Simmering bones over low heat for an entire day will create one of the most nutritious and healing foods there is. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain. (Source)

You can use this broth for any recipe that calls for chicken broth, soups, stews, or drink it straight. I love drinking a glass of it immediately after it is done. The broth can also be frozen for future use in mason jars. The “skin” that forms on the top is the best part. It contains valuable nutrients, such as sulfur, along with healthful fats, so just stir it back into the broth.

Healing Benefits of Bone Broth

Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion.

Inhibits infection caused by cold and flu viruses, etc.: A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection.

Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage.

Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis (whole-body inflammation). Glycine also has calming effects, which may help you sleep better.

Promotes strong, healthy bones: As mentioned above, bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation.

Promotes healthy hair and nail growth, due to the gelatin in the broth. (Source)

“Good broth will resurrect the dead.” ~South American proverb

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Crock Pot Bone Broth

Prep Time: 10 minutes

Cook Time: 24 hours

See Detailed Nutrition Info on

WholeFoodRealFood.com

Ingredients

• 4 pounds chicken bones
• 12 cups water (or enough water to cover bones)
• 2 stalks celery, chopped
• 2 carrots, chopped
• 1 onion, quartered
• 2 tsp dried thyme or 1 sprig fresh thyme
• 1 bay leaf
• 1 tbsp apple cider vinegar
• 1 tbsp Himalayan pink salt

Instructions

1. Place the chicken bones, water, celery, carrots, onion, thyme, bay leaf, vinegar and salt in a slow cooker.
2. Cook on Low setting for 16-24 hours.
3. Strain before using, and discard vegetables.

Crock Pot Chicken Broth

• 4 pounds chicken bones
• 12 cups water (or enough water to cover bones)
• 2 stalks celery, chopped
• 2 carrots, chopped
• 1 onion, quartered
• 2 tsp dried thyme or 1 sprig fresh thyme
• 1 bay leaf 
• 1 tbsp apple cider vinegar
• 1 tbsp Himalayan pink salt

1. Place the chicken bones, water, celery, carrots, onion, thyme, bay leaf, vinegar and salt in a slow cooker.
2. Cook on Low setting for 16-24 hours.
3. Strain before using, and discard vegetables.

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Butternut squash is rich in dietary fiber, vitamin C, vitamin A and beta-carotene. It is also a good source of important minerals as well, especially magnesium, manganese, iron, copper, potassium, calcium, phosphorus and zinc. We use butternut squash in dishes we used to use potatoes in because it is far higher in antioxidant content and most vitamins and minerals that potatoes. It also has more fiber and less calories. The nutrition in butternut squash makes it a far more healthy food than potatoes in just about every measurement. Whether roasted, steamed or mashed, it makes a great tasting replacement.

Look for rock-hard specimens that feel heavy for their size with dull rinds (the glossy ones might appeal to your aesthetic, but it means the squash is either very young or has been waxed to extend its shelf life). If the shell isn’t super hard or the skin scrapes off easily with your fingernail, the squash is either before or after its prime. If the stems are attached, dry and corky ones indicate full maturity and a good choice. Look for smooth, unblemished skin. Your butternut squash will keep for a considerable time in a dry, dark place – ranging from 1-4 months. Don’t store  your squash whole in the fridge or the freezer – but cut it into small pieces first. Otherwise it will turn to highly unsavory mush. (Source)

Here are instructions on how to peel and cut a butternut squash. If you don’t have a lot of time to prep this dish, many stores sell pre-cut butternut squash, which will save you time. The pre-cut squash will likely not be organic, however butternut squash is not among the most pesticide-laden foods according to the Environmental Working Group. Thus, it would not be the end of the world if you purchased conventional butternut squash :).

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Slow Cooker Butternut Squash

Prep Time: 20 minutes

Cook Time: 6 hours

Total Time: 6 hours

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food. www.wholefoodrealfood.com

Ingredients

• 1 butternut squash
• 1/3 cup apple juice (fresh squeezed is preferable)
• 1/4 cup ghee or organic butter
• 1/2 tsp cinnamon
• Himalayan pink salt (any salt will work)

Instructions

1. Pour apple juice in slow cooker. If you have a juicer, the juice of one large apple is sufficient.
2. Place butternut squash cubes in slow cooker.
3. Melt ghee/butter. Stir in cinnamon.
4. Pour over butternut squash.
5. Cook on low for 6 hours.
6. Sprinkle generously with salt.
7. Enjoy!

Slow Cooker Butternut Squash

• 1 butternut squash
• 1/3 cup apple juice (fresh squeezed is preferable)
• 1/4 cup ghee or organic butter
• 1/2 tsp cinnamon
• Himalayan pink salt (any salt will work)

1. Pour apple juice in slow cooker. If you have a juicer, the juice of one large apple is sufficient.
2. Place butternut squash cubes in slow cooker.
3. Melt ghee/butter. Stir in cinnamon.
4. Pour over butternut squash.
5. Cook on low for 6 hours.
6. Sprinkle generously with salt.
7. Enjoy!

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The recipe comes from Kathy at Food.com. I tweaked it a bit to make it less spicy for my kids. The first time I made it, they complained it was too spicy. Thus, if you prefer non-spicy I suggest omitting the white pepper and cayenne pepper. I omitted both and honestly could not tell the difference, other than it did not have that spicy kick. I also cut down on the salt… the original recipe called for 4 teaspoons, which I thought was unnecessary.

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Crock Pot Whole Chicken

Prep Time: 8 minutes

Cook Time: 4 hours

Total Time: 4 hours, 8 minutes

See Detailed Nutrition Info on

Ingredients

• 1 teaspoon Himalayan pink salt
• 2 teaspoons paprika
• 1 teaspoon cayenne pepper
• 1 teaspoon onion powder
• 1 teaspoon thyme
• 1 teaspoon white pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1 4 pound roasting chicken (organic if possible)
• 1 cup chopped onion

Instructions

1. Place chopped onion in bottom of crock pot.
2. In a small bowl, combine the spices.
3. Remove any giblets from chicken and clean chicken.
4. Place chicken in crock-pot.
5. Rub spice mixture onto the chicken.
6. No liquid is needed, the chicken will make it's own juices.
7. Cook on high 4-5 hours. (All crock pots cook faster/slower than others, so check your chicken at 4 hours. If you can get a chicken with a pop up timer, that would work too.) My crock pot cooks a 4 pound chicken in 4 hours.

Notes:

Purchase an organic chicken if possible. If you prefer non-spicy, omit the cayenne and white pepper.

Crock Pot Whole Chicken

• 1 teaspoon Himalayan pink salt
• 2 teaspoons paprika
• 1 teaspoon cayenne pepper
• 1 teaspoon onion powder
• 1 teaspoon thyme
• 1 teaspoon white pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1 4 pound roasting chicken (organic if possible)
• 1 cup chopped onion

1. Place chopped onion in bottom of crock pot.
2. In a small bowl, combine the spices.
3. Remove any giblets from chicken and clean chicken.
4. Place chicken in crock-pot.
5. Rub spice mixture onto the chicken.
6. No liquid is needed, the chicken will make it’s own juices.
7. Cook on high 4-5 hours. (All crock pots cook faster/slower than others, so check your chicken at 4 hours. If you can get a chicken with a pop up timer, that would work too.) *My crock pot cooks a 4 pound chicken in 4 hours on high.

* The original recipes calls for 4-8 hours on low. I needed dinner ready in 4 hours the last time that I made this, so I cooked it on high for 4 hours and it came out perfect.

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When purchasing your tomato paste, make sure the bottle is made of glass or that the can is produced without BPA.  We use Bionaturae Organic Tomato Paste, the cans are lined with clear, protective lining and are lead free.  When we use tomato sauce (not needed for this recipe), we purchase Muir Glen Organic Tomato Sauce, No Salt Added because the lining of their cans are produced without BPA. “The resin linings of tin cans contain bisphenol-A, or BPA, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Studies show that the BPA in most people’s bodies exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. You can get 50 micrograms of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young. Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Eden Organic and Bionaturae. You can also get several types in Tetra Pak boxes, such as Trader Joe’s and Pomi.” http://www.rodale.com/food-ingredients-avoid

Here is a great reference for BPA free canned food brands: http://bpafreecannedfood.wordpress.com/bpa-free-canned-food-brands/
Here is a BPA Canned Food Pocket Guide to take with you to the store: http://bpafreecannedfood.wordpress.com/bpa-free-pocket-guide/

The Breast Cancer Fund and Silent Spring Institute found that BPA levels in families who ate fresh instead of canned or plastic-packaged food for THREE days dropped by 60%!

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Slow-Cooker Beef Ragu

Prep Time: 10 minutes

Cook Time: 4 hours, 30 minutes

Number of servings: 6-8

See Detailed Nutrition Info on

Ingredients

• 1 medium yellow onion, diced small
• 3 garlic cloves, minced
• 6 tablespoons tomato paste
• 3 tablespoons chopped fresh oregano leaves (or 3 teaspoons dried)
• 1 beef chuck roast (4 pounds), halved (preferably grass-fed, organic)
• Himalayan pink salt and ground pepper
• 1 to 2 tablespoons red-wine vinegar

Instructions

1. In a 5-to-6-quart slow cooker, combine onion, garlic, tomato paste, and oregano.
2. Season roast with salt and pepper and place on top of onion mixture. Add 2 cups water, cover, and cook on high until meat is tender and can easily be pulled apart with a fork, 4 1/2 hours (or 9 hours on low).
3. Let cool 10 minutes, then shred meat in slow cooker with 2 forks and stir in vinegar to taste.

Notes:

Purchase all organice ingredients if possible. I have made this on the high and the low setting. The meat was more tender on the low setting.

Print Spaghetti Squash recipe here.

Slow-Cooker Beef Ragu ~ Recipe adapted from Everyday Food, March 2012

Ingredients (purchase organic ingredients if possible):

• 1 medium yellow onion, diced small
• 3 garlic cloves, minced
• 6 tablespoons tomato paste
• 3 tablespoons chopped fresh oregano leaves (or 3 teaspoons dried)
• 1 beef chuck roast (4 pounds), halved (preferably grass-fed, organic)
• Himalayan pink salt and ground pepper
• 1 to 2 tablespoons red-wine vinegar

1. In a 5-to-6-quart slow cooker, combine onion, garlic, tomato paste, and oregano.

2. Season roast with salt and pepper and place on top of onion mixture. Add 2 cups water, cover, and cook on high until meat is tender and can easily be pulled apart with a fork, 4 1/2 hours (or 9 hours on low).

3. Let cool 10 minutes, then shred meat in slow cooker with 2 forks and stir in vinegar to taste.

Spaghetti Squash

2 whole spaghetti squash
1/4 cup extra-virgin olive oil
Himalayan pink salt and freshly ground black pepper

1. Preheat the oven to 450 degrees F.
2. Split the squashes in half and scrape out seeds. Line an oven tray with aluminum foil. Season the spaghetti squash with olive oil, salt, and pepper. (You will notice one of my halves is missing pepper — I leave pepper off the one I serve to the kids).

3. Place flesh side down and roast for 30 to 40 minutes until fully cooked.

4. Remove from the oven and let rest until cool enough to handle.

5. When squash is cool enough to handle, using a large kitchen spoon scrape the strands of squash from the inside of the skin.
6. Serve the Ragu over the squash.  Enjoy!

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