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Bone Broth

So for years, I have been making this awesome, super healthy and now SUPER trendy broth called Bone Broth. I didn’t realize how amazing this stuff was and was always confused on why my homemade broth would gel up when cooled… but HEY it tasted GREAT so who cares?!

Turns out that the Bone Broth I made every year after Thanksgiving Day was incredibly healthy for you in so many ways and that I could do the same thing with other animal bones for different flavors and applications. It also makes me feel SUPER cool to be able to use literally EVERY PART of that Turkey or other animals in every way.

So What Can This Powerful Brew Actually Do?

Bone broth can strengthen and improve:

  • Digestion
  • Immunity
  • Liver detoxification
  • Joints and cartilage
  • Bones and teeth
  • Hair, skin, and nails.

Have you heard of “Leaky Gut”?

So many of us (due to stress and environmental factors) deal with some form of the leaky gut syndrome. Bone broth has Glutamine and Glycine in it that are both important nutrients that help heal the small holes in your gut lining and normalize the acid production in your stomach. The Glycine also helps in detoxing your liver!

For your joints, cartilage, bones, teeth, hair skin and nails, the Glycine and the Proline (that are released from the gelatin found in bone broth) are the two materials your body needs to rebuild tendons, ligaments and other connective tissue like skin. These all help your body create collagen to help repair and rebuild your body!

Basically, this is a heal all broth that you should really make a part of your daily consumption… you can either drink it straight OR make it into yummy soups (my favorite way to enjoy it).

What do I need to make this?

So making Bone Broth is PRETTY simple. You can do it in a slow cooker/ electric roaster, instant pot or on the stove. I prefer the roaster for a couple reasons:

  1. The size, in the electric roaster I can make a TON of broth at once and it can hold my whole turkey carcass.
  2. I can have it run for the 24-48 hrs with less stress than having an open flame on my stove running that long.
  3. Flavor… the instant pot can make both broths very quickly (4hrs vs. 48hrs) BUT the flavor you get from slow and low roasting it I think is WAY better, plus I think it pulls more nutrients out.

 

HOW I MAKE MY BONE BROTH:

Turkey Bone Broth

  1. I like to use COLD bones.  Usually, I freeze my animal bones until I have enough to make a large batch.  For my Turkey, I break all the pieces down and put into freezer bags and freeze until I am ready to make it. (Typically I need a break from cooking after Thanksgiving and do not want to make anything for a couple days).
  2. Put cold bones in electric roaster pan; add enough COLD water to barely cover the bones (typically around 2 gallons).Turkey Bone Broth
  3. Add 2 TB of Apple Cider Vinegar, and allow it to sit for 30min before turning on the heat. (This helps the vinegar begin to break things down and pull more good stuff out).
  4. Add veggies ends  (as in onion ends, celery ends, carrot ends, garlic cloves etc) & herbs.Turkey Bone Broth
  5. Turn heat to med-high and cover & bring to boil
  6. Once at a boil, drop the temp to keep it at JUST ABOUT TO BOIL. (Typically around 175-200 degrees for me). Keep covered.
  7. Let it simmer for 24-48 hrs until everything is really broken down well. If water is getting low… add more. YOU DO NOT WANT IT TO DRY OUT, you need the broth!
  8. Strain out everything with a colander and cheesecloth.
  9. Pour into a container to cool, once fully cold, it should “gel” up and that means you did it right! To Store, you can freeze (I’d recommend freezing in 8oz portions for ease of use).

I love to make soups out of this Broth and here are some of my favorite recipes for them:

TURKEY SOUP, perfect for leftover turkey

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  1. How To Heal A Broken Heart And Move On

    August 9, 2019 at 4:19 AM

    hi there I really like the blog you have set up here. Thanks and keep up the great work!

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  1. Gut Healing & Immune Boosting Soup - Sweet N Sassy Eats says:
    November 22, 2018 at 2:17 AM

    […] the benefits of each ingredient in this soup.  I didn’t mention the awesome benefits of the Bone Broth, because I dedicated a whole blog post to […]

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Kristi Shields
Asian Noodle Salad (La Bou Copy Cat) P54.5 C51.8 F Asian Noodle Salad
(La Bou Copy Cat)
P54.5 C51.8 F9.9 CAL518
One of my favorite places to go to eat when I’m home in Northern California is La Bou. They have a ton of different salads, soups and sandwiches to enjoy and i always have to go a couple times to be able to get all my favorite menu items. One of those it their Asian Noodle Salad. It doesn’t typically come with chicken but i added that to it to complete the meal. I have no clue if this is close to their recipe but to me it tastes close to it! If you have room in your macros/ calories, add some chopped peanuts when you enjoy! This should be enjoyed COLD, i don’t know if it would be as good if it’s warm. 
* 8 Oz soba noodles (buckwheat, uncooked)
* 1 cup broccoli (cut bite size)
* 1/2 cup sugar snap peas (cut in thirds)
* 1 red bell pepper, thinly sliced 
* 3 green onions, diced
* 1/4 cup cilantro
* 20 Oz cooked boneless skinless chicken breast
Dressing:
* 1/4 cup liquid aminos (or soy sauce)
* 2 Tb rice vinegar
* 2 Tb Mirin
* 1 Tb sesame oil
* 1 Tsp minced ginger
* 1 tsp minced garlic 
* 1 tsp siracha 

1. Bring a large pot of water to boil (no salt). Add the noodles and cook according to the package instructions.
2. Drain and rinse with cold water.
3. Boil more water and salt the water this time. Add broccoli and sugar snap peas. Cook for 2 min and remove to an ice bath to stop the cooking process. 
4. Blend the dressing ingredients together. Then toss half the dressing with the noodles and the other half with the green veggies.
5. Assemble your bowls. Weigh the dressed noodles and divide by 4. Then put that amount in each bowl. Do the same with the green veggies.
6. Divide out the red bell peppers amount the bowls, and 5oz of chicken per bowl. Then too with green onions and cilantro. 

Let me know if you end up making this! We love it! If you don’t like a little heat, then omit the siracha, but it’s only mildly spicy. #ifitfitsyourmacros #ihmloveyourbody @iheartmacros @lilmissmittsgetsfit
Bruschetta Chicken Zoodle Bowl P57 C11.2 F8.5 CAL3 Bruschetta Chicken Zoodle Bowl
P57 C11.2 F8.5 CAL367

For all you doing the @iheartmacros challenge or just trying to eat healthy in 2021, check out my recipe! Love carb & low fat, HIGH protein! 

Here is the recipe! 
Serves 6

For the Bruschetta Topping
•6 tomatoes (seeded and diced)
•1/2 lemon (juiced)
•1 clove garlic (minced)
•1/2 small red onion (minced)
•8-12 large basil leaves (rolled up and sliced into thin ribbons, plus more for serving)
•salt + pepper (to taste)
•1/4 cup Parmesan cheese (grated)
To complete the bowl:
•4 medium zucchini (spiralized)
•4 TB Balsamic glaze 
•6 Tb Parmesan Cheese
•36 oz grilled chicken (from bulk chicken)

1.Make Bruschetta topping by tossing ingredients together and allow to marinate together in the fridge)
2.Divide up the raw “zoodles” into each serving container. Top with 6 oz of grilled chicken.
3.Dived the Bruschetta topping between each container.
4.Drizzle with 2 tsp of Balsamic Glaze and 1 Tb Grated Parmesan Cheese

Enjoy cold for crisp zoodles, or warm up covered for a slightly steamed softer zoodle.

#ihmloveyourbodychallenge #ifitfitsinyourmacros #macroprepping
Put together a little Surf n’ Turf Charcuterie Put together a little 
Surf n’ Turf Charcuterie Board 
for Christmas Dinner today! 

It consisted of:
- Smoked Reverse Seared Ribeye
- Shrimp 🍤 cocktail 🍸
- an assortment of Cheeses
- roasted sweet potato slices
- blanched asparagus
- broccoli
- fig “salami”
- fruit & veggies
- condiments
- crackers & bread
My kids always love a good Charcuterie Board and the adults are always wowed by them! It’s a #dinnerwin & a #winwin all around! 

 
#christmasdinner #charciterieboard #ribeye #surfnturf #nomnom #holidaydinner
Today I’ll be starting the dough for our familie Today I’ll be starting the dough for our families favorite dinner rolls. This is for a family who ordered them early and are celebrating Thanksgiving on Sunday. These rolls are probably the most nostalgic items from our family holiday dinners. I’ll put a link to the recipe in my profile, so you can bake them for your family this year! You’ll love these delicious orange glazed dinner rolls! My kids devour them! 

 https://sweetnsassyeats.com/orange-glazed-dinner-rolls/

#thanksgivingdinner #thanksgivingtradition #dinnerrolls
For my birthday today, I made 30 protein pancake p For my birthday today, I made 30 protein pancake portions for my friends and second family at @f45_training_farmington . I figure it was a better choice than chocolate cake! If you are doing the @iheartmacros #lhmloveyourbody challenge make these! They’ll fit in your macros and they are easy to meal prep! Recipe and macros on the last photo, swipe over to check it out! #proteinpancakes #nomnom #macrocounting #macrofriendlyrecipes #healthyeating.  Oops the CAL on the syrup are 117 not 201 🤣
This one has to be a recipe I’m most excited abo This one has to be a recipe I’m most excited about! If you are from Northern California and love LaBou {like me} then you’re gonna love this recipe! It tastes just like their Asian Noodle salad! 😋 

Cold buckwheat noodles in a mildly spicy Asian sea same dressing with crisp veggies! I added chicken to bump up the protein, and bam! A delicious balanced and healthy meal! Swipe for the recipe! @iheartmacros @shields_word #ihmloveyourbody
Another delicious meal prep for the #ihmloveyourbo Another delicious meal prep for the #ihmloveyourbody challenge!!

Swipe over to snag the recipe! @iheartmacros
White Bean Chicken Chili CAL 222 P28.9 C20.5 F2.7 White Bean Chicken Chili
CAL 222 P28.9 C20.5 F2.7
(per serving w/ topping)
Recipe in stories and next slide on post.

Made this delicious healthy chili for dinner tonight and for some meals this week. This is week 2 of our #ihmloveyourbody challenge! Even with attending a family wedding we’ve been able to stay on track! 

So excited to make real changes towards our heath goals! Thank you @iheartmacros for this awesome challenge! 

This recipe was even popular with my kids! #winning It’s also freezer friendly! 💥
The most delicious gelato flavor i got at @buoniss The most delicious gelato flavor i got at @buonissimo_gelato in Sayulita! It is Pineapple Basil 🤯 #pineapplebasil #gelato #buonissimo #nombom #sayulita
Enjoyed a delicious dinner seaside in Punto Mita t Enjoyed a delicious dinner seaside in Punto Mita today! What a delicious ending to a great day of exploring the cute towns up the coast! #freshlobster #shrimpbrochetta #seasiderestaurant #nomnom #goodeats #puntodemita
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