Upgrading Bone Broths


Its easy to find instructions for making bone broths on the inter webs, but most of them are basic. I like to use what I have on hand to upgrade my broth so it's even better — more flavorful and also more nutritious!

First, make sure you get the best bones for the job. In the case of chicken, the feet have tons of collagen and the heads have lots of nutrition, so try to add those in with the more available chicken backs, wings, or leftover carcasses from roasted chicken. With beef, it's best to get a mix of the split marrow bones and joint/knuckle bones. ⠀⠀

Next, consider what you add to the broth for additional flavoring and upgrading the nutrition. 

ALWAYS add some apple cider vinegar or lemon juice in the beginning, as the acidity helps to leech minerals and other good stuff from the bones, which of course is why you are making this! You can add the whole lemon rind from a MEYER lemon, but not a regular lemon as they are just too bitter — trust me.⠀⠀

Another addition in the beginning, to add flavor and nutrition are chaga mushroom chunks for immunity and seaweeds for minerals and iodine, plus any medicinal Chinese roots like astragalus or dong quai. Also now you can add any dried mushrooms like shitake or porcini for flavor, plus a few peppercorns if you like and a bay leaf or two. Also, garlic cloves and ginger!! You can also add a leftover rind of hard cheeses like Pecorino or Parmigiano Reggiano if you have one laying around in the fridge or freezer — that might sound weird to you, but saving them is an old trick of Italian peasant cooking and it adds incredible umami and depth of flavor. ⠀⠀

Aim to cook the bones at least 6-8 hours, or longer, even overnight. Later on, maybe an hour or two before you're going to stop cooking it, you can add any veggie scraps (I save mine in a plastic baggie in the freezer, leaving out cruciferous veggies like broccoli or cabbage because I don't like the way they taste in broths), plus any herbs like rosemary, thyme, or sage. Also, goji berries need a short simmer for a little sweetness and for their potent medicine to join the soup, so add these now too.

Of course, once the broth is done, salt is a necessary addition for flavor and more. Seasoned with plenty of good unrefined Himalayan or Celtic salt, sipping on mugs of this broth is a fine way to stay hydrated and nourish your stressed-out adrenals. Salt as you use, or go ahead and salt the whole batch upon straining, your choice.

Almost-Instant Chocolate Pudding


To me, this is CHOCOLATE PUDDING PERFECTION. It takes about two minutes to make, and couldn't be easier as it has only one step: blend. Two if you count adjusting the sweetness. Like most of my other recipes that use alternative sweeteners, you can adjust the amounts you use to your own liking. 

This is a great high-fat snack or an appropriate ending to a lighter meal. It's dense and nutritious!

In a high speed blender, put:

1/2 frozen avocado
half a can of coconut milk
small handful of cashews
drizzle of Brain Octane oil or spoonful of coconut oil
large heaping spoonful of cacao powder (2-3 tablespoons)
a nice pinch of vanilla powder
pinch of sea salt
1/2-1 teaspoon maca
1 tablespoon mesquite powder, optional
raw honey, yacon syrup, stevia, or monk fruit sweetener to taste - or a combination

Blend at high speed, adding just enough water to get the blades to engage (1/4-1/2 cup). Watch the pudding turn fluffy and delightful. Add in an ice cube or two if you desire the pudding to be cold (bonus if you have coffee cubes — decaf fine — at the ready, they are perfect for this!). Blend till incorporated, using the tamper for your blender if needed. Adjust sweetener if need be, and serve in a bowl topped with cacao nibs, bee pollen, or anything you like!

Perfection! Now go enjoy!

Paleo Pumpkin Bread

This "bread" is moist, more like a cake. I use a combination of xylitol and maple syrup to sweeten it, but feel free to use all maple syrup if that's your style; I'd say start with about 2 tablespoons and sweeten it up more if you desire. I used butternut squash I roasted myself here, but you can use canned pumpkin of course, or roasted sweet potato instead. 

Paleo-style Pumpkin Bread

1/3 cup coconut flour
1/3 cup arrowroot flour
5 eggs
1/4 cup melted coconut oil
3/4 cup puréed pumpkin, butternut squash or sweet potato
1-2 tablespoons xylitol
1 tablespoon maple syrup
1-1 1/2 teaspoons pumpkin pie spice, or a mix of good cinnamon (I like Vietnamese), cardamom, freshly ground nutmeg, clove, and star anise
1 teaspoon apple cider vinegar
1/2 teaspoon baking soda

Preheat oven to 350 degrees. Grease a glass loaf pan.

Add all ingredients to a blender and blend till combined. Taste and see if you'd like more sweetener or spice. When it's to your liking, pour the batter into prepared pan. Sprinkle generously with additional cinnamon or spice, and use a knife to make pretty patterns on the top.

Bake for about 40 minutes until a toothpick comes out mostly clean. 

Enjoy once cooled, and be sure to keep the leftovers in the fridge.

Colorful+ Quick Lunch Wrap

This loaded wrap with that is salty, creamy, tart and tangy, with a little sweet from the coconut wrapper is a great quick lunch idea! I haven't tried making it advance and taking it with me on the go, and I'm not sure if that would work very well, though perhaps the collard and coconut wrap will provide a barrier to the nori getting soggy — but the juice that leaks out the side might do that!

If you're home for a quick work break, I find that this wrap balances well with perhaps a fried egg or two on the side. if you're out and about, a hard boiled egg or two will go perfectly! 

Coconut Paleo Wrap
•1-2 collard green leaves, heavy stem cut out if desired,
 steamed and cooled
•Kimchi kraut
•Sliced avocado
Black olive paste
•Parsley walnut pesto🌿
•Meyer lemon slices🍋

Start by laying out the nori sheet, then the coconut wrapper, then the steamed collards. Layer in the rest of the ingredients, then wrap up nice and tight for easy eating.

Fully Loaded Strawberry Smoothie

These days, when I eat fruit, I'm into pairing it with lots of fats and a little protein to avoid the insulin response from eating fruit on its own. (Mind you, this is a little harder when in front of a giant stand of plump and juicy blackberries this time of year!)

This 🍓 smoothie has only maybe 8 or so berries but tastes strongly of strawberry. It's pretty nutrient-dense and filling!

8 medium strawberries🍓
1 T Brain Octane oil
1.5 T coconut oil
1T @surthrival colostrum powder
1.5 T hemp seeds
1/4 cup coconut milk
1/2 t vanilla powder
1 t maca powder
Few drops stevia
Generous sprinkle Vietnamese cinnamon
1/4 C water plus 3-4 large ice cubes

Blend till smooth, adding more water or ice cubes to taste. Sip this dense glass of sweet nutrition slowly! It's so creamy and deeelicious!😋