Tag Archives: organic

Green tea with lemon and coconut oil

Start your day with a warming tea that is satisfying, calming, alkalising and filling. An all natural drink that will help support your wellbeing, kick start your metabolism for the day and support the detox systems within your body. Not such an unusual flavour combination once you taste it and the inclusion of the coconut oil helps you to feel energised for hours. A great way to care and nourish your body at the start of a busy day. 

2015-06-16 07.17.08
Simple and quick to make on a busy day.

Ingredients:

A good quality green tea of your choice

Filtered Water

A fresh lemon

One teaspoon Organic Coconut Oil

Your favourite Mug

2015-06-16 07.11.49
Simple and natural ingredients

Fill your mug with freshly boiled filtered water. Place the tea bag in and let it sit for about 5 minutes. Remove the tea bag and add the juice of a small lemon and the coconut oil.

2015-06-16 07.12.50
Adding the lemon using my favourite kitchen gadget.
2015-06-16 07.13.58
Just a small teaspoon of coconut oil.

Gently stir the coconut oil into the drink.

2015-06-16 07.14.26
The coconut oil will slowly melt.
2015-06-16 07.14.54
Stir the drink gently with a spoon until the oil has melted. Sip slowly and enjoy. Once the drink is 2/3’s gone fill the mug with more hot water and enjoy another cup that will still be fragrant but not quite as strong.

This is a really soothing and lovely drink that will sustain you for many hours so you can enjoy a late breakfast and focus on doing other things when the mornings are so busy. Drink this tea mindfully and think about the goodness that is going into your body and plan the day ahead of you.

A melody of vegetables

A colourful array of delicious organic vegetables combined to create a wonderful side dish for you to enjoy. Use your imagination when cooking up a baked vegetable dish and be rewarded with flavour, texture and whole food goodness.

2015-11-03 20.12.08
Look at the colour in this dish!

Buying organic veggies is taking my creativity in the kitchen to a whole new level. I am loving eating the seasonal organic veggies l am buying and admit that some of them l wouldn’t normally have bought but now am loving the variety it is bringing to my diet. The cost of the veggies places a new importance on using all of them and being thrifty is inspiring me to try new combinations with the reward being an ever expanding menu.

2015-11-04 19.50.43
So much variety and colour.

The ingredients in this dish are carrot, broccoli, leek, beetroot, daikon, asparagus and beet greens seasoned with olive oil, pink rock salt and black pepper. I baked the dish uncovered in a 180 degree celcius oven and turned them a few times.

2015-11-04 19.51.05
Steaming hot and just out of the oven
2015-11-03 20.11.00
Served here with a lovely salad, baked sweet potato and a caramelized beef and veggie mince. There are so many veggies in this meal.
2015-11-04 19.52.01
Just reheat the veggies in a saucepan. An enormous piece of steamed cauliflower went well with the meal.

Use your imagination and use up the veggies you have. Roasting the veggies brings out a sweetness in them that l love.

Have you listened to my new podcast yet. If not tune in at http://www.thewellnessbuzzpodcast.com

2015-07-05 19.58.13

Baked bean, leak and flaked almond medley

A delicious side dish that is sure to become a favourite. An unusual mix which can be eaten on its own, in an omelette or with a range of other vegetable and meat ingredients. 

2015-11-02 21.31.33

I am thanking the team at Peninsula Fresh Organics in Baxter for this dish as they are the ones supplying me with amazing fresh produce that l have to admit l may not otherwise have tried. My first go at eating broad beans was a magnificent success and very popular with the family. I admit to googling how to prepare the broad beans and spent a considerable time along with my daughter peeling off the pod and second skin. Combining them with the other ingredients was kind of like eating them in disguise but the result was magnificent.

Ingredients:

Green beans (sliced)

Broad beans (depodded and second skin removed then roughly sliced)

Leak (finely sliced)

Flaked almonds

Coconut oil

Pink rock salt

Black pepper

This may frustrate you but l am not putting exact quantities as this is really a throw together and see what happens kind of a dish. Here is a guide: A large handful of raw whole broad beans and the same of green beans, a handful of flaked almonds or more if you love them, a couple of inches of the whitish part of the leak and oil plus seasoning as you like. Give it all a mix and place in a baking dish.

2015-11-02 21.33.06
Place in a 180 degree celsius oven and bake until just turning golden.
2015-10-31 18.57.55
I served this with a whole range of other veggie dishes: Baked kohl rabi chips, golden beetroot, a healthy salad and kohl rabi greens baked in the oven.

I also had this mix in the centre of an omelette and my daughter especially loved it on its own a couple of days later when l just gently reheated it in a saucepan.

A lovely combination of flavours and a new adventure in my world. I know what you are thinking. Green beans and broad beans are legumes and not Paleo. That may be so but they are a whole food and although l only eat them now and again, if they arrive in my seasonal, local, organic and whole veggie box l am going to eat them!

I hope you enjoy the recipe and don’t forget my new podcast at http://www.thewellnessbuzzpodcast.com.

2015-07-05 19.58.13

Raw organic blueberry and coconut tart

This is the most delightful raw tart with an extraordinary colour from the organic blueberries. Completely gluten, dairy and processed sugar free and so simple to make with the aid of your trusty food processor. Keep it in the freezer for those unexpected guests or just to have a slice as the need arises. 

2015-07-01 16.52.12
#decadent #rich #creamy #musthave

You need a baking tin with a base that is separate to the edging for this tart so that you can take off the edges, cut the tart and leave it on the base to store. Grease well with coconut oil. I use one with a decorative edge so it gives the tart a nice look.

2015-07-01 12.45.18
Organic blueberries are a must and worth the extra expense. This is one product where buying organic makes sense due to possible contamination.

Base:

In the food processor (chopping blade) place 1 cut of raw activated almonds (or similar), 1 cup of shredded coconut and 8 medjool dates (seeds removed). Process well then place into the greased dish and press down firmly with the back of a spoon.

2015-07-01 13.24.23
A firm base is required.

Filling:

Into the food processor (chopping blade) place:

1 ripe avocado (large)

1 cup of organic blueberries (organic is a must due to possible contamination)

1 cup of raw activated cashews

2 teaspoons of raw honey (More nutrients than regular honey and a lower GI)

1/2 cup shredded coconut

1 teaspoon cinnamon

4 medjool dates (seeds removed)

2015-07-01 13.21.37
Ready to be mixed.
2015-07-01 16.48.55
Process well and watch the colour develop. Mix until smooth.
2015-07-01 16.49.25
Pile it on top of the base and smooth out evenly with a spatula. Place in the freezer to set for a few hours.
2015-07-01 18.41.54
Slice it into pieces and keep in a container so you can quickly grab a piece or keep the whole tart in the freezer for those emergency situations. Decorate with your favourite berries and coconut flakes.

My new Wellness podcast has launched this week. You can subscribe to it on iTunes on your iPad or iPhone by downloading the Podcast App. I would love your support and leaving me a 5 star rating if you like the show will help me to climb the charts.

https://itunes.apple.com/au/podcast/thewellnessbuzzpodcasts-podcast/id1013658205

You can also listen on my new Website at http://www.thewellnessbuzzpodcast.com

300 photo

You can also follow me on Instagram at holistic_paleo and l now have a new Facebook page called Gluten Free Central.

Rolled Chicken Breast

A delicious herb and nut filling compliments the tenderness of the chicken breast to form the base of the meal. Served hot or cold, each rolled chicken breast serves three people if you have a portion as in the pictures below which highlights the importance of balancing the meal out with an abundance of healthy raw and cooked vegetables.

2015-06-20 08.05.09
Serve cold with salad or vegetables.
2015-06-20 08.16.08
Served hot out of the pan with honey and sesame pumpkin, steamed brussel sprouts and baked swede chips.

You can use as many chicken breasts as you like but l buy the free-range breasts in a pack of two. Give them a good wash with filtered water and pat dry.

2014-09-09 16.44.16
Place the chicken breast in between two pieces of cling wrap. Put a tea towel under the chopping board in preparation for the flattening of the chicken as this will make the noise less and stop the board moving on the bench.
2014-09-09 16.46.51
Flatten the chicken so that it is a nice shape by gently pounding it with a wooden rolling pin.

Make the filling by combining all of the ingredients in a food processor, or alternatively cut and chop them by hand and mix in a bowl. Change any of the ingredients if you don’t like the flavour combination or add in some more spices. The ingredients below don’t have to be exact as long as there are a good mix of flavours.

Ingredients for the filling:

4 brussel sprouts

2 spring onion green tops

1/2 cup raw activated walnuts

1/4 cup raw activated pepitas (pumpkin seeds)

Pink rock salt and ground black pepper

1 tablespoon organic coconut oil

1/2 cup fresh parsley and mint (or any other herbs you have)

A few leaves of silverbeet (use spinach, kale or bok choy as an alternative)

2014-09-09 16.39.53
A food processor is convenient here but not essential.

Spread the filling on top of the chicken breasts.

2014-06-14 18.45.43
The free range chicken breasts flattened and topped with the filling.
2014-09-09 16.53.41
Roll the breast around the filling

Use kitchen string to gently hold the breast in place. Tie the string at each end and push in any filling that has come out. Gently lift onto a lined baking tray and drizzle with your favourite oil, pink rock salt and black pepper.

2014-06-14 18.51.38
The rolled and tied chicken breast drizzled with extra virgin olive oil, pink rock salt and black pepper.

Cover with foil and place in the oven. Cook until the chicken is golden and then take the foil off and let it brown or place under the grill ensuring it doesn’t dry out.

Another option is to pan fry the rolled chicken which will give a more golden appearance.

2014-09-09 18.24.52
Cook on a very low heat with the lid on.
2014-09-09 18.24.46
Both the oven and fry pan methods work well.

Carefully cut the string along the length of the chicken and remove. Let the chicken rest for a few minutes before serving.

2015-06-20 08.04.13
Golden and delicious

There are so many fillings that would be delicious with this recipe. I am going to try a pumpkin or sweet potato filling next, but the combinations are really endless.

2014-09-09 18.48.28
Have one for dinner and the second one cold the next day. A great way to add variety to the same dish and the flavours are quite different between the warm and cold versions.
2015-06-12 19.17.47
If rolling the chicken is a challenge just slice the breast down the middle and stuff with the filling. This filling in this meal was just silverbeet, spring onion green tops, coconut oil, walnuts and seasoning.

If you have enjoyed this post please share it with a friend. I also post my recipes and wellness tips daily on Instagram at holistic_paleo and Facebook at Holistic Wellness For Life or Primal Living Melbourne

TheRawFoodStore_KitchEss_468x20

bulk wholefoods

 

Green tea with lemon and coconut oil

Start your day with a warming tea that is satisfying, calming, alkalising and filling. An all natural drink that will help support your wellbeing, kick start your metabolism for the day and support the detox systems within your body. Not such an unusual flavour combination once you taste it and the inclusion of the coconut oil helps you to feel energised for hours. A great way to care and nourish your body at the start of a busy day. 

2015-06-16 07.17.08
Simple and quick to make on a busy day.

Ingredients:

A good quality green tea of your choice

Filtered Water

A fresh lemon

One teaspoon Organic Coconut Oil

Your favourite Mug

2015-06-16 07.11.49
Simple and natural ingredients

Fill your mug with freshly boiled filtered water. Place the tea bag in and let it sit for about 5 minutes. Remove the tea bag and add the juice of a small lemon and the coconut oil.

2015-06-16 07.12.50
Adding the lemon using my favourite kitchen gadget.
2015-06-16 07.13.58
Just a small teaspoon of coconut oil.

Gently stir the coconut oil into the drink.

2015-06-16 07.14.26
The coconut oil will slowly melt.
2015-06-16 07.14.54
Stir the drink gently with a spoon until the oil has melted. Sip slowly and enjoy. Once the drink is 2/3’s gone fill the mug with more hot water and enjoy another cup that will still be fragrant but not quite as strong.

This is a really soothing and lovely drink. You will need to be close to a toilet as it does go through your system quite quickly. It keeps me sustained for many hours so l can enjoy a late breakfast and focus on doing other things when the mornings are so busy. Drink this tea mindfully and think about the goodness that is going into your body and plan the day ahead of you.

You can follow me daily on Instagram at holistic_paleo and on Facebook at Holistic Wellness For lIfe and Primal Living Melbourne. 

Crispy Seed Crackers and Guacamole.

A crispy seed cracker with a hint of sea salt and a delicious tangy guacamole is a taste sensation and completely satisfying. Make a big batch of the crackers and have them on hand in the freezer to go with your favourite toppings.

2015-03-15 14.47.38
A most delicious meal.

Making the Seed Crackers:

The seed crackers are really easy to make and just require a few ingredients plus some patience. Place one cup of water in a bowl and add to it one cup of mixed seeds (just under 1/2 cup each of raw activated pumpkin seeds and sunflower seeds. The cup will be almost full. Add on top one tablespoon of LSA mix and 2 tablespoons of black chia seeds. It’s o.k if it is overflowing a bit).

2015-03-15 15.48.00
Pour the seeds into the water and give a stir.
2015-03-15 15.06.43
A double batch in the making 

Add 1/2 a teaspoon of sea salt to the mixture and mix well. Let this sit for at least 15 minutes so it becomes a bit gluggly looking. Pre-heat the oven to 150 degrees celcius.

2015-03-15 15.49.43
Pour the mixture onto a baking tray covered with a generous piece of baking paper. Smooth out with the back of a spoon until it is even and most of the tray is covered.

Place the mix into the oven for up to 1.5 hours or until the sunflower seeds are turning golden. It may require less time depending on your oven. Turn the oven off at this point and leave for one hour.

2015-03-15 15.51.38
One huge cracker. Now break it into usable pieces.

The cracker mix should be able to be broken easily into pieces and used with your favourite meal, as a snack or frozen.

2015-03-15 15.54.07
A delicious and versatile cracker.

Making the Guacamole:

Guacamole is very easy to make and a quick meal to create. You can use any volume of the ingredients you wish to make a dish that suits your tastes. I used two fresh avocado’s slightly mashed, 2 spring onion green tops chopped, some small orange tomatoes diced, the juice of half a lemon, pink rock salt and black pepper. Once you mix it all together you have guacamole and it is best eaten straight away. The colour of the tomatoes you use will alter the appearance of the guacamole and bright red ones look really excellent.

This is a very healthy meal or snack and one that can be enjoyed by many people. You can make a large batch of guacamole and serve as a dip with the crackers and this is sure to be popular with your family or guests.

You can follow me daily on Instagram or on Facebook at Holistic Wellness For Life or Primal Living Melbourne

Paleo Shepherd’s Pie

This traditional family favourite has been given a colour overhaul and is packed with nutrition and flavour. It is a very easy dish to make and there will be plenty left for the next day.

2015-02-21 18.25.37
A family favourite given a colourful transformation!

Ingredients and Method: Mince 

Begin with 1kg of the best grass fed beef mince available.

Place this in a pot with 1 tablespoon of coconut oil and start to brown on a low heat. Add one diced brown onion, 2 tablespoons of organic tomato paste, 2 tablespoons of coconut flour and your spices. You can make this dish as spicy or mild as you like depending on who is eating it. I added in pink rock salt, black pepper, ground ginger, turmeric, lots of cumin, cinnamon and a pinch of paprika. Give it a good mix and when nicely blended and browned add in 2 cups of home-made bone broth or stock plus a few dashes of coconut amino sauce. Place the lid on and let this simmer for several hours. When it is done place the meat sauce in to a large baking dish and even out with a spatula.

2015-02-21 13.06.05
The meat sauce could be eaten on its own.

If you are prepping this for later on in the day leave the mix to cool a bit while you prepare the topping. Otherwise you can cook the vegetables while the meat sauce is cooking and eat it as soon as the vegetables are cooked.

Ingredients and Method: Topping

The traditional white potato topping makes way for a colourful sweet potato mix. You could use just orange sweet potato but l chose the orange and white varieties. The number of sweet potato required will depend upon the size of your dish but l used three medium ones. Peel and wash the sweet potato, then chop into large pieces and place in a steamer. The white sweet potato are so surprising in that they turn a lovely purple shade when cooked with both varieties having a similar flavour but the orange one containing more beta-carotene than the white.

2015-02-21 13.06.08
Soft all the way through

Carefully place each piece of sweet potato onto the pie using tongues and lightly crush by gently squeezing the tongues. Ensure an even coverage over the pie. Sprinkle raw activated pumpkin seeds generously over the top and place the whole dish in the oven for a few minutes to crisp them up. Serve and enjoy.

If you are preparing this meal to eat later in the day then store it covered in the fridge until just before meal time. Cover it with foil and heat in a pre-heated oven (180 degrees) until warm all the way through and the gorgeous aroma is moving through your home.

2015-02-21 18.26.30
A hearty meal made from real food.

You can follow me daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne. If you love this recipe please share this website with a friend. Thank you Carolyn

All natural beef curry

A delicious and healthy grass fed beef casserole with a spicy sweetness using all natural ingredients. Gluten & dairy free, Paleo friendly and a family favourite. Serve it along side your favourite vegetables or on a bed of cauliflower rice or baked sweet potato noodles.

2015-02-16 19.54.22
Served with coconut vegetable spaghetti and red cabbage cauliflower.

Ingredients:

1kg or approximately 6 pieces of gravy beef/oyster blade steak diced

2015-02-16 10.06.07
The centrepiece of this dish is quality grass fed beef.

2 small onions or 1 large diced

1 tablespoon organic tomato paste

2 tablespoons coconut flour

1 generous tablespoon coconut oil

Spices: You can use a curry powder if you can tolerate the ingredients but l used ½ a teaspoon each of dried ginger, turmeric, cumin, cinnamon and a pinch of paprika.

Pink sea salt and black pepper

½ cup shredded coconut

2 cups stock (homemade if possible)

Squeeze of lemon or lime juice. (A whole small one if possible).

1 medium sized ripe banana diced

1 granny smith apple with the skin removed-diced.

2015-02-16 10.05.45
This is the natural sweetness in the dish.

Method:

Place all ingredients into the pot except the stock, fruit and citrus juice. Cook on a medium heat and stir frequently for several minutes to let the meat brown and the flavours develop.

2015-02-16 10.05.28
Let this cook on a low heat for several minutes to let the flavours develop.

Add the remaining ingredients and stir.

2015-02-16 08.07.17
Now let this simmer for at least six hours, longer if possible and enjoy the aroma.

Simmer for at least six hours or even all day on a low heat or use the slow cooker by browning the ingredients first and then placing them into the slow cooker with the stock, fruit and citrus juice.

2015-02-17 19.50.26
A rich and beautiful colour. 
2015-02-17 19.32.49
Served here with baked sweet potato noodles, red cabbage coleslaw and steamed cauliflower.

You can follow me daily on Facebook at Primal Living Melbourne or Holistic Wellness For Life. For a quicker way to keep in touch follow me on Instagram at holistic_paleo

Turkey bone broth

A flavour taste sensation filled with so many wonderful nourishing nutrients and making use of ingredients that usually go to waste.

2014-12-28 19.07.54
An amazing turkey bone broth with pan fried sweet potato noodles. It was completely delicious.

Bone broth is nutrient dense and extremely healing for the digestive system. In addition to this it is filled with an incredible flavour that can be enjoyed on its own as a drink or used in your favourite meals.

2014-12-29 18.24.29
This is a beautiful beef and vegetable casserole where l added about 1 litre of turkey stock to create an amazing flavour. 

To make the stock you need to have the remainders of the turkey after you have cooked it and enjoyed a lovely meal.

2014-12-24 20.30.31
Cook your turkey and enjoy a delicious meal saving the leftover meat, skin and bone for your broth.

To make the broth place your turkey leftovers in a big pot and fill it 3/4 of the way with filtered water. Add to the pot 1/4 cup of organic apple cider vinegar, a few peppercorns, onion, 1/2 teaspoon sea salt, a few bay leaves and an assortment of vegetables such as celery ends or carrots.

2014-12-27 10.04.15
Everything is in the pot. 

It is hard to go wrong and the actual quantity of each ingredient doesn’t have to be exact. The apple cider vinegar is important though as it helps to leach the minerals and nutrients from the bones.

Bring the broth to the boil and then let simmer with the lid on for around 24 hours. The house will smell lovely.

When the broth is cool strain it to so you are left with a clear liquid. Let it cool in the fridge and then skim the fat and solids off the top. The broth is now ready to use or can be frozen.

2014-12-28 11.57.35
This broth is so precious. Try to always have a broth of some kind in your fridge or freezer.

Coconut and cinnamon balls with Rainbow Superfood Blend

These tasty raw snacks have the most delicious sweet flavour and are packed with goodness. They are Paleo, gluten, dairy and processed sugar free and filled with nutritious ingredients. 

2014-10-25 15.01.41
Power packed snack.

These are the simplest balls to make and taste testing the mixture is part of the fun. You need a food processor to make these as there is quite a lot of blending required. The method is so simple with all ingredients placed into the food processor and blended until an even consistency.

2014-10-25 14.06.19
Just minutes to make with a food processor.

Ingredients:(everything organic if possible). This recipe makes approximately 12 balls. 

1 cup of raw activated nuts (l used almonds and brazil nuts)

3 tablespoons sesame seeds

2 tablespoons coconut flakes

1 teaspoon cinnamon

4 large medjool dates (seeds removed)

3 generous tablespoons coconut oil

1 level tablespoon of a superfood powder (I used Loving Earth Rainbow SuperFood blend)

Use a spoon to scoop a small amount of mixture out of the food processor and using your hands shape into a small ball. Cover in extra sesame seeds.

2014-10-25 14.09.38
Ready to be covered in sesame seeds.
2014-10-25 14.15.07
Looking good at this stage. A taste test here is highly appropriate.

Place the finished balls on a plate and place in the fridge for a couple of hours to firm up.

2014-10-25 14.57.45
A delightful Paleo snack.

As this mix makes a small quantity of balls you could keep them in the fridge for a few days and eat as desired. Alternatively you can freeze them especially if you are doubling the recipe. You can experiment with different types of superfood powders such as spirulina or acai berry or add some raw cacao for a chocolate flavour.

The Loving Earth Rainbow SuperFood Blend is in a 150g jar and cost me $45 from the health food shop. The ingredients are raw organic macqui, raw organic acai, wildcrafted gubinge, raw organic camu camu, organic spirulina and organic wheatgrass. I like adding it to raw recipes as heating it too much can impact the nutrient content.

bulk wholefoods
For Australian followers, your pantry needs delivered directly to your door.
coconut majic
For everything coconut

Beef bone broth

Famous for its nutritional qualities, especially for enhancing gut health, this broth is thick and murky which is just how you want it to be.

2014-10-03 11.36.00
The hard part is over once you are at this stage. Now what to do with it!

If you want to source the best recipes for broths and other healing foods, l suggest you purchase the book ‘Nourishing Traditions’ by Sally Fallon. It is a wonderful book and has an incredible amount of valuable information in it.

2014-10-01 09.26.30
Nourishing Traditions with grass fed beef bones.

There are lots of ways to make bone broth but this is how l made it.The first thing you need to do is to buy some grass fed beef bones and the ones l purchased were very white and clean with the brightest flesh l have seen. Finding a butcher who stocks these is a challenge and it requires visiting the shop or local supplier and questioning them as to the source of the meat. I found a local butcher and a certain amount of trust is required as he assured me all of his meat was from grass fed animals.

Ingredients:

  • 2 kilograms of grass fed soup bones
  • Cold filtered water. Just enough to cover the bones in the pot.
  • ¼ cup of organic apple cider vinegar
  • 2 onions chopped in half
  • 3 carrots coarsely chopped
  • 3 celery sticks coarsely chopped
  • Black peppercorns
2014-09-19 18.02.57
The best apple cider vinegar. Avoid the ones in the local supermarket.

Method:

Place all of the bones with meaty bits in a roasting pan and brown in the oven at 180 degrees until well browned for 60 minutes.

2014-10-01 09.38.51
Ready to be roasted
2014-10-01 10.21.46
Roasted and ready to go into the pot.

Meanwhile if you have any non-meaty bones place them into a large stockpot and add the cold water, vinegar, vegetables and peppercorns. Let that sit while the other bones are browning. My bones were all meaty so l didn’t need to do this step. Add your browned bones to the pot and deglaze the roasting pan with hot water. Pour this greasy mix and any leftover meat or bones into the pot. Add more water if you need to so that the bones are covered.

2014-10-02 09.41.37
A murky looking liquid.

Bring the pot to boil and remove the foam from the top of the pot. Reduce the heat, cover and let the pot simmer for a good 24 to 48 hours. The longer it cooks, the richer the flavour. A warning here that the smell through the house was so incredible in the night that l had trouble sleeping.

Once the cooking time is up let the stock cool in the pot. When cool pour the broth into a large bowl through a strainer so the liquid is separated from the bones and vegetables. Don’t taste it at this point as it doesn’t taste good. Place the broth in the fridge and let it cool completely until you can see a white layer of fat on top. Use an egg flipper or large spoon to lift this off and then strain again into a clean bowl.

2014-10-03 11.30.06
Looking quite awful. Remove the top layer of fat and strain.

A sign of a good broth is that it will be quite thick and jelly like.

2014-10-03 11.35.30
Ready to be used or frozen.

The broth is now ready to be used on its own or in your favourite dishes. Transfer the broth to mason jars or any sealed container. The broth can keep in the fridge for a week or in the freezer for 6 months.

The original bones can be re-used and this will produce a clearer broth. To do this follow the recipe again except for the roasting part.

2014-10-02 09.48.01
The original bones can be re-used.

Reflection: I went into making this broth with the best of intentions. Not having a gallbladder l have struggled to incorporate red meat into my diet. I can see that this broth is remarkable, and l will use it in the dishes l make for the rest of my family. There is something about the beef fat that just doesn’t agree with me at this point and l will stick to chicken broth for the time being.

For you copy of Nourishing Traditions visit:

booktopia

For all of your cooking needs shop at:

bulk wholefoods