Category: Keto - Mindful Wellness

Bone Broth

9/2/2024

3 quarts
35 minutes

3-4 pounds beef marrow and knuckle bones
2 pounds meaty bones such as short ribs
1/2 cup raw Dr. Mercola's apple cider vinegar
4 quarts filtered water
3 celery stalks, halved
3 carrots, halved
3 onions, quartered
Handful of fresh parsley
Sea salt

Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
Add more water if needed to cover the bones.
Add the vegetables bring to a boil and skim the scum from the top and discard.
Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.

bone_broth.docx
File Size:	3487 kb
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Holy Guacamole!

11/25/2018

Image by Andrew Scrivani

Holy Guacamole!
4 servings
20 min. prep time

4 ripe avocados
1 medium heirloom tomato
1 fresh squeezed lime or lemon
1 tbsp olive oil
1-2 fresh minced garlic cloves
¼ cup red onion
½ minced jalapeno
1 tbsp minced shallot
2 sprigs cilantro
½ tbsp chipotle or cajun spice
2 tsp turmeric
1-2 tsp cayenne
1 tsp chili flakes pinch himalayan pink salt pinch of black pepper

optional additions:

1 cup of beans
½ cup local
raw goat cheese
1 tbsp of butter
1 tbsp nutritional yeast
1 tsp cayenne

In a large bowl mash the ripe avocados together.
Add olive oil, fresh-squeezed lemon or lime and all spices into the avocado mash.
Mince red onion, shallot, garlic, cilantro and chop heirloom tomatoes. Add to guacamole.
Mix all the ingredients until desired texture is achieved.
Adjust flavors as necessary to liking and enjoy!

Tips:

Adding chipotle is nice for a smokey flavor, especially if you choose to add in beans. The beans will also enhance a more satiating effect making this a great potluck item leaving everyone satisfied!
Butter may sound weird, but it actually taste great! Cut about a tbsp amount of butter and throw it in your guacamole. We use Kerigold unsalted butter if we do this.
If you have access to a local, organic and raw source of goat cheese this makes a nice addition. However, due to the scarcity of this circumstance you may choose to add pasteurized cheese if you are dairy-friendly as you’d like.
Nutritional yeast makes a great alternative for that zesty, cheesy flavor everyone can enjoy!

Holy Guacamole.docx
File Size:	8 kb
File Type:	docx

Protein Bites

11/25/2018

Image by Caitlyn Tischer

10-14 servings
30 min. prep time

1 cup dry gluten free oats
½ cup medjool dates
2 scoops collagen or protein powder
½ cup psyllium husk
½ cup nut butter
½ cup sprouted nuts
¼ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup ground chia seeds
¼ cup ground flax seeds
1 T coconut oil
1 T coconut flakes
1 T cacao powder
1 T cacao nibs
½ T maca powder
1 tsp cinnamon
1 tsp vanilla bean or ½ tsp vanilla extract
pinch Himalayan pink salt

optional additions:

½ cup cacao butter
⅓ cup local honey, stevia or maple syrup
1 T coconut mana
1 T goji berries
1 T sesame seeds
1 tsp spirulina or chlorella

In a large Pyrex bowl mix the dry (oats, protein powder, nuts, seeds, etc) ingredients together until combined.
Add the nut butter, honey and extracts/flavor.
If the ingredients need to be further processed use a food processor or blender until desired texture is achieved.
Take about 2 inches by 2 inches of the the dough and form protein ball into a Pyrex container of choice and store in the refrigerator. Enjoy!

Tips:

To add a more chocolaty flavor to the balls just add about 1/4 cup cacao powder to the mix.
If you need to make the mix "wetter" add a tbsp of coconut oil or nut butter one at a time until achieving desired texture.
Use coconut flake, cacao nibs, chia seeds and/or hemp seeds as garnishes to coat the protein bites.

Protein Bites.docx
File Size:	4 kb
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Chia Pudding

11/23/2018

6 servings
1 - 8 hours

1 can coconut milk
1-2 cups filtered water
1 cup chia seeds
1 tbsp cacao powder
1/2 tbsp maca powder
1 tsp cinnamon
pinch of salt

optional additions:

1 cup fresh seasonal fruit
1/2 cup fresh chopped nuts of choice
1 scoop collagen protein powder
2 tbsp nut butter
1 tbsp goji berries
1 tbsp cacao nibs
1 tbsp coconut flakes
1 tbsp pumpkin and/or sunflower seeds
1 tsp local honey, stevia or maple syrup

Add coconut milk, water, chia seeds, cacao powder, maca, cinnamon and salt into a large Pyrex bowl and mix together.
Allow to sit in the fridge for at least one hour until it has coagulated.
Add and mix in more water or coconut milk if the pudding is too dense.
When desired texture is achieved, top off with optional additions.

Tips:

Add collagen and any added sweeteners in step 1.
For ideal texture, allow pudding to coagulate for at least 8 hours.
Use seasonal fruits for increased diversity.

Chia Pudding.docx
File Size:	7 kb
File Type:	docx