Tag: soup

Bone Broth, Clean Eats, Keto Recipes, Paleo Recipes, Recipes

White Turkey Chili – keto, paleo, dairy free

Jamie

This recipe just keeps making the rounds in my house. It’s a simple 1 pot meal and super tasty! I have served it up as-is, with toppings, and in a roasted acorn squash bowl and it’s good every time. It also has the added bonus of being rich and full of flavor without the dairy! I love this for a quick lunch or busy weeknight meal.

I love that you can keep this low carb, or add some carbs by serving it up in a squash bowl or over a baked sweet potato (pro tip – prep these ahead for the week). Serve according to your favorite macro ratios. I personally find that on days I’m more active, my body definitely prefers more carbs versus days where I’m more sedentary and I feel best lower carb. I am all about intuitive eating and I don’t think you have to approach food as an all or nothing mentality (i.e. low carb all the time).

Here is the recipe. I hope you enjoy this as much as my family does!

Ingredients:
* 1 Tbsp lard or coconut oil
* 1 medium onion, chopped
* 2 garlic cloves
* 1 lb ground turkey
* 1 tsp high quality sea salt
* 2 cups frozen or fresh cauliflower rice
* 1 can full fat coconut milk
* 1 can (14 oz) bone both
* 1 tsp dried thyme
* 1 – 2 cups chopped swiss chard, kale or spinach

Optional Toppings:
* avocado or guac
* scallians
* cilantro
* sprouts
* dairy free plain yogurt
* cayenne pepper
* grain free tortillia chips or pork rinds

Directions:

If serving in a squash bowl or potato, get those in the oven and roasting!

For the chili:
In a medium sized pot melt the lard and add the onion. Saute until translucent.
Add the garlic, ground turkey and salt.
Chop the turkey into chunks as it cooks and cook until slightly browned.
Add the cauliflower rice and saute for 3-5 mins.
Add the coconut milk, bone broth and thyme and simmer for 5-10 mins.
Add the greens and stir and simmer until greens are cooked.
At this point, it is ready to serve!

Serves 3-4 depending on how hungry you are and if you are serving with a starch.

Bone Broth, Keto Recipes, Recipes

Simple (and Fast) Instant Pot Bone Broth

Jamie

Im a little obsessed with my electric pressure cooker right now. I use the Instant Pot brand, but I know there are lots of others on the market now. I use it for so many things and bone broth is a big one. I usually make a big batch about once every two weeks and freeze the extra. I use my bone broth to just drink for the benefits Ill list below, but also to make extra nourishing soups. I also make a big batch of brown rice in it (for my non-keto eaters in the house) so I can freeze servings of the rice in flattened freezer bags and then just pull one out for a quick side dish. This makes the rice taste really good and also cooks all of the extra minerals (and protein) into the rice. This is great for sneaking this into your kids meals! Another big thing I use it for is to make my own non-dairy yogurt. The recipe I’ve been using for a while now comes from The Whimsical Wife. Its the first one that I’ve found that makes a nice thick dairy-free yogurt and not some watery mess. I almost always sub cashew nuts instead of almonds though. I like that I don’t have to strain the cashews and this also makes for a thicker and creamier yogurt! I also sub tapioca flour for the corn starch. Then, instead of the crock pot, I now use my instant pot! Works like magic!

But this post is supposed to be about bone broth, not yogurt! 🙂 Im sure by now you have heard about all of the benefits of bone broth, but here are some key benefits:

  • Supports the immune system from the extra vitamins and minerals
  • Promotes healthy digestion by healing and sealing the gut lining
  • Strengthens bones, skin, nails and hair (can you say collagen?!)
  • Provides natural electrolytes

    This is why mom’s homemade chicken noodle soup was always claimed to help cure the common cold! Only back in the day, it was actually made from scratch (and the actual bones) and not from a can! If you want to keep your family healthy this winter, cook with homemade bone broth!In this recipe I use chicken bones that I saved from rotisserie chickens that I purchase most every week. Just save them up in the freezer and when you get about 1/2 – 3/4 a gallon sized bag worth of bones, make a batch. Im going to list a super simple version and then give a list of optional adders that will just enhance your both and make it more rich. These are not necessary to get the health benefits of the broth. The key is that you want your broth to get a little thick or gelatinous after its been refrigerated. That’s how you know you have a lot of collagen in the broth. But, if your batch doesn’t do this, it doesn’t mean your not getting lots of good stuff from it. It just has less collagen. You can adjust next time by adding a few more bones or cooking 15 mins longer.

THE SUPER SIMPLE VERSION:
1/2 - 3/4 of a gallon sized bag of roasted chicken bones
2 cloves garlic (just crush the whole cloves and thrown in the pot)
2 teaspoons dried thyme
2 bay leaves 
1 Tbsp Himalayan sea salt (or grey sea salt for the highest mineral boost)
1 tsp black peppercorns (whole)
1 Tbsp Apple cider vinegar (to pull minerals out of the bones)
Water to the "Max" fill line in the Instant Pot
THE OPTIONS:
1 thumb sized piece of ginger (sliced)
and/or approx 2 tsp fresh turmeric root (finely sliced)
1/2 large onion (cut into big chunks)
3 medium carrots (cut into large chunks)
3-4 celery stalks (cut into large chunks)
    1. Throw all of the ingredients under “The Super Simple Version” list above into the Instant Pot.
    2. Add optional ingredients as desired.

      Frozen chicken bones, seasonings, and veggies
    3. Fill the Pot with filtered water to the “Max” fill line marked on the inside of the pot. 
    4. Place the inner pot into the Instant Pot housing and close and lock the lid and ensure the vent is closed.
    5. Push the “Manual” button and set the time to 90 minutes. Note that I have made this in as little as 45 minutes; it just may not be as gelatinous. If you are time crunched, set it for 45 minutes. Its still worth it!
    6. After completion of the cycle, turn the pot off and vent the pressure.
    7. Remove the lid and allow to cool a bit. I usually remove the inner pot and set it on the stove so it cools faster.
    8. Using a funnel and fine mesh strainer, ladle the broth out of the pot and into 4 cup mason jars (or other containers of choice). 
    9. Store in fridge immediately for up to a week, or freeze for 6+ months.

     

  2. Enjoy!
Bone Broth, Keto Recipes, Paleo Recipes, Recipes

Jamie’s Gingery Beef Stew

Jamie

Burrr. Is it cold where you are? It seems like its hitting record lows everwhere lately! In an effort to stay warm I recently made a huge batch of chicken bone broth in preparation for sipping and for some homemade stew! If you would like to see my recipe on bone broth, please comment below and Ill put something up. Its quite simple, but SOOO much more rich and nourishing than anything store bought. That includes the “good” stuff. I like to store mine in large mason jars. If you leave enough liquid space in the jar, they even freeze well! 

If your thinking about trying out Keto, I’ll be posting a number of recipes in the coming weeks along with a 3 day free meal plan! This will be rolled out when me and my friend Andie over at  Our Radiant Life embark on a new podcast! I think discussions between women and keto are missing in the Keto space. On the podcast we will be discussing a number of topics, but initially we will focus on women and Keto! Our first episode should air by the end of Feburary, hopefully sooner.

On to that stew…I love ginger, especially when its cold. It truly warms you from the inside out. One day I was making this beef stew and thought, huh, I wonder how I can “warm” this up a bit. I thought about chili pepper, or other spice options and then settled on ginger. It was the perfect touch! I just had this again last night for dinner and made a few tweaks to the recipe. This recipe is a bit high on the protein, but if you wanted to up the fat ratio, I would cut back on the tomatoes, eat less of the meat in your serving and possibly cut out some bone broth and sub with water (but the broth is what makes it SO rich and satisfying). I drizzled some avocodo oil on top of mine for more fat! Play around with it and post below with any modifications you tried and liked.

Enjoy!

 

Print Recipe Card:  Jamie’s Gingery Beef Stew