Basic Perpetual Bone Broth Tutorial ~ THM ~ FP

Bone Broth is such a nutritional boast to any diet. It is great for adding flavor to any dish. I never had enough broth on hand until I found Perpetual Soup at Nourished Kitchen. Now my family can enjoy the rich flavors and nutrition all the time in dishes such as soups, chili, beans, cooked grains, poached vegetables and fish, sauteed vegetables, etc. 

What you need:

The bones from one to two chickens that have been roasted, boiled or grilled. 
Vegetable ends, skins, pieces and stems.
1 to 2 bay leafs
1 tsp black pepper corns
Water 

Add the bones of one or two chickens to a 5qt crock pot. Add onion ends, and other veggie ends. I'll add the stems from mushrooms, ends of tomatoes, bell peppers etc. What ever ends I have that week. Stems from greens such a spinach, cilantro, and parsley are also good. Also add in 1 to 2 bay leaf and 1 tsp pepper corn. Fill with water to the top. Cover and turn on high till it almost comes to a boil. About 3 or 4 hours. Then turn down on low. 

NOTE: I do not add salt when making the broth. I never know what I'm going to be using if for nor the amount of salt I'm going to be using in the finished dish. I add salt to the dish I use the broth in. 

The next day line a strainer with a paper towel and place in the top of a large bowl or measuring cup. I use my 8 cup measuring cup. Then I can see when I have a qts. worth of broth. Ladle the broth into the lined strainer. This will catch all the bits and pieces and leave you with a clear broth. 

Don't remove all the broth. Leaving some of the broth in the pot will help give the broth a good rich flavor. 

  

Broth after straining.
Pour this into sterilized jars. Will keep up to 3 weeks in the fridge if stored in glass.

Dump the bits and pieces in the lined strainer back into the pot. Fill back up with water. At this point you can leave the crock pot on low. 

Every day I add what ever vegetable ends I have from the day to the pot. The veggies break down and need to be replaced though out the week.

Seal the jars finger tight. Label with a sharpie with type of broth and date. This way you make sure you use the oldest broth first. 

Store in the fridge. As it cools in the fridge it will vacuum seal the jar. The fat will settle on the top and solidify. Leave the fat in the jar until you use the broth. It will also help seal the broth.

When you use the broth remove the fat. Store the fat in another jar. Use the fat for cooking veggies for S meals, or in your S soups, etc.

You can freeze the broth as well. Freeze in Ice cube trays. Each cube is 1/8 of a cup. When frozen store in ziploc bags. Just grab out the number of cubes you need.


I cook the broth for 6 days, pulling the broth off everyday. I like to pull it and chill the broth so I can remove the fat. At the close of the 6th day I drain all the broth from the bone, and then discard the bones. I wash the pot and give my crock pot a day to rest. 

Chickpea pasta w/Meat Sauce (E) ~ THM ~ GF/DF/Almond Free

I love pasta. I used to make my own pasta until I had to go Gluten Free several years back. There are some good tasting GF pastas on the market. However pasta's like the brown rice pastas really should be used only occasionally in side serving size amounts. I do love Zoodles and Spaghetti Squash. However they don't always fit that need want for PASTA.

I found this recipe through my friend Cathryn a few months back. I finally tried it. The Perfect Easy Grain Free Pasta by Kelly at Foodie Fiasco. It is just 2 ingredients, and very simple to make. I don't know why I put it off so long. A little chickpea flour and an egg and you have some pasta.

The meat sauce

Brown 1 lb of ground beef or lean ground turkey. Drain and then rinse the cooked ground meat with 200 degree water. This gets rid of the extra fat. Put the meat back into the pan. Add in
1 TBS Italian Seasoning
1 tsp salt
1/2 tsp crushed fennel seed
1/2 tsp black pepper
2 cloves garlic grated or 1/2 tsp garlic powder
Work the spices into the meat. Add
2 28oz cans of tomato sauce
1 28 oz can pureed tomatoes
1 28 oz can diced tomatoes
Stir in and simmer for 20 min.
Taste test and add more Italian seasoning, salt and pepper if needed.

FP Easy Mix for Baking ~ THM ~ GF/DF/Almond Free ~ Low Carb/Low Fat

As I add more FP foods into my THM plan I needed treats that where warm. Don't get me wrong I love a good smoothie. I just really don't like them in the winter time. A warm muffin or mini cake can really hit the mark. I also I love quick and easy foods, that are also whole foods. I was having such fun with my S Easy Mix and Easy Mix 2 that I thought why not come up with an FP version. 


FP easy mix

1 cup + 2 TBS rolled oats milled into a flour, or 1 cup oat flour
1 cup coconut flour
1/2 cup psyllium husk
1/2 cup GF THM oat fiber
2 TBS Baking Powder
1 TBS xanthan gum
1/2 tsp salt
Blend for 30 sec in a food processor.

NOTE: You can use 1 cup of all psyllium husk or all Oat Fiber. I prefer a blend of the two. 

3 level TBS is one serving = 17 servings of mix per batch
Each Serving is
5.75 g net (countable) carbs
1.4 g fat

FP Apple MIM

2 egg whites or 1/4 cup carton egg whites slightly beaten. You want some air whipped into the egg whites
2 TBS Apple Sauce
1 to 2 TBS water, Almond milk or FP allergy safe milk
1 to 2 tsp THM sweet blend 
1/2 tsp vanilla
3 TBS FP Easy Mix
1/4 tsp Apple pie spice or Cinnamon 
Mix together until well blended. 

Grease a ramekin, oven safe bowl or mug. Scoop the batter into the ramekin. 
Micro 2 min
Bake 375 for 20 min. 

FP Upside Down Chocolate Strawberry cake

2 egg whites or 1/4 cup carton egg whites slightly beaten. You want some air whipped into the egg whites
2 TBS water, Almond milk or FP allergy safe milk (4 TBS for molten version)
1 to 2 tsp THM sweet blend 
1 tsp vanilla
2 1/2 TBS FP Easy Mix
1 TBS Unsweetened Cocoa Powder
Mix together until well blended. 

Add a scant tsp of melted coconut oil or butter to the ramekin. Mix in 1/2 to 1 tsp of THM Sweet Blend. Cut small fresh or frozen strawberries in half. Place in the bottom of the of the ramekin cut side up. Scoop in batter and spread out evenly.

Micro 2 min
Bake 375 for 20 min.

FP Sandwich Bread

2 egg whites or 1/4 cup carton egg whites slightly beaten. You want some air whipped into the egg whites
2 TBS water
3 TBS FP Easy Mix
1/4 tsp garlic powder
1/4 tsp Rosemary (optional)
Mix together until well blended

Grease a ramekin, oven safe bowl or mug. Scoop the batter into the ramekin. 
Micro 2 min
Bake 375 for 20 min.
OR
Shape on a pre-heated griddle, and cook like an English muffin.

NOTE: The sandwich in the pic is an S because it is a grilled cheese. 

FP Pancakes

2 egg whites slightly beaten or 1/4 cup carton egg whites
1/2 tsp coconut oil (optional)
1/2 cup water or FP almond milk
1/2 tsp vanilla
1 doonk THM stevia. 
3 TBS FP easy mix

Mix together well. Scoop out batter onto a pre heated lightly greased griddle (ie. 1/4 tsp fat spread out evenly on the griddle.) Cook as you would any pancakes. 

With the psyllium the batter may get a bit thick. You might have to press down the pancakes with a wet egg turner.

Pesto & Goat Cheese Flat Bread Pizza ~ THM ~ S ~ Gluten Free

I love pizza as much as the next person. I really love artisan pizza. Being Dairy Light and Gluten Free can make having a pizza a bit more difficult. Goat cheese can be an option for many with Bovine Dairy Allergies or Lactose Intolerance.

This pizza utilizes the Rosemary Garlic Easy Mix Flat Bread. You can also use the Easy Mix 2 for the flat bread. The beauty of this S bread is that it is a perfect savory option for the THMama and the THAllergen Mama alike.

Cover the baked flat bread with your favorite pesto.
Add your toppings of choice
I used 
Black Olives
Green Olives
Diced Onions
Quartered Yellow Cherry Tomatoes

Take 2 to 3 oz of Goat cheese and crumble (You could also use feta cheese here as well). Sprinkle the goat cheese over the whole pizza.

Bake at 400 for 8 to 10 min on a pizza stone or pizza pan.


Pesto

I made a Cilantro, Kale, and Spinach Pesto. Really any greens and/or herbs can be used. 

In the food processor add
1/4 cup of soaked, rinsed and dried almonds (or your favorite seed or nut.* Pine nuts are traditional)
Wiz those around until they are somewhere between almond meal consistency and almond butter consistency. You might need to stop in the middle and scrape down the sides with a rubber spatula.

Add to the food processor
1 good size handful each of Cilantro Leaves, Baby Kale and Baby Spinach. (you can use 3 handfuls of your favorite greens. Arugula is a good choice. Basil is traditional)
1/4 cup olive oil
1 to 5 cloves of garlic depending on just how much you like garlic. 
1/4 tsp High Mineral Salt
Wiz this around until you have a nice puree. You might have to stop in the middle and scrape down the sides with a rubber spatula.

Store in a small mason jar in the refrigerator. 

* Non-cross contaminated Sunflower seeds, or non-cross contaminated Pine nuts can be used if you have nut allergies. If nuts are not an issue then cashews and walnuts also make a good option.