Healing Bone Broth

Bone broth is incredibly healing. It has been used for years to treat illnesses and speed up recovery and healing. Health benefits of bone broth:

• Promotes healthy bones
• Heals and supports gut health and digestion
• Inhibits infection
• Reduces joint pain
• Reduces inflammation
• Promotes healthy hair and nail growth.

Bone broth can be made with chicken, turkey, duck, lamb, or beef bones. I chose to use beef bone marrow for this one. It doesn't matter what you choose to use, but you must make sure they are organically-raised, pastured or grass-fed animals in order to get the health benefits.

Making bone broth can be a nurturing process if you allow it to be. The more love you put into it, the more healing and nutritious it will be for you and your family. It's a great staple to have at home. And the best part is that you can make huge batches like this one and store in the freezer to have for a few months. This will be your best health supplement. Use it as a base for soups, sauces, or drink it as is.

Ingredients

3.5-4 pounds organic, grass-fed bones. I used beef bone marrow.

4 Tablespoons unfiltered apple cider vinegar

Filtered water, enough to fill pot

4 large kombu strips

4 Tablespoons dulse flakes

4 large carrots, roughly chopped

4 stalks celery, roughly chopped

1 bunch parsley

1/4 cup goji berries

1 Tablespoon organic ground turmeric or a large chunk of fresh turmeric (peeled)

Procedure:

1. Place bones and apple cider vinegar in a large stock pot. Fill pot with water and let sit for 30 minutes with the heat off. The acid in the vinegar helps extract the minerals from the bones.
2. Turn on heat and bring to a simmer, removing scum that rises to the surface for the first hour of cooking. Cover loosely and continue simmering on low for 24-48 hours. The longer, the better. I simmered it for about 28 hours total. You will need to add water along the way to keep bones completely covered.
3. Add remaining ingredients for the last hour of cooking.
4. Strain broth and place in air tight containers. Let cool completely before storing in the refrigerator. Broth will keep in the refrigerator for 5 days or in the freezer for a few months.
5. The next day, there will be a layer of fat on the surface. You can discard this, use it for cooking, or stir it back in - it contains valuable nutrients.

Makes ~20-24 cups 

Don't be afraid to use your choice of herbs, spices, or vegetables to give it your own therapeutic touch.

Happy healing!

Will you be making this therapeutic drink? Let me know in the comments below. 

Creamy Fig and Cacao Smoothie

Figs are in season here in California! Naturally, I created a creamy and decadent chocolate smoothie with fresh figs. The great nutrition components of fresh figs:

• Fiber - supports bowel health, regulates blood sugar, lowers cholesterol, helps maintain a healthy weight
• Vitamin B6 - brain health, detoxes the liver, aids in the metabolization of carbohydrates
• Copper - builds strong bones and tissue, energy production, balances cholesterol levels,
• Potassium - helps control blood pressure
• Manganese - supports skin health, controls blood sugar, protects free-radical damage, aids in bone production

I don't have much else to say about this recipe other than encourage you to run to your farmers market to buy some fresh organic figs.

Ingredients

7-8 fresh figs

1 1/2 cups creamy coconut milk

1 cup water

2 heaping Tablespoons raw cacao powder

3 Tablespoon raw hemp seeds

2 teaspoons maca powder (optional)

1 teaspoon ashwagandha (optional)

1/4 teaspoon ground cardamom

Pinch of celtic sea salt

Pinch of stevia

Splash of lemon juice

Procedure

1. Place all ingredients in blender and blend until smooth.
2. Enjoy in the sun.

Serves 2

Avocado Garbanzo Bean Salad

Do you often get bloated and gassy when you eat beans? Legumes can actually provide great health benefits, but only if you're digesting them properly. If our digestive tract is inflamed (gas/bloating), it does not absorb any nutrients.

Here's the trick to reducing digestive discomforts with beans:

1. Before you cook them, soak them overnight in a bowl of filtered water.
2. Rinse after soaking and cook in clean water with a piece of Kombu (seaweed). The Kombu also provides a natural saltiness without needing to add salt to the beans.

Garbanzo beans are high in fiber and can be great for digestive support (when previously soaked). They also support cardiovascular health and keep blood sugar regulated because of their fiber and protein content.

This salad is perfect for a warm summer day. It's refreshing and easy to make. The only thing that needs to be cooked are the garbanzo beans.

I know you will enjoy this one.

Ingredients 

1 1/2 cups cooked garbanzo beans (soaked for at least 8 hours before cooking)

1 1/2 cup chopped vegetables of choice (radish, summer squash, zucchini, celery, cucumber, bell pepper, carrot)

1/2 avocado

1/2 teaspoon dijon mustard

1 teaspoon raw unfiltered apple cider vinegar

Juice of 1 lime

Pinch of celtic sea salt

2 Tablespoons chopped fresh parsley (Or any herb - parsley, dill, cilantro, basil, mint)

Pinch of cayenne pepper

Pinch of smoked paprika

Procedure

1. Coarsely mash garbanzo beans in a medium-sized bowl with potato masher or back of a fork (mashed garbanzo beans pictured above). Add chopped vegetables.
2. In a separate bowl, mash avocado with dijon mustard, apple cider vinegar, lime juice, and sea salt.
3. Add avocado to garbanzo and vegetable mix and combine to coat well.
4. Add herbs and spices and mix once more. Taste and adjust seasoning.

Serves 2-3

I made delicious wraps with this garbanzo bean salad. I used collard greens for the wraps, but any leafy green will work. Sprinkle with some lemon juice, top with sauerkraut or homemade salsa, and you've got yourself an amazing and nourishing meal.

Are you new to soaking beans, nuts, and grains? What methods do you use to help your digestion?

Spiced Chocolate Pudding

This pudding is absolutely delicious. Better than any chocolate pudding I've ever had, it's hands down the favorite treat I make. And I'm not the only one who thinks so, friends that I've shared it with love it as well. The best part about this pudding is that it's refined sugar-free, gluten-free, dairy-free, and it is packed with health benefits that you don't normally get from any other dessert.

What makes it good for you?

• Avocado: Anti-inflammatory, supports the skin, promotes heart health, balances blood sugar, supports cardiovascular health, anti-cancer
• Coconut: Nourishes the skin, reduces inflammation, fuels brain, balances blood sugar, supports immune system
• Cacao: Enhances mood and stamina, fights depression
• Maca: Supports hormones, increases stamina, increases energy, and enhances oxygen in the blood. Adaptogenic root - enhances any necessary area in the body such as the endocrine system, nervous system, cardiovascular system, and musculatore.
• Cinnamon, cardamom, cayenne: Anti-inflammatory, anti-microbial, anti-clotting, anti-cancer, regulates blood sugar, supports immunity

You can't go wrong with this pudding.

Ingredients

1/2 avocado

1/2 cup fresh coconut milk

3 Tablespoons raw cacao powder

1 medjool date, pitted

1 teaspoon vanilla

1 teaspoon maca (optional)

1 teaspoon mesquite (optional)

1/2 teaspoon cinnamon

1/2 teaspoon stevia

1/4 teaspoon cardamom

pinch of cayenne

Procedure

1. Place all ingredients in a blender and blend until smooth. If not using a high-speed blender, you may need to stop and move things around with a spatula to help blend.
2. Optional: Place in refrigerator for 20 mins to serve chilled.
3. Enjoy!

Serves 2

Have you made chocolate pudding before? Or a variation of this? 

Probiotics + Sauerkraut Recipe

Our digestive tract contains both good and bad bacteria. Probiotics are what we call the friendly bacteria, which promote a healthy digestive system and are essential for good health. There are hundreds of types of probiotics. Some of the largest and most common are Lactobacillus and Bifidobacterium. These two support colon health and promote healthy bowel movements. Why is this important to know?

Well, the gut is the heart of most health conditions and we don't even know it. A happy gut is one that has a good balance of good and bad bacteria. The average american tends to feed the 'bad bacteria' more than the good. This provides a imbalanced or highly acidic environment in the gut, which comes form sugar, wheat, alcohol, processed foods, high-stress, birth control pills, radiation exposure, over-the-counter medications, and antibiotics.

A bacterial imbalance in the gut results in:

• Impaired immune system
• Impaired digestive system
• Malabsorption of vitamins and minerals from food - vitamin deficiencies
• Yeast and fungal infections (Candida)
• Digestive issues (constipation, diarrhea, IBS, Chron's disease, ulcerative colitis)
• Skin issues
• Fatigue
• Food allergies

This is why it's crucial to eliminate foods and lifestyle habits that destroy the gut lining, and incorporate more fermented foods that are packed with probiotics to help rebalance the bacteria in the gut. There are also probiotic supplements, but having the real deal (fermented foods) is the best way to get them.

My favorite fermented foods are:

• Sauerkraut
• Kimchi
• Fermented vegetables
• Coconut water kefir
• Kombucha
• Coconut yogurt

If you're new to adding probiotics into your diet, start slowly because your body will go into a state of detoxification and you might experiences symptoms such as bloating and possibly skin issues, but you will soon be feeling great and seeing a great difference in digestion and overall health. Then you can move up to having them with every meal (recommended!).

I've been experimenting with making my own ferments at home, and reality is that they're so easy to make and so much more cost effective.

Today I am sharing with you the simplest sauerkraut recipe ever. Hope you enjoy making it!

Ingredients 

1 head purple cabbage, shredded, save outer leaf

1 Tablespoon Sea salt (must be unrefined sea salt)

Procedure

1. Place the shredded cabbage in a large glass bowl.
2. Sprinkle with sea salt and massage with hands until wilted and juice covers bottom of the bowl, 3-5 minutes.
3. Start filling a glass jar by scooping some of the cabbage with it's juice into it with a wooden spoon. Best to use glass or wood because any type of metal will kill off beneficial bacteria. Press down firmly with spoon after each scoop to pack it in tightly. Add remaining cabbage juice to fill jar. Take cabbage leaf that you initially saved, fold, and place at the surface of jar to keep air out and keep cabbage submerged in juice (press down).
4. Cover jar tightly, making sure no air gets in. Leave on counter and press down on cabbage each day for about 3 days. Taste after 3 days (with wooden spoon). You can ferment it until it reaches your desired taste. Foam and bubbles on the surface are normal and signs of healthy fermentation. When done, cover with a lid and keep in refrigerator.

Enjoy!

Are you new to fermented foods? What are your favorite probiotic-rich foods?

Cauliflower Mash

Cauliflower is often an underestimated. It seems like such a plain vegetable, yet it's loaded with nutrients and health benefits. Nutritional Highlights of Cauliflower:

• High in vitamin C - immune support, cardiovascular support
• Rich in antioxidant phytonutrients - help lower the risk of developing different types of cancer
• Vitamin K - highly anti-inflammatory
• Sulphur - anti-inflammatory, shown to kill cancer stem cells, helps detoxification
• Vitamin B6 & Choline - two B vitamins important for brain health
• Fiber - aids digestion

This side dish has been one of my go-to's at home lately. My personal chef clients love it as well. It's comforting and doesn't leave you feeling stuffed. It makes a great dairy-free and low-carb alternative to mashed potatoes, especially for those watching their weight. It even tastes better, in my opinion.

I make a batch at the beginning of the week and then sauté or roast a ton of vegetables to go with it. Great for lunch, dinner, or snack.

Ingredients 

1 Tablespoon extra virgin coconut oil

1 yellow onion, sliced

1 large head cauliflower, chopped

1-2 cloves garlic, mashed

1/4 - 1/2 cup water

1 Tablespoon extra virgin olive oil or coconut oil (melted)

Sea salt and black pepper, to taste

Fresh herbs such as chives, parsley, or cilantro to garnish (optional)

Procedure

1. Heat coconut oil in a large pan or pot. Add onion and sauté over medium heat until slightly softened, about 3 minutes.
2. Add chopped cauliflower, garlic, and water (enough water to cover the bottom of the pan). Cover the pot with a tight fitting lid and turn down heat to low. Simmer for 5-10 minutes, stirring occasionally and checking to make sure there is still liquid at the bottom of the pan. If water has evaporates, add a little more. Steam until cauliflower is slightly tender.
3. Remove from the heat and place in a food processor or high-speed blender. Season with oil, sea salt, and black pepper. Blend until it reaches mashed potato consistency. Taste and adjust seasoning. Mix in herbs at this time if desired, or garnish with them.

Note: If you do not have a food processor or high-speed blender, you may mash cauliflower with a potato masher. Cauliflower might need to be cooked a bit more to make it easier.

Serves 2-4

What's your favorite way to prepare cauliflower?

Herb & Seed Crackers

I used to be a huge fan of Mary’s Gone Crackers, until I came to realize that I could easily make my own with a blend of seeds of my choice. Delicious, nutritious, gluten-free, soy-free, and so simple to make. What more do you need? These herb seed crackers are the perfect make ahead snack to have for the week (although they might not last longer than 2 days). Enjoy them with a spread of avocado, hummus, nut butter, or pair them with a salad for a quick lunch.

Ingredients

1 cup ground flax seeds/flax meal

1/2 cup raw sunflower seeds

1/2 cup raw pumpkin seeds

1/4 cup raw sesame seeds

3 Tablespoons chopped fresh rosemary

Pinch of sea salt

Pinch of black pepper, optional

2 cups water

Procedure

1. Preheat oven to 350 F.
2. Place all ingredients in a large bowl and combine well. Let sit for 10-15 minutes, until thickened but still pliable.
3. Divide mixture into two baking sheets lined with parchment paper. Spread evenly into a thin layer, about 1/4 inch thick. Bake for 30 minutes. Flip over and bake for another 20-25 minutes, until browned. Let cool and break into pieces. You may also score them before putting in the oven if you want perfect shaped crackers.
4. Store in an airtight container for 3-5 days.

Note: You can use any fresh herb or blend that you like. My favorite is rosemary. 

What herb will you add to your crackers? Be creative and share with me what you come up with.

Raw Chocolate Macaroons

The best things come when you least expect them. I wasn't even thinking or craving chocolate, but these sweet things snook up on me as I was standing in front of my pantry in search for something to do. These raw chocolate macaroons pack a punch of vitamins and minerals and are gluten-free, nut-free, and dairy-free. They're a quick little treat to boost mood and energy. Honestly addicting.

Enjoy!

Ingredients

2 cups unsweetened shredded coconut

1/2 cup raw cacao powder

1/2 cup melted coconut oil (measure after you have melted it)

3 Tablespoons coconut nectar (I use Coconut Secret)

1 teaspoon pure vanilla extract

pinch of sea salt

Procedure

1. Mix all ingredients in a bowl. Tightly pack mixture into a Tablespoon measuring spoon and gently drop it over a plate or baking sheet lined with parchment paper. Repeat with the rest of the batch.
2. Freeze for 1-2 hours. Let sit for a few minutes out of the freezer before serving, but don't leave out for too long or they will melt.

Makes ~20

These would be better if dehydrated with a dehydrator, but I don't own one. I encourage you to use it if you do.

Tell me, how do you relieve stress? What methods do you use to keep your focus? 

Dairy Alternatives + Cashew Cream Recipe

Like most foods, dairy has it's controversies. Is it good or bad? If you Google 'dairy and health' you will find thousands of articles supporting why it's good, and thousands supporting why it's bad. We grew up believing that milk is essential for bone health. Truth is, you don't need milk to be healthy nor to get these important nutrients that you would get from milk - calcium, potassium, and vitamin D. There are various reasons why one might omit dairy from their diet: being vegan, lactose-intolerant, paleo, casein sensitivity. Everyone has their own opinion on dairy, but my advice is: If you're going to have it, make sure it's good quality. Dairy isn't how it used to be anymore. It now comes packed with hormones and antibiotics. Reading the label is crucial when selecting dairy products. Learn what's in it and where it's coming from. Whatever it contains will be ingested into your body.

I personally don't include dairy in my diet because I am lactose intolerant. I may have it every now and then (about once a month), and when I do, I choose organic and local goat or sheep as they are easier to digest.

Aside from being a discomfort for those with lactose intolerance, dairy is acidic and can cause inflammation for anyone. This is why I suggest to consume in moderation, about 1-2 times per week, and get calcium from other nourishing and anti-inflammatory foods.

Non-dairy foods rich in calcium:

• Sesame seeds (more than milk)
• Spinach
• Collard greens
• Almonds
• Broccoli
• Sardines
• Kale
• Mustard greens
• Beet greens
• Turnip greens

Here are some healthy alternatives to dairy products:

• Milk: coconut milk, almond milk, cashew milk, hemp milk, oat milk, flax milk - homemade milk is best to avoid preservatives and additives. Recipe for almond milk here.
• Yogurt: coconut yogurt, chia pudding
• Butter: coconut oil, ghee (clarified butter - free of dairy)
• Ice cream: coconut ice cream, rice milk ice cream, blended frozen banana, thick smoothie. Try my vegan chocolate-coconut ice cream, it's delicious.
• Cheese: cashew cream/cheese, nutritional yeast (sprinkle it on food for a cheesy taste)

One of my favorite dairy alternatives is cashew cream. It's simple to make and so delicious. Cashew cream can be used as a dip, spread, dressing, pasta sauce, pizza sauce/cheese, burger topping, and anything else you can think of.

Ingredients

1 cup cashews, soaked in filtered water for at least 2 hours

1 clove garlic

1 Tablespoon extra virgin olive oil

1 cup water or vegetable broth (or less for thicker 'cheese')*

juice of 1/2 - 1 lemon

pinch of sea salt and black pepper

Optional flavorings: fresh rosemary, red chili flakes, fresh thyme leaves, dried herbs, nutritional yeast

Procedure

1. Soak cashews anywhere from 2-4 hours. Drain and rinse.
2. Place in blender with the rest of the ingredients and blend until smooth.

*The amount of water or broth you use will determine the consistency. Only use about 1/2 cup of water to get a more cheese-like consistency. Play around with liquid measurements and see what you like best.

What's your favorite dairy alternative? Please share in the comment section below.