Bone Broths, Liver, Pasture-Raised Eggs especially the egg yolks, Fish Roe and Fermented foods are just some of the most nutrient dense foods on the planet. But hardly anyone knows how to cook these foods. So here are a few basic recipes, full of flavor and I promise delicious.
2-4 lbs of bones. Choose joints and some with meat and even add in some hooves or feet. Pick beef bone, fish bones or chicken/turkey caracas.
Roast bones at 400 degrees for about 25 minutes.
Use a large soup pot or crock pot. Add bones and cover with filtered water.
Add 2-4 bay leaves and the juice of 1 lemon or 1 tbs apple cider vinegar. Simmer on low for 12-24 hours. The longer it can simmer the better. Every once in a while skim the scum that comes to the surface off the top of the broth. Once it has cooked for several hours strain the broth from the bones. Add 1 stick of grass-fed butter to the broth and whisk. Portion out into 1 cup portions or just keep it in the fridge. Drink 1 cup a day as soup, just broth or add to dishes.
Option to add veggies that are getting old or keep veggie peels and put in the freezer and add to broth when cooking. I like onions, garlic, celery, carrots, parsley and potato peels.
Roasted Bone Marrow
Preheat oven to 450. Stand your marrow bones in a roasting try so that the marrow is exposed and the bone surrounds it. Cook int eh oven for 20 minutes, until the marrow is soft and bones are brown. Remove from the oven and let cool, slightly.
While still warm scoop out the marrow and serve on real sourdough bread (not made with commercial yeast or dough conditioners) or gluten free bread.
My basic meatball with 1/4-1/2 lb of ground liver added.
Chicken Liver Pate
1/2 lb chicken liver (the most mildest of livers)
1 shallot, minced
1 clove of garlic, minced
1 tsp sea salt
1/2 cup bone broth (chicken)
1/8 tsp nutmeg, ground
1/2 cup buter, softened
Combine liver, shallot, garlic, salt and broth in a saucepan and simmer. Cover the pan and reduce the heat to low and simmer for a few minutes, stirring once to avoid sticking. Turn off the heat and let stand, covered for 5 minutes. Transfer to a food processor, add nutmeg and pulse until liver is finely chopped. Add butter 1 tbs at a time, blend until smooth. Remove from blender and let cool. Serve on real sourdough bread (not made with commercial yeast or dough conditioners) or gluten free bread.
Egg & Roe Salad
Combine all ingredients in a bowl and lightly mash the eggs, combine and serve cold.
12 lemons, juiced
1 cup coconut sugar
1 cup probiotic whey (see below)
1 gallon of purified water
Put all ingredients in a gallon glass container and stir well. Cover tightly with a lid and let sit on your counter at room temperature for two days. Put in fridge and serve chilled
12 oranges, juiced
2 tsp. salt
1/4 cup probiotic whey
1/2 tsp. orange extract
1 3/4 quarts purified water
Put all ingredients in a gallon sized glass jar. Cover tightly and let sit on your counter at room temperature for two days. Refrigerate and serve.
1 quart yogurt or kefir with live active cultures
Drape a large towel over a bowl and secure the fabric around the bowl with an elastic rubber band. Pour the kefir or yogurt on the towel and let it drip into the bowl. Once the dripping slows, string up the towel to let the whey continue to drip. What's inside your bowl is probiotic whey. Put in a class jar with a tight lid and keep in your fridge for up to a month. This is a great starter culture for your fermented foods.
A helpful link