Bone Broth

Repair the Gut and Heal.

As we pull away from the holiday season into the new year, it is a good time to rest the digestive system. There is no greater healer for the gut than authentic, properly prepared bone broth.  Consider something as simple as a one or two day fast from food and use bone broth and water as your only nutrition. One recipe should make enough broth for about 3-4 days.

Stock and Bone Broth

Ingredients:

Large stockpot or Crockpot

Filtered water to fill

Ground pepper or Peppercorns

1 Tablespoon of natural, unrefined salt

Bones and joints, giblets, skin and meat, from:

  • Whole organic chicken with skin
  • Turkey carcass with a little meat on it, neck, wings and bones.

1 Tablespoon of salt

Onion, celery, carrot, garlic for more broth flavor, if desired

Instructions:

  1. 1. Place meat and bones, or whole chicken, in the pot and add filtered water to cover bones and meat. Add the salt, peppercorns and if desired, onion, garlic, carrots and celery for added flavor.
  2. 2. Heat on high until boiling and then reduce heat, cover and simmer for 3-4 hours. This yields what is called “meat stock” which is very soothing and rich in amino acids.  If cooking a whole raw chicken, this is the time to remove the majority of the meat from the bones if you plan on proceeding to make bone broth.
  3. 3. For the ultimate in healing nutrition, prepare bone broth by removing the meat from the pot, return bones, joints, and fat to the pot, add 1-2 Tablespoons of vinegar or lemon juice and top the pot once more with filtered water. Cook on low for another 12-24 hours. Bone broth will be gelatinous when cooled and very rich in minerals and other nutrients.  The vinegar/lemon juice pulls the minerals from the bones.
  4. 4. Using a slotted spoon, remove bones and large debris, then strain in a fine wire strainer or cheesecloth (recommended). Store in the refrigerator for 5-7 days or freeze.  Fat will rise to the top and solidify.  Save some for cooking and leave some in the stock for good nutrition and flavor.

Notes & Suggestions: Both meat stock and bone broth are very healing and very healthy.  Both can be used plain, or add vegetables and meat for a variety of delicious soups.  Microwaving will destroy the nutritional value of your stock or bone broth!  Re-heat on the stovetop or in the Crockpot.

If you enjoy creamy soup, steam or simmer a head of cauliflower, 3-5  sliced carrots, and 3-4 diced leeks, until soft.  Then cool and puree in a blender and add to the bone broth. Mushrooms are another great option.  Saute in butter with onion and then blend in with the soup using a food processor for cream of mushroom soup.

By |2019-12-24T10:22:05-06:00December 20th, 2019|Articles, Recipes|

Paleo Biscuits and Bone Broth Gravy

 

By Sharon and Rob Brown, Bonifide Provisions

Serves 6-8

 

 

 

 

 

While we are always encouraging everyone to reduce carbohydrate intake, there are just occasions when exceptions make good sense. This biscuit should always be paired with healthy protein and fat and enjoyed as a special occasion rather than consumed routinely.  This is a richly nutritiously dense meal, perfect for cold winter days.

Biscuits

  • 1 cup tapioca flour
  • 2 tablespoons coconut flour
  • ½ teaspoon sea salt
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 10 tablespoons unsalted grass-fed butter, melted
  • 2 large eggs
  • ¼ cup warm water

Gravy

  • 1 pound Italian or breakfast sausage
  • 2 tablespoons ghee or grass-fed butter
  • 2 large yellow onions, roughly chopped
  • 5 garlic cloves, minced
  • 1 tablespoon minced fresh sage
  • 1 tablespoon minced fresh thyme
  • 1 tablespoon minced fresh rosemary
  • 1 teaspoon dried orgegano
  • 4 cups chicken bone broth (we recommend Bonafide Provisions available at HEB and Whole Foods)
  • ½ teaspoon sea salt, to taste
  • ½ teaspoon black pepper, to taste

Preheat oven to 350°.

Place flours, salt, onion powder and garlic powder into a large bowl.  Mix with your hands or a fork, combining until the mixture is a yellowish white color.

In a small bowl, whisk the melted butter and eggs to combine and add the egg mixture to the dry ingredients and whisk until a batter is created.

Add the water and stir until well combined.

Line a muffin tin with parchment liners and scoop two tablespoons of the mixture into each cup and transfer to the oven and bake for 30 minutes.  Remove from the oven and cool.

In the meantime, remove the Italian sausage from the casing or sausage from the package and break it apart, cooking thoroughly in a cast iron skillet and set aside.

Melt the ghee in a pot over medium heat and add the onions.  Cook for 15 minutes until golden brown.

Add the garlic and herbs and sauté for a minute.

Add the broth to deglaze the pan and increase the heat to high.  Once the mixture comes to a boil, reduce heat to a simmer and cover the pot, cooking for 20-30 minutes or until the mixture reduces to half.

Add salt and pepper to taste

Place the mixture/sauce into a blender and puree until smooth.

Return the gravy to the pot and add the sausage and mix well.

Place two biscuits on a plate and top with the gravy and serve.

 

 

 

 

 

 

By |2017-01-02T08:46:30-06:00January 2nd, 2017|General, Recipes|
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