Posts tagged recipe
Souper Power!
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Summer is no longer lingering here in NY. As the weather has become crisp and chilly - as fall should be - my focus lies on two things. First, making the house feel warm and cozy. We begin to enjoy dinners by candle or oil lamp light. Thick, yummy blankets come out of their summer hiding places to snuggle with us on Friday “movie nights”. Second, I shift how we nourish ourselves. The Instant Pot is out on heavy rotation as I busily conjure up a vast array of chilis, soups and stews. Vast, to keep things interesting for me to make and the rest of the Cooks to eat.

At the base of all my wintry preparations is none other then bone broth. It is the foundation of every chili, soup, stew and the like that I make all fall and winter long. Why?

In a nutshell, the big secret here is collagen (and gelatin). Collagen is found only in animal flesh and connective tissue and is a fundamental part of bone, containing a large amount of amino acids. Aside from water, it is the most common material found in the body. It makes up 70% of the skin, 90% of bone mass and 90% of connective tissue. Believe it or not, our endogenous production of collagen begins to slow down in our 20’s!

Our ancestors practiced nose to tail eating. They never knew when they would have their next successful hunt and couldn’t really afford to waste any part of the animal including skin, bones, hooves, tails and knuckles. What they discovered was that by cooking down the tougher scraps, they were able to draw out all kinds of beneficial nutrients such as magnesium, calcium, and collagen protein. Eating this way is no longer common practice and boosting our collagen is therefore crucial. Bone broth contains the most bioavailable form of collagen.

Here is a list of some of the key properties of bone broth.

  1. Bone broth helps heal your gut. It contains glycine, and amino acid that helps heal and protect the gut through it’s anti-inflammatory, immune regulating and cell protecting properties. Glycine is also a major player when it comes to detoxification, reducing oxidative damage, enhancing insulin sensitivity, and regulating human growth hormone.

  2. Bone broth contains the joint healing nutrients glucosamine and chondroitin.

  3. Bone broth aka Mother Nature’s Botox, does wonders for your skin. The collagen in it helps smooth out wrinkles and stretch marks and can even help reverse sagging skin. Bone broth also contains glycosaminoglycans which help keep the skin plump and supple. In addition, bone broth strengthens nails and encourages hair growth.

  4. Bone broth helps fight inflammation - glycine, proline, glucosamine and chondroitin all have anti-inflammatory properties.

  5. Bone broth is helpful for weight loss. Through its anti-inflammatory and gut healing properties, it allows your body to maintain a healthy GI tract which in turn helps facilitate weight loss. For more on this look into The Bone Broth Diet, popularized by Dr. Kellyanne Petrucci. It combines clean, anti-inflammatory eating with intermittent fasting and bone broth.

  6. Glycine found in bone broth is a sleep aid. It works on the central nervous system to improve sleep quality.

  7. Bone broth is versatile, rich, complex and soul satisfying.


Turmeric Bone Broth Latte

Turmeric Bone Broth Latte

Want to try making your own? Thousands of recipes can be found online, but these are the beef and chicken versions I make. I use an Instant Pot, but the recipe works in a regular old stock pot or slow cooker as well. Instead of the 2 hours in the Instant Pot, simmer for 12-48 hours.

*It is CRITICAL to use high quality bones as it is in the skin and bones that toxins are stored. Go to a trusted butcher and ask for 100% organic grass fed beef bones and 100% organic pastured pork and chicken.

*Adding apple cider vinegar to the pot and letting it sit for 30 minutes or more before turning on the heat will help extract the most out of your bones.

*For a richer flavor, roast the bones before adding them to the pot.

INSTANT POT (MOSTLY) BEEF BONE BROTH RECIPE

2 stalks celery roughly chopped
2 carrots roughly chopped
1 onion cut into large chunks
5 cloves garlic smashed
3.5-4 lbs grass-fed beef bones (preferably knuckle bones and joints)
1 pastured pig’s foot (optional, but is a great source of additional collagen)
2 bay leaves
2 tablespoons apple cider vinegar
Kosher Salt
Filtered Water

Instructions:

Place the bones and foot (if using) into the Instant Pot. Add apple cider vinegar, and let sit for 30+ minutes. In the meanwhile, chop your vegetables.
Drop in the vegetables, bay leaves, and sprinkle with salt.
Cover the contents with water, but make sure the pot is not more then two-thirds full.
Cover and lock the lid and set to high pressure.
Set the timer for 2 hours and let the pressure release naturally.
Strain the liquid, discard the solids and place in the fridge overnight. This is simply to let the fat rise to the top and solidify. It makes it a lot easier to skim the fat off the top.
Drink the broth alone or add to recipes - even smoothies!

To substitute chicken for the beef, use 2 1/2-4 lbs of pastured chicken bones (from another meal or a butcher). You can use a pig’s foot here too, and/or about 6-8 chicken’s feet. Follow the rest of the recipe as written.

Our favorite way to enjoy bone broth is in latte form, blended with a little grass-fed butter, ghee or extra virgin olive oil, turmeric, cumin, a dash or two of cayenne pepper, sea salt and freshly ground black pepper.

Don’t have time for make your own? We like Brodo Bone Broth, available in Wholefoods, Fairway and other grocery stores and Kettle and Fire.


Some interesting related facts:

“All disease begins in the gut”, said Hippocrates, the Father of Medicine. Documented as early as 400 BC, he recognized the healing powers of bone broth and prescribed it to those with digestive disorders.

In 1845 American industrialist, Peter Cooper, secured a patent for powdered gelatin. (Bone broth cooked over a long period of time turns the collagen in the bones turns to gelatin).

Other collagen boosting foods include wild salmon, chlorella, leafy greens, citrus fruits, eggs, berries, tomatoes, pumpkin seeds, avocados, garlic, chia seeds.


Do you eat the tendons, ligaments, joints and bones? Do you eat the skin off your chicken or turkey? Personally, these are some my favorite bits! image:www.foodinsight.org

Do you eat the tendons, ligaments, joints and bones? Do you eat the skin off your chicken or turkey? Personally, these are some my favorite bits! image:www.foodinsight.org

(Full disclosure:  There are some affiliate links above.  While we make a little bit of money if you make a purchase using our links, it is at no extra cost to you.  Rest assured, we honestly wouldn't be recommending them if we didn't believe in them)!



Sneak Peek into the Week #4

Happy Monday folks! 

We are happy to say that our month of "No Complaining" has been going very well.  It's challenging and imperfect, but has really changed the way we are experiencing life in a positive way, as well as the way we have been communicating, and therefore experiencing each other.  It is so interesting that such a seemingly small thing can have such a great impact.  We are thinking we will keep this challenge going beyond the month.

So, here's what we've been doing this week...



FOOD EXPLORATION:

Have you taken a walk down the snack aisle at the grocery store lately?  I often find myself strolling down the aisle in search of an easy-to-pack lunch treat or after school snack for my daughter and clients.  Sadly, my search is usually fruitless and I am overcome with disappointment.  Even seemingly benign foods (like nuts and jerky) are often tainted with dastardly seed oils and processed sugars.  Aside from a handful of good choices, healthy snacks are really hard to find.  Here are my go-to's:

 
 

I've been challenged by my clients (and especially my daughter) to come up with my own snack recipes.  The criteria is that they need to be easy to make, easy to transport, heathy and pass the taste test across all ages.  Luckily, the experimenting has been fun and the results super yummy.  Below are two versions of a healthy seed bar.

Banana Walnut Seed Bar

  • 3 large Medjool dates
  • 3/4 cup dried bananas, unsweetened
  • 1/2 cup walnuts
  • 1/2 cup chia seeds
  • 2 tablespoons coconut oil
  • 1/4 teaspoon sea salt

Remove pits from dates and pulse in a food processor or blender to form a paste.

In a medium sized bowl, mix dates and the rest of the ingredients.

Press into the bottom of a baking dish lined with parchment paper, cut into squares or rectangles and refrigerate until firm.

 

Turmeric Black Pepper Seed Bar

  • 6 large Medjool dates
  • 1/2 cup chia seeds
  • 1/4 cup sprouted pumpkin seeds
  • 2 tablespoons coconut oil, melted
  • 1 tablespoon turmeric powder
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper

Remove pits from dates and pulse in a food processor or blender to form a paste.

In a medium sized bowl, mix dates and the rest of the ingredients.

Press into the bottom of a baking dish lined with parchment paper, cut into squares or rectangles and refrigerate until firm.


BOOKS WE ARE READING:

  • The Fourfold Path to Healing by Dr. Thomas Cowen, Sally Fallon and Jaimen McMillen.  It is a fascinating look at healing, fusing nutrition, traditional healing remedies, movement and meditation.  Interestingly enough, Jaimen McMillen, one of the authors, was one of Gregg's teachers in a movement course called Spacial Dynamics he took way back in the early 90's.  Dr. Thomas Cowen is also the man behind Dr. Cowen's Garden, where we get our amazing dehydrated veggie powders.  They are a delicious and easy way to get additional micronutrients into your diet.  Check them out here!

MOVEMENT OF THE WEEK:

  • Goblet Squat.  This exercise is great for all the muscles in your legs including quads, hamstrings, and glutes as well as for increasing core strength.  Because the weight is held in front of the body, it can help with technique with a regular back-loaded squat.  Because the weight is held in front of the body, it allows you to sit down into a squat in an upright position as opposed to leaning forward at the hips, a typical squatting mistake.  Here is a quick demo.

Gregg has released his first podcast (yay).  Have a listen to the intro session.  So much more to come!  

Have a lovely week and Happy Valentine's Day!

Sneak Peek into the Week #2
 
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Hello Evolutionaries!  We hope the weekend has been relaxing and fulfilling.  Here's what we're upto this week.

WHAT WE ARE READING:

  • Auggie and Me by R.J. Palacio.  We are fortunate enough to have a 9 year old daughter who reads like its going out of style.  This is her recommendation.  I haven't gotten to it yet, but if the first book, Wonder (now also a major motion picture), is any indication, it will be well worth the investment in time.  Heartfelt and well written book about empathy, kindness and being human.  
  • Farmocology: Total Health from the Ground Up by Daphne Miller (who wrote the book we were reading last week, Jungle Effect).  An interesting investigation into biodynamic farming and its relationship to health and medicine.  Definitely a fresh perspective.
  • Why We Sleep, Unlocking the Power of Sleep and Dreams by Matthew Walker
  • Did anyone read this article in the NY Times this week?  It's an interesting look into friendship and its relationship to health and also offers up some tips on how to nurture our connections.

MOVEMENTS OF THE WEEK:

  • Dead Hang.  Why?  Several reasons.  Spinal decompression, decreasing the risk for back injury, posture correction, grip, rotator cuff, shoulder, forearm and wrist strength, core stability.  You can do this from any overhanging bar.  We keep a pull up bar in our doorway and hang throughout the day.  Start with 30 seconds at a time and gradually work your way up to 90-120 seconds.   Before attempting this, make sure you've nailed your form.  Here is a good reference.  
  • Post Dinner Dance Party.  Research shows that easy movement immediately after a meal has been shown to help lower blood glucose levels.  This could be a 20 minute walk or for us, a family post-meal dance party.  

FOOD EXPLORATION:

  • Okinawan Cuisine:  Taking a page from The Jungle Effect, we decided to experiment with traditional Okinawan fare this month.  We are starting with Soba Noodle Soup with homemade fermented sprouted einkorn noodles...a mouthful both literally and figuratively, and adventurous undertaking indeed!  We will post the recipe and pictures soon.  Know any recipes we should try next?  PLEASE SHARE!

The first month of 2018 is just about over.  How are you doing with your resolutions?  If you've fallen off the bandwagon or find your enthusiasm quickly waning, you are not alone.  Apparently, 80% of resolutions fail by February.  Habits are extremely difficult to change and our resolutions are often too grand to allow for any changes in neurological wiring and therefore have little staying power.  So, how can we make change happen and stick?  Let's look at a few effective habit changing strategies.

1. Think small.  Small changes are surmountable and sustainable.  Small successes are gratifying and can cultivate the path to more change.

2. Set up goals.  For example, if you're looking to incorporate more exercise into your day, instead of resolving to visit the gym 5 days a week, resolve to being able to increase the number of push ups you are able to do per day from say, 20-100 in six months.

3. Establish some type of accountability.  Depending on your tendency and whether you respond to inner or outer accountability, you may need to get a friend, join a club or invest in a program to help stick to your goals.

4. Create a morning routine.  We've talked a bit about the importance of morning routines, and their role in getting things done.  Our will power is strongest in the earlier par to the day and decreases throughout the day.  By harnessing will power in the morning and setting the day up properly, we are more likely to follow through on our commitments.

5. Lastly, consider hiring a coach!

Enjoy the week friends!  Findings from the books we've been reading coming up next.  We'll also be posting some Superbowl pre-game strategies and recipes later this week.  Stay tuned.

Evolutionary Gift Guide

2017 is coming to a close and it’s a good time to take note of who we are and where we choose to direct our futures.  The political turmoil, natural disasters and other struggles we’ve experienced this year may not necessarily subside in 2018, but in unison, we grow stronger and more resilient.  How will you show gratitude to those you’ve leaned on in your life this holiday?  (By the way, did you know that the simple act of expressing gratitude is scientifically proven to improve physical and psychological health and sleep)? 

This is a busy time, so we'll keep it short and sweet, but wanted to leave you with a few (very) last minute transformative gift ideas that will redefine your own or your loved ones’ life experience. 

Have a wonderful holiday friends!

1. DEEP HEALTH EVOLUTION 6-MONTH COMPLETE PROGRAM
This is the ultimate evolutionary experience.  Over the next 6 months, this program will profoundly improve your health, physically transform, nourish yourself, sleep better, find a deeper sense of peace and contentment, calm the inner chatter in your mind, learn and implement new daily routines so you can be stronger and healthier. You will also experience much less stress and have powerful tools to deal with the stress when it does appear…and inevitably, it will.  For more information, send us an email, greggcook@deephealthevolution.com
 
2. DEEP HEALTH EVOLUTION 6-MONTH HEALTH COACH PROGRAM
Have you ever made a New Year’s Resolution involving eating healthier, working out more or prioritizing sleep, only to fall back to your usual less than optimal habits a month later?  You are not the only one.  The reason is, changing deeply ingrained behaviors is really hard.  Here is where a well-trained health coach can help.  A health coach can help discover what personally motivates you and work with you to determine goals, develop strategies for change and provide accountability and support.  Help a loved one (or yourself) successfully stick to a health goal/resolution this year and gift them a Deep Health Evolution 6-month Health Coach program with Fatima.  For more details, send us an email, greggcook@deephealthevolution.com.
 
For wrappable gifts, here are some other ideas.

 
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We personally have a couple of these Molekule air purifiers in our home.  They are beautiful, and unlike HEPA filters, they not only trap dust, mold and other airborne nasties, but also destroy them.  Use our link for a $50 discount.


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Organifi Green Juice is the tastiest, most nutrient dense, carefully crafted and easy to use green juice we’ve ever had.  The ingredient list is entirely organic and includes wheatgrass, spiralina, ashwaganda, turmeric and moringa.  You get all of this goodness with no blending, no juicing and no mess, and it really is delicious.  Use code greggcook for 15% off.

Here is a pretty BPA free, glass shaker bottle to complete the package!


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The Instant Pot simplifies home cooked meals.  It is a work horse.  This model can perform 10 functions, from pressure cooking to slow cooking and even yogurt making.  Add an elegant, heartfelt touch and include the bone broth recipe below on a handwritten note card.


INSTANT POT (MOSTLY) BEEF BONE BROTH RECIPE

2 stalks celery roughly chopped
2 carrots roughly chopped
1 onion cut into large chunks
5 cloves garlic smashed
3.5-4 lbs grass-fed beef bones (preferably knuckle bones and joints)
1 pastured pig’s foot (optional, but is a great source of additional collagen)
2 bay leaves
2 tablespoons apple cider vinegar
Kosher Salt
Filtered Water

Instructions:

Place all vegetables into the Instant Pot.  Add the bones and the foot, if using.
Drop in the bay leaves, add the vinegar and sprinkle with salt.
Cover the contents with water, but make sure the pot is not more then two-thirds full.
Cover and lock the lid and set to high pressure.
Set the timer for 2 hours and let the pressure release naturally.
Strain the liquid, discard the solids and place in the fridge overnight. This is simply to let the fat rise to the top and solidify. It makes it a lot easier to skim the fat off the top.
Drink the broth alone or add to recipes.

Our favorite way to enjoy bone broth is blended with a little grass-fed butter, turmeric, cumin, sea salt and freshly ground black pepper.