Saucy Saturday: Let’s Talk Bone Broth

Is this hype or truly healthy? Is it a super-food or a super-trend? Bone broth has had a place in the typical human diet for ages. It’s been in your grandma’s repertoire for health and healing and there is certainly something to be said regarding those tried and true methods to nurse us back to health. With modern scientific influence looking at components in food rather than the food as a whole item, we now know more about why certain foods (or rather, certain nutrients) are so good for us. I would conclude that bone broth is a super-food and though it is super trendy right now, it’s a bandwagon worth jumping on, and here is why:

1. Joint Health and Joint Protection – Bone broth is one of the best sources of natural collagen. Collagen makes up bones, skin, cartilage, ligaments, tendons, and as we age we have more cumulative wear and tear on these joints. Gelatin is also in bone broth providing building blocks for strong bones and a soft cushion between them. The collagen and gelatin in bone broth is readily absorbable and a natural alternative to supplementation.
2. Digestive and Gut Health- Bone broth provides this same gelatin to your intestinal cells. This is important for the gut lining to protect us and prevent development of food sensitivities. The collagen plays a huge part in the tissue that lines your GI tract.
3. Supporting Immune Function – 80-85% of immune cells are located in the gut. Supporting the gut means supporting your immune system. The amino acids proline, glutamine and arginine help seal the openings in gut lining thereby supporting gut integrity. These amino acids are essential to a healthy body.
4. Detox- Bone broth contains potassium and glycine. Both of which support cellular detox and liver detox. Glutathione is also in bone broth and lowers oxidative stress.
5. Brain health, cardiovascular health, I could go on. The minerals and electrolytes in bone broth support most organ systems in the body.

Bone broth is very nourishing and tolerated by almost everyone. So how do you make it?

I like to save the carcass from a chicken or turkey in the freezer in a large ziplock bag until I am ready to make my broth. You don’t need to make it the same day/night or even the next day from the roast chicken you made. Save two carcasses even and make a large batch. I also like to save the extra nibs, bits and peels of vegetables over a few weeks. As I cook dinner I will store the carrot tops and ends of celery, ribs from bell peppers, etc and I throw them into a big zip lock back and let the collection grow. Once I have a nice collection of bones and vegetables I know I’m ready to start a batch of broth. 

You can also go talk to your butcher and get bones that may otherwise be thrown away. It is a super cheap way to source bones to make some broth. You can use beef, lamb, turkey, chicken, venison, fish, really most bones can make bone broth. It’s good if you can source some chicken feet and neck to increase the gelatin in the broth. But beware, adding a lot of chicken feet and forgetting you put them in the pot can make for a horror movie scene when you go to check on your broth. Okay let's get started:

1: Get out a large pot for the stovetop or uncover your crockpot. Place bones in to the pot or crockpot and cover with water. If you are making a lamb or beef broth, it’s nice to brown the meat/bones before starting the broth. Throw in the vegetables you would like to add (you can also add half way through cooking) Add some extra water over the bones, to allow for evaporation. Don't worry so much about how much meat, water and veggies, just get it in the pot and add some water. You can't mess this up.

2: Add two tablespoons of apple cider vinegar to water prior to cooking. This is so important to pull minerals and nutrients from the bones.

3: Bring the broth to a boil and then reduce to a low simmer for at least 6 hours. Skim the fat off the top as it rises. I recommend cooking for 16-20 hours for optimal nutrients. You can cook longer, many people say low and slow… however, if you cook too long you can have high levels of glutamate which is not optimal. So low and moderately slow.

4: Remove from heat and allow to cool slightly. Discard solids and strain the remainder through a colander, I also like to strain through a cheese cloth to get all the floaty bits out.

5: Let broth cool to room temperature, cover and chill. Use within a week or freeze for up to 3 months.

You can sip this broth, but I like to also use it to cook and incorporate in meals for my whole family (not everyone is willing to sip a mug of broth every day). I like to add the broth to cook my grains like quinoa, rice, barley, and spelt. I use it as a base for soup or to make a gravy. I use it in curries and noodle bowls like a pho knock off. 

 At my house, the level of success on Thanksgiving is usually determined by how rich and luscious the gravy is to pour over the top of, well, EVERYTHING ELSE. Since it tops, just about everything, it better be perfect. However, perfect doesn't need to mean complicated.

There are two important components to a good gravy, a good roux and good turkey stock. You can make a turkey stock the day or two ahead of the big day(or purchase in a box). You could even make weeks ahead of time and freeze. 

No Brainer Turkey Stock
3 pounds turkey wings
1 turkey neck
3 carrots
4 celery stalks
1-2 onions
Salt
Pepper
Fresh Rosemary and Sage
1 Tbsp Apple Cider Vinegar
1 Tbsp Vegetable Oil
Any giblets you have available (ask the butcher for some if your turkey didn't come with them)

Preheat oven to 450°. Spread turkey wings and turkey neck on a rack set in a large heavy roasting pan. Brush with 1 Tbsp. vegetable oil, sprinkle with salt and pepper; roast until browned, about 1 hour. Coarsely chop carrots, celery stalks, and onions; toss with 1 Tbsp. vegetable oil. Arrange around turkey parts. Roast until vegetables brown, about 25 minutes. Transfer to a large pot. Add giblets and 16 cups (1 gallon) water. Bring to a boil, reduce heat to medium-low, and simmer, skimming surface occasionally, for 3 hours. Strain into another pot; boil until reduced to 2 quarts, about 30 minutes longer. 

The apple cider vinegar is very important to pull any calcium from the bones which will up the mineral and health factor of your gravy.

ROUX
So once you have this incredible stock, let's talk about a perfect roux. 

What is a roux? (pronounced roo) A roux is equal parts butter and flour melted over low heat.. Melt 4 Tbsp. unsalted butter or turkey fat(or other fat I love duck fat) in a large heavy saucepan over medium heat. Add 1/4 cup all-purpose flour, whisk in the flour to combine. The roux will become smooth and golden brown.

PUTTING IT TOGETHER for the perfect gravy
Once your roux is smooth, golden brown and smells slightly nutty, this is when it is ready for you to slowly pour in your turkey stock. I would add two cups with this amount of roux. You can create more roux and increase the stock. You'll want to simmer over low heat until it thickens. Add salt and pepper to taste. You can also add other fresh herbs. For me, less is more. Let the flavors of the turkey, stuffing and other dishes elevate the meal, the gravy should be creamy and a smooth texture. If yours becomes clumpy you can push through a strainer.

If you are feeling extra decadent, you can always add a tbsp or two of heavy cream or half and half. After all, this is the holiday to take a nap after eating, right?

What do you do to make Thanksgiving special? Post a comment below or on my facebook feed!

This is a warm and delicious fall soup that will satisfy! I love to sprinkle fresh grated romano cheese before serving. I also add noodles to this soup!

​Ingredients:
​2 Tbsp Extra Virgin Olive Oil
1 Large Yellow Onion, Diced
4 Stalks Celery, Diced
1 Butternut Squash, Peeled, Seeded, and Cubed
8 Cups Chicken or Vegetable Stock
3 Tbsp Fresh Rosemary Chopped
1 Tsp Thyme (dried)
1 Can Cannellini Beans Drained and rinsed
2 to 3 Cups Chopped Kale
Black Pepper and Salt to Taste
Noodles can be added based on your families preference, choose a whole grain option, if you choose to add.

Preparation:
Heat the olive oil in a large pot over medium heat. Add the onion and saute for 5 to 10 minutes. Add the celery, squash, and saute another 5 minutes. Next add stock and rosemary and allow to simmer for 15 to 20 minutes. Add beans, kale and simmer another 4-5 minutes. Next add salt and pepper to taste. 

​I love to either add pasta or serve with a whole grain bread on the side. 

Today was a decadent day, my mom, a friend and I went for pedicures and beforehand I grabbed a quick pick-me-up at a local coffee shop. When I saw Eggnog Latte on the menu I swooned, however I asked to read the carton and quickly changed my mind. The ingredients list left me wanting for true Eggnog.

Here is what it read: Grade A Milk and Cream, High Fructose Corn Syrup, Egg Yolks, Sugar, Nonfat Milk, Natural and Artificial Flavors (like what?!), Spices (ahmmm, go one- what kind?!), Carrageenan, Annato (color), turmeric (color). 

I decided to skip the latte and got a tea instead. But, it wet my whistle and got me in the mood for some sweet holiday drinks to sip on. Check out my recipe below for the easiest, do it yourself, can every be non-alcoholic version of eggnog. I'm not sure why you would ever buy it in the store again. 

This will take you two minutes, really.

INGREDIENTS:
1 cup whole milk
2 egg yolks (choose a trusted source)
1 Tbsp local honey
1 tsp vanilla extract
1/2 tsp nutmeg (fresh ground is best)

INSTRUCTIONS: Throw it all in the blender, blend, voila! I like to serve it with a little cinnamon and nutmeg sprinkled on top. You can also add spiced rum if you would like to feel extra warm and fuzzy. 

​Here are a couple additional recipes if milk or eggs are out on your preferred eating plan. 

• Dairy-free Coconut Milk Eggnog by Real Food Whole Health
• Egg-free “Eggnog” by Rejuvenating Recipes

• Vegan Eggnog by Eat Play Love More

This week's recipe is inspired by a client of mine that has a slight aversion to meat and is looking for more ways to incorporate protein into their diet. Not technically a "sauce" but this dip is like hummus and is great as a spread on sandwiches, you can dip vegetables into it or even whole grain chips or crackers. This has a Mediterranean flare, but you could experiment with different herbs if you like. You could add basil and oregano for a more italian twist, or cilantro and a jalepeno for a more latin flare. However you choose, please give this recipe a go!

INGREDIENTS:
-3 cups cooked white beans (I like cannellini), you could also just use 2 - 15 ounce cans of beans, make sure to rinse in lots of water to help with the flatulence. 
-1 red bell pepper, roasted (you could also use jarred if you prefer - you'll need about 1/2 cup - make sure to rinse any juice it was jarred with)
- 1/2 cup almond butter (or 1/3 cup tahini)
- juice of two lemons, or about 1/4 cup
- 3 Tbsp olive oil
- 1 tsp garlic powder, (I also like to add 2 cloves of fresh garlic crushed)
- 1/2 tsp chili powder
- 1 tsp salt
- 1/2 cup water (you can use more if needed for desired texture)
- if you like it spicy you could add a pinch of cayenne or crushed red peppers

To roast the bell peppers, place them in a baking dish under the broiler until all the skin is charred turning frequently. Usually takes about 8-10 minutes. Remove the peppers from the baking dish, transfer to a paper bag or covered glass bowl and let stand for about 10 minutes. Remove the peppers, peel of black charred skins, cut peppers and remove the seeds.

Add all ingredients in a blender or food processor, process until smooth and creamy. Taste the bean dip to see if it needs more lemon, garlic, or salt. I like to refrigerate before serving so it is cold rather than room temperature. 

Let me know when you try it! Happy Saturday!

 For many years (too many years) people have avoided butter for fear of heart disease, clogged arteries and larger love handles. They've turned to margarine for toast and apple sauce for baking recipes. I am here to tell you a little butter won't do you harm. Personally, a little butter (in terms of flavor) provides much more satiety than the substitutes. Fat is also very essential in our diets. That said, not all butter is created equal.

Have you ever wondered why some butter is white and some butter is yellow or golden? Ever wondered why some butter is wrapped in foil and others in translucent paper? Basically it's all science. :) Before we get to this weeks sauce - practically pure butter - let's talk some more about the star of the recipe. 

You are what you eat, and so are cows. Cows that are pasture fed (instead of corn or grain fed) have an abundance of flowers and fresh grass full of the yellow pigment beta carotene. These pigments because they are fat soluble get stored in the fat. This is carried over into the fat in a cows milk. You may be wondering then why does milk appear white? Well, some milk is white again due to the cows diet, but even cows raised in pasture still provide white milk. So why is it white? There is only 3% milk fat in whole milk. Even in cream it is 30 to 40% fat. There is so much more water and minerals and protein floating around, it does not appear yellow.  Butter however is 80% fat, and with that high concentration, if the beta carotene is in the fat, it will be that beautiful golden yellow. 

The more color in the butter, the better in terms of vitamins and minerals. So, if it's white pick a different option. The difference in butter that is covered in tin foil versus the clear wrapping is due to the salt content. If salt content is present, the butter is less susceptible to becoming rancid, so sweet cream butter (or unsalted butter) is usually what you will find in the tin foil. If you are leaving the butter on your counter and exposed to air, you are better off choosing the salted version, to avoid it becoming rancid. 

The butter in European butter is often treated with some bacteria, which makes it taste even better! There is a higher concentration of the fatty acid butyrate. In some studies, higher intake of butyrate is associated with greater satiety and less overall calorie consumption. This also could just be because it comes with sources of fat, which are very satisfying.  I love me some Kerrygold Irish butter. I also love a new European butter Trader Joes is making from Brittany France that is cultured and salted, yummy.

Okay, so let's talk Compound Butters. And why is this a sauce? Compound butters can be used over cooked steak, cooked chicken, corn on the cob, pork, and cooked vegetables to finish them. It is a beautiful way to serve something. And the herbs make it so delicious. The butter placed over a warm dish melts and becomes the richest most satisfying of sauces.  You can really use any herbs to compliment the meal you are preparing. You could simply do chive and cilantro for a more Hispanic flare. You could use an Herbs de Provence blend with it's use of lavender for a more floral component.  Check out this recipe below, it has a wide range of applications and tastes so good. Sometimes I will even add some cracked pepper or red chili flakes into the mixture for an added bite. 

Ingredients 
1 pound butter (go for the good stuff - European, salted)
3-4 Tbsp olive oil
2 Tbsp fresh chives
1 Tbsp thyme
1 Tbsp sage
1 Tbsp rosemary

Directions
Chop the butter into uniform chunks (it is easier using a chilled knife). Use a food processor and add oil and chives, process until chives are finely chopped. Add remaining herbs and blend until herbs have colored the oil. If you have a stand mixer whip butter at medium speed until it softens and lightens in color. You are essentially whipping in air, which is a good thing, it will help the herbs and oil incorporate more easily. 

Next add in the herb oil to the butter and beat another 2 minutes until the oil is fully incorporated. Remove butter with a spoon and place on parchment paper or plastic wrap. Roll into a log and chill for at least 2 hours before serving. You can serve by cutting a slice of chilled compound butter and placing over the top of any meat or vegetable. ​

Mangos are such a fun fruit to add to your meal times. AND it's nutritional benefits can not be overstated:
​
FULL of antioxidants for cancer prevention,
high levels of fiber, pectin and vitamin C to help lower cholesterol levels (especially the those naughty LDLs), encourages healthy skin, high levels of Vitamin A for your eyes, Has an alkalyzing effect on the body, great source of Vitamin E, enzymes to boost digestion, along with the generous amounts of vitamins A and C it contains 25 different carotenoids to help maintain a strong and healthy immune system and fight inflammation.

That is why this week our recipe for Saucy Saturday is a Mango Chutney (or salsa or relish, whatever you might want to call it). This versatile condiment can be tailored to fit many cuisines, for instance add a jalapeno and cilantro and you get a latin flavor. Put in a little ginger and basil and it goes well with grilled thai satay. Tailor to your to your tastes, spicy or mild and hot or chilled. You can cook it  briefly or eat it raw. Yummy.  Recently we served it with a Jerk rubbed pork tenderloin, brown rice with lime zest and yogurt and lime based cole slaw... it was so good!