Tag Archives: slowcooker

Bone Broths

LIVE LONGER, HEAL, FIGHT INFLAMMATION

 

Yes I’ve posted another Broth post. I had a request for a step by step broth recipe.
I used to use a recycled carcass from our roasts however I found that the broth not enough for me. It lacked something and I didn’t feel the same and it made a small amount. So I sourced pasture raised carcass’ and feet, necks and off cuts to try. I then discovered that this broth really was BONE BROTH and the nutrient properties far outweighed my previous broth attempts. The same with Beef. I was roasting bones not knowing what it was all about. I then looked into marrow bones, and knuckles and found the fat that came from the bones and the slow cooking process made the Beef so much more.
I still add my cooked bones to the pot but I make sure that I have some thick beef knuckles, marrow bones, large carcass’ and lots of bits and pieces to go in.

It’s a simple process, I put on my slow cooker and just leave it and come back in 48 hours. The bones are so brittle by then it’s amazing. I leave it to cool on the bench, pop it in the fridge and then portion or concentrate if it is hasn’t already gelatinized.

Chicken Bone Broth (in the slow cooker)

 

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Chicken Bone Broth

INGREDIENTS

2 Chicken Carcass’
Chicken feet, necks, wings (all the bits with joints)
2 Carrots chopped
1 Onion chopped (opt out if avoiding FODMAPS)
Any other Vegetables like Kale, Beans, Cabbage etc (the left overs that haven’t gone to compost or whats left in the fridge)
1 Tbsp Apple Cider Vinegar (this helps bring all the goodness out of the bones and into the broth)
2 tsp Himalayan Salt
Herbs of choice (bay leaf, oregano, thyme, basil)
Water to cover- 4-6 cups usually fits my cooker (filtered preferably)

INSTRUCTIONS

1. Put everything in the slow cooker, set to low and leave for 24-48 hours (yes that long)
2. Strain the Broth and leave to cool. Scoop off fat and use to cook with (mmmmm roast veggies)

3. Depending on the collagen from the bones your broth can turn to jelly (this is good, very good)
4. Add Gelatine to make thick (beef gelatine is the best)
Portion into a range of jars, ice cube trays and freeze

 

*Alternatively you can concentrate the broth into a small more rich portion and add to filtered water. This will save on space in the freezer.

For this simply;
1. Place Broth in a pot on stove and bring to a simmer.
2. Reduce the broth by two thirds and leave to cool
3. This broth will be darker, richer and stronger in flavour
4. Refrigerate and the broth SHOULD gelatinise
5. Portion into ice cube trays and freeze or measure portions and freeze in freezer suitable pouches.

Beef Bone Broth (two steps)

 

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Store in jars and freeze so you know the portion size

INGREDIENTS

1kg of Beef Bones (a selection of marrow, knuckles, feet, ribs)
2 Carrots
1 Onion (opt out if avoiding FODMAPS)
1 Tbsp Apple Cider Vinegar
1 tsp Salt
Herbs (parsley, oregano, thyme)
Any other vegetables needing to be used (kale, beans, cabbage, zucchini etc)

 

INSTRUCTIONS

1. Roast the bones for 3 hours at 180c
2. Transfer to slow cooker
3. Add a little water to the roasting pan and mix in with fat that has come from roasting bones then pour into pot to slow cook with bones
4. Just as above add desired vegetables, herbs, Apple Cider Vinegar, and Water
5. Cook on Low for 24-48 hours and strain, cool and jar up!

*Concentrate as above method suggests.

Fun information on broth that will hopefully encourage you to cook some and consume this week.
  • We freeze ours in recycled jars of different sizes. We have a cup with our meals as a drink, we make soups, gravies, stews, casseroles; anything we can.
  • I add it to stir-frys, vegetables, steak, mushrooms, dressings, anything that calls for water ADD IT.
  • My daughter loves a cup of broth with her lunch and before bed at night.
  • When we feel a little under the weather we up our intake. It’s fabulous for the immune system.
  • The collagen has anti-aging properties which is great for skin, you will feel amazing and nourished and younger. Ha
  • It’s heart warming so if you suffer from poor circulation it will boost your blood flow.
  • It’s especially important for women as the nutrients support hormone structure and keep us balanced.
  • It’s helped my digestive system so much
  • If I eat out and am not 100% confident on ingredients I have broth as soon as I’m home
  • I up my broth intake when injured to help inflammation
  • It is a great hangover cure (really I recommend it)
  • It is natural, full of real foods, made by you for you

    Over all it’s an important daily liquid for life, it has replaced medication in our house.

 

Asian Style Pork Belly

Asian Style Pork Belly

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INGREDIENTS

A decent cut of pork belly (mine was about 600g for our little fam)
1 Tbsp Tamari or Coconut Aminos
2 Tbsp Water
1 tsp Chinese five spice
2  crushed cloves of garlic (optional)
1 tsp Sea Salt
1 Tbsp Coconut Oil

INSTRUCTIONS

1.Score skin in a diagonal pattern
2. Marinate meat only part of the belly (keep the skin as dry as you can) in a baking dish of the water, tamari/aminos and spice (garlic if using)for at least 2 hours.
3. Rub Salt and coconut oil into skin

pork_belly
Pork Belly before crisping the skin

Oven 
1. Line another baking dish with foil. This is going to get sticky and messy in the oven so you’ll be thankful you followed this step.
2. Slowly cook you pork belly in the oven at 120c degrees for 4-6 hours, watching it until it begins to tenderise.
3. Once tender take it out of the oven and spoon some of the mixture onto the skin.

4. Place it back into the oven and crank it full for 5-10 minutes (mine took 15 minutes of close watching but my oven is 100 years old).

WATCH IT CLOSELY PLEASE OR YOU’LL LOSE YOUR CRACKLE

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Pork Belly after crisping

5. Tap the top, it should start to sound ‘hard’.  Take it out at this stage and let rest for 10 minutes.

Slow Cooker (Yep I know, it gets easier)
1. In the bottom of the slow cooker, pour the brine up until the point which you can place the pork belly in without the mixture touching the fat
2. Slow cook for 4-6 hours, or longer if on low. No worries on burning here. In fact it’s only going to get moist as all hell and be amazing.
3. Follow Directions from Oven Method steps 3-6 in a baking dish for the broil/crackling steps.

 

Slice and serve with some **asian greens, kelp noodles, zoodles and tahini ginger dressing

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Greens tossed and dressed

**Steam a mix of broccolini, bok choy, choy sum or any other asian green on a boiling pot for five minutes.
Meanwhile soak kelp noodles in a boil of hot water

Dressing
In a jar mix 1/3 cup of olive oil, 1 tbsp tahini, 1 tsp fresh ginger, 1 chilli diced, squeeze of 1/2 lemon (or tsp Apple Cider Vinegar)
Shake in jar until tahini breaks down
Drain noodles, combine with veggies, pour over dressing

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Slooooow Cooked Mexican Beef

It’s winter so that means that it is officially time to break out the slow cooking. Perfect for time poor, perfect for all meats.

I want to share one of my favourite recipes that I kind of made up  and that I have used for many cuts of meats. I own a cast iron pot, 2 actually (my all time favourite kitchen item) I love them. They cook everything to perfection. I also have a slow cooker and it has now taken place on the bench for what will be a nourishing winter.

I would recommend Beef Osso Buco cuts or any other secondary cut of meat like Blade. Speak to your butcher about what meats are best for slow cooking and stock up for winter cooking

Mexican Slow Cooked Beef

beef_slowcooked

paleo, primal. low FODMAP, grass-fed, Mexican

PREPARATION TIME       TOTAL TIME
10 MINUTES             3.5 HOURS

Feeds a family of four with sides included
Pre-heat oven to 135c

 

INGREDIENTS

600g Blade Steak (or as I suggested above)
6 small-medium tomatoes quartered

300ml bone broth
1 cup of chopped mushrooms
1 zucchini chopped

1 Tbsp. Coconut Oil

2 Tbsp. Tomato Paste
Mexican Inspired Spice Mix
2 tbsp. cumin powder

1 tbsp. smoked paprika

1 tsp ground turmeric

1 tsp. Himalayan salt

1 tsp. cardamom

1 tsp. coriander

½ tsp. cloves (or 3-4 whole)
1 star anise
 

INSTRUCTIONS
1. Heat Coconut Oil in Pan

2. Add Beef and cook on high to seal and brown on either side

3. Add quartered tomatoes and stir to combine (I moved my tomatoes to be under the meat)

4.In a bowl or jar combine broth and tomato paste, add to pan and bring to boil

5. Add spice mix and slowly mix through broth
6. Add mushrooms and zucchini

7. Place lid on pan and pop in preheated oven for 3 hours

8. Check meat- it will fall apart when you scrape with a fork. If not it’s not quite done.

The meat will be tender, melt in your mouth and have so much flavour.
I cooked mine the day before I needed it so I popped it in the fridge in it’s pan and on the next day I added ½ cup of bone broth to it, placed it on a low temperature on the stove and cooked it again.

You could also add chilli cayenne pepper to the spice mix or if cooking twice I added fresh chopped chillies and some fresh coriander and oregano.

Serve with traditional corn tortillas and all the Mexican trimmings.

Our Mexican sides include;
Raw carrot
Raw zucchini
Cucumber
Capsicum
Tomato
Lettuce
Fermented Jalapeno’s
Culture added Guacamole
Homemade Salsa
Coconut Kefir Cream
Fermented Ninja Ginger Carrots and Sauerkraut
Mexican food is nourishing and you can get creative with cooked and raw vegetables, using lettuce and cabbage leaves to wrap and different types of meats using the same spice mix and cooking (just be careful of bones in a whole chicken when slow cooking).

 

It’s a hands down favourite night in our house.