BONE BROTH

Photo credit to Rebecca Caridad Facteau of Manzanita Photo & Thank you sweet cows <3

I used a beef stock recipe from the Weston A. Price Foundation website. Check it out, all real food, all day ;-) I also used Sally Fallon’s beef stock recipe for how-to information from her grand cookbook: Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats.

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Photo credit to Rebecca Caridad Facteau of Manzanita Photo

Bone Broth

Beef Bones

(other bone recipes below)

About 4 pounds beef marrow and knuckle bones (from organic, free range cows who have access to pasture, who have eaten a diet that most resembles their natural diet, were 100% grass fed from start to finish, and who have had a good quality of life).

1 calves foot, cut into pieces (optional)

3 pounds meaty rib or neck bones

4 or more quarts cold filtered water

1/2 cup vinegar (I use apple cider vinegar)

3 onions, coarsely chopped

3 carrots, coarsely chopped

3 celery stalks, coarsely chopped

Several sprigs of fresh thyme, tied together

1 teaspoon dried green peppercorns, crushed

1 bunch parsley

I bake the bones and the onions for 45 minutes on 350 degrees Fahrenheit before simmering them in water. I then put the ingredients below in a large stainless steel pot. I bring it to a boil. If you are cooking other things or hanging out in your kitchen you can then periodically check the pot and when you see it, remove the scum from the top.  Once it simmers for 12-72 hours, remove the bones (recycle them with a farmer if you can) and you can strain the sock with a cheese cloth over a large glass bowl and yet you don’t have to if you just put it in the fridge and take the tallow off the top once it’s cooled. It may look like big brown soup slop. Sally gets it right when she says in her cookbook:

You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t even smell particularly good. But don’t despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes in this book.

 Yes, it has all the nutrition in it I promise! I put the stock back in the pot and I put the entire pot in the fridge. Once it cools by the next morning I harvest the beautiful fat layer of beef tallow from the top and put it in the freezer for future cooking use. I break the broth up into small mason jars. I put what I am going to use in the next few days in the fridge and then the ones I wanted for later in the freezer. Mmm. Wonderful.

use the bones of any pastured, ORGANICALLY raised, well treated animal for bone broth

If you want to use the bones after baking a chicken that's a great idea because not only do you get the protein and fat from the meat and skin for many meals you also now have the bones to heal further. I also sauté the liver and heart up with rosemary, leeks, and sea salt :) If there are other organs I sometimes out them in the stock if I don't want to eat them. I used the turkey bones from our wild thanksgiving bird and those have been the gift that keeps on giving! I am just on my last batch now in January because I alternate with beef bones. You can use any animal bones you can find especially from local farmers. Those are the best. Sometimes they have so much if you create a good relationship they'll give them away!

Photo credit: Organics Park

chicken/turkey/duck stock

1 whole pastured, organic chicken/duck/turkey or 3-4 pounds of poultry parts (any cartilage, feet, neck, gizzards, or any left pieces of the animal can be used, it improves the stock)!
1 gallon cold filtered water (if you have less bones, use less water)
2 tablespoons apple cider vinegar (this does give it an acid taste. It is beneficial because it brings out the minerals from the bones)
1 large onion,  chopped
2 carrots, chopped
3 sticks of celery, chopped

If you roasted your whole animal and are not in the mood to make stock right away, put all the bones and left overs in a zip lock bag and freeze them for later. When you are ready take them out and throw them in the water! It's truly that easy. No big deal. 

This will yield about two quarts or more of stock depending on how long and the intensity you cook the bones with. Bring to boil. Set to low heat or use a crock pot on the low setting. A bigger crock pot with more bones is better to make more of this at once. Both are perfect. Cook 24-48 hours. Skim the cream-ish colored film off the top every once in a while. Throw away bones once finished. I store the broth in the fridge for up to three days or freeze it in individual mason jars for other soups or to drink on it's own in the morning with breakfast. It is great to use in many recipes to add nutritional value and flavor. 

Roasting a whole duck recently was one of the best experiences of my life! Recipe coming soon. SSWWOOOONN! 

Serving my loves

I know I am repeating myself, it is of vital importance that the beef and bones are from organic, free range cows that have access to pasture, were 100% grass fed from start to finish, who have eaten a diet that most resembles their natural diet, and who have had a good quality of life.     

I served a group of friends who I had not seen in a long while that I went to college with at Naropa. I also served a second group of folks with one batch (because stock is the gift that keeps on giving ;-) I served my niece, my father, and a dear old family friend who loves all that is food. It was great to all be together (in both instances) and to serve beef stock as a warming amuse bouche with pieces of tender grass fed beef, onions, carrots, celery, and mushrooms. I blended it together with my immersion blender and it was a creamy, rich, and delectable mini soup.

Please Amelia May I Have Some More?  

            

They loved it! They said it was nourishing, warming, and had a good flavor. They inquired why beef and not chicken. For me it is about the feeling I get when I drink/use beef stock. My fiend described to me that in Chinese Medicine beef is considered to be cooling while chicken stock can be warming. I find I like that cooling, centering, grounding feeling that beef stock brings me.

I have found beef broth to be particularly healing. I have been restoring my gut lately. I am starting with the foundations of my own foundation! I believe it is most powerful to practice what you preach. I drink beef broth as an appetizer before meals much like I eat miso soup at a Japanese restaurant here in the states. It brings warmth and blood to my digestion which helps get things going. It is helping me with gut inflammation, bloating, and digestive discomfort.

Is there More?

 Absolutely. If you look in Sally Fallon’s splendid cookbook: Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, you will find many dishes that use beef stock in the beautiful art of reduction glazes and gravies, an art I very much look forward to exploring. Stay tuned for more recipes that use yummy reduction glazes!

What would I change about it?

I loved the flavor of the beef broth and the warming digestive support. I would change the process in which I processed the fat off the top. I find chicken stock was much easier in this regard. I did as Sally suggested and put the stock in the fridge once it was done simmering for about 24 hours. This did create a layer of fat (beef tallow) after it cooled that came right off easily. I saved it and have been using the beef tallow for other cooking needs. The next time I would heat it and drain it once more through a cheese cloth to get a bit more of the fat out. Don’t get me wrong-that fat is precious. I love the fat for the purpose of reduction glazes and soups and yet for my purpose of a gut warmer it was a bit much. I llooovve the healing powers of it though! I am so thankful to those cows and to all the hands that went into getting the beef stock to my kitchen. They have made accessible such a wonderful remedy for any digestive and mineral concerns/imbalances. Happy rejuvenation friends!

Your,

Amelia

CHICKEN LIVER PÂTÉ

Thank you sweet chickens <3

I used Sally Fallon’s recipe for chicken liver pâté from her splendid cookbook: Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. If you haven’t explored it, consider trying it out, it’s fun and delicious!  This recipe is a wonderful mixture of ingredients:

• 1 lb. chicken livers (from organic, free range chickens who have access to pasture, who have eaten a diet that most resembles their natural diet, and who have had a good quality of life).

• 1/2 lb. roughly chopped mushrooms

• 2/3 cup dry white wine

• 1 bunch chopped green onions

• 1 clove garlic (mashed)

• 3 Tbsp. ghee

• 1/2 Tsp dry mustard

• 1/4 Tsp dried dill

• 1/4 Tsp dried rosemary

• 1 Tbsp. lemon juice

• 4 Tbsp. ghee (softened)

• Salt to taste

The most important place to start is with the quality of the chicken livers. It is very important that the livers be from organic, free range chickens who have access to pasture and who have eaten a diet that most resembles their natural diet. We want the chickens to eat worms, grass, and other bugs. This is what gives the yolk that golden color and the omega 6 and 3 benefits. If we do not get good quality chicken livers we risk eating all of the toxins that the chicken would encounter from a horrible diet and from the harm of getting no exercise/fresh air. In addition we are eating an animal with a possible tortured life and that brings no joy to my eating or cooking practice-that’s my personal experience.  The liver is also an organ that plays a large role in detoxing pollutants and harmful chemicals like pesticides and PCBs. The same goes for the produce ingredients. Try to buy local, organic, and from a source that you are familiar with as often as possible.

 As Sally suggests I began by melting the 3 tbsps. of butter in a large cast iron skillet. Next I added the organic, local mushrooms, liver, and onion. I let this cook for about 10 minutes (until the liver was mostly pretty brown and cooked through).  I also let the 4 tbsps. of butter soften on the stove while I did this so that it would be soft and ready to mix with the other ingredients when it came time to blend it all.  I then added dry vermouth, lemon juice, Celtic sea salt, and Herbs de Provence. Stirring occasionally, I let this simmer until all of the juices evaporated. I left out the ingredients and spices I was not as interested in adding. Please feel free to try any other spices or veggies you think would be delicious. You can’t go wrong once you have these beautiful quality products!

Sally recommends using a food processor to create the spread with the above ingredients once the skillet has cooled down a bit. When the skillet ingredients were ready I mixed them into a bowl with the softened butter and blended to my desired texture. I don’t have a food processor so I used my immersion blender. Please use whatever works best for you.

It's starting to smell really good...

Serving my loves:

I made this on a Friday night after a long work week to brighten my day. I fed my willing and interested roommates who decided they love chicken liver pâté as much as I do! They thought the flavor and texture were delicious. It was a bit of hurdle to get over the idea of it. The smell will wash those fears away ;-) The next day I went to my dear friend’s bridal shower in Maine. There were about 30 people there of all ages. It was a lovely potluck and I was so excited to share my pâté. I announced, unsure of how adventurous others would feel, that I was so eager to share my first home cooked chicken liver pâté.  

Response:

The ladies at the bridal shower were also courageous!  Some were uninterested and I was not offended. The ones that were curious were very appreciative, excited, and they loved it! It felt so good to share something I love so much and that I know will nourish their bodies, spirits, and minds. I see why people fall in love with cooking. There is something very primal, life giving, and satisfying in eating and sharing something you love and that you know others will be nourished and fulfilled by as well.

The week after the bridal show I received a text from one of my friends that I grew up with. His mother wanted the recipe and to know how I made it! She had also attended the bridal shower. We got to talking about nutrition, cooking, and the chicken liver pâté. She asked if it was easy to make and I briefly explained it. It was so fun and affirming to know she had thought about it after the party and chose to reach out. I feel very pleased with the whole experience.

I aabbbsssoollutely loved it!!! For years I worked in a Tuscan Trattoria (Corso) while living in the Bay Area, California. That team and the chefs that taught me so much are still my dear friends. I respect them so much! We served: Pâté di fegatini di pollo: Tuscan chicken liver pâté, sage, capers, anchovy, and toast. There fabulous dinner menu can be found here: Trattoria Corso Dinner Menu.

 I would always ask the cook for a bit of chicken liver pâté whenever I had the chance. I never felt more energized, vital, and strong as when I ate that appetizer! It is extremely rich in vitamins, minerals, good quality fats, protein, and love. I feel it is pure heavenly fuel. When I made this, to be honest, I couldn't believe I had been the one to make it. It tasted so good. It was different in just the right way and yet the flavor and experience I loved so much before was all there. And even better I now know I have the power to bring this into my life whenever I want it. Such a wonderful feeling!

                 Again? 

Absolutely! Especially for events such as potlucks and for my pregnant lady friends to give them the extra boost of nutrients she and her baby needs. I would also whip this up simply for my household and/or for a dinner party.

 What would I change about it?

Right now I am not eating garlic to heal and repair a few items of my own. I am not in love with dill and so I enjoyed using the Herbs de Provence. I also love fresh rosemary. I am excited to try it with rosemary next time I make it. I am so in love with chicken liver pâté! Happy eating friends!

Your,

Amelia

Nourishing Traditions by Sally Fallon

Photo credit to the magnanimous: Rebecca Caridad of Manzanita.

In her book Nourishing Traditions Sally Fallon explores how the current American diet is causing harm, imbalance, and disease. She discuss the negative effects of processed foods, the overconsumotion of sugar through food products, sodas/diuretic (dehydrating) drinks, refined carbs, and poor quality animal products and fat. She makes the important point that those who have power over the food industry/agriculture are struggling to produce food that is mineral and nutrient rich due the depletion of our soil. Our soil is suffering because the earth needs to rest between harvests and the use of harmful pesticides and other chemicals are not allowing the earth the time it needs to rejuvenate the natural minerals. Fallon posits that the study of the diets of earth based peoples who happily live off of local natural resources (from Inuit people, to folks of European decent, to various African tribes) can teach us a lot about the benefits of our different ancestors and their whole food based diets. She explains that if we understand food in it’s whole form as opposed to more of what we see now (which is food products in many processed and manipulated forms) we can learn about what food to buy and from where and how to support local farmers and agriculturalists. We can also learn to pay attention to the quality and origin. With this knowledge we can then learn to prepare foods as they were prepared traditionally to support the best digestion and absorption. Through these practice we can simply feel better.

Fallon discusses the modern diet of commerce in the first 63 pages of Nourishing Traditions: The cookbook that challenges politically correct Nutrition and the Diet Dictocrats. She especially focuses on the American diet and how it is causing/irritating a lot of the illnesses we see today. Frankly, a lot of Americans are sick. Balance, vitality, and overall wellness can be restored through a whole foods which are nutrient and mineral rich and well prepared. Of course for each individual we also need to take into account the information we gain from other licensed/certified health professionals such as doctors, dentist, nurse practitioners (NP), chiropractors, massage therapists, body workers, acupuncturists, traditional eastern medicine, etc. I believe health is most attainable when everyone works together towards a shared goal with the wisdom from many traditions/practices.

 Fallon goes over in great detail the benefits of various aspects of food such as fats, carbohydrates, proteins, dairy products, animal meat products, vitamins, minerals, enzymes, additives, beverages, and preparing foods that offer these health benefits. I find it particularly helpful that when Fallon discusses these necessary aspects she explains the foods that we can get these necessary puzzle pieces from. It is helpful that she breaks down that some foods may have more of what we need than others do. For example, she is not against the decision to be a vegetarian. I believe it is important to stay neutral, to present the facts, and to ultimately let each person make the food choices that best serve them. Fallon simply points out that if one is a vegetarian we have to be conscious of what nutrient pieces may be harder to get and how to fill in the holes. She explains for example that we need to be aware of complete proteins. We can eat grains and legumes so that our body can get complete proteins. We find complete proteins in nature from meat/seafood such as oysters, liver, or organic grass fed beef if we are digesting and assimilating properly. Though Fallon eats meat she respectfully addresses that though meat/seafood complete proteins serve the body differently, a healthy diet can be achieved through tactical vegetarian choices and practices.

Fallon does not demand that there is one perfect diet for everyone. She guides the reader through education. She goes into detail about various foods and their best sources for a healthy diet. She beckons us to listen to ourselves and our bodies for the ultimate information to what kind of food, cooking, and eating habits/balance is right for us. Fallon does warn against very specific things that we find especially in the American diet which cause harm to most people. She warns the reader about the harms of hydrogenated oils/additives/chemicals, and processed food. She explains that foods that have been heated, cooled, altered permanently so that they are devoid of the original nutrients and health benefits, and especially the overconsumption of sugar and sugar substitutes, can cause nutritional deficiencies and general health problems. She explains that our American relationship to sugar and the normalization of overconsumption is dangerously spreading across the world. This practice of putting sugar in many foods has increased mortal diseases such as diabetes, obesity, and many mental health imbalances. We need to be educated on what is in the food in our everyday grocery stores. If we can shop more locally and sustainably for organic food sources (such as local farmers) we can contradict the effects of harmful processing and agriculture practices. We have the power to live in our inherent state of human vitality.

Three invaluable things I learned from Sally Fallon in Nourishing Traditions:

I learned about bones broths. My mother, friend’s mothers, and grandmothers used to make these when I was a kid. I also saw many cooks do this in my experience working in restaurants and yet I did not think it was simple enough for me to do it. I learned that bone broths are very high in minerals such as sodium, chloride, magnesium, Iodine, silicon (which protects against aluminum), and they are the best source of accessible calcium for absorption. Bone broths also have a great source of healthy fats. In addition to the health benefits Fallon simply supported my confidence and ability through her encouraging, straightforward, and relaxed tone. I felt suddenly that it was a simple and primal desire in me to enjoy liver and bone broths-that my instincts in this life had been accurate all along. Humans have had this intuition and ability for longer than we can measure. I too can make the foods that my Irish ancestors made. I also have loved the idea of using the whole animal and “no waste” since I was a young child and my friends grandfather asked me to walk with no trace on the earth. This practice of making bone broths makes me feel complete and happy. I know that in addition to the respect of the animal’s existence I am truly giving myself and loved ones vital nutrients. Fallon is a shot of straight life force to my hungry and curious heart.  

I learned to soak everything! Well that is an overstatement :) and yet I really had not simply taken part in the timeless tradition of particularly soaking organic raw nuts, beans, and grains. I knew of this and have seen people do it all my life. I always used the excuse I don't have time. I made time. My digestion is finally improving and I can enjoy beans for the first time in my life! Just tonight I made an organic bean, chard, turnip, and spinach soup. I now understand that the soaking is the first step in my body’s ability to break down the starches in the beans for example. I also learned that nuts have enzyme inhibitors in their raw state and the soaking and dehydrating helps to break this down. It is then easier for my body to absorb the nutrients because it is not exhausting itself trying to break down the wall to get to the healthy aspects of the food. If the process of digestions is eased I can break the starch and other nutrients more efficiently into glucose, energy, which is used in everything from picking up my cat, to taking a run, to working full time and balancing my nutrition homework at the same time!

I learned that vegetarians are best served nutritionally when they are tactful and intentional about getting complex proteins since they are not going to eat animal products. We are also living in a fat phobic society and we are suffering from not getting enough of the good fats such as animal products like duck fat and livers (from humanly raised organic sources), avocados, and raw dairy products. If a person is not going to take part in eating animals I respect that. I recommend being strategic about how to create a balanced and healthy diet that gets enough beneficial fats and nutrients as discussed above and also through, grains (like quinoa that aren't too heavy or are empty such as white flour), and that they need whole food protein! I learned a lot about the fact that nuts and quinoa can be an example of vegetarian protein and other good nutrients. I am now sprouting my own alfalfa sprouts, soaking my nuts, quinoa and brown rice, and sustainably making dishes with beans that my family and I happily digest.

Happy Reading! 

Your, 

Amelia