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December 10, 2012

Easy Chicken Broth

Easy Chicken BrothThis easy chicken broth recipe is so full of necessary minerals that are often missing, especially if you’re eating processed foods.

An old South American proverb says “Good broth will resurrect the dead”.

Use this chicken broth as a base for all of your soups and as an added touch to sauces.

Serves:  16

Prep time:  10 minutes

Cook time:  25 hours

Ingredients

  • Bones of 1 chicken or 10-12 bones (tubular bones should be chopped in half to allow marrow to come out)
  • 1 large onion (roughly chopped)
  • 1 large carrot (roughly chopped)
  • 1 large celery stalk (roughly chopped)
  • 1 teaspoon ghee or coconut oil or other saturated fat
  • 1 teaspoon apple cider vinegar
  • 1 strip kombu (kelp)

Directions

Place all ingredients in a roasting pan; toss to coat. Cook in oven at 350F degrees for 20 minutes. Remove from oven; turn ingredients over to cook other side. Cook for another 20 minutes. Remove from oven and place all ingredients in a crock pot. Fill to top with filtered water. Let cook for at least 24 hours.

If you want to make a bone broth even faster, don’t cook the bones in the oven. Don’t use the fat, and put all ingredients directly into the crockpot.

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December 10, 2012

Easy Beef Bone Broth

Easy Beef Bone BrothI use homemade beef bone broth to cook beans, grains and soups or as a stand-alone.

You can reuse beef bones a few times to make more broth; it’ll just take a little longer each time.

For the subsequent broths, add in a tablespoon or two of Great Lakes gelatin, which can be so healing to the lining of the gut.

Serves:  16

Prep time:  5 minutes

Cook time: 26 hours

Ingredients

  • 2lb grass-fed beef marrow and/or joint bones
  • 1 teaspoon ghee or animal fat, melted
  • 1 teaspoon white or apple cider vinegar
  • 1 strip kombu (kelp)

Directions

Rub ghee/fat onto beef bones. Bake at 250F for one hour; turn, and bake for another hour.

Add vinegar, kombu and bones to a large crock pot; fill with filtered water. Cook for at least 24 hours on low.

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November 29, 2012

Easy Butternut Squash Soup

Easy Butternut Squash SoupYou won’t believe how fast you can make this easy butternut squash soup.

Yellow foods like butternut squash have high levels of beta-carotene, the precursor to vitamin A, an immune-system booster.

Serves: 8

Prep time: 10 minutes

Cook time: 25 minutes

Ingredients

  • 1 onion (large dice)
  • 1 large butternut squash (peeled and cut into large chunks)
  • 1 head garlic (peeled and left whole)
  • 2 cups homemade chicken broth or vegetable broth
  • 1 teaspoon sea salt
  • 4 fresh sage leaves

Directions

Place all ingredients in a large pot; cook for 25 minutes or until the squash is soft.

Remove from heat. Puree until smooth with a stick blender.

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November 11, 2012

Provencal Fish Stew

Provencal Fish StewI love the orange, saffron and fennel in this Provencal fish stew! The stew is light, making it perfect for hot summer days.

Serves:  6

Prep time:  15 minutes

Cook time:  25 minutes

Source:  Peter Berley

Ingredients

  • 3 tablespoons ghee
  • 1 medium onion (roughly chopped)
  • 2 large leeks (roughly chopped)
  • 1 large celery stalk (chopped)
  • 3 large fennel bulbs (thinly sliced)
  • 5 cloves garlic (chopped)
  • 2 large strips orange peel
  • 28oz plum tomatoes (roughly chopped)
  • pinch red pepper flakes
  • 1/2 teaspoon saffron strands
  • 2 sprigs fresh thyme
  • 2 large bay leaves
  • 6 cups Fish Fumet
  • 3lb fillet of any soft, mild, flat fish (cod, halibut, bass, etc.)

Directions

Saute’ the onion, leeks, celery, fennel and garlic in 2 Tbsp of ghee over medium-low heat for 10 minutes. Sweat; don’t brown.

Add the orange peel, tomato, red pepper flakes, saffron, thyme, bay leaves and Fish Fumet. Boil gently for 10 minutes.

Add the fish and simmer 3-4 minutes, until cooked through. Carefully lift the fish and vegetables to a warm serving bowl; keep warm.

Boil the broth with remaining 1 tablespoon ghee until flavorful and concentrated.

Serve the soup topped with fish.

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Filed Under: FISH, RECIPES, SOUPS Tagged: , , ,
November 11, 2012

Fish Fumet

Fish FumetUse this fish fumet broth as the base for Provencal Fish Stew or as a light broth on its own.

Lemon and orange zest combine for a light, refreshing flavor.

Serves:  8

Prep time:  10 minutes

Cook time:  30 minutes

Source:  Peter Berley

Ingredients

  • 2lb fresh fish bones and frames (heads and tails broken up)
  • 2 cups dry white wine
  • 2/3 cups carrots (thinly sliced)
  • 2/3 cups celery stalks (thinly sliced)
  • 2/3 cups onion (thinly sliced)
  • 1/2 teaspoon black peppercorns
  • 2 wide strips lemon or orange zest (without any white pith)
  • 1 sprig fresh thyme
  • 1 sprig fresh parsley
  • 2 quarts filtered water
  • 3/4 teaspoons sea salt

Directions

Rinse the bones in cold water. Remove the gills if using a head; most blood resides there and will cloud stock.

Pour the wine into a saucepan and bring to a boil; reduce the heat and simmer for about 30 seconds.

Add the fish parts, vegetables and peppercorns. Pour in the cold water and bring to a gentle boil. Skim the foam, then add zest and herbs. Simmer for 25-30 minutes.

Strain fish fumet, season with salt and cool before refrigerating.

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November 11, 2012

Creamy Dairy-Free Broccoli Soup

Creamy Dairy-Free Broccoli SoupThis dairy-free broccoli soup is creamy without using dairy, but you wouldn’t even know it.

It’s super-fast and easy to make and a great way to add veggies!

Serves:  4

Prep time:  5 minutes

Cook time:  15 minutes

Ingredients

  • 1 tablespoon coconut oil
  • 1 medium onion (large dice)
  • 2 cloves garlic (peeled and minced)
  • 2 heads broccoli, including stems (chopped)
  • 5 cups homemade vegetable broth
  • 1-1/2 teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 tablespoon fresh chives (minced)

Directions

In a soup pot, saute onion in fat. Add garlic, chopped broccoli and stems, broth and sea salt. Bring to a boil. Cover and reduce heat to medium for 10-15 minutes.

Remove vegetables with a slotted spoon. Let cool to room temperature. Puree in a food processor. Add pureed vegetables back to soup.

Alternatively, you can use a stick blender to blend vegetables directly in the pot.

Season this dairy-free broccoli soup with with salt and freshly ground pepper; garnish with minced chives.

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November 11, 2012

Chicken Andouille Gumbo

Chicken Andouille GumboThis chicken andouille gumbo is my most-requested recipe from family and friends because it is the real deal.

Good gumbo takes a long time to make, especially the roux.  If you don’t spend the time on the roux, it’s not gumbo, it’s stew.

I’ve adjusted this recipe to make it dairy-free and gluten-free; nobody ever noticed.

The flavors meld as it ages. Tastes better if you cook it, freeze for a few days and then reheat before you eat it.

Serves:  16

Prep time:  20 minutes

Cook time:  3-1/2 hours

Source:  Jane Jablonowski/Barbara Radosti family recipe

Ingredients

  • 3-1/2lb whole chicken
  • 1/2lb andouille sausage (cut into small pieces)
  • 2 tablespoons duck fat or ghee
  • 3lb okra (sliced)
  • 1 large yellow onion (diced)
  • 1 large bell pepper (diced)
  • 5 cloves garlic (minced)
  • 3 large celery stalks (diced)
  • 1 bunch scallions (chopped)
  • 1 teaspoon thyme
  • 1 teaspoon rosemary
  • 1 teaspoon basil
  • 5 medium bay leaves
  • 1 teaspoon poultry seasoning
  • 2 teaspoons sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup duck fat or ghee
  • 1/2 cup sorghum flour

Directions

Melt 2 Tbsp ghee in bottom of a large heavy pot to coat. Cook okra until not slimy, 30-45 minutes. Can add 1-2 tsp white vinegar to cut sliminess.

Remove okra to a bowl, scrape bottom.

Brown sausage in the same pot; you’ll need to clean out the sticky okra first.

To make roux, put ghee and flour into a large pot. Cook at low to medium heat. Stir continuously until dark, nutty brown, not black, 20-30 minutes.

Saute’ onion, bell pepper, garlic, celery and green onions in roux for 30 minutes over low heat, covered. Stir frequently. Remove to a bowl.

Return okra and sausage to the pot.

Add thyme, rosemary, basil, bay leaves, salt, peppers and poultry seasoning – BAM!

Clean chicken and add to pot. Add water to cover chicken. Cover. Cook until chicken starts falling apart, about an hour and a half.

Remove chicken; let cool and debone. Return meat and drippings to pot.

Simmer for about an hour. Taste and adjust seasoning, if necessary.
Happy, happy, happy!

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November 11, 2012

Coconut Lemongrass Butternut Squash Soup

Coconut Lemongrass Butternut Squash SoupThis hearty, creamy coconut lemongrass butternut squash soup is fast and easy to make, yet still has a rich flavor without using dairy.

I added lemongrass to this classic combination to give it a Thai twist.

This recipe is legal for the Body Ecology Diet, GAPS, SCD, Paleo, vegan, vegetarian and diabetic diets.

Ingredients

  • 2 tablespoons ghee or coconut oil
  • 4 large onions (diced)
  • 1 head garlic (peeled and chopped)
  • 8 cups homemade vegetable or chicken broth
  • 1 large butternut squash (peeled, scooped out and cubed)
  • 2 stalks lemongrass (smashed)
  • 2 teaspoons sea salt
  • 2 oz. creamed coconut
  • One bunch cilantro, chopped

Directions

In a Dutch oven, melt ghee. Saute’ onions for 5 minutes; add in garlic and cook for 1 minute longer.

Add in broth, followed by the rest of the ingredients. Cover and cook for 30 minutes or until butternut squash is soft.

Remove lemongrass stalks.

You can either cool mixture to puree’ in blender or food processor and then reheat or you can blend in the pot with a stick blender.

Serve immediately. Garnish with chopped cilantro.

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