Monthly Archives: July 2019

Chicken Bone Broth

Chicken Bone Broth

 

A traditional recipe with powerful benefits for a healthy digestive system. Chicken bones, vegetables and herbs are steeped for 4 hours in a dutch oven to create this nutrient-rich broth.

Chicken Bone Broth

Ingredients                   Makes: 5 to 6 cups                Time: 6 hours
8 cups filtered water
1 organic chicken carcass, wrapped in cheesecloth
1 onion, chopped
4 to 5 garlic cloves, diced
2 to 3 celery stalks, cut in 1-inch pieces
2 carrots, peeled and sliced
1/2 cup of mixed fresh herbs; parsley, thyme, basil or cilantro, chopped
1 jalapeño pepper, chopped
1 tsp apple cider vinegar
1 bay leaf
1/2 tsp sea salt

Instructions
Prepare a dutch oven or large soup pot with hot water. In a dutch oven add 8 cups of filtered water and bring to a boil, then reduce heat to a low simmer.

Prepare chicken carcass. A fresh organic chicken carcass that has just been recently picked of its meat is ideal. Wrap the chicken carcass well in cheesecloth and then add to the simmering water in the dutch oven.

Prepare the vegetables and add remaining ingredients. Chop, slice and dice the vegetables and herbs and also add to the dutch oven. Add all remaining ingredients which include the apple cidar vinegar and the seasonings.

Allow broth to simmer on low for 4 hours. Allow the chicken bone broth to simmer on low covered for up to 4 hours. The time is flexible, the longer it is cooked the more potent and flavourful it will be.

Broth

Strain the broth after 4 hours. When the broth is ready, remove the chicken carcass first with a slotted spoon and discard. Pour the remaining broth through a colander over a large bowl to filter our the solid pieces. The broth in the bowl can be used immediately or chilled for future use. The herbs and vegetables in the colander can be shared with a pet and they will love you for it.

Chill the broth. Pour the strained broth into a sealable glass container and refrigerate overnight or until completely chilled. The fat will rise to the top and solidify, remove it for a fat-free broth. Note that bone broths develop a gel-like consistency when they are chilled caused by the gelatin extracted from the bones.

Storage. Use broth in soups, gravies and sauce recipes. Broth can be kept refrigerated for 4 to 5 days or the broth can be portioned and frozen for up to 4 months.

Recipe shared by: J. Marshall

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin A, Folate, Calcium, Magnesium, Potassium, Phosphorus, Protein and Omega-3.

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Strawberry Spinach Salad

Strawberry Spinach Salad

Fresh spinach, mint and parsley leaves are dressed in a light balsamic vinaigrette and topped with sliced strawberries and crumbled feta.

Strawberry Spinach Salad

Ingredients                Makes: 4 servings                Time: 30 minutes
3 cups baby spinach
1 cup packed mint leaves, de-stemmed and leaves separated
1/4 cup fresh parsley, de-stemmed and chopped
1/2 cup fresh strawberries, sliced
3 oz goat cheese ~or~ feta cheese, crumbled
~dressing~
1/4 cup balsamic vinaigrette     *see recipe below!

Instructions
Prepare dressing. If you do not have a dressing already, you can visit the link below for a simple recipe on how to make the balsamic vinaigrette.

Prepare and combine salad ingredients. Clean the spinach leaves and dry using a salad spinner or gently shake and towel dry. Clean the parsley, de-stem and roughly chop. De-stem the mint leaves and then gently pull leaves apart. Rinse the mint leaves but note that If mint leaves are left in water or damaged they could turn black and will no longer look desirable to eat, thus be gently and dry the mint reasonably well.

Transfer all the greens together to a large salad bowl and gently toss to mix. Towel dry any access water to also help prevent the dressing from getting watered down. Clean, dry and slice the strawberries and then add to the bowl of salad greens and gently toss to combine.

Serve the tossed salad with crumbled goat cheese or feta on top along with the balsamic vinaigrette or another preferred salad dressing.

Recipe shared by: J. Marshall

*Try my Balsamic Vinaigrette Recipe here!

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Iron and Calcium.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

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~Eat Well, Live Well, Be Well~

Cottage Cheese Berry Crepes

Cottage Cheese Berry Crepes

Thin egg crepes are prepared and then filled with a lemon-flavoured cottage cheese and sliced berry mixture, then rolled up and cooked on hot skillet, These crepes are so delicious they can be enjoyed as a dessert and nutritious enough they can be served for breakfast.

Cottage Cheese Berry Crepes

Ingredients             Makes:  6 crepes             Time: 1 hour
~Cottage Cheese and Fruit Filling~
1 (16 ounce) container 2% cottage cheese
2 Tbsp maple syrup
1 tsp lemon juice
1 egg yolk
1/2 cup fresh blueberries
1/2 cup fresh strawberries, sliced
~Dessert Crepe Ingredients~
1 1/2 cup all-purpose flour ~or~ spelt flour
1 Tbsp cane sugar
1/8 tsp sea salt
3 eggs
3/4 cups milk
3/4 cup purified water
3 Tbsp unsalted butter, melted
3 Tbsp coconut oil ~or~ avocado oil  (for frying)

Instructions
Prepare Cottage Cheese and Fruit Filling. In a medium-sized bowl add the 2% cottage cheese. Add the maple syrup and lemon juice to the cottage cheese and mix in. In a small bowl add the yolk of an egg, discarding the rest; mix and then stir into cottage cheese until well combined. Slice strawberries and then add the fruit also to the cottage cheese mixture; then set aside.

Prepare the Dessert Crepes. In a medium-sized bowl, sift together flour, sugar and sea salt. In a large mixing bowl combine the eggs, then pour in the flour and mix well until smooth (mixture should be thick). Combine milk and water; then slowly pour into flour and egg mixture, mix and whisking until smooth. An electric hand mixer or an immersion hand blender can be used. Pour in the melted unsalted butter and whisk until smooth.

Heat a large frying pan on medium-high heat (5 to 6 on electric stove), then add about 1/2 teaspoon of coconut oil. A large soup ladle can be used to pour the batter into the pan. Pour about 1/2 cup of batter into the pan and gently tilt the pan, swirling in a circular motion so that the batter coats the surface evenly.

Cook the crepe for about 1 to 2 minutes or until the bottom is light brown. Loosen the crepe with a large flat spatula, and then turn the crepe over and cook its other side for about 1 minute. When crepe is finished cooking, transfer to a large plate lined with a paper towel.

Add another 1/2 teaspoon of coconut oil to the frying pan and repeat the process, starting with adding another 1/2 cup of batter to the hot frying pan. Transfer all the cooked crepes to the plate and then cover with a clean dish-towel to keep them warm and moist.

Put the Crepes Together. To fill, place a crepe in front of you and add about 1/3 cup of the cheese/fruit filling lengthwise in the center of the crepe. Fold in one end then bring one side over and tuck around the filling. Next tightly roll the crepe to seal the filling in, and then set aside on a plate. Repeat until all crepes are filled and rolled.

Heat 1 teaspoon of coconut oil in a large skillet over medium-low (4 on electric stove) heat, and then place a couple of the filled crepes into the hot skillet. Pan-fry the crepes until a light golden brown on both sides, about 2 to 3 minutes per side, then transfer to a serving plate. Repeat until all crepes are cooked. Enjoy cottage cheese berry crepes hot or cold.

Recipe shared by: J. Marshall

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin C, Vitamin K1 and Calcium.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

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~Eat Well, Live Well, Be Well~

Cream of Cauliflower Soup

Cream of Cauliflower Soup

 

Creamy cauliflower soup made with all the warm traditional flavourings of home. For a dairy-free soup, try substituting the milk for coconut milk!

 

 

Cream of Cauliflower Soup

Ingredients             Makes: 6 servings               Time: 1 hour
1 head cauliflower, trimmed of stalks and chopped
1 sweet onion, diced
3 garlic cloves, finely diced
1 carrot, chopped into 1/4-inch to 1/2-inch pieces
1 celery stalk, chopped into 1/4-inch to 1/2-inch pieces
4 cups vegetable broth
2 Tbsp unsalted butter + 2 Tbsp unsalted butter
2 Tbsp brown rice flour ~or~ all-purpose flour
1/4 tsp thyme powder
1/4 tsp sea salt or to taste
black pepper to taste
1 cup milk ~or~ 1 can of coconut milk
1/4 cup fresh parsley, chopped
2 to 3 Tbsp fresh dill, chopped (garnish)

Instructions
Prepare vegetables. Cut the cauliflower heads off the stalks and clean, discarding the rest. Cut the cauliflower into 1-inch to 2-inch pieces. Place the cleaned cauliflower florets into a steamer and steam for about 5 to 7 minutes, or when the thick part of the cauliflower can be easily pierced with a fork. Remove the steaming basket from the pot and allow cauliflower to cool for 5 to 10 minutes.

Dice up a sweet onion and put aside in a small bowl. Finely dice the garlic and chop the celery and carrot and put all together in a medium bowl. Chop up parsley and put aside in its own bowl.

In a dutch oven or large soup pot, warm vegetable broth over medium-high heat, when it begins to boil, reduce to a low simmer and cover with a lid.

Sauté vegetables. In a skillet over medium-low heat (4 on dial of electric stove), melt a couple tablespoons of butter. Add the diced onion and cook for about 4 to 5 minutes or until onions have started to soften and turn translucent. Add the finely diced garlic, chopped carrots and celery and cook for another 5 to 6 minutes, stirring occasionally to prevent burning. The vegetables should not be fully cooked through but have softened. Transfer sautéed vegetable mixture to bowl and allow them to cool for about 5 minutes.

Thicken broth. In a medium sized bowl combine flour, sea salt, black pepper and thyme powder and mix to combine. In a small skillet melt two tablespoons of butter over low heat (3 on electric stove), then add flour mixture to the butter and stir to combine. Then add 1/4 cup of the soup broth to the pan and mix to combine with the flour mixture.

When mixture is combined then add another 1/4 cup of soup broth and whisk until combined. Repeat process a couple more times until 1 full cup of soup broth has been whisked into the flour mixture. The flour/broth mixture should be thick but smooth. Add this thickened mixture back into the large soup pot and mix until combined.

Finely chop vegetables. Place the cooled cauliflower in a food processor and gently chop up the cauliflower fine but not into a puree. Then add the sautéed vegetable mixture and gently chop vegetables to only reduce their size by half and no more. This soup is intended to have a little texture and the chopped carrot and celery also add some nice colour to this otherwise colourless soup. Add this finely chopped vegetable mixture to the warmed vegetable broth and stir to combine. Lastly add chopped parsley and the coconut milk to the soup mixture and stir until combined.

Allow soup to simmer on low for about 15 minutes. Give the soup a final taste test and adjust seasonings to suit taste. Serve soup warm in bowls with a sprinkling of dried or fresh dill leaf for a garnish.

Recipe shared by: J. Marshall

Nutritional Information

*Cauliflower is an excellent source for the essential nutrients Vitamin C and Vitamin K1.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

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~Eat Well, Live Well, Be Well~

Rainbow Vegetable Stir-Fry with Noodles

Rainbow Vegetable Stir-Fry with Noodles

 

A colourful display of sweet and spicy stir-fried vegetables served with vermicelli rice noodles and garnished with sesame seeds.

Rainbow Vegetable Stir-Fry with Noodles

Ingredients                 Makes: 4 servings                  Time: 1 hour
~ Sauce ~
1/2 tsp sesame seed oil
2 tsp honey, liquid
1 Tbsp lemon juice
2 Tbsp purified water
2 Tbsp soy sauce
1 tsp arrowroot starch ~or~ cornstarch
~ Stir-fry Vegetables ~
1/4 cup red cabbage, shredded
1 to 2 carrots, diagonally sliced
1 celery stalk, diagonally sliced
1/2 red onion, julienne
1 red pepper, julienne
3 garlic cloves, finely diced
2 Tbsp ginger root, thin julienne 1/2-inch matchsticks
1/4 cup pineapple, chopped into 1/2 to 1-inch pieces
1/4 cup fresh cilantro and parsley, chopped
4 servings of vermicelli rice noodles
2 Tbsp avocado oil ~or~ coconut oil (for frying)
1 tsp sesame seeds (garnish)

Instructions
Prepare the stir-fry sauce. In a bowl, mix together the sesame seed oil and the honey, stir in the starch, then slowly add the soy sauce, water, lemon juice and mix until combined.

Prepare the vegetables. Thinly shred 1/4 cup of red cabbage, diagonally slice carrots and celery and put aside in a bowl. Julienne a red onion, red pepper and ginger, then finely dice the garlic and put together in a bowl. Chop the pineapple into 1/2 to 1-inch pieces and put aside in another bowl. Chop up the herbs and set aside in their own bowl.

Prepare the rice noodles. Place the rice noodles in a deep mixing bowl. Bring some lightly salted water to a boil and pour over the rice noodles until completely submerged. After 30 seconds, give the noodles a stir with a fork to loosen them up. Rice noodles cook in just a couple minutes, so keep an eye on them.

Slightly under-cook the noodles as they will absorb more moisture when they are added to the stir-fry later on. When noodles have reached the right consistency, immediately drain them through a colander and run under cool water to stop them from cooking further. Toss the noodles with a just a bit of olive oil to keep them from clumping together if you’re not using them right away.

Stir-Fry the Vegetables. It is important to move quickly when preparing a stir-fry to avoid over-cooking the vegetables. Heat the oil in a large skillet or wok over medium-high heat (6 on electric stove dial). Add the bowl of shredded red cabbage, carrots and celery and cook for about 2 to 3 minutes. Flip, toss and stir the vegetables constantly with wooden spoons while cooking to prevent burning and to cook vegetables evenly. Keep the vegetables separate from each other to avoid causing them to sweat instead of fry.

Next add the bowl of red onion, red pepper, garlic and ginger and cook vegetables for about another 2 minutes, continuing to stir vegetables with a wooden spoon. The garlic and ginger should be fragrant, this is when we add the pineapple and cook for another minute.

Add stir-fry sauce. The vegetables should be tender but still crisp. Add the prepared stir-fry sauce while stirring constantly, flipping the vegetables to evenly coat. Cook for about 30 seconds and then remove stir-fry from heat. The vegetables should smell amazing and evenly covered in the stir-fry sauce. Transfer most of the vegetables to a bowl, stir in the chopped herbs and then cover to keep warm.

Add the noodles to sauce. Add the rice noodles to the remaining stir-fry and stir and toss to coat and evenly heat-through. Add a sprinkling of soy sauce if needed. Cook for just 1 minute until noodles have warmed through then immediately remove from heat. Transfer cooked noodles to a serving plate, layered with the vegetables set aside in the bowl and then garnish with a sprinkling of the sesame seeds.

Recipe shared by: J. Marshall

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin A, Vitamin B1, Vitamin C, Vitamin K1, Folate and Iron.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~