Category Archives: Recipes

Day 17 TIP: Feel Good Health Challenge

What’s up y’all?! 😉

Today, I wanted to share a TIP about the wonder of bone broth!

Yup, you read that right. Making your own bone broth is super easy and by far tastier than anything else you can buy. Need I mention that its cost comes out to a small fraction of store-bought packaged broth? Oh, and it happens to be so chock full of absorbable minerals, vitamins and gelatin/collagen, that it’s one of the most nutritious things you can consume – it’s a true healing super-food! With contents like this, it’s no wonder modern science validates what our grandmothers knew all too well: rich homemade stock helps to cure colds!

Jackie and I made our first homemade bone broth this week. Here’s how simple it is: we bought an organic chicken carcass for $3-4, put it in a slow cooker (or big pot) and covered it with water. We also added a tablespoon of apple cider vinegar, since this is supposed to strip more of the nutrients off of the bones. Then just let it simmer on low for over 24 hours, and finish by straining into a glass pitcher or container. You might be surprised to find that the outcome is a broth which is naturally delicious – and extremely good for you. I started drinking some as a breakfast supplement and it really tastes great.

There are many variations you can try:

  • • using just bones
  • • using bones, meat, and vegetables
  • • adding salt
  • • adding vinegar or not
  • • using beef, pork, chicken, fish or any other animal parts (including heads, feet, bones, skin)
  • • cooking for anywhere from 6 to 48 hours for chicken, or 12-72 hours for beef and other red meats

Note that quality starting ingredients play a big role in the quality of your final product, naturally. That means your meat, bones, fat should all come from healthy animals. Also using pure filtered water likely plays a favorable role as well.

I strongly encourage you to try it out and see for yourself how wonderful bone broth really is.

From time immemorial, soups and broths have been the worldwide medium for utilizing what we call the kitchen byproducts or as the French call them, the ‘dessertes de la table’ (leftovers), or ‘les parties intĂ©rieures de la bĂȘte’, such as head, tail, lights, liver, knuckles and feet.
–Louis P. DeGouy (The Soup Book, 1949)

Tandoori Salmon with Zucchini Boats

  • 4 salmon fillets, 180g each
  • 4 tsp tandoori curry paste or 2 tsp mild Indian curry paste
  • 4 medium zucchini
  • 1 tsp olive oil
  • pinches of salt, pepper and cumin
  • 1/2 cup plain yogourt or sour cream
  • 1 green onion, sliced
  • 2 Tbsp chopped fresh coriander

OIL grill and heat barbecue to medium-high. Smear tops of fish with tandoori paste. Cut zucchini in half lengthwise. Using a spoon, scrape out and discard seeds. Brush all over with oil and sprinkle with seasonings. In a bowl, stir yogourt with onion.

PLACE fish, skin-side down, on a grill. Then add zucchini, cut-side down. Close lid. Barbecue until a knife tip instered into centre of fillets comes out warm, 10 to 14 min. Don’t turn fish.

TURN zucchini after 5 min, and as soon as each piece is fork-tender, remove to a large platter.

REMOVE salmon by inserting a wide metal spatula between skin and flesh, leaving skin on grill. Place on platter with zucchini. Fill zucchini with yogourt mixture and sprinkle with coriander.

SERVES 4 / 305calories, 29g protein, 10g carbs, 17g fat, 3g fibre

Peach Salsa

  • 1 cup diced peaches or mango
  • 1/4 diced red onion
  • 2 Tbsp lime juice
  • 1/4 cup chopped cilantro
  • 1 Tbsp diced jalapeno
  • 1/8 tsp salt

STIR peaches with red onion in a medium bowl. Stir in lime juice, cilantro, jalapeno and salt.

Salmon & Avocado Omega Burger

  • 500 g fresh salmon fillets
  • 1 egg, beaten
  • 1 green onion, finely chopped
  • 3 Tbsp flax meal
  • 2 Tbsp finely chopped fresh dill
  • 1 Tbsp lemon juice
  • 1/2 tsp salt
  • 1/2 avocado, diced

REMOVE and discard skin from salmon. Chop salmon into 1/2-in pieces, then transfer to a large bowl. Stir in egg, onion, flax meal, dill, lemon juice and salt. Gently stir in avocado.

HEAT a large non-stick frying pan over medium. Spray pan with cooking spray. Scoop a heaping 1/2-cup portion into pan. Press into a 1-in-thick round patty. Repeat, cooking 2 patties at a time. Cook until bottoms are golden-brown and crisp, 3 to 4 min. Flip and continue cooking until salmon is cooked through, about 3 more min. Top with peach salsa.

SERVES 4 / 270 calories, 22g protein, 4g carbs, 22g fat, 18g fibre, Excellent source of vitamins B6 and B12