Tag Archives: soup

Magic Wand

Immersion Blender Blue

I’ve had one of these immersion blenders in my kitchen for a few years now.
It’s been used for smoothies, guacamole and Paleo Mayo.  Very handy that way.

Last night it demonstrated a new skill: pureeing soups.  I know, I know…so many people have posted recipes for carrot, squash or creamed broccoli soup, etc, but I had never actually tried them myself.  Although I’d thought it a good idea – perhaps one that was too complicated or messy.

Well, I made a basic turkey veggie soup, using up all the aging vegetables in the fridge: carrots, celery, onion, bok choy and zucchini.  My usual sautéed mushrooms and onions were missing, so combined with bone broth and rather dry, bland turkey lunchmeat, it made for a bland, boring meal.  [Like I said, I was using up the aging foods from the fridge…]  And the boy was really turned off by the idea of diced zucchini in his soup and refused to eat it.

I did not want the food to go to waste, so I got creative and whipped out the blender (a.k.a. the magic wand) and Presto! a new meal altogether.  And while I was at it, I enriched it with Bulletproof® Upgraded Collagen Protein Powder for even more gelatin goodness.

Served it up with some sweet potato chips and they loved it!  Two bowls each.
Dinner saved by the Magic Wand.  Harry Potter couldn’t have done it better!

pureed veggie soup

Mother Nature Flipped the Switch

Mother Nature has flipped the switch from Summer to Fall here in Minnesota.
It’s a cool rainy day, so it’s the perfect time to work in the kitchen!

Fall is time for soup!  And every good soup starts with stock packed with flavor and nutrition.  Meat stock a.k.a. bone broth is truly a healing super-food and should be part of everyone’s repertoire.  I drink a half cup for breakfast nearly every day and feel incomplete without it.

It’s the secret ingredient to an awesome beef stew – the gelatin in the broth gives the sauce that silky, satisfying texture.  Mmm…beef stew…*drool*…  Better get started!

List for today:

Beef Stock (Bone Broth)
Hamburger Patties
Beef Roast
Vegetable Beef Stew
Acorn Squash
Liver
Bacon

Advance prep for the week’s meals makes life easier, especially for lunches away from home at work and school.  And dinner is on the table and into our hungry tummies much faster.

BACON

I bake my bacon. Get the Coleman 3-packs from Costco, and a whole box fits in the oven at once (on 3 trays).
Put it in the fridge and there’s always bacon at the ready!

LEEKS

My co-op had the BIGGEST leeks I have ever seen – I just had to get them!

BEEF

Low and Slow: a rump roast and beef stew with carrots, celery, mushrooms, onions, bok choy, sweet potato and LOTS of leeks! After 4 hours at 250F the meat is so tender you can cut it with a SPOON.

My reward at dinner time:  *beef bliss*

Beef 2

Time to Heal (bone broth recipe)

So many people are sick today for so many reasons.  Where does one begin?  At the source – the gut.  As followup to an earlier post containing a video interview with Dr. Natascha Campbell-McBride (a MUST-see!), let’s talk about healing protocol – whether it’s a chronic illness or the most recent round of stomach flu.

Healing one’s gut involves a 2-prong approach:  First, remove the irritants contributing to “leaky gut” syndrome.  Eliminate sugars, grains, legumes and dairy from the diet to halt the progression.  Second, consume nutrient-dense healing foods to provide the building blocks for the body to heal. Two of the most nutrient-dense foods on the planet are organ meats and bone broth.

I learned to make this life-giving liquid gold from a chef at my local food co-op (many thanks, Greg!)  and have had great success with the process he taught me.  Both beef and chicken stocks are rich, tasty and turn to solid gelatin in the fridge – a sign of plentiful collagens and other amino acids.

Bone broth also contains large amounts of bio-available minerals and compounds that build the immune system.  Have you ever heard traditional chicken soup referred to as “Jewish penicillin”?  There’s a reason for that.

The process begins at the butcher’s counter: bone selection.  My local co-op has bags of mixed beef bones and chicken carcasses minus the legs, wings and breasts especially suited for soup.  For beef stock, select a mix of leg/knuckle and neck bones if available – choose a few with a small amount of meat on them for better flavor.  Neck bones provide nerve tissue, an added benefit.

bone broth post 1 - selection

Next, prepare the pan for roasting. Line a rimmed baking sheet with parchment paper and arrange your mirepoix (carrots, celery and onions in a ratio of 1:1:2).

bone broth post 2 - mirepoix

Place the cooling rack in the sheet pan and arrange your bones atop, placing the larger ones on the outer edges to encourage even roasting.  Salt generously with Pink Himalayan Salt (mined from ancient sea beds and contains 82 trace minerals found in our blood).

bone broth post 1a - selection

Roast the bones about 30-45 minutes at 400F turning once.

bone broth post 3 - roasting

Place roasted bones, veggies and accumulated juices in stockpot.

bone broth post - 4 vinegar

Fill the stockpot with cold (filtered) water and add more salt and 1/4 cup vinegar to draw out more minerals from the bones.  I like to use coconut vinegar as it is neutral-flavored, but some like apple cider vinegar or wine.  **Cooking is chemistry: by adding an acid (vinegar or wine) the positively charged hydrogen ions will bind with the negatively charged mineral ions and suspend them in the broth – ready for your body to use.**

Simmer in stockpot overnight with the lid on.  As fresh herb flavor can easily be cooked out, I add them near the end.  Turn off the stove and add fresh thyme, parsley and a dried bay leaf to steep.  Let the broth cool to warm before removing/straining bones, veggies and herbs.  Chill for several hours until solidified.  Defat by removing the top layer of hardened fat from the gelatinous broth.

bone broth post 5 - defatting

I like my broth concentrated for more compact storage, so I boil it down before pouring it into freezer-safe containers, chilling, then freezing for longer-term storage.

bone broth post 6a - storage

I have made turkey and chicken stock from leftovers (carcasses), and that also works well.  Since they are pre-roasted, I just add fresh veggies to the bones in the pot and follow the same process from there.

I like to use bone broths in soups/stews and stir fry, as well as drink it straight for breakfast.  Use it any way you can – any time you can.

So, there you have it: a nearly fool-proof method for great tasting, super-nutritious bone broth! (a.k.a. meat stock)  To your health!