Tag Archives: gelatin

Chicken and Sausage Bone Broth Soup

Ingredients:
3-4 cups Bone Broth- Keirsten’s Kitchen recipe here
1 bulb fresh fennel, chopped
2 large sweet potatoes, cubed
1 lb chicken thighs, cut into pieces
1 medium-sized onion (any kind), chopped
1 Tbsp fennel (anise) seed
a few fresh cloves of garlic, chopped
a few Tbsp of butter for cooking
1 tsp ground cloves
1 tsp ground all spice
1 tsp ground ginger
1 tsp ground cinnamon
Sea salt and black pepper, to taste

Saute the butter, chopped onion, garlic, fennel seed and whole sausages in a large soup pot
(You will be adding all ingredients to this pot, so make sure it can hold it!)


Cook over medium heat, covered, stirring occasionally to flip sausages

Once the sausages are mostly cooked through, slice them into chunks
(I do this right in the pot)

Add the chicken, bone broth, sweet potatoes and fennel bulb
Add all remaining spices

Cover and continue to cook over medium heat for 20-25 minutes, or until sweet potatoes are soft, stirring occasionally

Add sea salt and black pepper, to taste

Remove from heat and serve

Enjoy!

Apple Cranberry Sauce

Ingredients:
2 cups unsweetened, organic apple sauce
2 cups fresh cranberries
1 cup water (or fresh juice for more sweetness)
1 package unflavored, unsweetened gelatin
honey, maple syrup or another sweetener, if prefered (although not needed!)

Put apple sauce into a sauce pan

Add water (or juice) and cranberries
Turn heat to medium-high until the water begins to boil and the cranberries begin to cook

Add the gelatin and mix well

Remove from heat and pour into a glass container
Store in the refrigerator for a couple of hours
Take out of the refrigerator, mix up the sauce, put back in the refrigerator

You’ll get the best texture if you let the sauce set in the refrigerator overnight before serving

Enjoy over chicken, pork, turkey or your favorite dessert!

Bone Broth

Bones are FULL of minerals. If the connective tissues (most animal scraps and bones you use will have tendons, ligaments, and cartilage) are still attached, the bones will yield chondroitin and glucosamine (both of which are popular joint supplements, and both of which you likely pay good money for at your vitamin store!) Bone broth will give you calcium, magnesium, phosphorus, sodium, potassium, gelatin and other trace minerals that a typical diet is likely missing, due to the lack of variety in the foods we eat.

Calcium is the raw material for bone production and fortification and is essential for signaling various cell processes. It is vital for neurotransmitter release, blood coagulation (clotting to prevent bleeding) and for muscular contraction. Mark’s Daily Apple and other bone broth enthusiasts say that bone broth might be one of the best sources of calcium available, especially for those who avoid dairy and those who don’t eat enough leafy greens. Calcium keeps our bones strong and prevents breakdown and risk of fracture. Consuming calcium-rich foods is especially important for women, especially of menopausal age, as hormonal changes make it more difficult to absorb necessary levels of calcium.

Magnesium is one of the most important elements lacking in a modern diet. Fatty fish, such as mackerel, offer magnesium, as do (dark) leafy greens, some nuts and seeds. Magnesium may affect insulin sensitivity and can affect the absorption of Vitamin D in our cells. May of our cell’s enzymes require the presence of magnesium ions for their catalytic action, including all enzymes synthesizing ATP (Adenosinetriphosphate, or, “energy.”) It has been shown to also affect other nucleotides in the synthesizing of DNA and RNA. Low levels of magnesium in the body can lead to illnesses such as asthma, diabetes, chronic migraines, osteoporosis and various sleep disorders.

Sodium and potassium are essential electrolytes,  replenishing our bodies by generating energy and maintaining the stability of cell walls, allowing our cells to function optimally. They generate electricity, contract muscles and move water and fluids throughout our body, keeping a balanced level of minerals.

Gelatin is a mixture of peptides and protein, and it comes from the cartilage and collagen of the animal (no, gelatin is not vegetarian!) The more collagen your soup bones have, the more gelatinous, rich, and viscous your broth will be . Gelatin can help reduce joint pain, increase elasticity of the skin, strengthen hair and nails and may even help you sleep (thanks to the glycine in gelatin.)

To get a good bone broth soup base, consider this:

  • Ask your butcher for marrow bones and soup bones. It is even better if the bones have joints, cartilage and still have some meat on them.  Your bone broth will be fatty with protein and loads of minerals.
  • Cook the bones in a crock pot, with enough water to cover all of the bones by a few inches.
  • Add a few Tablespoons of apple cider vinegar to your broth to aid in the extraction of minerals (it won’t change the flavor.)
  • Add whole spices to your broth while it is cooking in the crock pot- cinnamon sticks, cloves, garlic cloves, thyme, rosemary, ginger, etc. are all deliciously healthy options!
  • Cook the bones in a crock pot over medium heat for at least 48 hours. Marrow bones should be hallow and all meat and cartilage from the soup bones should be off the bone. If your bones are not hallow and cartilage is still connected, continue to cook. (I sometimes let it cook for 72 hours!)
  • Strain into a bowl, keeping all fat and broth. Remove the bones and store your broth in the refrigerator for up to two weeks.

Use this broth for a soup base, or add spices and drink as a tea!

Enjoy!

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