Bone Broth

Bone Broth

I hadn’t originally intended to publish this photo, so please excuse the presentation.  It’s a great example of what a cooled bone broth should look like. 

Bone broth recipe

With beef bones, sprinkle a little salt on them and roast in the oven for half an hour prior to using in bone broth. For chicken broth, just throw them in the pot. I used a chicken carcass, some necks and feet (creeped me out, but they’re full of nourishing gelatin).

Place roasted bones in slow cooker on low and cover with filtered water.

2 tablespoons of apple cider vinegar

Generous handful of sea salt or Himalayan salt –  should taste like the ocean (NOT table salt – throw that in the bin)

The rest can be altered according to what your preferences are.

1 heaped tablespoon of crushed garlic.

Handful of chopped continental parsley.

1 heaped teaspoon paprika.

1 heaped teaspoon turmeric.

You may add vegetables if desired, though I prefer to add the broth to what I’m cooking, not the other way around.

Add more water to slow cooker to ensure everything is covered and allow to simmer for 24 hours (you can do for only 12 hours if you have a glutamate issue).

You may need to add a little more water during the cooking time, but not too much, as you don’t want this to be diluted.

Once cooked, carefully remove bones from the broth (they may crumble).

Place broth in jars and allow to cool. You will notice a layer forms on top, this is fat and/gelatin (depending on the quality of your bones). DON’T THROW THIS AWAY! It’s excellent for cooking – packed full of flavour and nutrients.

This broth can be consumed as a soup or added to other foods as a stock.

NB. Please buy the best quality bones you can afford. I recommend organic, and crass fed for cattle is a must. This is especially important as you will be consuming everything that was stored in the animal’s bones. Most of us would prefer to avoid added hormones and antibiotics!

Dahl, the winter hug

Dahl, the winter hug

Winter means comfort food and an increased need to support your immune system. So in our house I like to make sure our freezer is stocked with nourishing soups and stews instead of processed convenience foods.
This Dahl is absolutely loaded with flavour and super satisfying.

NB: Flavour intensity for your spices will vary according to their age, brand, country of origin and quality etc., so you will need to experiment with quantities, though I do tend to prefer ginger and cumin as the dominant flavours.

Ingredients

  • 3 cups red lentils, soaked for several hours.
  • 6-8 cups water
  • 2 large tomatoes, diced
  • 1 brown onion, diced
  • 1/4 pumpkin, cubed (optional)
  • 2-3 tablespoons cumin
  • 1 tablespoon turmeric
  • 2 tablespoons ginger powder
  • 1 tablespoon sweet paprika
  • 1 small knob fresh ginger, grated
  • 5 fresh chills, finely chopped
  • 6 large garlic cloves, roughly chopped
  • 1/2 bunch of coriander, roughly chopped
  • 6 bay leaves
  • 6 curry leaves
  • salt and pepper to taste
  • Butter for frying

Method

  1. Cook the lentils until soft, then remove from heat. Add more water during the cooking process if required.
  2. Melt butter in a pan on medium heat and add all the spices. Add the tomato and onion and stir. Cook until onions are translucent and then add to the lentils.
  3. In the same pan, fry the pumpkin on a low heat until cooked through. Once cooked, remove from heat and mash well with a fork before adding to the lentil mix.
  4. Stir until well combined, then serve.

Peace, love and health,
Mandah xo