DIY Collagen-Rich Bone Broth

It’s faaaallllll! I absolutely adore this time of year. We get to start wearing more layers (scarves, beanies, YES) the leaves are changing into beautiful sunset colors, and the light of day is gorgeous at all times. With fall comes the desire to nourish the body. We tend to turn inward when this time of year hits because of weather, length of daylight, and our general inclinations to do so. Fall is a great time to start whipping out the crockpot for hearty soups, chili, and my favorite – BONE BROTH!

I’ve had several requests from a lot of you on posting a comprehensive guide to making bone broth, and I’m finally doing it! So, please follow along if you’d like to know my broth ways <3.

Step 1: Find a good source for your bones

IMG_5886

Quality of ingredients is always of importance no matter what you’re making,  bone broth is no exception! Find a good source of preferably local, grass fed, pasture raised animal bones. On the front range here in Colorado, we use a company called Pasture Provisions for almost all of our animal protein & bones.

Step 2: Blanch the bones

IMG_5887

This step is important and often skipped. Blanching the bones removes any impurities that you will find in your bones. Just add them to a pot of cold water and bring it to a boil. Reduce the heat and simmer for about 20 minutes. You’ll start to notice some gunk floating to the top, you can skim this out as you simmer. This is why we blanch our bones! You don’t want that in your broth. After 20 minutes, drain the water and rinse your bones for step 3.

IMG_5891

^^That’s the junk you don’t want making its way into your broth

Step 3: Roasting your bones

IMG_5892

Once your bones have been properly blanched, the next step is to roast em! Heat your oven to 450 degrees, put your bones on a parchment lined baking sheet (preferably with sides), and roast for about 30 minutes. They will get extra crispy and SUPER flavorful making this step one you do not want to miss! After removing the bones from your oven, add them to the stock pot or crock pot along with any cooked out juices or crumbly bits. On to step 4!

IMG_5894

Step 4: Cooking down the broth

IMG_5897

SO – once your bones are in your pot, you can choose to add flavor enhancing items such as onion, carrots, celery, peppercorn etc. I like to save the garlic/ginger/turmeric for the last couple hours of cooking. You can also choose to not flavor the broth at all. Regardless of what you choose, your next mission is to cover the bones with fresh filtered water. Not too much! Just enough so that they are submerged. They shouldn’t be floating around. You’ll then crank up the heat, bring your broth to a boil, then reduce heat to a low simmer and let it go for as long as you can stand it! Depending on bone size, this time will vary. For bigger thicker beef bones, you can cook the bones for 36-48 hours. For smaller chicken bones, they’ll begin to disintegrate after too much time has passed. So just keep an eye on it. As I said, I like to add extra flavorings in the last hour or so of cooking. At this time I also like to add in my salt and apple cider vinegar. You can add salt to taste but I like about a tablespoon or so and 1-2tsp ACV.

IMG_5900

Step 5: COOLING

IMG_5929

This is another crucial step. You need to cool your broth as quickly and efficiently as possible to prevent any bacteria from infesting your yummy batch of liquid gold. This can be done by straining broth into a shallow wide bowl and throwing in an ice cube or two to help cool the broth quickly. After broth is cooled to a warm temp, you can add it to jars and refrigerate! If you aren’t going to use it right away, you can choose to freeze some. A lot of people also like to add it to ice trays so they can pop out single whenever they’re ready to use them in cooking. I like to sip mine and use it in cooking sometimes. So choose whatever make you tick! As your broth cools, you’ll notice it begins to coagulate and make a jelly-like substance. THIS IS EXCELLENT! This is a sign of good, collagen-rich bone broth. Yummy to our tummy!

So enjoy experimenting with your bone broth! Try out different flavors, try out no flavors, and try different types of bones.

IMG_5932

Tom Kha Soup – Dairy Free!

Fall is upon us! What better way to honor the changing of the seasons than with a yummy soup?? I personally love making soups – it’s such a great way to pack in a bunch of veggies and, my personal favorite, BROTH. The other day, after snagging a couple stalks of lemongrass from the grocery store, I decided to make some tom kha.

Ginger

Now, this isn’t super traditional. I didn’t have galangal, I didn’t have keffir limes leaves, nor fish sauce…but what I did have was a desire for tom kha and the ability to improvise!

Key-Limes

Here’s what I put in my version of tom kha…

2 Stalks lemongrass, chopped in half and smashed to release flavor

2 32oz Containers of chicken broth (homemade is preferred, but I didn’t have that on hand)

2tbsp Coconut oil

1 13.5oz Can of full-fat coconut milk

1/4C Fresh squeezed lime juice + zest of one lime

1in. Fresh ginger, peeled and minced

1tbsp red pepper flakes

4 Cloves fresh garlic, minced

1/2 Yellow onion, roughly chopped

1lb Chicken thighs cut into bite-size pieces

6-8oz Mushrooms sliced – I used baby bellas, but shiitake or maitake would be awesome too!

2tbsp Oyster sauce (fish sauce is preferred, but again – working with what I had)

1tsp Coconut sugar (or any sugar)

Cilantro, mae ploy (sweet chili) sauce, and a lime wedge for serving!

cocomilk

In a large soup pot over medium heat, melt coconut oil. Add onion and saute about 5 minutes. Add broth and chicken thigh pieces and bring to a boil. Reduce heat and simmer with lid on while chicken cooks, about 10 min. After 10 min, add in your mushrooms, half of the minced garlic, red pepper flakes, lime zest, and lemongrass and let cook for an additional 10 min. stirring occasionally. For the last 5-10 minutes of cooking, you’ll add the remainder of the garlic, the ginger, lime juice, coconut milk, sugar, and fish or oyster sauce.

Serve with fresh cilantro, mae ploy or some sort of chili oil, and a lime wedge! I served mine with some coconut rice and it was delicious! 🙂

IMG_5535

Gluten & Grain Free Sweet Potato Toast!

IMG_5044

I love avocado toast. A lot. I love breakfast sandwiches served open-faced on a delicious slice of bread. My body, however, doesn’t particularly love bread as much as my mouth does. I have tried different gluten free breads here and there, some of them are great compromises, some of them aren’t. BUT – sweet potato?? I think so.

Sweet potatos are one of my favorite foods. Although I’ve significantly decreased my sweet potato consumption from once/day to a few times a month, I’m still a sucker for roasted sweet potatoes. This time, I decided to make 1/4 inch thick slices for a few different varieties of sweet potato toast!

You can literally top these suckers with anything you like, these are just what I happened to make today. 🙂

IMG_5049

You’ll need:

1-2 Large Sweet Potatoes – 1/4in thick, sliced lengthways

3tbsp Avocado Oil

1tsp Sea salt

1 Avocado mashed or sliced

Cream cheese spread – I like to use Kite Hill’s Plain almond “cream cheese”

Hemp seeds, chia seeds, flax seeds, or sesame seeds – the choice is yours!

Bacon, eggs, greens – again, choose your own adventure!

Directions:

Preheat your oven to 375. Brush avocado oil on either side of the sliced potatos and place them on a baking sheet evenly spaced apart, sprinkling the top with a little salt. Bake for 6-8 min before flipping the potato slices over, while they continue to bake for another 6-8 min. You can flip them a few times if you need to, pulling them out when they’re just starting to get some nice brown colored spots on the top.

Once the potatos are done cooking, you can begin to assemble your toast! Today I mad three different slices. One had mashed avocado, hemp seeds, baby kale, and bacon. Another had almond cream cheese, cinnamon, black sesame seeds, and a little drizzle of local honey. The third one was a classic bacon, fried egg, and kale. Other good toppings could be sliced tomato, strawberry, goat cheese, radishes, or bell peppers. Have fun with it!

IMG_5046

Gluten Free Hemp Protein Banana Pancakes

I really try to keep my sugar cravings in check, but sometimes you just need a pancake! Usually when I have a couple over ripe bananas, it’s time to bake banana muffins or some banana pancakes! Today, I chose to add hemp protein powder for a little extra oomf. Because let’s be honest, most of us aren’t getting adequate protein (generally speaking).

IMG_4796

So let’s get right to it! This is what you’ll need:

2 ripe bananas

2 eggs

1C gluten free flour

3tbsp coconut oil melted (can use butter if you’d prefer)

1tbsp hemp protein powder (this can easily be removed or substituted for other protein powder)

1tsp vanilla extract

1tsp Apple Cider Vinegar

1/2tsp baking powder

1/4c sugar

1/4c water or milk

In the bowl of a stand mixer, add the sugar and coconut oil. Cream on low as you add in eggs, vanilla, ACV, and water. In a separate bowl, combine dry ingredients. Slowly add the dry mixture to the bowl. Use a spatula to scrape down the sides and bottom of the bowl and mix until everything is combined.

IMG_4799IMG_4800

To Cook:

Heat a cast iron skillet over medium heat. Add cooking oil to the hot pan and begin to measure out pancake batter in 1/4C servings. I usually cook two at a time in my medium sized cast iron. Cook on one side until small bubbles start to form around the perimeter of the pancake, then flip! You can alter cook time or temp depending on your stove, but you want a nice golden brown color on either side. Top with whatever you’d like! I usually go for butter and maple syrup. Piece of (pan)cake! Happy cooking ❤

img_4801.jpg

IMG_4804

For the Love of FOOD

“Food is everything we are. It’s an extension of nationalist feeling, ethnic feeling, your personal history, your province, your region, your tribe, your grandma. It’s inseparable from those from the get-go.”
-Anthony Bourdain

Anthony Bourdain was constantly on the hunt for new food, culture, and “parts unknown”. He was truly an inspiration in the culinary community and beyond. He always kept it real, raw, and unfiltered no matter who he was talking to. His respect for the art of cooking and feeding people was truly something to be admired…and so, in honor of the passing of a great man and chef, I want to talk about food.

xl_17253_Pink-Lady-Food-Photographer-of-the-year-2018-Noor-Ahmed-Gelal-TP

My passion for food and cooking has really taken off in the past 6 years. As someone who was raised being taught the basics in the kitchen, I always loved helping create a meal. Whether it was thanksgiving lunch, breakfast for my dad’s work friends, or any gathering that we hosted at my family’s house – I was always involved, helping prepare southern-style comfort food. It wasn’t until I discovered my love for making new (to me) foods that I started being comfortable stepping into the unknown and figuring out what my cooking style actually looked and tasted like. I took bits and pieces from family meals growing up, and turned them into something unique to me that still felt like home. Most of what I was raised on were convenience and comfort foods. While they were delicious to me at the time, they weren’t always the most nutrient dense meals. Lots of cheese, bread, and sugar. Like I said, southern. 🙂 Once I began working for a nutrition company and saw how what we put in our bodies can affect literally EVERYTHING, my cooking began to evolve again. The focus became not only flavor and presentation, but also how it could benefit my body and those I was cooking for. It pushed me to continue to find alternative sources for similar flavors that better served me long-term. With the use of the internet, specifically social media, I began to gain support and encouragement from my community around the food I was making. I loved hosting brunch gatherings or dinner parties and feeding my friends. I loved being presented with the challenges of cooking for people with different food sensitivities or dietary restrictions as it really broadened the spectrum of ingredients I was using as well as my skill set. These days I am still cooking for close friends on the regular. I’ve been asked to cater small work events and most recently have been invited to come cook for Steph Gongora and Erin Kelly’s upcoming retreat.

It feels good knowing that I’ve found something for myself that is challenging and effortless at the same time. I feel the most creative and artistic when I’m whipping up something new in the kitchen. I’ve learned to cook with confidence, and to just go for it when trying out a recipe or even winging it. Without any real “formal” training, I’ve been able to use my accumulated knowledge and experience to make meals that everyone can feel good about eating. There’s something so special about nourishing people through food. The sensory experience of it all with the presentation, the taste, the texture, and aromatics is so delightful and profound. The attention to detail, the combination of flavor profiles and variety of colors found in the different elements that make a meal are what keeps me coming back. I love getting people to try new things or experience a particular type of food in a different way. I love the sense of community that can be found surrounding a table of food or even just in the kitchen while I’m cooking. I just love cooking and every joy that comes from doing it and sharing it.

Table with food, top view. (Olga Klochanko/Shutterstock)

They say the way to a person’s heart is through their stomach, and I believe that without a doubt. When I put my love into what I’m creating, I hope that it translates and the people eating it can truly feel that as a gift from me.