HOW TO MAKE BONE BROTH TO HEAL YOUR GUT, MIND, BODY & SOUL!

WHY BONE BROTH?

Making your own bone broth is extremely cost effective, as you can make use of left over carcass bones that would otherwise be thrown away.   It can also save you money by reducing your need for dietary supplements.    Bone broth provides you with a variety of important nutrients such as calcium, magnesium, chondroitin, glucosamine, and arginine that you may otherwise be spending a good deal of money on in the form of supplements.

Ingredients:

• 2 pounds (or more) of bones from a healthy source
• 2 chicken feet for extra gelatin (optional)
• 1 onion
• 2 carrots
• 2 stalks of celery
• 2 tablespoons Apple Cider Vinegar
• Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.

You'll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.

Instructions

1. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350.
2. Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
3. Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.
4. Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
5. During the first few hours of simmering, you'll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
6. During the last 30 minutes, add the garlic and parsley, if using.
7. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

TRY IT OUT FOR YOURSELF!

SMOKEY GRILLED VEGETABLES AND CHICKEN WITH SUMMER SUCCOTASH

Try This Quick FAT-BURNING Meal....Made Within Minutes!

Preparation Time: 25 mins

Calories: 388

Servings: 6

INGREDIENTS:

·         3 Skinned Chicken Breast (Free Range/Organic)	·         2 Limes, Juiced
·         ½  Cup Basil Leaves	·         2 Tablespoons Grill Seasoning
·         1 Cup Frozen Lima Beans	·         2 Cloves Garlic, Minced
·         ½ Cup Corn	·         1 Pinch Cayenne Pepper, Or To Taste
·         1 Pint Grape Tomatoes	·          2 Tablespoons Balsamic Vinegar
·         6 Portobello Mushroom Caps	·          1 Avocado (Organic) - Peeled, Pitted, And Cubed
·         4 Red Bell Peppers, Cored And Quartered 1 Red Onion, Thickly Sliced	·          ½  Cup Crumbled Goat Cheese
·         1  Cup Olive Oil	·         2 Limes, Juiced
·         Freshly Ground Black Pepper To Taste	·         2 Tablespoons Finely Chopped Fresh Basil

DIRECTIONS: 

Grilled Chicken and Succotash

1. Place a grill pan over high heat. Season 4 thin chicken cutlets (about 1 pound total) with 1/4 teaspoon each salt and pepper. Grill until cooked through (about 3-4 minutes), turning once. Meanwhile, heat 1 tablespoon olive oil in a large skillet over medium-high.
2. Add in 1 cup frozen baby lima beans, thawed; 1/2 cup corn; and 1 pint grape tomatoes. Cook, tossing occasionally, until tomatoes burst (about 3-4 minutes). Stir in 1 tablespoon grated Parmesan and 1/2 cup fresh basil leaves, torn.
3. Optional: Pair each portion with lemon wedges and a 100-calorie whole-wheat roll.

Smokey Grilled Vegetables and Avocado

1. Place mushrooms, red bell peppers, and red onion in a 9x13-inch baking dish. Whisk olive oil, lime juice, grill seasoning, garlic, and cayenne pepper in a small bowl; pour over vegetables. Toss to coat and allow vegetables to marinate for at least 30 minutes.
2. Preheat grill for medium heat and lightly oil the grate.
3. Remove vegetables from the marinade, and shake off excess. Reserve remaining marinade.
4. Grill vegetables on preheated grill until tender, about 5 minutes. Transfer grilled vegetables to a large platter. Whisk remaining marinade with balsamic vinegar; pour over vegetables. Top with avocado and goat cheese, then season with salt and pepper. Sprinkle with basil to serve.
5. TIP: Asparagus and Zucchini are EXCELLENT additions to include! 

FOODS MADE TO PERFECTION!!!

Royal Healing Natural Health Center

LEARN MORE

832-913-5022

MAPLE CANDIED SWEET POTATOES

PREPARATION TIME: 1hr 45 mins

SERVING: 8

INGREDIENTS;

1/2 cup Organic Butter

4 or 5 large fresh Yams/Sweet Potatoes

1/2 cup 100% Maple Syrup

2 tbsp Dark Brown Sugar

1 tsp.Cinnamon 

1 tsp. Vanilla

1/4 tsp. Freshly Grated Nutmeg

1/2 tsp. Freshly Grated Ginger Root

1/2 tsp. Sea Salt

1/4 cup Crushed Raw Pecans 

DIRECTIONS:

Preheat oven to 400°F.

Peel yams or sweet potatoes (either may be used). Cut into 1 inch cubes or wedges.  

Butter a 9x13-inch baking dish generously.

Arrange yams in baking dish.

In a saucepan, melt butter, pecans and stir sugar until dissolved over medium heat. Add 1/4 cup water and spices.

Bring to a boil, add maple syrup; reduce heat to a simmer and cook for 2 minutes. Pour butter mixture over the yams, turning them over to coat well. Cover the yams tightly with aluminum foil and bake on center rack in oven, basting the potatoes with the butter syrup once or twice during the baking for about 45 minutes or until fork tender.

When the potatoes are done, remove foil. Bake on the upper third of the oven at 475°F until the syrup has thickened and the potatoes are just beginning to caramelize (about 20 minutes - but watch carefully and do not allow them to burn; if they are browning too quickly reduce oven temperature).

Cooks Note: If adding mini-marshmallows, spread them evenly over the top of the potatoes at this time, and broil for 5-10 minutes or until lightly browned.

Baste with additional butter before serving.

Variation: Use honey or Karo syrup instead of the maple syrup; add 1/4 cup frozen orange concentrate. Omit cinnamon; use vanilla.

BENEFITS OF EATING SWEET POTATOES:

• Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin 
• A. They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.
• It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. 
• Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. The impact of steaming is particularly interesting, since only two minutes of steaming have been show to deactivate peroxidase enzymes that might otherwise be able to break down anthocyanins found in the sweet potatoe.
• In fact, with these peroxidase enzymes deactivated, natural anthocyanin extracts from sweet potato used for food coloring may be even more stable than synthetic food colorings. 
• This benefit isn't limited to the food's appearance since the anthocyanins have great health benefits as antioxidants and anti-inflammatory nutrients.

Royal Healing Natural Health Center

Dr. Ezzy

832-913-5022