As you probably know, I’ve been working on healing some stomach problems (are you tired of hearing about it yet? haha). The first time I read about the healing power of bone broth was through the Weston A. Price Foundation. It made a lot of sense to me- finally I understood why homemade chicken soup was said to be such a good remedy! Then I did more research and found the GAPS diet, which is big on bone broth and affirmed everything else I had read. I won’t go into detail about all of the benefits here (check out the links at the end of the post), but I did want to explain my broth routine and what I’ve learned along the way.

When I drink broth:

• With most meals, to help with digestion.
• In the morning before breakfast (if I’m not ready to eat yet).
• When I go out and I’m not sure if there will be any food that I can eat, but don’t have time to pack food.
• When I have stomach pain.

Really, I could drink it anytime. I usually sip it from a mug like I would drink tea. I drink it plain, with sea salt, or sometimes I stir in a spoonful of coconut oil or grass-fed butter (sounds weird, but it tastes really good and helps keep me feeling full. Just stir it around with a spoon as you’re drinking it so your lips don’t get oily!)

How I make broth:

• For chicken: I typically cook a whole chicken (roast or boil), pick off most of the meat and then put the bones and skin in the crockpot. I cover the bones with filtered water and cook on low for a day or two. Sometimes I add salt, sometimes I forget. Sometimes I add peppercorns or a few bay leaves or vegetable peelings, but usually I keep it simple. Sometimes I add a tablespoon of raw apple cider vinegar, as well (to help get even more nutrients out of the bones). Don’t be alarmed if the vinegar makes the broth a bit cloudy.
• For beef: I usually get beef bones that are meant specifically for broth/soup, so I’ll just throw them in the slow cooker or a pot, remove any meat and add it to a soup (since it’s not a a lot of meat) and then return the bones and continue cooking the broth.
• For fish: I can’t get sustainable whole fish around here, so I haven’t done this myself, but if I did, I would stick the bones and the head in a pot/crock pot with the same method. (I don’t think I would really drink this one on it’s own- probably just use it for soups).

My Broth Tips:

• I never throw away bones- I store them in the freezer along with vegetable clippings (onions, carrot and celery) if I’m not making broth right away or if I only have a few bones.
• Try to include some skin (for the fat) and the joints of the animal if you can- the joints help to create gelatin (especially wing tips/knuckle bones, etc).
• Don’t be afraid if your broth looks like jelly after it cools down. That’s a good thing! Gelatin is very nourishing and it will return to liquid state when you heat it.
• You can roast the bones before you use them for stock if you want deeper flavor or a darker broth.
• Store broth in the refrigerator (it will keep for a few weeks) or freezer. I like to use glass jars.
• Reheat broth on the stove so you don’t kill the nutrients (as opposed to the microwave). It’s a pain when you’re in a hurry, but I do it in a small saucepan or in a tea kettle.
• There will be a layer of fat at the top of your broth (see above)- this is a good thing! It is full of good nutrition, don’t throw it away! It will melt down into the broth when you heat it up.
• Be careful not to burn your mouth on hot broth. Broth smells so good cooking in my house and I like to scoop cups of it right out of the slow cooker, but it is REALLY HOT. Wait for fresh broth to cool down a bit.

Anyone else out there drinking broth? I can’t be the only one! Are you intimidated by the process! Please feel free to comment with your questions and I’ll gladly answer. If you’re interested in learning more about bone broth, here are some links I’ve found helpful:

Bone Broth: 12 Days of Gelatin

Perpetual Soup: The Easiest Bone Broth You’ll Make

Traditional Foods 101: Bone broth, Broth and Stocks

How to Make Health Boosting Bone Broth

Top 5 Reasons Bone Broth is The Bomb

The Wonders of Gelatin and How to Get More in Your Stock

I just remembered that I like fish. How did I forget this? Reasons why:

1. It’s quick cooking.
2. You can flavor it with anything.

3. My kids eat it!

4. It’s good for you.

5. It’s beautiful to look at.

6. It makes me feel fancy.

Seriously, I’m in love! I started getting these giant slabs (fillets, I think? whatever half-a-fish-without-the-head/bones is called) of wild-caught salmon at my grocery store and it is the most beautiful shade of.. well, salmon. And granted, they are frozen and not fresh (that’s a whole other conversation) and they ain’t cheap, but as far as I know, there aren’t any wild salmon swimming in these Georgia waters, so until we get stationed in Alaska (no thanks!), frozen it is.

On to the story of this dish. My thoughtful husband usually stops by the farmer’s market on Thursdays on his way home from work and brings me all kinds of edible treasures. This week, he showed up with strawberries (it’s spring!!), leeks, sweet potatoes, cabbage, pecans, some teeny tiny carrots and a big bunch of kale. I knew I had a little jar of hoisin sauce to use up and a slab’o’salmon thawing, so I thought it would be nice over a bed of sesame kale. Nice, indeed.

If you aren’t familiar with hoisin sauce, it’s a thick chinese stir-fry sauce. You can find it gluten-free (Wok Mei brand), but I don’t think that brand is widely available. It’s also got sugar and soy and corn starch, and probably “natural flavors”, so I’m not sure it’s the healthiest option out there.. but man, is it tasty. Maybe I’ll create a homemade version soon. You could substitute soy sauce or teriyaki sauce, but the final sauce won’t be as thick (unless you reduce it down on the stove).

If you’re not on the kale bandwagon yet, you can substitute another leafy green- bok choy would be a great choice. Serve with rice if you’re looking for a heartier meal (or leftover mac-and-cheese like the rest of my little family.. you know, do what works.)

I heart salmon!

Citrus Hoisin Salmon

 

Print

Prep time

5 mins

Cook time

10 mins

Total time

15 mins

 

Author: Oven Love

Recipe type: Main Dish

Serves: 6

Ingredients

• 1 wild-caught salmon fillet (fresh or thawed from frozen), cut into portions, or about 6 individual portions (Basically I’m saying if you get half a fish, cut it up. If it’s already cut into pieces, that’s fine, too.)
• ⅓ cup hoisin sauce (If you need gluten-free, try Wok Mei brand)
• 2 tablespoons fresh citrus juice (orange, clementine, tangerine, etc)
• 2 tablespoons honey
• salt and pepper
• sesame seeds, for garnish

Instructions

1. Preheat your broiler on high.
2. In a small bowl, mix hoisin sauce, citrus juice and honey until combined.
3. Place salmon portions in a glass baking dish. Season each piece with salt and pepper and brush with the half of the sauce. Save the other half of the sauce for later.
4. Broil for 8-10 minutes or until salmon flakes easily and is cooked through.
5. Serve immediately, drizzled with the remaining sauce and sprinkled with sesame seeds.

3.1.09

Sesame Sauteed Kale

 

Print

Prep time

10 mins

Cook time

15 mins

Total time

25 mins

 

Author: Oven Love

Recipe type: Side Dish

Serves: 4-6

Ingredients

• 1 tablespoon coconut oil
• 1 teaspoon sesame oil
• 1 bunch kale, rinsed and stems removed
• salt and pepper
• 1 tablespoon soy sauce (gluten-free, if necessary)
• 1 tablespoon sesame seeds
• 1-2 teaspoons citrus juice (orange, clementine, tangerine, lemon, etc)
• more sesame seeds, for garnish

Instructions

1. In a large skillet, heat coconut oil and sesame oil over medium-high heat.
2. When the skillet is hot, add kale and saute until it begins to wilt.
3. Add seasonings- salt and pepper, soy sauce, sesame seeds and citrus juice. Mix and continue to cook until wilted and soft.
4. Garnish with sesame seeds and serve immediately.

3.1.09