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

Print

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.

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

The recipe comes from The Paleo Slow Cooker by Arsy Vartanian. Check out her Facebook page at Rubies & Radishes. I usually tweak recipes when I use a cookbook, but not this one. If you like a spicier dish, you could add some red pepper flakes. I did not do this because my son does not like spicy, but I think it would be a delicious addition if you do like spicy.

This recipe uses raw coconut vinegar, which I have not introduced on my blog yet. Coconut vinegar contains 17 health-promoting amino acids, broad-spectrum B vitamins, vitamin C, and naturally occurring FOS (a prebiotic that promotes digestive health). It also has an alkalizing effect in the body, much the same as apple cider vinegar. Although vinegar is an acidic food, when it is metabolized by the body, it becomes alkaline producing. The naturally occurring organic acids found in coconut sap vinegar, provide the body with important minerals such as potassium, calcium, sodium and magnesium. These and other minerals form compounds in the body that convert acid body fluids into alkaline. These are known as alkalizing minerals.

Remember, an acid body is a magnet for sickness, disease, cancer and aging. Eating more alkaline foods helps shift your body’s pH and oxygenates your system. Alkaline foods keep your body healthy and functioning correctly, preventing and combating cancer. Cancer cannot thrive in an alkaline environment.

With cheaper/toughter cuts of meat I always add a tablespoon of  vinegar to my cooking liquids. By doing this, roasts, stew meats and steaks come out tender and juicy every time. The vinegar helps break down meat fibers, making them more tender and flavorful.

I also used coconut aminos for this recipe, which is a healthy alternative to Soy and Tamari sauce. No table salt or preservatives are added — most soy sauces contain sodium benzoate and all contain soybeans (91 percent of soy crops are genetically modified.) The most notable nutritional benefit of coconut aminos is the amino acid content compared to soy-based sauces — commonly described as the building blocks of protein.

Although it’s often lauded as a healthy, cholesterol-free, cheap, low-fat protein alternative to meat, soy is not a health food. Any foods that list soy in any form as an ingredient should be avoided. Soy protein, soy isolate, and soy oil are present in about 60 percent of the foods on the market and have been shown to impair fertility and affect estrogen in women, lower sex drive, and trigger puberty early in children. Soy can also add to the imbalance between omega-6 and omega-3 fatty acids. The only soy products fit for human consumption are fermented and organic and you will never find this type of soy in any processed foods.

Print

Crock Pot Korean Beef (Bulgogi)

Cook Time: 8 hours

Number of servings: 4

See Detailed Nutrition Info on

WholeFoodRealFood.com

Ingredients

• 4 cloves garlic, crushed
• 2 tbsp coconut vinegar or mirin
• 4 tbsp coconut aminos or Tamari
• 2 tbsp sesame oil
• 1 tbsp honey
• 2 lbs flank steak, thinly sliced
• 1/2 onion, chopped
• 1 tbsp ghee
• green onion for garnish
• salt and pepper just before serving

Instructions

1. Mix all the ingredients except meat, onion and ghee in a bowl.
2. Pour marinade over meat and marinate for at least a few hours or up to overnight in the refrigerator.
3. Remove meat from marinade and let stand to dry a bit.
4. Reserve the marinade.
5. Sauté the onion in the ghee in a heavy-bottomed pan over medium heat for 5 minutes, until translucent.
6. Transfer to the slow cooker.
7. Turn the heat up to medium high and brown the meat in batches for about 5 minutes each batch.
8. Place in slow cooker.
9. Add the marinade to the slow cooker.
10. Cook on low for 6-8 hours.
11. Enjoy!

Notes:

Slice the beef very thinly AGAINST the grain. Meat is made up of bundles of long muscle fibers that are laid out parallel to one another. If you slice parallel to the grain, you end up with long muscle fibers that are tough for your teeth to break through. Slicing thinly against the grain, however, delivers very short pieces of muscle fiber that are barely held together.

Crock Pot Korean Beef (Bulgogi)

• 4 cloves garlic, crushed
• 2 tbsp coconut vinegar or mirin
• 4 tbsp coconut aminos or Tamari
• 2 tbsp sesame oil
• 1 tbsp honey
• 2 lbs flank steak, thinly sliced
• 1/2 onion, chopped
• 1 tbsp ghee
• green onion for garnish

1. Mix all the ingredients except meat, onion and ghee in a bowl.
2. Pour marinade over meat and marinate for at least a few hours or up to overnight in the refrigerator.
3. Remove meat from marinade and let stand to dry a bit.
4. Reserve the marinade.
5. Sauté the onion in the ghee in a heavy-bottomed pan over medium heat for 5 minutes, until translucent.
6. Transfer to the slow cooker.
7. Turn the heat up to medium high and brown the meat in batches for about 5 minutes each batch.
8. Place in slow cooker.
9. Add the marinade to the slow cooker.
10. Cook on low for 6-8 hours.
11. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

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 :).

Print

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!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”