Chicken Bone Broth

Bone broth is SO simple to make, it just takes a little time.

I recommend making it on the weekend unless you have time in the morning to strain and jar.

Why use bone broth instead of chicken broth or stock?

Chicken broth is cooked for a shorter amount of time and doesn’t allow for all the nutrients from the bones to get released.  You can definitely tell the difference in the color between regular broth and bone broth.

Bone broth is cooked for 8-10 hours on low heat, typically done in slow cooker.  This allows time for the bones to release all their glory – collagen, glutamine, gelatin, glycine, and proline.

Collagen helps repair the gut lining, strengthens our hair, skin, and nails, it is found in our bones, cushions our joints, and replaces dead cells. It’s important to supplement with collagen because as we age our body produces less and the elasticity of our skin weakens.

Glutamine helps strengthen muscles, gut lining, and immune system. Glutamine is produced in our muscles and if you are sick or weak, adding additional glutamine can help repair any damage.  It’s been used to help cancer patients undergoing radiation treatment, trauma victims, and those who suffer from digestive diseases such as Crohn’s disease and Ulcerative Colitis.

Gelatin protects the joints, also contains collagen, strengthens the gut lining for better digestion and can help treat osteoarthritis and rheumatoid arthritis.

Glycine is beneficial for brain and mental health, it protects our organs such as the liver and kidneys to help eliminate toxins properly, it also helps with digestion and getting quality sleep.

Proline helps make collagen, cushions joints, it is heart protective and repairs tissue.

This is why so many are on the bone broth wagon, it’s so healing to the body!

So let’s get to making some!

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Chicken Bone Broth
The ultimate healing broth!
Cuisine Soup
Prep Time 10 minutes
Cook Time 10 hours
Servings
people
Ingredients
Cuisine Soup
Prep Time 10 minutes
Cook Time 10 hours
Servings
people
Ingredients
Instructions
  1. In a slow cooker, add chicken bones, herbs, vegetables, apple cider vinegar, salt, and pepper.
  2. Fill the slow cooker with filtered water, about 3/4 full. This should cover the bones by 1 inch.
  3. Turn slow cooker on low setting and cook for 10 hours.
  4. Let bone broth cool a bit before straining.
  5. With a set of tongs remove chicken bones and vegetables and discard in the trash.
  6. Strain the liquid through a fine mesh collander into a bowl.
  7. Laddle or pour bone broth into freezer safe jars, leaving about an inch of space to expand if freezing.
  8. Once the broth is completely cooled, you can place in fridge or freezer.
  9. ~Enjoy!
Recipe Notes

*Herbs- I recommend using fresh herbs.  You can do a combo of a few sprigs of oregano, thyme, rosemary.

You can also use lemon grass stalks and fresh ginger.

Another combo is oregano, rosemary, and basil.

You can really add whatever you have on hand and it will turn out great.

The bone broth will last up to 1 week in the fridge or up to 1 year in the freezer.  You can also use silicone molds and make ice cubes and throw into any dish you are cooking.

I love to sip on warm bone broth, use it in soups as the base, and cook rice with it.

*Apple Cider Vinegar helps to draw out all the healing properties of the bones.

Once the bone broth is chilled from the fridge you will notice it will jiggle a bit.  This means you successfully pulled the gelatin from the bones!

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Healing Chicken Soup

Although it’s warmer outside and soup might not sound so appealing, many of us will find ourselves suffering from allergies or the next round of viruses floating around.

I know for me personally I was knocked down hard from allergies this past week and now my son is dealing with his asthma.

So I decided it was time to bring out the big guns.  Bone broth and herbs.

Bone broth is good for healing of the gut, provides natural collagen for our skin, nails, hair and joints.  It also provides gelatin which helps our bones move without grinding together,  it provides a cushion in between our joints.

Bone broth is overall healing for our entire body.

I added Oregano not only for taste but for its health benefits as well. Oregano is great for helping with inflammation and upper respiratory infections.

Thyme is great for treating bronchitis and sore throats.

Sage is amazing for reducing inflammation in our body and boosting the immune system.

Lemon is a great source of Vitamin C and helps to treat throat infections.

While I made this soup geared toward our upper respiratory allergies, it would be helpful with so many other ailments like the flu, digestive problems, or overall just feeling like crap.

So let’s do this and get to feeling better!

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Healing Chicken Soup
A soup with real health benefits!
Course Main Dish
Cuisine Soup
Prep Time 10 minutes
Cook Time 50 minutes
Servings
people
Ingredients
Course Main Dish
Cuisine Soup
Prep Time 10 minutes
Cook Time 50 minutes
Servings
people
Ingredients
Instructions
  1. In a large stock pot on med-high heat, add bone broth, water, and chicken. Boil for about 20-30 minutes until chicken is done.
  2. Take chicken out of pot and shred with a fork.
  3. Add carrots, celery, salt, pepper, oregano, thyme, and sage to the stock pot and simmer for about 10 -15 minutes until carrots and celery are cooked.
  4. Add shredded chicken back to the stock pot and squeeze half a lemon into the broth.
  5. Stir and taste to see if you need additional salt.
  6. ~Enjoy and feel better!
Recipe Notes

You can add onion and garlic if you choose.  I didn't not because they don't agree with me.

We paired the soup with a little wild rice.

Many stores are carrying bone broth now, but you can make your own very easily, see recipe here.

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Shrimp Pesto With Zucchini Noodles

We have a little herb garden growing in a pallet in our back yard and the basil is doing quite well!  So much so I needed to trim it and do something with the leaves.

Well, that was an easy decision ~ Pesto!

Randy said he didn’t like pesto when we first met and I haven’t really made it except to use on pizza, so I asked if he’d give it a try.

He said he would so I got busy with dinner!

Traditionally pesto is made with pine nuts, but I didn’t have any on hand so I went with walnuts and it was yummy.

It coats the dish nicely bringing the shrimp and zucchini noodles together.

I’m getting hungry just thinking about this dish….

So ~ let’s get to it!!

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Shrimp Pesto With Zucchini Noodles
Simple easy dish to make. Great spring/summer option!
Cuisine Italian
Prep Time 15 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Cuisine Italian
Prep Time 15 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Instructions
  1. In a food processor, add basil leaves, Parmigiano Reggiano cheese, walnuts, garlic clove and a pinch of salt. Start the food processor and slowly drizzle in olive oil until the pesto reaches a nice consistency. Let the processor go for a couple of seconds longer and then set aside.
  2. In a large non-stick pan, add 1 tbs of olive oil and heat over medium heat.
  3. Season the shrimp with salt, pepper and garlic powder and add to pan. Cook about 3-5 minutes per side or until done. Remove the shrimp from pan.
  4. Add in zucchini noodles and cook for about 5 minutes, test a noodle for your desired doneness.
  5. Add pesto into the pan and stir to coat the noodles.
  6. Evenly distribute the pesto noodles in a bowl and top with shrimp
  7. ~Enjoy!
Recipe Notes

Many grocery stores carry veggie noodles in the produce section if you don't have a spiralizer.

If you don't have a food processor you can use a blender to make the pesto.

Chicken would be a great substitute if you don't eat shrimp.

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Grilled Chicken Stuffed With Spinach, Goat Cheese and Sun-Dried Tomatoes

It’s Sunday afternoon and I am sitting on the couch watching the NBA playoffs with Ayden.  We are watching Golden State Warriors vs Portland Trail Blazers.  He’s a die-hard Warriors fan!  He knows so much about the players, he was just telling me Stephan Curry’s wife has her own restaurant and we needed to go there and eat LOL!!

Well speaking of food, I thought I should share this yummy recipe I made last week.  It’s no secret that chicken is a great source of lean protein, but it can be so boring, right?  This recipe is not boring, that’s for sure!!

It’s a play off my all time favorite pizza with chicken, spinach, goat cheese and sun-dried tomatoes.  These flavors just work really well with each other!!  But I kicked it up a notch and added herbs from our garden into the goat cheese and instead of baking the chicken I wanted that chargrilled flavor from the grill.

It was a success!!

So…let’s get on with this recipe, shall we?

PS.  Ayden is also giving me pointers he’s learning in English class 😂, apparently, when you use dots you only need three to get your point across…

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Grilled Chicken Stuffed With Spinach, Goat Cheese and Sun-Dried Tomatoes
Delicious and rich in flavor, no boring chicken here!
Course Main Dish
Cuisine Italian
Prep Time 10-15 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 10-15 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Instructions
  1. Preheat and clean grill, place heat on low to med-low setting. Our grill gets really hot so low setting works for us.
  2. In a small bowl mix goat cheese and herbs together. In another bowl add a big a handful of spinach and set out about 16 sun-dried tomatoes (3-4 per each chicken breast).
  3. On a cutting board take each chicken breast and cut a slit in the center of the breast with a sharp knife cutting 3/4 the way through.
  4. Add a layer of the herbed goat cheese to the inside of the chicken breast
  5. Add a thin layer of spinach leaves
  6. Add 3-4 sun-dried tomatoes
  7. Fold the chicken together being careful of keeping the insides intact and secure the ends with 3-4 toothpicks
  8. Season both sides of the chicken with salt, pepper and garlic
  9. Spray grill with oil spray unless you have a well seasoned grill
  10. Add chicken to grill and cook for about at least 10 minutes per side. Use your judgement if you feel it should go longer.
  11. ~Enjoy!
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Healthy Hack – Smoked Salmon and Goat Cheese Egg Muffins

I absolutely love scrambled eggs with smoked Salmon and Cream Cheese, it’s rich, decadent and great for a weekend brunch!

So I got to thinking why not upgrade the ingredients a bit and turn these babies into muffins? With the Eggs, Salmon and Goat Cheese you are getting a great balance of fat and protein that will turn on your metabolism and keep your brain focused for hours!

Also, I needed to save some time this week and the muffins will get me through for three mornings as I will be having 4 each morning.

I had about an hour to prep some food for the week this past Sunday in between soccer games and these fit perfectly in this time frame along with cooking up some chicken and rice for the week.

They are easy to make and great if you need to heat and go!

Once they cooled I stored in a large zip lock baggie and laid flat in the fridge.

So let’s get to it!

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Smoked Salmon and Goat Cheese Egg Muffins
Delicious and Satisfying!!
Course Breakfast
Prep Time 10 minutes
Cook Time 25 minutes
Servings
people
Ingredients
  • 12 whole Eggs you can substitute egg whites if you prefer
  • 4 oz Smoked Salmon look for nitrate free if possible
  • 4 oz Goat Cheese
  • 1 bag Baby Spinach you won't use the whole bag
  • 1/2 tsp Salt I used Pink Himilayan
  • 1 pinch Pepper small pinch
  • 1 tsp Dill optional - can be fresh or dried
  • Cooking Spray to coat muffin pan, I used Organic Olive Oil Spray
Course Breakfast
Prep Time 10 minutes
Cook Time 25 minutes
Servings
people
Ingredients
  • 12 whole Eggs you can substitute egg whites if you prefer
  • 4 oz Smoked Salmon look for nitrate free if possible
  • 4 oz Goat Cheese
  • 1 bag Baby Spinach you won't use the whole bag
  • 1/2 tsp Salt I used Pink Himilayan
  • 1 pinch Pepper small pinch
  • 1 tsp Dill optional - can be fresh or dried
  • Cooking Spray to coat muffin pan, I used Organic Olive Oil Spray
Instructions
  1. Set oven to 375 F. Coat a 12 cup muffin pan with cooking spray
  2. In a medium sized bowl, crack the 12 eggs and whisk until combined. Whisk in salt, pepper, and dill
  3. Remove smoked salmon from package and chop up into small pieces
  4. Add a thin layer of spinach leaves to bottom of muffin cups
  5. Next evenly disburse the smoked salmon in each muffin cup
  6. Then evenly disburse goat cheese in each muffin cup
  7. Lastly, fill each muffin cup with egg mixture until about 3/4 way full
  8. Bake for about 12-15 minutes, then rotate the pan and bake for another 13 minutes.
  9. ~Enjoy!
Recipe Notes

The muffins will puff up a lot, but once you remove from the oven to cool they will shrink back down.

Let the muffins cool for about 10 minutes before removing from the pan.

Nutritional Data based on cooking spray and whole eggs:

Protein 8 grams, Fat 7.5 grams and Carbs 2 grams per 1 egg muffin

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Healthy Hack – Sautéed Shrimp with Lemon Butter Wine Sauce and Veggie Noodles

While I was away last week in New Jersey, my friend Candace and I were in our hotel room watching a little TV.  I hardly ever watch TV but have decided I should watch cooking shows a little more often because it fuels my ideas for healthy hacks on recipes!

We were watching The Rachel Ray show and she did a spin on Gremolata (parsley, lemon zest and garlic).  Instead of garlic, she used walnuts and this got me thinking how delicious it would be to take a version of this and add to a shrimp and veggie noodle dish.

Now you might think OMG there’s butter and wine in this dish, is that healthy?  My answer is YES, butter is a nice choice for a saturated fat, plus we will be matching it up with some monounsaturated fat – olive oil.  The key is to balance out your fats throughout the day.

There is wine but it will cook down and in the scheme of the dish, it’s not a big deal.  It adds flavor and satisfaction.

Let’s talk about the rutabaga right quick and why I chose it for the veggie noodle.  One medium rutabaga has approximately 33 grams of carbs, 9 grams of fiber and 4 grams of protein and you ready for this….. 160% of Vitamin C!!

We are using 1 rutabaga for this dish split between 2 people, so this is a lower carb option compared to regular pasta. The texture is great too as a replacement for pasta!

So here is what I have come up with for this week’s healthy hack.

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Sautéed Shrimp with Lemon Butter Wine Sauce and Veggie Noodles
Sauteed Shrimp in a #SAS (simple and satisfying) sauce tossed with Rutabaga spiralized noodles.
Course Main Dish
Cuisine Italian
Prep Time 20 minutes
Cook Time 30-40 minutes
Servings
people
Ingredients
Gremolata
Main Dish
Course Main Dish
Cuisine Italian
Prep Time 20 minutes
Cook Time 30-40 minutes
Servings
people
Ingredients
Gremolata
Main Dish
Instructions
Gremolata
  1. Heat oven to 400F Place pine nuts on small baking sheet and toast for 8-10 minutes until slightly golden. Check often as your oven might bake quicker.
  2. Zest lemon
  3. Wash and dry parsley and chop about 1 tbs
  4. In a small bowl toss toasted pine nuts, lemon zest and parley and set a side for later
Main Dish
  1. Place a large nonstick pan on the burner over medium heat. Add in extra virgin olive oil.
  2. Once the oil is heated add rutabaga noodles and cook for about 10 minutes, tossing every couple of minutes until half way cooked through, then transfer to baking sheet and bake for another 10-15 minutes until done. (You want the noodles to be done but not soggy, think the texture of pasta for doneness.)
  3. While noodles are baking, add shrimp to heated pan and season with salt, pepper and garlic powder.
  4. Cook shrimp for about 3-4 minutes per side until cooked all the way through and shrimp has a nice pink color. Once cooked remove from pan, place on a plate and set aside.
  5. In the pan, carefully add in wine and butter, scraping the bits from the bottom of the pan to develop a nice flavor. Add in lemon juice, a pinch of salt and pepper and reduce sauce for about 5 minutes.
  6. Remove pan from the heat and add back in shrimp and noodles. Toss to combine the sauce evenly.
  7. Plate up your dish and top with gremolata and freshly grated parmigiano reggiano cheese
  8. ~Enjoy!
Recipe Notes

If you love garlic, you can add chopped or minced garlic and cook up for a couple of minutes before adding wine to the pan.  I love garlic but it does not like me so much!

You can substitute any veggie you love for the noodles, potatoes, parsnips or zucchini would work well too.  If using zucchini, I would just saute in the pan and not bake in oven.

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Healthy Hack – Chicken Piccata

I am so excited to share this recipe!!  I have been hacking my way through different traditional recipes using yogurt and this one turned out so awesome!!

You know that want to lick the plate good?

I really love the yogurt that I use as it has really good strains of live culture probiotics and it is very mild in flavor.  I use the brand White Mountain, but you can use any plain Greek yogurt if this brand is not available to you.

Soooo….. Let’s get started!

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Healthy Hack - Chicken Piccata
A healthy hack on a traditional recipe! I used the brand White Mountain Bulgarian Probiotic Yogurt, but if this is not available look for a full-fat Greek Yogurt with live cultures in the ingredient label.
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 30-40 minutes
Servings
people
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 30-40 minutes
Servings
people
Instructions
  1. On a cutting board slice chicken breasts in half lengthwise (or buy thin cut breasts) and season with salt, pepper and garlic powder.
  2. Zest the lemon and then cut in half and set aside
  3. On medium heat, place large pan on burner and heat olive oil, once oil is heated add in chicken, turn chicken every 5 minutes for 25 minutes until they are cooked through and nicely browned. Remove chicken from the pan.
  4. Add in wine, capers and lemon zest. Use a spatula to scrape the bits off the bottom of the pan. This will add a lot of flavor to the sauce.
  5. Reduce wine to half the amount and turn off the heat
  6. Stir in yogurt
  7. Add a couple of drops of lemon juice
  8. Add in a pinch salt, pepper and garlic powder and stir to combine – taste to see if you need more seasonings.
  9. Enjoy!!
Recipe Notes

Pairings: You could pair this dish with pasta, veggie noodles of your choice or roasted potatoes and a nice salad.

In the featured picture, we used spiralized potatoes tossed with olive oil, salt, and pepper, baked in the oven for about 30 minutes or until tender.

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#SAS Dinner – Stir Fry

Ever since we have been getting our vegetables delivered to our door via www.farmhousedelivery.com, we have found the easiest way to eat the majority of them is to do a stir fry.  It’s such a #SAS (simple and satisfying) way to get in tons of veggies!!

If you are not already aware, I do not like using pre-made packaged sauces.  They are filled with tons of fillers, MSG and preservatives and my body does not react well to them.  I much prefer to control what goes into my food!!

So let’s get down to business and make a #SAS stir fry!!

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Stir Fry
Simply take whatever veggies you have in the fridge chop and add to the stir fry. Some ideas are carrots, mushrooms, colored bell peppers, onions, bamboo shoots, broccoli, cabbage, cauliflower, celery, kale, swiss chard, zucchini, cherry tomatoes, etc.
Cuisine Asian
Prep Time 10 minutes
Cook Time 15-20 minutes
Servings
people
Ingredients
Cuisine Asian
Prep Time 10 minutes
Cook Time 15-20 minutes
Servings
people
Ingredients
Instructions
  1. In a small bowl, add soy sauce, lime juice, maple syrup and sriracha. Mix together and taste, you might find you need a touch more maple syrup or it's fine as is.
  2. Chop all veggies to equal sizes and set aside.
  3. Very lightly salt your protein choice as there will be enough salt in the sauce. Season with pepper and garlic powder as well.
  4. In a large pan or wok, heat up coconut oil on medium-high heat. Once pan is heated add protien source and cook until done and remove from pan.
  5. Add veggies to the pan and cook to desired tenderness. Add your protein choice back to the pan and add sauce. Mix all together until sauce is well combined with protein and veggies. Add in cilantro, mix together and remove the pan from the heat.
  6. Serve in a bowl and enjoy!!
Recipe Notes

If using chicken, beef or pork be sure to cut into small sizes about 1-inch pieces before cooking.  This will cut down on your cooking time and you won't have big chunks of meat in your stir fry.

You can enjoy this dish with rice or vermicelli pasta if you wish!

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