fat.

You can drink the broth as it is or use it to make soups, casseroles, or any dish that requires liquid added.

Store the liquid in a glass container in fridge for a few days or freeze

If you don’t like the smell of boiling bones, roast them for 20minutes in the oven before adding to the water. This will make a deeper richer broth.

Cheap skate broth – This is what I usually do.  My bunny misses out but I use the peelings and tops of vegetables that you would normally feed to him or compost to flavour the broth.

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Cold Relieving Chicken and Vegetable Soup

Cold Relieving Chicken and Vegetable Soup

Serves 4-6

Ingredients

6 cups chicken bone broth

2 chicken thighs skin removed and cut into bite size strips

1 large brown onion quartered and sliced

2 cloves garlic chopped finely

2 cms piece of freshginger grated

1 tblspn chopped fresh thyme

1 tblspn chopped fresh parsley

1 leek including younger green stalks cut in half lengthwise and chopped

1 med potatoe diced or other root vegetable .e.g turnip or parsnip if nightshade free

1 large carrot chopped into quadrants & sliced

1 sticks of celery sliced including leaves chopped

4 shitake mushrooms – stalks removed & caps thinly sliced

1 ripe tomato chopped (exclude if nightshade free)

1 tblspn coriander leaves chopped

1 tblspn lemon juice & 2 tspns lemon zest (grated peel)

Method

Bring broth to the boil.

Add chicken, onion, garlic, thyme and parsley

Simmer for10 mins

Add vegetables, simmer covered for a further 15mins until just tender

Finally add tomato, coriander leaves, lemon zest and simmer gently for another 5 mins. Lastly add lemon juice just before serving.

Options

Add finely chopped red chilli to add a bit of zing or turmeric to reduce inflammation.

You can also add 2 tblspns of pearl barley(if not gluten free) or rice at the beginning to make the soup a more hearty meal.

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Chicken San Chow Bau

San Chow Bau

Serves 2-4

Ingredients

500g chicken mince

2 tspns ginger

1 medium red chilli – remove seeds and dice finely

2 tspns macadamia oil

½ red capsicum diced

1 carrot julienned

handful of swiss brown mushrooms quartered

½ small tin chestnuts cut into matchsticks

2 eschallots (green spring onions) sliced into small portions

1 bag of Chinese bean sprouts

2 tblspns oyster sauce

1 tblspn tamari

½ lime juiced

1 coriander plant chopped

iceberg lettuce leaves

2 tblspns cashews

Method

Saute chicken mince in oil until cooked approximately 5 mins

Add onion, ginger, capsicum, carrot and mushrooms stir through and cook for 5 mins

Mix sauces and lime juice together

Add eschallots, chestnuts, chilli and bean sprouts to pan and combine well

Add sauces and mix through quickly

Remove from heat and stir through coriander

Place in serving bowl and top with chopped dry roasted cashews

Spoon into lettuce cups and serve immediately.

Options

If nightshade free, replace red capsicum and chilli with diced red radish.  Check sauces if gluten free.

Try snow pea sprouts instead of bean sprouts

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Chicken larb salad (sugar free)

Chicken Larb Salad Chicken Larb salad

Serves 1-2

Cravings something tasty and fresh, I was inspired to create this quick and easy dish out of some left over cooked chicken & veges in the fridge.

 Ingredients

1 tspn lemongrass finely chopped

½ medium chilli finely chopped

1 clove garlic crushed

1 cup left over chicken chopped into small pieces

1 tspn macadamia or coconut oil

½ small Spanish onion finely sliced and chopped

1/8 red capsicum diced

1 tspn fish sauce

½ tspn tamari (soy sauce)

½ tspn mirin

zest of ½ lime

juice of one lime

8 snow peas sliced diagonally into 4 mm strips

½ Lebanese cucumber julienned

1 tblspn fresh mint roughly chopped

4 x lettuce cups or 3 cups of mixed salad leaves

2 tablespoons of dry roasted cashews chopped

Directions:

Heat pan

Add oil, chicken, lemongrass, chilli & garlic and stir fry for 2-3 minutes until fragrant

Add Spanish onion and capsicum and stir fry for 1 minute

Add fish sauce, tamari and mirin, stir through for another minute

Take off heat and add in the snow peas, cucumber & mint. Combine all ingredients well.Ingredients for Chicken Larb

Wash and spin dry salad leaves

Place leaves on plate and spoon larb mixture over or into lettuce cups

Top with cashews

Variations

Try mixing in other vegetables you like, chopped mushrooms, carrot, corn, bean sprouts, bamboo shoots or water chestnuts for crunch.

Use fresh coriander leaves instead of mint.

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Hungering for a healthy & hearty soup?

  Chicken and corn chowderChicken & corn chowder

    Wanting a hearty meal with some healthy carbs but avoiding gluten-containing grains?  A soup made with starchy tubers and corn will satisfy and you won’t be searching for that piece of toast or bread roll.  The chicken in the soup adds valuable protein to trigger satiety so your hunger will disappear along with the soup.  If on a weightloss regime, just stick to a cup of soup and enjoy with a mixed salad.
Serves 4

Ingredients

1 litre chicken stock

2 organic chicken thighs or 2 breasts

1 large brown onion

2 large white or sweet potatoes peeled

3 cobs corn

2 teaspoons of fresh marjoram

2 teaspoons fresh parsley plus extra for garnish

1 clove garlic

Himalayan crystal salt and freshly ground pepper

Method

Cut corn niblets off cobs.

Pour stock into large saucepan and bring to the boil.

Turn down to a slow simmer and add chicken and ½ cup corn

Cook for 12 minutes

Remove chicken and corn niblets and set aside

Peel onion and potatoes and chop into cubes

Mince garlic and finely chop herbs

Add vegetables and herbs to stock and cook for 15 minutes

Puree with a stick blender and season with salt and pepper

Shred chicken and add back to soup with reserved corn niblets.

Warm gently

Serving Suggestion

Ladle into bowls and garnish with parsley

 

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Love your roast chicken healthy?

Here’s a delicious recipe made with a great new free range chicken stock being sold through the Mushroom Depot at the Farmers Markets.  It is preservative free and salt free.  They also have a natural crab stock and vegetable stock.

This recipe allows you to enjoy a roast dinner without all the added fat normally used when roasting meat and vegetables.  Other options?  Why not add sliced leek and fennel instead of potato if you are wanting to reduce your starch intake.

Fat free fennel scented citrus

roasted chicken & potatoes

Serves 4-6

Ingredients

1 whole organic chicken, rinsed and patted dry (remove excess fat)

3 cloves garlic

1 lemon sliced in circles

3 potatoes sliced in circles

1 tspn fennel seeds (roughly crushed)

1 tspn cumin seeds

1 pkt of free range chicken stock (500ml)

Method

Preheat oven to 180oC.

Place a layer of potato slices on the bottom of an oven proof casserole dish.

Gently lift skin away from breast and sprinkle ½ fennel and cumin seeds under skin.

Peel garlic cloves and squash to release aroma.  Place garlic with rest of fennel & cumin inside chicken. Place inside casserole dish

Arrange potato and lemon slices around chicken in dish and put some lemon slices inside breasts.

Add chicken stock to dish.

Season with Himalayan sea salt and pepper (High blood pressure? Omit salt)

Put on lid , make sure it fits well and place in oven.

Cook for 1- 1½ hours with lid on depending on size of chicken, basting every 30mins with stock.

Take off lid and cook for a further 30mins to allow chicken breast to brown.

Stock will have reduced down to make a delicious sauce to spoon over the  chicken and potatoes.  Serve with a fresh green salad or steamed greens.

On a weight loss regime?  Skim the skin and eat the fennel infused breast meat only.

 

 

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Natural anti-inflammatories – Turmeric

Turmeric is a great natural antiinflammatory useful for all sorts of conditions.  It is also a potent antioxidant and regarded as being a potent anticarcinogenic.  It also tastes great and add a lovely golden colour to your meals.  Scrambled tofu looks much more appetising when some fresh grated turmeric is added.  Just don’t forget to where some disposable gloves or you’ll have yellow fingers for days.  If you have an upset stomach from overindulging why not try some slices in a glass of hot water to soothe the stomach.

Why not try this delicious yoghurt based chicken curry and spinach dahl recipe, which both contain turmeric.  The yoghurt and the lentils are also great for your digestive system and maintaining a healthy balance of gut flora.

Chicken Curry

Ingredients

Olive oil

3 cloves Garlic crushed

1 Onion chopped

2 tspns ginger finely chopped

2 ripe medium tomatoes chopped

½ cup fresh or ¼ cup dried coriander leaves and root

1 tspn turmeric

1 ½ tspns garam masala

2 cups of cooked chicken

chilli to taste

½ – 1 cup of natural yoghurt (I use Meredith Farm Sheep yoghurt)

Method

Saute onion, garlic  & ginger in a small amount of oil for a few minutes.

Add coriander, turmeric & garam masala, chilli and tomatoes.  Cook 5-10 mins.

Add yoghurt and heat gently.

Add chopped chicken and simmer a further 5-10mins.

Sprinkle with some fresh coriander leaves.

Serve with rice, spinach dahl & salad.

Steamed Brown Rice

Add 11/2 times qty of water as brown rice.  Bring to boil and simmer until water level reduces to height of rice.  Cover and turn down to lowest temp. possible (if necessary turn off for 10 mins then turn back on low)  Steam with lid on for approx 30mins.  All water will be absorbed and rice should be nicely cooked through.

Spinach Dahl

Ingredients

Onion finely chopped – 1 med-lge

Garlic finely chopped – 2-3

Ginger finely chopped – 2cm knob

1/2 tspn Turmeric

1/2 tspn Garam Masala

1 1/2 cups of red lentils

2/3 cups of chopped spinach

Method

Saute onion, garlic & ginger in ghee & olive oil for about 3 mins

Add spices and cook further 2 mins

Add lentils stir through to coat with spices & mix with other ingredients

Then add approx, double the quantity of hot water ( 3cups) bring to boil then simmer about 10 mins Stir. If too dry add a bit more water, I always think its better if its more moist.

Add spinach simmer for a further 10 mins with lid on, stirring occasionally and check to see when ready.