For those wanting an alternative for bone broth/stock made from animal sources I have a great recipe for to try.
This recipe is liver detoxing and mineral dense broth is a great addition to any kitchen. Once made, this will keep for a week or so in the fridge and months in your freezer.
The trick with making this broth is keep the skin/peels on all the vegetables and include good quality KELP. Kelp is a important sea vegetable rich in minerals including iodine and other key minerals and vitamins. Similar to bone broth, adding this broth to your diet will help with good health. As with bone broth, you can use this wonderful broth for cooking and creating great recipes. I also really enjoy having a warm cup of broth mid morning or late afternoon.
I recommend using a slow cooker for this – however if you don’t have one the stove top will work just fine.
The Wonder of Mineral Vegetable Broth – When Bone Broth isn’t and option
This is healthy lovely broth, perfect for liver detoxing. Use the broth as mid morning or late afternoon snack, use for recipes and cooking liquid or to stir-fry veggies instead of using oil.
- 4 large carrots, unpeeled, well washed, and coarsely chopped.
- 2 yellow onions (brown skin), unpeeled and quartered
- 1 head of garlic, whole unpeeled, cut in half to width wide - use less if you don't like garlic
- 1 cm to 2 cm of fresh ginger, unpeeled and coarsely chopped
- 1 fennel bulb, coarsely chopped
- 2 large parsnips, unpeeled, and coarsely chopped
- 1 leek, including green part, coarsely chopped
- 1 bunch celery (whole) well washed and coarsely chopped
- 1 sweet potato, unpeeled, and coarsely chopped
- 1 20 cm strip of kelp ( OR use Nori Sheets X 5)
- 10 whole black pepper corns
- 1 bay leaf (dried or fresh)
- 10 whole allspice OR juniper berries
- HOLD off adding salt until the end of cooking
- 1 bunch of parsley stems (save the leaves for end of cooking)
Make it like so....
- In your slow cooker, or stock pot, add all vegetables, seasoning, except salt and parsley leaves.
- Then add about 6-7 liters of fresh cold water.
- If using a slow cooker, set the timer to low and cook for 8 hours. If you using a stove top, put the pot on and bring to a boil. Once it boils, reduce the heat and allow to simmer for 4 hours.
- Add the parsley leaves about 10 minutes before turning off the heat. For your slow cooker, add the parsley about an hour before turning off. Taste your mineral broth at the same time, and add a few pinches up to 1 teaspoon.
If you use a slow cooker, the cooking time will go up to 8 hours.
Try to hold off add the salt until the last.
If you are like me when you finish a BIG WORK OUT, such as a VERY long walk, or big swim you can feel totally drained. This happens to me when I have sweated ( NOT glow rather real sweat) and been active for more then 2 hours. I find my body starts to slow down and I feel drained. This can be an issue if you need to carry on with what your are doing.
I am currently training for an annual charity walk taking place at the end of July. I know from my training and past walks I feel better and preform better when I am hydrated correctly. This goes beyond just water, its also important to replace lost electrolytes. After a bit of research and testing what’s on the market, I turned to coconut water – which is effective at replenishing fluids and electrolytes after exercise. It is comparable to other sports beverages.
The only issue I have with coconut water is its sweet/slightly sour taste which I don’t care for. However, I do like how quickly I recover when I drink it. So I enhance my coconut water by adding fresh lemon juice – to help with the sweet taste, a pinch of sea salt – to help with the sour taste, and 1/4 tsp. of magnesium power – to help my muscle recovery.
I found my perfect electrolyte drink!
I started with coconut water, add the juice of a lemon and a 1/4 tsp of magnesium powder.
What a great concept, the healthy way to have bircher
muesli! Overnight oats really are healthy more accessible way to have Bircher Muesli – and because you are not using fruit juice and dairy – is a healthier alternative. Bonus, you are not restricted to using oats, I have created these wonder jars with quinoa flakes as well as rice flakes.
Create – Heat – Eat Overnight Oats letting time do the work!
What a great concept, the healthy way to have bircher muesli! Overnight oats are healthy more accessible way to have Bircher Muesli and is a healthier alternative.
- • ¼ cup = one serve/or larger size = ½ cup
- • 1/2 cup of water = one serve or 1 cup = 2 serves
- • ½ banana, mashed
- • 1/4 cup berries, fresh or frozen
- • 1 tablespoon tahini or nut butter of choice
- • a handful of chopped walnuts, toasted almonds or pumpkin seeds
Make it like so....
- 1. The night before, place oats in a jar or bowl and cover with water. Store in your fridge overnight.
- 2. In the morning, add all other ingredients.
- 3. Option to heat the oats if you want. You can put the jar in a pot of cold water and heat them together or in the microwave for 1 to 2 minutes.
- 4. Stir to mix well, find a nice place to sit and enjoy!
1. You don't need to use oats, I found quinoa and rice flakes work very well too.
2. You don't need to do this in a jar. Feel free to create in a bowl or other container of your choice.
3. If you don't like cold oats, you can heat them.
4. If you want to add more fat, you could soak the oats in a milk of your choice OR top the oats at service with milk of your choice.
Building Breakfast from the bottom of the Jar up!
The basics are so simple – you need 1/4 cup (per serve) of raw/organic long cooking rolled oats, water, mason jar with lid. REALLY that’s all your need. Adding your touches is what makes this a killer breakfast. I like to add mashed banana, raspberries (fresh or frozen) Tahini, maple syrup and toasted nuts or seeds.
Last night I didn’t have all my go to ingredients, I used what was on hand. Here is what I created – 1/4 cup oats, 1 medjool date (diced and mashed), 1/4 cup frozen raspberries, 1 spoon almond butter, 1 tsp raw cacao, and to serve, toasted almonds and pumpkin seeds. I also heated my oats before eating – I filled a pot with water and put the jar in and heated both together (TIP: bring the cold water and cold jar up to temp together prevents glass from shattering). If you are short on time, you can always microwave the jar for about 1-2 minutes for the same result.
See the following recipe for your next FUN breakfast creation! If you want to create a larger batch easy also. What you can do, is use 1/4 measure per portion – for example you want to create 8 portions you would measure 2 full cups. I would then put this is a large bowl that will fit in your fridge and add the water, about 4 cups.
Oh what a winner of a dessert!
I am talking a yummy, creamy, full of chocolate goodness Mousse. But this one is a bit different, along with rich dark chocolate I added fresh oranges, dates, cinnamon, vanilla and AVOCADO. The result is the most wonderful whole mouth feel decadent wonder. This recipe does not contain egg, sugar, or dairy. Its a whole plant based healthy bomb that just happens to tick all the lovely things about mousse.
Loaded with the good stuff! More Potassium than Bananas.
Using a food processor or high speed blender, this dessert can be yours in 3 minutes. The only real planning is to ensure you have ripe avocados. To help the blending process, I do soak the dates in the juice of the oranges for about 10 to 15 minutes or up to an hour.
Oh what a winner of a dessert!
I am talking a yummy, creamy, full of chocolate goodness Mousse. But this one is a bit different, along with rich dark chocolate I added fresh oranges, dates, cinnamon, vanilla and AVOCADO.
- 4-8 Medjool Dates (type of date), pitted - SEE NOTE
- 2 large ripe avocados
- ½ teaspoon cinnamon
- Zest and juice of two oranges
- 1 teaspoon vanilla extract or paste
- 1/2 cup raw cacao
- pinch of sea salt
Make it like so....
- Make it like so….
- 1. Add the pitted dates to orange juice and allow to soak for 15 minutes or up to an hour.
- 2. Combine all the ingredients in a good powerful high-speed blender starting with the soaked dates along with the orange juice, followed by the avocado, cinnamon, vanilla and cocoa and sea salt.
- 3. Blend for about 30 seconds until smooth and creamy.
- 4. Add a splash of water to make a lighter mousse. Taste and adjust if needed.
- 5. Spoon into a bowl and allow to set in the fridge.
This recipe is loaded with the good stuff:
Fat and potassium from the Avocados
Vitamin C from the Oranges
Iron and other minerals from the Dates
Magnesium and iron from the Raw Cacao
A NOTE ON THE NUMBER OF DATES: If you like less sweet, start with 4 dates. If you are looking for a sweeter mousse add up to 8 dates. Please keep in mind you are also using fresh squeezed orange juice and it can be very sweet also.
YUMMY Creamy Chocolate Mousse!
Raw Cacao = Wonder Food
Pure and real food – Dates for sweetness and added iron. Oranges for soaking, adding sweetness and providing the Vit C to help us absorb the iron from the dates.
Cooking with Spice. I love cooking with spices and fresh herbs the aroma puts me in such a good mood. Both spices and herbs help create food traditions or helps the cook, like me, change a dish. While still using the same basic ingredients, you can move from one cuisine to a different one simply by changing the a key spice. For example have you notice how if you use ginger, turmeric, coriander seeds, chili, cardamom and cumin you start to think of India, now add chicken and you have a base for a chicken curry. Now replace some of those spices with Sumac, and you have created a Lebanese or Turkish chicken dish. Oh you didn’t know you could cook with Sumac. Its s a wonderful plant seed and it imparts a tangy lemony flavor along with a red tint that makes lamb, chicken, fish and vegetables so tasty.
My first exposure to this wonderful spice was with Ian Hemphill of Herbie’s Spice. I was taking a spice blending course and we made the best slow roasted tomatoes I have ever had and the star spice was Sumac. What a treat and I still make them to this day – 17 years later.
Yet this lovely spice is more then just flavor and color. It also imparts medicinal properties. I was actually surprised and please to learn of all it adds for our health. Sumac is the common name for Rhus plant that contains over 250 individual species of flowering plants in the family Anacardiaceae. These plants are found in temperate and tropical regions worldwide, and have a long history of use by indigenous people for medicinal and other uses.
Recent studies done on some varieties show that sumac has exceptionally high antioxidant properties, improved glycemic control, reduced cholesterol levels and better cardiovascular health! Bonus attributes for this lovely seed! Sumac berries may well turn out to be the next super food!
Cooking with spice is about tradition, creating flavor, loving what you prepare, and maybe HEALTH also! Dig a little deeper the next time you use a spice or herb and learn more about what you are cooking with. To your good health!
The start of any week can be so hard when you need to plan the family meals, AND ITS MONDAY. I have an idea for you consider, why not try adding at least one NON-MEAT meal per week. Yes really; going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity; going meatless once a week can also help reduce our carbon footprint and save precious resources like fossil fuels and fresh water. Gee all that just by making a choice to replace meat one or more days per week. To me totally worth it…but only if the meals are tasty and NOT to hard to make.
Good news, I have the answer for you, my upcoming cooking class on May 8th will focused on creating meatless meals. We will create 3 core recipes plus a main meal salad – perfect for winter. If you are interested please book your ticket here.
And now a bit of history – The concept of “Meatless Monday” is not new NOR is it a modern trend. This concept was hatched during WWI in the US to help conserve resources needed for the war effort. I love it – was is new once more.
I look forward to seeing you,