Healing Bone Broth Recipes: Incredibly Flavorful Dishes That Nourish Your Body the Traditional Way
192
Healing Bone Broth Recipes: Incredibly Flavorful Dishes That Nourish Your Body the Traditional Way
192eBook
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Overview
Nourish Your Family from the Inside Out
Ensuring your family’s food is rich in vital nutrients without losing flavor can be a challenge. The recipes in this book show you how you can incorporate the amazing health benefits of bone broth into every meal. Rich in minerals, nutrients, collagen and amino acids, these vital components of bone broth make it the time-honored, nutrient-dense food that cultures all over the world have used for centuries. Today, this 1000-year-old trend is being celebrated again as we rediscover the amazing benefits of this healing food.
Sharon and Reb Brown, a unique combination of clinical nutritionist and restaurant chef, show you how to easily and deliciously incorporate bone broth into your meals. From savory bone broth waffles to filet mignon with bone broth port wine reduction, there are no limits on how bone broth can be incorporated into your menu. The Browns also reveal their recipes for their nationwide bestselling real bone broth. Inside you’ll find recipes for any occasion and Sharon’s custom bone broth clearing program that she has used with thousands of patients across the country to help them start fresh.
Product Details
| ISBN-13: | 9781624142338 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 05/03/2016 |
| Sold by: | Macmillan |
| Format: | eBook |
| Pages: | 192 |
| File size: | 40 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Read an Excerpt
Healing Bone Broth Recipes
Incredibly Flavorful Dishes that Nourish Your Body the Old-Fashioned Way
By Sharon Brown, Jennifer Blume
Page Street Publishing Co.
Copyright © 2016 Sharon & Reb BrownAll rights reserved.
ISBN: 978-1-62414-233-8
CHAPTER 1
BONE BROTH BASICS
CHICKEN BONE BROTH
This Chicken Bone Broth recipe is the broth that you will be using for every recipe in this book that calls for "Chicken Bone Broth." I suggest making a batch and then storing it in freezer-safe mason jars. If you don't have time to make your own chicken bone broth, you can purchase my Real Bone Broth online or find it in the freezer section at a natural grocer near you.
SERVES 3 TO 4
2 to 3 lb (908–1,362 g) bones such as necks, backs, breastbones and wings
2 to 4 chicken feet (this makes the broth extra gelatinous but it is optional)
16 cups (4 L) cold filtered water
2 tbsp (30 ml) organic apple cider vinegar
1 large onion, chopped
2 cloves garlic, whole
Sea salt to taste, we recommend Selina Naturally Celtic
1 bunch organic fresh parsley
Place all the ingredients except for the parsley in a large stockpot and bring to a boil. Skim and discard the top layer after boiling and then slow simmer for 24 hours. Add water if necessary, but if you low simmer you may not need to. During the last hour of cooking, add fresh parsley to pull additional minerals from the bones. Strain the broth and serve or freeze for later use.
BEEF BONE BROTH
Real Beef Bone Broth is, shall we say, "meaty." My clients love the heartiness of this broth and true meat lovers will adore the flavor that comes from the bones. As with my Chicken Bone Broth recipe, I suggest making this recipe ahead of time and storing it in freezer-safe mason jars. If you don't have time to make your own broth for the recipes in this cookbook, you can always order my Real Bone Broth online or find it in the freezer section of your natural grocer.
SERVES 3 TO 4
4 lb (1.8 kg) knuckle bones, mixed bones and marrow
1 calves foot, cut into pieces (optional)
3 lb (1.3 kg) rib or neck bones
16 cups (4 L) or more cold filtered water
½ cup (120 ml) organic apple cider vinegar
3 onions, coarsely chopped
3 cloves of whole fresh garlic
Several sprigs of fresh thyme, tied together (for flavor, optional)
1 tsp dried green peppercorns, crushed (optional)
Sea salt to taste, we recommend Selina Naturally Celtic
l bunch parsley
Preheat the oven to 350°F (180°C). Place all bones on a roasting pan and brown in the oven. When well browned, add to a large stockpot along with all the juices from pan. Add all the other ingredients. Add additional water, if necessary, to cover the bones. Bring to a boil, remove first layer after an hour, then return to a low simmer for 48 hours, adding additional water if needed. Strain broth and serve or freeze for later use.
CHAPTER 2HEALING BREAKFASTS
When your mom told you that breakfast was the most important meal of the day, she was right! The word breakfast actually means to break your fast. After your body has been fasting through the night, it needs nourishment from the foods you eat when you wake up to be able to function and perform optimally. Ensuring your body receives the proper amounts of fat, protein and carbohydrates in the morning will not only help to fuel you for your day, but will also boost your resting metabolism.
This chapter includes some of my favorite easy breakfast ideas that will keep you energized throughout your day.
SAVORY BONE BROTH WAFFLES
The name of this dish speaks for itself. We came up with this dish out of the need to hide broth in everything we cooked, even some of the sweet things we love like waffles. The broth smooths out the coconut flour, and you will be hard-pressed to tell the difference between these waffles and waffles made with flour. The savory waffle is perfect with maple syrup and crumbled crispy bacon. Our social media followers love the concept of this recipe, and the waffles taste amazing!
SERVES 4 TO 6
1 cup (115 g) coconut flour
¾ cup (100 g) arrowroot or tapioca flour
2 tsp (10 g) baking powder
½ tsp sea salt, we recommend Selina Naturally Celtic
2 large organic eggs, separated
½ cup (120 ml) melted coconut oil
1½ cups (360 ml) Chicken Bone Broth
1 tbsp (15 ml) honey
Ghee or oil, for coating waffle iron
4 slices of cooked crispy bacon, chopped
1 pat of butter, and maple syrup, for garnish
Preheat the waffle iron. Put the coconut flour, arrowroot or tapioca flour, baking powder and salt in a mixing bowl and combine well. Add the egg yolks, oil, bone broth and honey, whisking together to combine ingredients completely. In a separate bowl, whisk the egg whites until fluffy and fold into batter. Coat the waffle iron with ghee or oil and pour batter into the waffle iron and cook until golden and slightly crispy. Serve topped with crispy cooked bacon, a pat of butter, maple syrup or your choice of toppings.
SAVORY OATMEAL FOR BREAKFAST
This Paleo oatmeal can be made with either oats, for those of you who include them in your food program, or by preparing fake oatmeal using coconut flour. I use coconut flour "oatmeal" and then eat a big side of bacon with this dish. Oatmeal is not the most nutritious breakfast, but we get a lot of requests for something other than eggs, and you can certainly add this to break up your breakfast choices one day per week. I tell all of my clients to do the 90-10 rule. Eat perfectly for 90 percent of the time; for the other 10 percent, allow yourself to cheat. When you do eat carbohydrate-ladened breakfasts, it is a good idea to eat plenty of fat with the meal such as ghee, butter or coconut oil. The fat will slow the rate at which your blood sugar spikes. It will help prevent the extreme highs and lows when loading up on carbs. This is a good idea when you eat potatoes, sweet potatoes and yams as well. If you choose to use oats in this recipe, you will always want to soak the grains the night before (see the Nutrition Guidelinessection for directions).
SERVES 4 TO 6
1 cup (80 g) organic oatmeal
1 cup (240 ml) warm water
1 tbsp (15 ml) apple cider vinegar
1 cup (240 ml) Chicken Bone Broth
Sea salt to taste, we recommend Selina Naturally Celtic
¼ cup (45 g) grated Parmesan cheese
2 slices crumbled bacon
1 tsp fresh chives
Soak the oatmeal, water and vinegar in a small pot overnight (this breaks down the phytic acid in the oats and makes it easier to digest). In the morning, mix in the bone broth and salt and cook for 5 to 10 minutes on low; be careful not to burn it. Remove from heat and add in Parmesan cheese, crumbled bacon and chives, stirring well.
BACON AND TOMATO BREAKFAST CASSEROLE
Everything is better with bacon, wouldn't you agree? I like to make the bacon extra crispy for this recipe to add that extra crunch when you bite into a serving. The bone broth blends all the flavors together for a smooth, fluffy casserole that is perfect for weekday breakfasts or weekend company. This one is sure to impress your guests.
SERVES 4 TO 6
¼ cup (60 ml) extra-virgin olive oil, plus more for baking dish and foil
1 lb (450 g) gluten-free, grain-free baguette cut into 1-inch (2.5-cm) cubes
1 lb (450 g) sliced organic bacon, cut into ½-inch (1.3-cm) pieces
1/3 cup onion, chopped
1 (28-oz [790-ml]) can whole organic Italian tomatoes, drained, chopped and patted dry
½ tsp crushed red pepper flakes
2 cups (230 g) extra-sharp raw cheddar cheese, shredded
2 cups (230 g) raw Monterey Jack cheese, shredded
2 tbsp (25 g) chives, chopped
1¾ cups (415 ml) Chicken Bone Broth
Sea salt to taste, we recommend Selina Naturally Celtic
8 large organic eggs
Preheat the oven to 350°F (180°C). Lightly oil a 9×13-inch (23×33-cm) glass baking dish. In a large bowl, toss the bread with the olive oil and spread on a large-rimmed baking sheet. Bake for about 20 minutes, tossing until the bread is golden and lightly crisp.
In a large skillet, cook the bacon over moderately high heat until crisp. Transfer the bacon to paper towels to drain; reserve 2 tablespoons (30 ml) of the fat in the skillet.
Add the onion to the skillet and cook over moderate heat, stirring occasionally until softened, about 5 minutes. Add the tomatoes and crushed red pepper and cook until any liquid is evaporated, about 3 minutes.
Return the toasted bread cubes to the bowl. Add the contents of the skillet along with the bacon, shredded cheeses, chives and broth. Stir until the bread is evenly moistened. Season with salt. Spread the mixture in the baking dish and cover with lightly oiled foil. Bake the bread mixture in the oven for 30 minutes. Remove the foil and bake until the top is crisp, about 15 minutes more. Remove the baking dish from the oven and use a ladle to press 8 indentations into the bread mixture. Crack an egg into each indentation. Return the dish to the oven and bake for about 15 minutes until the egg whites are set.
BREAKFAST SAUSAGE, BACON AND POTATO SOUP
This dish is another fantastic way to incorporate soup into your breakfast rotation. It's rich, creamy, loaded with protein and will keep you full and satisfied for hours.
SERVES 4 TO 6
2 lb (1 kg) Yukon gold potatoes, soaked, peeled and quartered
1 pinch sea salt, we recommend Selina Naturally Celtic
2 cups (480 ml) Chicken Bone Broth
1 cup (240 ml) raw heavy cream
1 cup (240 ml) whole raw milk
2 tbsp (30 g) unsalted butter
1 garlic clove, minced
¼ tsp nutmeg
Freshly ground pepper, to taste
4 slices of bacon
2 organic breakfast sausage links
1 tsp apple cider vinegar
4 large organic eggs
2 tbsp (10 g) minced chives
In a large saucepan, cover the potatoes with water and bring to a boil. Add a large pinch of salt and boil over moderately high heat until the potatoes are tender, about 25 minutes. Drain well and remove potatoes.
Add the broth, cream and milk to the saucepan and bring to a boil over moderate heat. Stir in the butter, garlic and nutmeg. Add the potato pieces a few at a time and with an immersion blender, purée until very smooth. Season with pepper and keep warm.
In a medium skillet, cook the bacon over moderate heat until crisp. Transfer the bacon to paper towels to drain, then break into pieces. Pour off most of the fat from the skillet. Add the sausages to the skillet and cook over moderate heat until browned, about 5 to 7 minutes. Remove the sausages from the skillet and chop. Fill a medium-deep skillet with water and bring to a boil; reduce the heat to maintain a gentle simmer. Add the vinegar, crack each egg into a ramekin and then slide the egg into the simmering water. Poach over moderately low heat until the whites are just firm and the yolks are runny, about 3 minutes.
Ladle the soup into shallow bowls. Top with the bacon, sausage and well-drained poached eggs. Garnish with the chives.
BREAKFAST STEW
Americans need to have a paradigm shift when it comes to breakfast. Breakfast does not have to be dry cereal, pancakes and waffles. Those breakfast foods will leave your body starved for nutrition and your blood sugar peaking and dropping within a very short time. However, you can also get in a rut of eating eggs every day. I suggest starting your day with soup as one of the steps to better health. Some of the healthiest societies in the world start their days off with some type of soup, pho or broth for breakfast. I often tell my clients to have soup a few days a week for better health. This breakfast stew is a nice bridge from cereal to soup. This is a great first recipe to get the family familiar with what breakfast can look like in your home, and to start making the change from cereal to nourishing foods.
SERVES 4 TO 6
1½ tsp (7 ml) extra-virgin olive oil
1 garlic clove
1 onion, sliced
2 organic chorizo chicken sausages, finely chopped
4 pieces crispy nitrate-free bacon, chopped
1 cup (160 g) organic diced tomatoes
2 tbsp (30 g) tomato paste
½ cup (120 ml) Chicken Bone Broth
1 tsp chili powder
½ tsp smoked paprika
Sea salt to taste, we recommend Selina Naturally Celtic
Dash freshly ground pepper
½ tsp crushed red pepper flakes
3 cups (720 ml) water
2 tsp (10 ml) vinegar
3 large organic eggs
Heat the oil and garlic in a medium-sized pot. Add the onion and sauté for 5 minutes. Add in chopped sausage and cook, stirring until the sausage is cooked. Cook the bacon until crispy; drain on paper towels and set aside. Add diced tomatoes, tomato paste, chicken bone broth and spices into the pot and mix. Reduce heat to a simmer.
Heat the water and add in a dash of vinegar. Crack 1 egg into a ramekin. Right before boiling, use a spoon and swirl the water. Drop the egg into the water and allow it to cook for 1 to 2 minutes. Carefully spoon out the poached egg and serve over the stew.
SUN-DRIED TOMATO AND ITALIAN SAUSAGE FRITTATA
Sun-dried tomatoes have an intense sweet-tart flavor. A little goes a long way in a casserole. I love how the Italian sausage complements them in this casserole. This is a great breakfast for company and we like to make it as a grab-and-go breakfast when we are short for time. We make it in advance, cut it into slices, and grab it on our way out the door.
SERVES 6
1 diced shallot
2 garlic cloves, minced
1 cup (175 g) chopped sun-dried tomatoes
2 tbsp (30 ml) olive oil
4 chicken Italian sausages, casing removed
1 tbsp (3 g) dried thyme
½ cup (120 ml) Chicken Bone Broth
Salt and pepper
6 large organic eggs, beaten
1 cup (115 g) raw cheddar cheese (optional)
In a large cast-iron skillet, sauté the shallot, garlic and sun-dried tomatoes in olive oil until slightly browned. Add in the chicken sausage, thyme and the chicken bone broth. Cook until the bone broth has been absorbed. Add salt and pepper to taste. In a large bowl beat the eggs, add salt, pepper and cheese (if using) to the eggs. Once the sausage is cooked through, pour the egg mixture into the cast-iron skillet; do not mix. Allow it to cook on the stove until the eggs are still slightly runny on top. Remove the skillet from the stove and place in broiler for 2 to 3 minutes or until the top has slightly browned.
JALAPEÑO SWEET POTATO HASH WITH FRIED EGGS
My sister Trish is an amazing cook. When she comes to visit, my children will give her a list of foods they want her to make. This breakfast dish is one of her signature dishes. The sweet potatoes actually become a little caramelized and they soften with the broth. Then the jalapeño gives it a little kick so it's a sweet and spicy combination in your mouth. I like to place the fried eggs on top and mix together on my plate.
SERVES 4 TO 6
2 tbsp (30 g) butter, ghee or coconut oil
1 shallot, chopped
1 medium yellow onion, sliced
4 sweet potatoes, peeled and diced
½ cup (120 ml) Chicken Bone Broth
1 jalapeño, seeds removed and chopped
Sea salt to taste, we recommend Selina Naturally Celtic
Freshly ground pepper, to taste
Garlic powder, to taste
In a large cast-iron skillet, melt the butter over medium heat. Add in the shallot and yellow onion and cook until translucent. Add in the diced sweet potatoes and mix well. Allow to cook for 3 to 5 minutes. Add in the bone broth to deglaze the pan and allow it to cook until the broth has been absorbed. Add in the jalapeño, sea salt, pepper and garlic powder. Stir well and allow to cook until the sweet potatoes are soft, about 10 to 15 minutes.
HOMEMADE MAPLE AND APPLE BREAKFAST SAUSAGES WITH ROSEMARY
Most people don't realize how much sugar they consume in a day. Sugar is hidden in many foods, even ketchup. I always know my sugarholic clients when one of the first questions they ask is what sweeteners they are allowed to use. This is a recipe a client gave me when she replaced her sugar-filled breakfast sausage. I make a few batches of these sausages and freeze them alongside coconut pancakes. Then we wrap them up and take them for on-the-go snacks and light lunches.
Serves 6 to 8
½ lb (225 g) organic ground pork
½ lb (225 g) organic ground beef
2 cloves fresh garlic, minced
1 tsp sea salt, we recommend Selina Naturally Celtic
½ tsp dried thyme
1 tsp rosemary
¼ tsp onion powder
¼ tsp dried oregano
¼ tsp dried basil
1 medium sweet organic apple, peeled and finely diced
2 tbsp (30 ml) organic grade B maple syrup
2 tbsp (30 g) ghee, butter or coconut oil
4 tbsp (59 ml) Beef Bone Broth
In a large bowl combine pork, beef, garlic, seasonings, apple and maple syrup. Form the mixture into patties. In a large cast-iron skillet, melt your ghee on medium to high heat until the skillet is hot. Cook the patties for 10 to 12 minutes on each side or until browned. While the breakfast sausages are cooking, add 1 tablespoon (15 ml) of broth at a time to keep the patties from drying out.
(Continues...)
Excerpted from Healing Bone Broth Recipes by Sharon Brown, Jennifer Blume. Copyright © 2016 Sharon & Reb Brown. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Contents
Title Page,Copyright Notice,
Dedication,
Introduction,
Nutrition Guidelines,
BONE BROTH BASICS,
HEALING BREAKFASTS,
NOURISHING SIDES AND STARTERS,
BONAFIDE SOUPS,
COMFORT FOODS FOR ALL OCCASIONS,
DELICIOUS MAIN DISHES,
6-WEEK CLEARING PROGRAM,
Resources: Some of Our Favorite Things,
Acknowledgments,
Index,
About the Authors,
Copyright,