Healing Bone Broth Latte (Paleo, AIP, LowFODMAP, 21DSD)

This week I feel like I’ve been running around like a chicken with my head cut off. Thankfully I wrote myself a handy list of all the things I need to accomplish and exactly when they need to be done by, or else I would be a mess! Today was another one of my days off- it sure seems like I have a lot of those seeing as I usually write a blog post when I get a day off! And by day off I mean: I baked most of the day. For those of you that haven’t read my background information, I started a paleo baked goods business (Primal Treats and Eats) and although it’s more of a hobby than a business it tends to occupy much of my spare time, and I’m okay with that! Between all the hustle and bustle today I got to get some workout therapy at CFIW. I did a fun WOD today that was 10 RTF of 3 squat cleans at 100# and 9 ring dips. I planned on going heavier with the squat cleans but had to remind myself that slowly getting back into lifting is a much smarter approach if I want to stay healthy and keep my shoulder happy. I often find that whenever I get myself into a situation where I feel overwhelmed or unsure of things, out of the blue I will stumble upon something that reinstates my purpose and keeps me on track.

Although I am not where I think I could be in terms of my overall fitness and strength, I have learned a lot about myself and my body this past year. I got this gem of a photo sent to me today by my lovely friend Maura who has been snapping awesome pictures of everyone throughout the opens workouts and inspiring us with her spirit and endless support. After sending it she said “You are motivation!” and I couldn’t have been more flattered. On top of that the quote really resonates with me as I have been fighting an uphill battle with trying to reverse my autoimmune diseases. There were quite a few times where I had to remind myself that staying on track with the hundreds of dietary restrictions and saying no to eating foods made by anyone but myself was the only option.


After my baking marathon today I got to clear my head with a crisp, windy hike up Mount Tom with my friend Josh. Its amazing what some fresh air can do for you! I am looking forward to spring when I can include some sort of outdoor activity into my daily routine again.


If your wondering how the heck you can make bone broth into a deliciously creamy and healthy latte, keep reading. 🙂

Most of you know that I drink bone broth every day, up to 3 times a day. It’s a staple in my life and I don’t enjoy living without it! I have made many variations of broth, some with root veggies, some with onions, others just garlic, there is much room to experiment and find what you personally like the best. I have to say that the recipe that I posted is pretty plain, and my personal favorite because you can “dress it up” and make some fantastic cocktails out of it.

Who would have ever thought to use the word cocktail when it comes to bone broth… but seriously, try the recipe below and you will see what I’m talking about!



-Heat bone broth in a small pot on the stove

-Place coconut oil and coconut milk in a large coffee mug

-Add bone broth to the coffee mug and allow the coconut oil to melt

-Then add baking soda, cinnamon and ginger and blend using a frother (or blender)



-Enjoy your “bulletproof” broth latte!


*Why baking soda,? check out this article!

Egg-less Break-fast. (Paleo, AIP, LowFODMAP, 21DSD)

Breakfast is one of the meals thats like clockwork to me. I have just about the same thing every morning which takes all the planning and stress out of my morning routine. I make small tweaks to my breakfast when certain foods aren’t available but I generally keep it as: some sort of meat cooked with a leafy green or other vegetable, 1/2 an avocado and a soothing warm beverage. This breakfast works well and enjoy it so much that I actually looked forward to breakfast before I go to bed. (Or maybe I just love to eat?)

One of the hardest parts about starting the Autoimmune protocol was changing my breakfast… NO eggs, and NO coffee! I’ve had eggs and coffee for breakfast for the last 6+ years of my life! It was the epitome of breakfast to me and I had a REALLY hard time trying to wrap my brain around not consuming two of my favorite things anymore. Lucky for me I knew the day would come when I had to follow strict AIP and therefore had mentally been preparing and brainstorming ways to survive when the change occurred. I started slowly switching over to decaf coffee to avoid the caffeine-headache-withdrawals, while also trying to have bone broth with breakfast instead of coffee from time to time. This process got more difficult when I started working at a breakfast restaurant and am surrounded by eggs and coffee all day… but anyone who has been battling with severe autoimmune disease will tell you that there is nothing more motivating than the thought of one day being out of pain.

I also, fortunately, love all food, so having something different for breakfast wasn’t the worst thing in the world but I knew I would miss the convenience of eggs.



So my new AIP and low-FODMAP breakfast now consists of:

  • 1/4 lb. of ground beef, turkey or pork
  • 1-2 cups of kale or spinach
  • 1/2 cup avocado*
  • 2 TB. coconut oil or tallow
  • 1/2 tsp. turmeric
  • 1/4 tsp. himalayan sea salt
  • 1 cup bone broth

* avocado is listed as a moderate FODMAP food, but for those of us that need larger quantities of fat (are very active), avocados that are NOT very ripe contain less FODMAPs!

I usually start by throwing my bone broth in a pot and bringing that to a boil. Once boiling I remove it from the heat and put it in my mug with 1 TB. of coconut oil. Once the oil has melted I blend and forth it with my handily frother and set it aside to cool.

In a large skillet I melt the other TB of coconut oil or tallow(from the broth) over medium heat. Then I add in the greens, pre-cooked meat, turmeric and salt. Sauté until the greens have wilted and the meat is warm, then transfer to a bowl or plate. Top with avocado and enjoy with the bulletproof bone broth



Surviving New England winters with Bone Broth

As my very first blog post I thought it would be relevant to share a recipe that has been a staple in my life and kept me healthy all year long.

Bone Broth has definitely gotten its share of press-time this winter! I can remember the day that there was an article about bone broth in the Valley Advocate (our local paper out here in the Pioneer Valley) and I got swarmed with people seeking validation of this seemingly-foreign concoction. I think it surprised people when I reminded them that bone broth is nothing new! It’s sad that the over-proccessing of “foods” has lead people to believe that most foods come from bags and boxes… not from nature.

Bone broth is simply broth or stock that is made from bones. You can make chicken stock from chicken bones, fish stock from fish bones, beef stock from beef bones, and etc. The importance of making your own broth versus buying that boxed stuff in the grocery store is that: you know where your bones came from and you know what is in your broth- or more importantly- what ISN’T!

Most broths bought from grocery stores contain dyes, artificial flavorings, preservatives, GMO’s and probably a few other ingredients that look like they are part of some chemistry experiment. None of those ingredients are beneficial for your health, in fact most are quite harmful.

Without getting into the negatives of the “standard american” shelved broth, lets talk about the positives of homemade bone broth. Bone broth made from healthy animals contains many vitamins, minerals, antioxidants, collagen, gelatin and amino acids such as glycine and proline. If you would like to know more about how glycine and proline interact with the body I would highly recommend visiting The Paleo Mom’s blog post titled “The Health Benefits of Bone Broth

What is considered “healthy” for meats? I would recommend finding a local butcher shop that you trust and that sources all of their meats locally if possible. For beef it is important to get grass-fed beef that is hormone and antibiotic free. I typically go to Sutter Meats or River Valley Market in Northampton which is a local non-GMO certified coop. Of course getting the meat directly from the farmer would be even better. For chicken look for organic, free-range meats, also hormone and antibiotic free. Pork should be pasture raised, organic and hormone/antibiotic free. Fish should be wild-caught.

Now, back to the recipe! Bone broth can be made many different ways to cater to your own personal tastebuds. Feel free to experiment with different vegetables, spices, types of bones, etc. The recipe that I use is AIP friendly and Low-FODMAP. It has been a staple on my healing journey throughout the Autoimmune Protocol and SIBO protocol.


2-3lbs. grass-fed beef marrow bones

2 TB. apple cider vinegar

1 TB. parsley, fresh or dried

1 TB. thyme, fresh or dried

2 Bay leaves

1 tsp. turmeric power

1/2 tsp. himalayan sea salt

Filtered water


-Preheat oven to 375 degrees

-Place fresh or frozen marrow bones on a rimmed baking sheet and bake for 20-25 minutes

-Move bones and any drippings/fat into a 7 quart crockpot (this is the one that I have that I got at BJ’s for $35!)

-Add vinegar, parsley, thyme, bay leaves, turmeric, and salt to crockpot, then cover with filtered water until the you reach the top of the crockpot (just under the lid)

-Seal lid tightly and turn crockpot to high for 3-4 hours until the broth is boiling

-Once the water is boiling turn the crockpot to the low setting and let simmer for a minimum of 8 hours, up to 48 hours, depending on how gelatinous you would like your broth.

-When you have reached your desired time (I usually stick with about 24 hours) shut off the crockpot and let your broth cool for 20-30min

-Using a large pot and either a mesh strainer or a regular strainer lined with cheesecloth, pour the broth through the strainer into the pot, straining out the herbs and bones

-If bones are still viable you can save them in the freezer to use in your next batch, if they are brittle and falling part throw them out

-Transfer broth to containers and leave about an inch of space at the top if you plan on freezing them, they keep in the fridge for about 4-5days

You can use broth as a base for soups, stews and sauces or you can drink it as is! I typically have 1-3 cups per day (more so on my autoimmune protocol) in place of coffee which I cannot drink at the moment. To (literally) froth it up I add about 1/2-1TB of coconut oil and use my further to incorporate it into a delicious, bulletproof broth! You can also use a blender.

Finally: the fat from the bones and any meat that was left attached to the bones solidifies on the top when the broth cools. This fat is perfect to save and use as a cooking fat, waste not!




Bulletproof broth: