The Healthy Kitchen: Bone Broth

 One day I was cooking and pulled out the chicken broth I needed. I noticed the broth looked just like water and really didn't have great flavor. So, I decided to try bone broth and I am never going back. Bone broth is not only nutritious, but it is loaded with flavor. 

Bone broth is made by boiling animal bones and connective tissues, and it believed that bone broth has been used back to prehistoric times. It is by no means new, but it is having a resurgence in popularity.

Bone broth helps improve digestion by naturally improving the lining of the stomach which also helps you get the nutrients from your food. 

Bone broth helps the immune system. It is considered a superfood due to the amount of minerals that help develop and support the immune system. Next time you feel under the weather make your chicken soup with bone broth for some added immune system support. 

Bone broth is an excellent source of calcium that can help with strong bones. It also includes magnesium and phosphorus which help aid in bone health. It is also a lactose free option to get your calcium if you are not able to have lactose. 

Bone broth is a great way to fight fatigue and increase your energy levels due to its high levels of glycine. It can help increase sleep quality and fight fatigue.

Bone broth provides amino acids like Proline, which is important in the production of collagen.

Bone broth contains arginine which is important in balancing kidney function. 

Bone broth can help with weight loss. This is due to its high protein levels up to 10mg per serving. This protein helps you stay fuller longer, and helps create lean muscle, and allows you to burn more calories. 

How to make bone broth at home

Fill a large pot with 1 gallon of water.

Add 2 TBSP apple cider vinegar.

Add 2-4 lbs. of animal bones and connective tissue.

Bring to a boil.

Reduce heat to simmer. Cook for 12-24 hours.

Add salt and pepper to taste.

Cool and strain it into a large container, discarding the solids. 

The longer is simmers the more flavorful the broth will be.

Add flavor with ingredients like carrots, onions, celery, thyme, rosemary, etc.

This can also be prepared in a pressure cooker or slow cooker. 

How to use bone broth?

Use as a base for sauces, soups, and gravies.

Drink on its own.

Boil pasta in bone broth to add flavor.

Use instead of water in cooking rice or quinoa.

Add to casseroles.

Some of my favorite ways to use bone broth is as a base for soups, I also like to make my rice with it. I also use it in any recipe that calls for broth. I personally have never made it myself, but I have found chicken bone broth at most stores. Sometimes beef you have to look a bit for. Bone broth will also cost you more at the store but in my opinion it is so worth the extra costs. The taste and the extra flavor more than make up for it. 

The Grocer's Kitchen: Golden Home Ultra Thin Whole Wheat mini pizza crusts

 As a diabetic, I was always on a search for a way to have pizza but not spike my sugar. Cauliflower crusts are a good option but still pretty high in carbs for only 1-2 slices. I discovered these mini 7" whole wheat pizza crusts that were the perfect size! They are made with 100% whole grain and are ultra-thin. They are now a staple in my pantry. 

They come in packages of 5 and make putting together a pizza super easy. The package is resealable and can be refrigerated for up to 5 days or frozen for up to 30 days. Unopened packages are shelf stable up to six months. 

Since these are made with 100% whole grain, they are a good source of fiber. This helps prevent obesity, reduces blood and cholesterol, and maintains blood sugar levels and weight. 

I know what you want to know...how do they taste? In my opinion, they are very good. I honestly don't even notice that much of a taste difference with all the toppings added. They are very thin and if you load up a lot of sauce and toppings they may not crisp up as well, but they are just as tasty. 

These crusts have allowed me to have pizza again and with the small size I can have the whole thing instead of just 1-2 slices. It's perfect for portion control. They do sell these in 12" crusts as well. 

I found these at Harvest Market and for a package of 5 it runs around $5.49 making these just a little over a dollar per crust. This could be a really cheap meal depending on how much you put on it. It is also great for those times you need a quick meal. Bake time is around 10-12 minutes so from start to finish you would have pizza ready within 20 minutes. 

Some of my favorite sauces to use:

Pesto

Pizza sauce

BBQ sauce

Tikka Masala sauce

Some of my favorite toppings:

Bacon

Pepperoni

Meatballs

Sausage

Roasted Red Peppers

Green Peppers

Olives

Jalapenos

Some of my favorite cheeses:

Mozzarella

Pepperjack

Some of my favorite seasonings

Pizza Party

Silk Chili or Red Pepper Flakes

  

The Budget and Healthy Kitchen: Making your own spice blends

 Seasonings are something every cook buys. You can find all ranges from inexpensive to gourmet to single origin. You all know by now my love of Burlap and Barrel, but they do not carry your normal run of the mill blends like chili powder, all purpose seasoning, or Italian Seasoning.

Have you ever looked at the ingredients in seasoning blends found at your local store? Most contain salt and sugar not to mention anti caking agents. Some even included flour which is important to know if you need to eat gluten free. As a diabetic and someone with high blood pressure I do not need the extra salt and sugar, so I have started making my own blends out of high-quality spices and usually you already have what's needed on hand. This makes the blends you make healthier. 

Since you are making these spices on your own you can make just what you need for the meal you are making instead of buying a whole jar of chili powder or taco seasoning, or Greek seasoning for that one meal you plan to make. 

Another great thing about making your own is you can adjust the taste as you like. I've also been known to substitute a spice I'm out of with an alternative. 

You can even buy glass spice jars that are empty and use them to store your spices or mason jars work great! I use my old jars from Burlap and Barrel they are glass, and the label comes off so easily. Just clean, dry, and reuse as needed. 

Below are some popular seasoning blends to try if you would like.

Greek Seasoning

1 T garlic powder

1 T basil

1T oregano

1.5 tsp black pepper

1.5 tsp parsley

1.5 tsp rosemary

1.5 tsp salt optional

Blackened Seasoning

1 tsp smoked paprika

1 tsp garlic powder

1 tsp onion powder

1 tsp thyme

1/2 tsp cayenne

1/2 tsp oregano

1/2 tsp basil 

1/2 tsp salt optional

1/2 tsp black pepper

Creole Seasoning

2 T basil

1.5 T garlic powder

1 T onion powder

3 T oregano

1 T thyme

2 T black pepper

1 T cayenne

1/3 C sweet paprika

1 T smoked paprika

2 T salt optional

Taco Seasoning

2 T chili powder

1.5 tsp paprika

2 tsp cumin

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 tsp cayenne

2 tsp salt optional

1/2 tsp black pepper

1/4 t oregano

Chili Powder

2 T smoked paprika

2 tsp cumin

2 tsp oregano

1 tsp garlic powder

1/2 tsp onion powder

1/2 tsp hot paprika

1/4 tsp cinnamon

Italian Seasoning

3 T parsley

3 T basil

2.5 T oregano

1 T garlic powder

1 tsp thyme

1 tsp onion powder

1 tsp rosemary

1/2 tsp red pepper flakes

1/4 tsp black pepper

Cajun Seasoning

2 T cumin

2 T coriander

2 T smoked paprika

1.5 tsp salt optional

1.5 tsp black pepper

1 T oregano

Pumpkin Pie Spice

1/4 C ground cinnamon

2 tsp ground ginger

2 tsp ground nutmeg

2 tsp ground allspice

1 tsp ground cloves 

All Purpose Seasoning

2 T paprika

2 tsp onion powder

2 tsp garlic powder

2 tsp black pepper

2 T salt (optional)

1.5 tsp basil

1.5 tsp parsley

1.5 tsp oregano

Does this mean I never buy other spices? Of course not, but I am more apt to make my own just for the convenience and budget. One less thing to add to my grocery list. In today's climate of rising costs the less I need to buy the better. 

The Global Kitchen: Coq Au Vin Blanc Meatballs

Coq au vin is a classic French dish made with chicken braised wine. In this recipe we use a dry white wine instead of red. This recipe is from the Half Baked Harvest Everyday cookbook by Tieghan Gerard. One thing I love about her cookbooks and recipes is she makes these recipes that look so fancy but are not super complicated.  Using meatballs was a creation of hers to make this dish easier and quicker to throw together. And let me just say it was delicious! One of my favorite things I have made. The sauce is delish. You better believe I saved every bit of it for the leftovers. 

One change I made was instead of using actual mushrooms I used mushroom Better than Boullion. As much as I want to cook with mushrooms, I am still hesitant. I have never liked the texture much. I will do it eventually. This way I still get the taste of mushrooms without the texture issues. Bacon is another thing added to this dish for some added flavor. And the flavor it amazing in my humble opinion. 

The Ingredients:

1 lb. ground chicken

1 large egg beaten

1/3 C of panko breadcrumbs (I used pork rind panko)

Fine Pink Himalayan Salt and fresh ground black pepper

1 TBSP extra virgin olive oil plus more for your hands

2 slices thick cut bacon chopped

3 C shiitake or cremini mushrooms sliced

2 TBSP salted butter

2 shallots chopped (I used ground shallot)

1 TBSP thyme (fresh or dried)

Crushed red pepper flakes

3 garlic cloves finely chopped or grated

1.5 C dry white wine (Pinot Grigio or Sauvignon Blanc)

3/4 C of milk, half and half, or heavy whipping cream

1 TBSP Dijon mustard

The Recipe:

In medium bowl, combine the chicken, egg, breadcrumbs, and a pinch of salt and pepper. Coat your hands with a bit of olive oil, then roll into 1-inch balls and place on a plate.

Place the bacon in a large skillet over medium heat. Cook, stirring occasionally until crispy and the fat has rendered, approximately 5 minutes. Using a slotted spoon, transfer the bacon to a plate, reserving the fat in the skillet.

Add the meatballs to the same skillet over medium heat. Cook, turning a few times until browned and crisp, approximately 5 minutes. Transfer to the plate with the bacon.

Add the olive oil to the same skillet over medium heat. When the oil shimmers, add the mushrooms and cook, stirring occasionally, until slightly softened. Add the butter, shallots, thyme, and a pinch of salt, black pepper, and red pepper flakes. Cook, stirring occasionally until the mushrooms are golden brown and the shallots are softened. Add the garlic and cook until fragrant. Transfer the mushrooms to the plate with the bacon and meatballs. 

Pour the wine and 1/4 C of water into the skillet. Cook, scrapping up any browned bits from the bottom until reduced slightly approximately 10 minutes. Stir in the milk and Dijon mustard. Return the bacon, meatballs, and mushrooms to the skillet and simmer until the sauce is slightly thickened and everything is warmed through. 5-10 minutes. 

Transfer the meatballs to plates and spoon the sauce over them. 

You can garnish with fresh thyme and serve with mashed potatoes or a mushroom wild rice. 

The Breakfast Kitchen: Migas inspired breakfast casserole

 For this recipe, I used a recipe for Migas from the Pioneer Woman Cooks by Ree Drummond as inspiration. Migas is a tex-mex scrambled egg dish. This includes ingredients like diced onions, chile peppers, diced tomatoes, jalapenos, and cheese.

I was going to be using this to eat on this week so I thought a casserole would be easier to portion out. You can also make these into egg bites by using a muffin tin.  

The ingredients:

1 medium onion diced

1 red bell pepper diced

1 green bell pepper diced

1 or 2 jalapenos sliced or jar of jalapenos

4 tomatoes diced or 1 can of rotel drained

10-12 large eggs

1/4 C of half and half

salt and pepper to taste

1 C of shredded cheese (pepperjack, Monterey jack, cotija)

1/4-1/2 C chopped cilantro

sour cream, guacamole, or salsa to garnish

The recipe:

Roughly chop the vegetables and cook the vegetables minus the jalapeno in the oven at 350 for 5-10 minutes. I added bacon. You could also add Chorizo to keep with the tex-mex flavors. I use a 9x13 baking dish. Remove from the oven and top with a handful of jalapenos and the shredded cheese. Then scramble the eggs with the half and half and salt and pepper. Pour the egg mixture over the veggie mixture and bake in the oven for 30 minutes at 350 degrees. 

I have to say I have never cooked with sliced jalapenos. I used mild ones, and they really add to the dish. I definitely think I will be using them more. I have also been adding rotel to a lot of my egg dishes lately and it has been really good. 

The Healthy Kitchen: Microgreens

What are microgreens? They are young vegetable greens that are approximately 1-3 inches tall, they come in a variety of flavors, colors, and textures, and they have concentrated nutrients. Microgreens are between a sprout and a plant.  They are harvested around 7-21 days after germination. 

Microgreens are loaded with nutrients making them a great way to get some added nutrition in your meals easily. They tend to be high in potassium, iron, zinc, magnesium, and copper. They are also a great source of antioxidants. Nutrients in microgreens can be up to 9 times higher than in their mature counterparts. Due to their increased nutrient content, microgreens can possibly reduce the risk of diseases like heart disease, Alzheimer's, diabetes, and some cancers, although studies are needed to draw stronger conclusions. 

There are many ways to add microgreens into your diet. You can add them to dishes including sandwiches, wraps, and salads. You can add to soups and stir-fries. They can be blended into smoothies or juiced. Wheatgrass juice is a great example of this. You can also use them as a garnish on pizza, omelets, or other warm dishes.

Where can you find them? Well, you can definitely try your hand at growing your own. But, if like me your talents do not lie in that direction there are some other options. 

There is a local farm in Springfield, IL that grows microgreens and they sell them at the Farmers Market. You can also find them at some local grocers, specifically Harvest Market, Roberts Seafood Market, Food Fantasies, County Market, and Hyvee.  They are called Itty Bitty Microfarm. 

Itty Bitty Microfarm was started during the pandemic and in 2021 they started selling their microgreens in the community. Not only are they highly nutritious but they are sustainably produced with organic practices. 

I discovered this product at the farmers market and have been buying it ever since. I almost always have one or two in my fridge. I love adding them to sandwiches and stir-fries. Also, for the cat owners out there, they also sell cat grass or Wheatgrass, I buy this frequently for my cats to nibble on and Myst loves it! It's a great way to get hairballs moving naturally. 

Next time you are at the store or farmers market pick one up and try it! The price point is about $5 per package, as well as the cat grass runs about $5 as well. The best way to store them to make them last longer is to put a paper towel in the top and store laid upside down. 

The Sweet Kitchen: Hazelnut Brownies

 Tomorrow, I get to have the first cookout of the season and it is my job to bring dessert. I wanted something easy but that would meet everyone's tastes. I went to my trusty cookbooks and found just the thing. Hazelnut Brownies from the Half Baked Harvest Super Simple cookbook by Tieghan Gerard. This recipe is made with only 5-6 ingredients and is made for a smaller batch, yielding 9 brownies instead of the traditional 12.

Ingredients:

1 C Nutella

2 large eggs

4 TBSP salted butter

2 tsp vanilla extract

1/2 C flour

1/2 C semisweet chocolate chips (optional)

Recipe:

Preheat oven to 350.

Grease an 8x8 pan.

In medium bowl, whisk together the nutella, eggs, butter, and vanilla until smooth.

Add the flour and mix until combined.

Fold in the chocolate chips. 

Evenly spread the mixture into the 8x8 pan and bake until just set aprox. 25-30 minutes.