Bone Broth Goodness

Bone Broth for the Soul

Bone broth is one of the best things to have on hand in your fridge or freezer, because it can be used on its own or multiple recipes such as soups, stews, sauces, and more! Bone broth is one of the healthiest foods to consumer, as it can help regulate your digestive system to help your gut stay healthy and boosts your immune system. The reason we use apple cider as the only other ingredient to make it, is that it helps bring out the awesome minerals from the bones that we need to help maintain healthy bones, teeth, hair, nails and skin. It's one of the cheapest health remedies!

 

Ingredients:

4lbs Good Quality Beef Bones (you can use this method for pork or chicken bones)
1/4 Cup Apple Cider Vinegar

1. Place bones in a large stock pot and fill with cold water - not hot! The pot should be large enough that the bones should be completely covered by the water, and at least 1-2" below the top of the pot. Add in your apple cider vinegar.
2. Turn the stove to medium-low heat, just enough for it to simmer, you don't want a boil, then let it go for about 6 hours (4 hours for chicken bones). It depends on how big your bones are - the bigger bones usually take a longer time.
3. Throughout the time it is boil, using a large spoon, skim off the foam and scum and discard. It is important to remove this, as it is all the impurities coming out of the bones.
4. Once the time is up, turn off the stove, and remove the bones first and allow to cool - best way is to place the pot in your sink, then fill around it with cold water. This brings it down to a cooler temperature faster and in a safer manner so bacteria doesn't form.
5. Strain the broth into a blender container - this makes it easier to pour into smaller containers for storing. You can store the broth in the fridge for a week, but much longer in the freezer. I portion it into one cup silicone moulds then freeze them, pop them out of the mould into a freezer friendly container.  

NOTE: When re-heating broth, make sure you bring it to a boil for at least 2 minutes before consuming. Also, if you want a darker broth, roast the bones first for 30 minutes at 375 in the oven beforehand.

 

Jerky!

It's clean, grass-fed Jerky!

Everyone loves jerky, you know it! The only thing, it does take a long time to complete, but so worth it. I would suggest doing the marinating the first night before you have a couple days off work - you need 24 hours to get it set for drying; then it's 4 hours in the dehydrator and you are good to enjoy. If you don't have a dehydrator, look at the notes below for how to do this in your oven.

Ingredients:

1 lbs Grass-fed Lean cut of Beef, Flank works best
1/4 Cup Tamari (or if you have it Coconut Aminos)
3/4 Tsp Natural Liquid Smoke (one with 2 ingredients-hickory smoke and water)
1 Tsp Chili Powder
1/4 Tsp Smoked Paprika
1/4 Tsp Garlic Salt
1/4 Tsp Onion Powder
1/4 Tsp Cayenne Pepper (optional if you don't want it with any kick)
1/2 Tsp Ground Black Pepper
1/2 Tsp Sea Salt

1. Slice up your beef into thin 1/8" pieces, cutting across the grain. To make cutting evenly easier, put the meat in the freezer for about 45 mins-1 hour; it will freeze slightly to help make the cutting easy. Ensure that the fat is all trimmed off. If you leave fat on, it runs the risk of the jerky spoiling much sooner than you want.
2. In a ziploc bag (this makes clean up easy), mix all your ingredients together ensuring that all the beef is coated. seal it and marinate it in the refrigerator for 24 hours for the best flavour. Every so often, flip the bag so the meat marinates evenly.
3. After marinating, remove the beef and pat dry with paper towels.
4. Place the strips of beef on the dehydrator tray, avoiding overlapping any pieces. If you want an easy clean up, you can line the dehydrator with parchment paper.
5. Turn the dehydrator to about 140-145 degrees and allow to dry for about 3-4 hours. Half-way, make sure you flip the beef. Smaller pieces may be done, so remove them if they are to avoid overdrying.
6. Beef is done when it is dry to the touch, still flexible without snapping apart. Remove the beef and allow to cool for about an hour before placing in an airtight container and storing in the refrigerator.

NOTE - OVEN DEHYDRATING:

Heat oven to 150-170 degrees, the lowest setting as possible. Line baking sheets with parchment paper and top with a wire rack. Line the beef slices without overlapping - you may need two trays. Prop the door open with a wooden spoon if you can safely and dry out for about 8 hours. 

One Pot Roast

It's time for a Roast!

Turkey weekend is the sure sign that winter is coming, time to get comfortable with some comfort foods that are filling and good for you. Pot roast is a simple and easy thing for first time or newbie cook's to do because you get your protein, veg, and drippings all in one! Tried VG Farms beef this week that I picked up at Longo's. Turned out pretty good and was readily available at a reasonable price! 

Ingredients:

2-2.5 lbs of Good Quality Beef Rib Roast, or Shoulder
1 Cup Chopped Carrots
1 Cup Chopped Celery
1 Cup Chopped Onions
2 Cups Potato (Both Sweet and White Potato)
Sprig of Rosemary or Thyme (your preference)
Bacon Fat or Avocado Oil (need the oil to sear the meat)
Beef Stock - homemade if you got it!
Salt & Pepper

1. In a large pot that has a fitted lid, add in your fat or oil. On medium-high heat, sear your roast on each side for about 3 minutes each (this will keep it tender inside).
2. Once that is done, add in all your vegetables, and then the stock until it is just covering the top of the beef.
3. Cover the pot and reduce the heat so that it is cooking on a simmer. Not a big boil, as that will make the beef tough. Cook for approximately 1 to 1-1/4 hours, checking to stir vegetables every once in awhile.
4. When done to your liking. Remove the beef and let rest on a cutting board for about 5 minutes. You don't want to cut it right away, as it will loose all the goodness out of it. Scoop out your vegetables and then cut your beef and top with the stock "jus" - Enjoy!

Gems of the Sea

It's Shucking Time!

Oyster season began in September...want to know why? Well, it's simple, oysters should only be eaten in the months that contain an "R". So that means, September to April is the season to enjoy these gems of the sea! Oysters are high in zinc, which helps in healing and your immune system; it's heart-friendly containing omega's, potassium, magnesium, and other essential vitamins and minerals; and of course a great source of lean protein. For such a complex ingredient, we are keeping it simple-enjoy them raw with simple toppings! Visit Diana's Seafood on Lawrence for the freshest from the sea - you can talk to the staff to figure out which oysters you may enjoy best.

 

 



Ingredient for Mignonette:

1/2 Cup Red Wine Vinegar
1 Shallot, diced small
Freshly Cracked Black Pepper

1. Combine the ingredients and serve.

Ingredient for Cocktail Sauce:

1 Cup Crushed Tomatoes, or drained diced tomatoes
1 Tbsp Tomato Paste
1/4 Cup Prepared Horseradish (you can add more for a hotter version)
Juice of Half a Lemon, no seeds
Pinch Sea Salt

1. Combine all the ingredients until smooth and combined, and serve.

NOTE** When selecting oysters, you want them to smell like the "sea" - they shouldn't have a strong odor...if they do, it's not the freshest and should not be eaten!