Easy Bone Broth

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The benefits of bone broth are endless - gut healing, nutrient dense, immune boosting, healthy skin-promoting - you name it. Bone broth is one of the longest lasting health trends, but it’s not a trend at all because it’s stood the test of time and people are coming back to it again and again because of it’s multitude of benefits.

I don’t follow a recipe anymore, but use the same basic staples each time. You’ll find that as you make it more and more, you can just throw everything in the instant pot or slow cooker and walk away. Once it’s finished you can either keep it simmering and ladle it out and drink it (or use it for soups etc.), or strain it and store it in the fridge or freezer.

Basic staples for making bone broth:

Organic chicken carcass OR marrow bones (4-8 of them, depending on their size) OR chicken feet (I’ve never used feet but apparently they make a better bone broth because of all the collagen they contain)

Veggies - I usually use 2 stalks of celery, 2 carrots, 2 onions, maybe a clove of garlic - all roughly chopped in large chunks

Apple cider vinegar - 2 tbsp, which helps to pull the goodness out of the bones

Water - enough to cover all the ingredients / fill the pot

Cheesecloth

Mason jars for storage

Cooking:

Once everything is chopped and in the instant pot I will cook on high pressure for 2 hrs. If you’re using a slow cooker you can cook it for 48 hrs, topping it up with water to cover everything ever 12 hrs or so.

When it’s ready I will sometimes keep the instant pot brewing on slow cook and drink it over a course of a few days, and anything remaining gets strained and put in glass jars.

To strain:

Place a large colander in a large pot and using a slotted spoon scoop our the large chunks of bones and veggies. Allow those veggies to strain their broth as you continue with the pot

Cut out a 12” by 12” piece of cheesecloth and fold a few times to make a smaller square which should fit over the mouth of a mason jar. Secure the cheese cloth to the mason jar using an elastic band. Gently press down in the centre of the mouth of the mason jar so that the cheese cloth dips down into the jar. This is helpful for the next step.

Ladle the broth into the mason jar slowly. If you plan to freeze some, don’t fill the jars too high so as to leave room for expansion of the liquid, to prevent the jar from breaking.

To serve:

To drink bone broth as a warm and comforting beverage I will usually add 2-3 tbsp of coconut cream (from a can) and sea salt to taste.

Enjoy!

My favourite warming winter stew - Sweet Potato, Chickpea, and Spinach Coconut Curry

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Adapted from Angela Liddon’s Oh She Glows Everyday

4 tbsp coconut oil
2 tbsp cumin seeds
2 medium onions, finely chopped
1 tsp fine sea salt, to taste
6 large cloves of garlic, minced
4 tsp powdered ginger
2 tsp ground turmeric
2 tsp ground coriander
1/4 tsp red pepper flakes 
2 medium/large sweet potatoes, peeled and cut into 1/2 inch cubes
2 (14 oz) cans chickpeas, drained and rinsed
1 (28 oz) can diced tomatoes, with juices
2 (14 oz) cans full fat coconut milk
1 (5 oz) package baby spinach

Heat the oil in a large saucepan over medium heat. Add the cumin seeds and let them brown slightly for a few minutes, being careful not to burn them. Stir in the onion, and cook until it's translucent. 
Add the garlic, ginger, turmeric, coriander and red pepper flakes and stir until the garlic softens.
Add in the sweet potatoes, chickpeas, tomatoes and coconut milk. Stir to combine, cover and simmer over medium heat for 20-30 mins, until the potatoes are fork tender. At this point, take a potato masher and gently mash about 1/3 of the mixture to thicken the sauce. 
Stir in the spinach and allow to wilt. Season with salt and pepper to taste. 
Serve on a bed of cooked grains like brown rice or quinoa and garnish with lemon or lime. 
Enjoy! 

Pumpkin Spiced Granola

I can't get enough of this granola this fall. Packed with protein, fibre and healthy fats, it will keep you satisfied and energized for hours. Adapted from the original recipe from Angela Liddon @ ohsheglows.com

Ingredients

3 cups of your choice of nuts - I usually use a combo of almonds, walnuts, brazil nuts, cashews, pecans - whatever I have in the fridge or freezer. 

1 cup rolled oats (gluten free, if possible)

1/2 cup pumpkin seeds

1/2 cup shredded unsweetened coconut

1/2 cup honey, melted

1/4 cup hemp hearts

1/4 cup flax seeds, or ground flax

2 tbsp coconut oil, melted

3 tbsp pumpkin puree

1 tbsp vanilla extract

1 tbsp ground cinnamon

3/4 tsp ground nutmeg

1/2 tsp ground ginger

1/2 tsp sea salt

Directions

Soak the nuts and pumpkin seeds for a few hours, or overnight. This step is optional, but recommended. Pour the nuts into a colander and rinse with cool water. Drain well, spread them onto a dishcloth and gently move them around to dry. Start here if you skipped the soaking. Place the nuts and pumpkin seeds in a food processor fit with and S-blade and pulse for about a minute until the nuts are well incorporated and are a good size for your liking. Prepare the rest of the ingredients in a large bowl, large enough to eventually accommodate all the nuts. Whisk together the honey, flax, coconut oil, pumpkin puree, vanilla extract, and spices. Add the nuts to the bowl, as well as shredded coconut, oats and hemp hearts. Mix well. Preheat the oven to 175 C and prepare 2-3 large cookie sheets with parchment paper. Spread the granola in a thin layer evenly on the baking sheets and pop them in the oven. After about an hour, gently mix the granola around with a spatula. Bake for about another 45 mins. The granola should be golden brown, but not burnt. I've tried baking at a higher temperature and it burns quite easily, so learn from my mistakes! I also tend to use about 4 cups of nuts because I like it a little less sweet (and want it to last longer!) but will sometimes add raisins to the bowl if I need a bit more sweetness. Enjoy with some unsweetened milk of your choice and fresh blueberries or raspberries. 

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