Comforting Chicken Noodle Soup (Paleo, AIP, 21DSD)

This week has finally slowed down for me after many hours of work and baking! I had a great tasting at Crossfit Wingman in Agawam, MA last night during their Friday Night Lights 15.5 throwdown. If you live in western mass you should really check out their gym, they did a great job setting it up and have a whole PRx pro shop with lots of cool stuff to boot! Thanks again, CF Wingman for having me!

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Speaking of tastings… next Saturday I will be setting up at my home gym, Crossfit Iron Will in Ludlow, MA from 11-1. If your in the area and want to try out some delicious paleo treats feel free to stop by!


Now, isn’t it supposed to be spring? It sure didn’t feel like it today with the snow showers! Got to love new england. Anyways, what better dish to have to warm you up than chicken noodle soup? This is one of my favorite dishes, any time of the year!

There are a few steps to this recipe, including cooking a whole chicken. You don’t have to use a whole chicken to make amazing chicken noodle soup but if your like me and your life runs a lot smoother with lots of leftovers, I suggest going for the biggest chicken you can find! Also, using the whole chicken ensures that you get a rich, fatty, delicious broth.. highly recommended.

Ingredients:

  • 1 whole chicken, organic free range is best!
  • 4 medium carrots, chopped into 1/2 inch pieces
  • 2 cups water
  • 1 TB. thyme
  • 1 TB. parsley
  • 1 TB. oregano
  • 1 tsp. turmeric
  • 1/2 tsp. salt
  • 1/2 tsp. freshly ground pepper
  • 2 bay leaves
  • 1 large spaghetti squash
  • 2 cups steamed broccoli

Instructions:

-Combine thyme, parsley, oregano, turmeric, salt and pepper in a small bowl

-Rub herb mixture all over the chicken then place the chicken in the crockpot

-Pour any remaining herb mixture into the crockpot

-Add chopped carrots and water to the crockpot and cook on low for 6-7 hours

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-When the chicken has an hour left, preheat the oven to 400 degrees

-Halve the spaghetti squash, remove the guts and seeds and place it face down on a baking sheet

-Bake spaghetti squash for 45-60 minutes or until the squash can easily be pulled off the skin

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-When the chicken is done cooking scoop out the carrots and start pulling the chicken

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-Once all the meat and carrots are removed strain the broth into a large pot

-Add the pulled chicken, carrots, steamed broccoli and spaghetti squash to the pot and heat until lightly boiling (if they are not hot enough already!)

-Scoop and serve!

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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.

Ingredients:

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

Instructions:

-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!

🙂

Enjoy!

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Bulletproof broth:

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