Slow Cooker Beef Bone Broth

There’s no denying that bone broth is trendy AF in today’s wellness world. However, the reality of bone broth is that it’s been around for centuries. Although our ancestors likely made bone broth due to a “waste not, want not” mentality (which I can totally get down with), it’s also jam-packed with all kinds of nutrients. While this is not an exhaustive list by any means, here are some nutrients that bone broth contains:

  • Healing compounds like glycine, collagen, proline, and glutamine
  • Easy-to-absorb nutrients like calcium, magnesium, phosphorus, silicon, and sulfur
  • Anti-inflammatory compounds like condroitin sulfate and glucosamine

What do these nutrients do for the body? I’m so happy that you asked. Regular consumption of the above nutrients has the power to:

  • Heal leaky gut syndrome
  • Support the immune system
  • Improve joint and bone health
  • Eliminate food intolerances and allergies
  • Reduce cellulite and wrinkles
  • Boost cellular and liver detoxification

As someone who’s not a big meat eater, it’s important to me that I consume animal-based products mindfully. That’s why, when it comes to bone broth, one of my favorite brands is Kettle & Fire. So many “bone broths” on the market are a far cry from the real deal, but this company knows what’s up. Their bones come from 100% grass-fed, antibiotic-free, and hormone-free cattle. Their vegetables and herbs are organic. Their broth is slow-simmered for 20+ hours. Of course, with all of those wonderful things comes a hefty price tag. Once I could no longer keep up with my bone broth habit, I did some math and determined that making my own bone broth would be much more economical.

There are two crucial steps in the bone-broth-making process that cannot be missed! The first step, blanching, is crucial because it removes the nasty bits from the bones. You don’t want that funk in your broth! The second step, roasting, is arguably even more crucial because this is what gives the broth its dense, savory flavor. Skip this step and your bone broth will be…meh.

While we’re on the topic of flavor, let’s talk salt. Personally, I don’t add salt to this recipe because I prefer to season my broth just prior to consumption, depending on what I’m using the broth for at the time. Although I love to incorporate it into my cooking, more times than not, I simply heat it up, season it with some Himalayan salt, and sip it from a mug.

Making your own bone broth is not only economical, but also ridiculously easy. Throw some stuff in a pot, throw some stuff in the oven, throw some stuff in a slow cooker…BOOM! In terms of both nutrients and flavor, the longer your broth simmers, the better. So, as a nurse who works 12 hours shifts that leave me away from the home for at least 14 hours, I usually whip up a batch just prior to leaving for work. The delicious smell that I come home to is an added bonus.

Now, I present to you the recipe, which yields approximately 12 cups (96 oz) of broth.

What you’ll need:

  • 3 lbs beef marrow bones
  • 3 carrots, chopped into sticks
  • 3 celery stalks, chopped into sticks
  • 1 large yellow onion, cut into eighths
  • 4 sprigs oregano (or herb of your choice)
  • 12 cups filtered water

What you’ll do:

  • Preheat the oven to 425ºF
  • Add the bones to a large pot, cover with water, and bring to a boil for roughly 20 minutes; after 20 minutes has elapsed, remove from heat
  • Using tongs, remove the bones from the water and add to a baking sheet lined with foil; roast in the oven for 1 hour, turning halfway through
  • Add all solid ingredients to your crockpot; cover with filtered water and cook on low for 12+ hours
  • Once your desired cook time has elapsed, strain through a fine meshed sieve and discard the solid ingredients

Storage:

  • Store the broth in four 32 oz mason jars, filling no further than the 24 oz line; this will prevent the jars from breaking as the broth freezes
  • Once the broth has been poured into mason jars, allow it to cool in the refrigerator prior to freezing; this will also prevent the jars from breaking as the broth freezes
  • I prefer to leave a jar in the refrigerator so that I have some readily available to me

Summer Veggie White Pizza with Garden Herb Crust

Anyone who has been following my blog for a while knows that I love making homemade pizza. As far as I’m concerned, if the dough isn’t from scratch, it isn’t homemade. Since the last pizza recipe that I’ve posted, I’ve come to several conclusions, and they are as follows:

  • I am NOT a fan of my pizza stone. The crust turns out way too fluffy for my taste. I’ve decided that I’m a thin crust kinda gal. The crispier the better! With that being said: a free pizza stone is available to a good home! Any takers?
  • Using the dough hook that came with my KitchenAid has been a complete game changer. No kneading necessary?! Um, sign me up! Since I know that most people aren’t as bougie as me when it comes to kitchen gadgets, I’ll continue to post my old school recipe that requires kneading. (But seriously, if you’re an avid pizza dough maker, consider the investment.)
  • Garden herb crust is WHERE IT’S AT. How have I not thought of this sooner?! With an abundance of garden herbs at my fingertips all summer long, it couldn’t have been easier to whip up. 

The star ingredients of this pizza were inspired by most recent CSA pickup. Zucchini and sweet corn are quintessential summer ingredients that I was extremely excited to put to use. However, let’s talk about the real star: Claudio’s whole milk ricotta. OMG. If you are in the Philadelphia area, I urge you to head to the Italian Market to pick some up. I guarantee that it is some of the best ricotta that you will ever taste. The second that I laid eyes on it at my most recent CSA pickup, I knew that white pizza was in my immediate future. 

PART 1: THE DOUGH

What you’ll need:

  • 1 cup warm water
  • 1 tbsp. active dry yeast
  • 3 cups all-purpose flour
  • 1 tbsp. pure cane sugar
  • 1 tbsp. sea salt
  • 2 tbsp. avocado oil
  • 1/4 cup finely chopped fresh herbs (any variety will do; I used equal parts parsley, basil, oregano, and tarragon)

What you’ll do:

  • Combine warm water and yeast in a small bowl; stir and allow to sit for 5 minutes
  • In a large bowl, combine the flour, sugar, and salt; mix together with a whisk
  • Add the yeast mixture, avocado oil, and herbs to the large bowl; mix with a hand mixer until the dough forms
  • On a well-floured surface, knead the dough for about 5 minutes, adding additional flour if necessary
  • Form the dough into the shape of a disk; place into a well-oiled bowl and cover with a damp cloth; allow to rise for at least 2 hours

PART 2: THE PIZZA

What you’ll need:

  • Dough
  • 1 tbsp. truffle oil
  • 1 cup shredded asiago 
  • 8-10 pieces shaved zucchini 
  • 12-14 heaping tsp. ricotta
  • 1/4 cup sweet corn
  • Crushed red pepper flakes 

What you’ll do:

  • Preheat the oven to 425 ºF; meanwhile, roll the dough onto a baking sheet
  • Next, brush the truffle oil onto the dough
  • Then, sprinkle the asiago over the truffle oil, and arrange the zucchini and and ricotta as pictured
  • Lastly, sprinkle the sweet corn on top
  • Bake in the oven for approximately 15 minutes, or until the crust is golden brown
  • Garnish with desired amount of crushed red pepper

Sesame Salmon Noodle Bowls

Recently, I hit up the local Asian market with my friend, Rachel. While many items caught my eye, sweet potato vermicelli and exotic mushrooms inspired this dish, fo sho. I can’t wait to scope out some Asian-inspired recipes and head back with some more purposeful shopping in mind. 

Let’s talk sweet potato vermicelli, also known as “glass noodles.” Made entirely from sweet potato starch, they are gluten-free and therefore lower in calories than many varieties of noodles. When food is healthy, filling, and delicious, you know you’ve got a winner. 

PART 1: THE NOODLES

What you’ll need: 

  • 1 tsp. Himalayan salt
  • 2 bunches sweet potato vermicelli 
  • 2 tbsp. honey
  • 1 tbsp. soy sauce
  • 1 tbsp. avocado oil
  • 1 tbsp. toasted sesame oil
  • The juice of 2 limes
  • 1 tbsp. ghee
  • 1 cup mushrooms (I used a mixture of maitake and beech)
  • 3/4 cup carrots, shredded
  • 3/4 cup red cabbage, chopped fine
  • 1/4 cilantro, chopped

What you’ll do:

  • Add the Himalayan salt to a pot of water and bring to a boil; once boiling; add the sweet potato vermicelli and cook for approximately 5 minutes, stirring occasionally; strain and rinse with cold water; add to a medium mixing bowl and chill in the fridge
  • Add honey, soy sauce, avocado oil, toasted sesame, and lime juice to a food processor; blend until smooth; set aside
  • Over medium heat, melt the ghee in a medium-sized pan; once melted, add the mushrooms and sauté until soft, approximately 5 minutes
  • Add prepped mushrooms, carrots, cabbage, and cilantro to a large mixing bowl; set aside

PART 2: THE SALMON

What you’ll need:

  • 2 salmon fillets 
  • 1 tbsp. avocado oil
  • 2 tbsp. honey
  • The juice of two lines
  • Cracked black pepper to taste
  • Himalayan salt to taste
  • 1 tsp. white sesame seeds
  • 1 tsp. black sesame seeds

What you’ll do:

  • Preheat your oven to broil and add the salmon fillets to a baking sheet lined with aluminum foil
  • Meanwhile, in a small mixing bowl, combine the honey, lime juice, pepper, and salt; brush both sides of the salmon fillets with the mixture
  • Add the white and black sesame seeds to a small mixing bowl and stir until combined; sprinkle onto the top of each salmon fillet; broil for 8 minutes

PART 3: ASSEMBLY

What you’ll need:

  • Prepped sweet potato vermicelli (above)
  • Prepped dressing (above)
  • Prepped veggies (above)
  • Prepped salmon (above)
  • 2 tbsp. green onion, chopped
  • 2 tbsp. cilantro

What you’ll do:

  • Add the sweet potato vermicelli and dressing to the veggie mixture; stir until just combined; divide between two bowls
  • Place the prepped salmon atop the noodles; garnish with the green onion and cilantro 

Sweet Potato Chili

I know this chili isn’t much to look at, but it is so. damn. good. I’m in the midst of a 30-day cleanse that allows me to eat one healthy meal per day. Yes, one meal per day, people! Otherwise, we’re talking shakes, celery, and cucumbers. Knowing the extent to which I love food, I’m sure you can imagine how much I look forward to my one and only meal. That’s why I had to make it extra special. 

What I love about this chili is that, despite being hearty and filling, it’s chock full of healthy ingredients. I decided to add sweet potato for some extra nutrients, and I am so happy that I did. Also, this chili is a meal prepper’s dream, as one batch yields five servings and takes only an hour to make. I think it goes without saying that this is 100%, without a doubt my new go-to chili recipe.

What you’ll need:

  • 2 tbsp. avocado oil
  • 6 cloves garlic, minced
  • 1/2 a medium red onion, chopped
  • 1 lb. ground bison
  • 28 oz. can crushed tomatoes
  • 15 oz. can pinto beans, drained
  • 15 oz. can kidney beans, drained
  • 2 small sweet potatoes, peeled and cubed
  • 1/2 cup vegetable broth
  • 1 tbsp. dried cilantro
  • 1/2 tbsp. chipotle powder
  • 1/2 tsp. cayenne pepper
  • 1/2 tsp. Himalayan salt
  • Garnish: lime wedges, non-fat Greek yogurt, and corn chips

What you’ll do:

  • First, add the avocado oil, garlic, and onion to a large pot; sautée over medium heat until soft, approximately 3 minutes
  • Then, add the ground bison and, using a flipper, break into smaller pieces; flip every so often until browned through, approximately 5 minutes
  • Next, add the crushed tomatoes, beans, sweet potatoes, broth, and spices; stir until all ingredients are combined
  • Turn the heat to its lowest setting and allow to simmer for approximately 45 minutes, stirring occasionally
  • Serve in individual crocks and garnish each with a lime wedge, a generous dallop of Greek yogurt, and several corn chips

Garlic Confit Hummus

img_1437-2

My mind is pretty blown as to how I haven’t posted this recipe until now. Of course, I make all kinds of whacky, flavored hummus on the reg (sweet potato, beet, and roasted red pepper, to name a few). However, this classic hummus is without a doubt my go-to. This recipe has two parts to it: the garlic confit and the hummus itself. As far as I’m concerned, the garlic confit is what makes it!

What is garlic confit, you ask? Garlic confit simply translates to garlic cloves poached in extra-virgin olive oil. This method of cooking garlic results in a more tender, less poignant, and slightly sweeter version of raw garlic. I recommend making enough to ensure that you have plenty leftover to use in other recipes. I love it for sautéing veggies, incorporating into homemade salad dressings and marinades, and simply spreading onto crusty Italian bread. An added bonus? Your place will smell amazing! You’re welcome in advance. ;)

img_1441-2

PART 1: THE GARLIC CONFIT

What you’ll need:

  • Garlic cloves
  • EVOO

What you’ll do:

  • Pre-heat the oven to 275°F
  • Place the cloves onto the bottom of a glass baking dish
  • Cover the cloves in EVOO
  • Bake for approximately 1 hour
  • Store in a mason jar at room temperature

img_1436-1

PART 2: THE HUMMUS

What you’ll need:

  • 2 cans of chickpeas, drained
  • 2 tbsp. tahini
  • 2 tbsp. garlic confit EVOO
  • 8-12 garlic confit cloves
  • The juice of 2 lemons
  • 1 tsp. cumin
  • 1 tsp. sweet paprika
  • Himalayan salt to taste
  • Optional: pine nuts

What you’ll do:

  • Add all ingredients to a food processor
  • Blend until smooth
  • Spoon into a serving bowl
  • If you’re feeling extra fancy, garnish with EVOO, sweet paprika, and pine nuts