Homemade Bone Broth!

One of the Fish Fam's favorites is homemade brone broth!

It's really delicious and the health benefits are incredible.

Dr. Axe always has great health info...

https://draxe.com/nutrition/bone-broth-benefits/

https://www.healthline.com/nutrition/bone-broth#section3

Let me first say that this is really easy to make in the Instant Pot! Before I had an Instant Pot I would do it on the stove in a big pot and it took all day. It was lots of work. Now with the Instant Pot all I have to do is throw everything in the pot, push a button, and it's ready to go. I don't have to check on it and stay home and watch it all day. And because it cooks it at such high pressure so many more nutrients, vitamins, minerals, and goodness get extracted. 

You have to start with bones. Either beef or chicken. Or whichever animal bones you prefer. I buy these beef bones (pictured below) at our local grocery store. If they don't have them out just ask the butcher if he has any. You'll want about 2-3lbs.

To make chicken bone broth, I buy two whole chickens at Costco and cook them in my Instant Pot. Seperate the meat and bones. Freeze extra meat and bones until I have 2-3lbs of bones. 

Start off by roasting the bones in the oven at 400deg. for 30-40mins. turning half way.....

Roasting the bones gives the broth more flavor it helps give is a deeper and richer flavor from the caramelizing meat and marrow.

Toss them in the instant pot with lots of different veggies, herbs, spices, and lots of garlic and onions.

My go to veggies are carrots, celery, onions, and garlic. I also throw in any other veggies that I have laying around like cabbage, bok choy, bell peppers, squash, etc. I love adding fresh herbs like rosemary, parsley, bay leaves. Add some distilled or apple cider vinegar (it helps extract the nutrients better out of the bones). And don't forget the salt and pepper!

Next step add water. Make sure to only fill up the pot to the MAX line in the pot. 

Put the lid on and make sure your valve is closed properly to "sealed." Then push the pressure cook button to cook for the longest time it will let you. Push the - button to get to the max time faster. My newer Instant Pot IP-DUO60 7-in-1 Multi-Functional Pressure Cooker, 6Qt/1000W pot's max cooking time is 240 minutes. P.S. I'm so sad in our last move it got beat up. So sad! Being military we move alot and I keep all my nice kitchen appliance boxes for this very reason!! My kids didn't listen and didn't put it in the box. I'm just glad it still works!!

My older 6qt. duo pot the max cooking time is 120mins. When it's done wit the 120mins I will start over at 120mins. The longer you pressure cook this you can get more nutrients out of the bones. 

When done cooking let the pressure cooker do a NATURAL RELEASE. That means leave the lid on and don't touch it. Let it naturally depressurize. You'll know it's done when the little silver thing on top of the lid has fallen into the pot. If you do a quick release after it's done the broth it will squirt BOILING HOT liquid out of the valve all over the place! I let it go over about 40mins or even longer. Sometimes I leave it in there for a few hours beacuse it stays very hot. 

Once the pressure has gone down carefully remove the lid because the liquid will still be hot and steam will come out. I set up in my sink a big stainless steel bowl with these amazing stainless steel fine strainer I got from Bed Bath & Beyond. It all sets up nicely in my sink. I do not recommend usuing plastic bowls because the broth is so hot. I never put hot foods in plastic because the hot temperatures cause the toxic chemicals in plastic to leach into your foods. https://www.health.harvard.edu/staying-healthy/is-plastic-a-threat-to-your-health. I store all my hot foods in glass or stainless steel.

With hot pads carefully pour the conents of the pot into the strainer.

The strainer will catch all the veggies and bones.

Lift the strainer out and now check out your beautiful broth!...

Next step I take is to put it into the refridgerator so the fat can separate. You don't have to do this, but I don't have a gall blader and don't handle fat well at all. Plus there is another step that I take that the broth needs to be at cool temperatures for. 

Over night in the fridge the fat rises to the top and hardens.

Check it out! I break off the fat and store it in the freezer for other uses. 

You can't tell in the pictures but the broth turns into gel which is a good thing. That is the healthy collagen at work! Collagen does so many good things for your body. It helps create better joint, hair, nails, gut, and immune health just to name a few. Remember Dr. Axe's post I linked above? Read it!

To store it I like to freeze it and do two differnent things. Either put some into freezer bags and lay them flat on cookie sheets or use silicone molds like I have shown down below which I like better.

Then I get these awesome slicone molds (that you can find on Amazon) and pour the gelled broth into. Make sure to put the silicone molds on a cookie sheet because the molds are flimsy and need to be on a hard flat surface to go into the freezer.

Make a flat space in your freezer, which at different homes and with different freezers I've had to get creative with by stacking my frozen food items just right so they were level and what not. But now that we have our big stand up freezer I don't have to do that. Good luck!

After they are frozen I pot the broth pucks out of the silicone molds and into a freezer bag.

Then we can add them to different things in the amounts we need. 

I hope this was helpful! Enjoy that homemade broth now!

Instant Pot: Lamb Stew

Chicken & Cilantro Wonton Soup

My boys love their Chinese soups and homemade is so much better than take out.

Well, it's mostly homemade. Gotta work on those wontons.

So, for now these Cilantro & Chicken Wontons from Costco will do...

When it comes to buying prepared foods I like when I am able to read the ingredients list, know what they are, and really it should be way way way less than a paragraph long. It'd be awesome if it was organic. The couple no good ingredients are: Carrageenan (thickener/stabilizer/sneaky MSG ingredient) and soy/soybean oil (GMO)/don't overlook the "*No MSG added" (I like their honesty on this one). 

When we lived in China at my sons preschool we made homemade jiaozi/potsickers. It was fun and easy! All the kids got to help and they loved it. So for a family night we'll definitely be making some!

This dinner was quick and easy because I pre-make my bone broths in my instant pot pressure cooker and have them ready to go in the freezer. The broth consists of...

Grass-fed Beef Bones (bought locally)

ACV (Apple Cider Vinegar)

Carrots

Onions

Parsley

Celery

Sea Salt

I pull it out of the freezer and depending on what you froze the broth in and the size of your pot, you put it into a pot and let it cook/melt. I also had frozen chopped onions and garlic to throw in. Then my Little Chef grated fresh grated ginger and chopped green onions. He threw it all in with some sesame oil once the soup become liquid. Once the soup is about to boil add the wontons and whalla, it's done in about 5mins (once the wontons are floating, a helpful Chinese cooking tip)!

Mine is pretty similar to this Wonton Soup at Damn Delicious.

Which I'm saving to make the wontons! 

So, for now these will do...

Enjoy!

Nanniskadii w/ Turkey Soup

Nanniskadii is a Navajo food staple growing up we loved it when our mom made Nanniskadii or Frybread for dinner!

Nanniskadii is Navajo for tortilla and is so good. Just some flour, baking powder, salt, warm water, and SKILL is all it takes, yes, I have to emphasis SKILL. 

I'm still working on mine.

It was supposed to compliment our Stew, but I didn't have any stew meat and our local grocery store is closed on Monday's. So, upon searching my freezer I found the last of our leftover Thanksgiving Turkey meat. Well, that needed to be used up!

In my awesome Instant Pot pressure cooker I made the broth from grass-fed beef bones, which I purchase at Wholefoods from the meat department. Then chopped up veggies...

Bay Leaves

Onions

Garlic

Carrots

Celery

Potatoes

Zucchini

Stewed Tomatoes

Salt

& 

Pepper

It was enjoyed!

Instant Pot

This was my Christmas present an Instant Pot aka pressure cooker!

But, this isn't any regular old pressure cooker this is an awesome 7-n-1...

Pressure Cooker

Slow Cooker

Rice Cooker 

Saute/Browning 

Yogurt Maker

Steamer/Warmer

Reviews are great on this check it out at Amazon.

We've been using it and I love it.

It is very time and energy efficient.

Here's a great review from Whole Health Source.

I make lots of bone broths in this in the fraction of the time it takes in the crock pot or stove top.

Our soups always turn out so yummy!

So check it out it's totally worth it.

If you end up with one on your counter you'll enjoy it :)

Stew & Frybread

The Fish Fam sure enjoyed this meal...

Navajo Frybread & Stew

I'm Navajo and growing up I always enjoyed helping my grandma, mom, and aunties all make or rather "flap" the dough, to get it stretched and ready to fry in the pan. Unfortunately, I never learned how to make the dough. Sad I know. But, I sure can flap out the dough. But, getting the dough just right so it's nice and soft and easy to flap is an art that doesn't include measurements! It's all about watching your Masani (grandma) and learning.

But, in the last few times that I've made my own dough, and yes did have to use measurements, it's came out pretty good. The thing that might be funny is this is an all organic fry bread. Lol! It's even fried in organic shortening from mechanically pressed palm oil. A much healthier option than the usual crisco or vegetable oil.

Seriously, read this article here why vegetable oils and margarines are so toxic for our bodies.

You can use this recipe for a general idea and try at making your own dough...

Navajo Tortillas or Frybread

3 cups flour

1 1/2 tsp baking soda

1/2 tsp salt

1 1/3 cups warm water

Mix flour, baking powder and salt. Add 1 cup of the water and mix, adding more water as needed to make dough soft but not sticky. Knead smooth. It's best to let it sit on the counter with a towel over it to let it soften up, makes it easier to work with. When ready tear off a chunk about the size of a small peach. Roll in a ball then flatten out to about 1/8 inch. And flap and stretch it if you know how or just use a rolling pin. Put in pan or cast iron skillet or in hot oil to fry (carefully do so dipping the dough in the pan closest to you and slowly laying down the dough away from you until it is all in the oil, be so carefully to not drop the dough in or it will splash oil all over). Watch it closely and turn and cook on other side.

Serve with Navajo mutton stew. Yum!

Or in this case beef stew. They didn't have any mutton this time at the store.

Beef Stew

Meat:

1- 1 1/2 pounds stew beef

Vegetables:

1 onion, chopped

2-4 cubed potatoes

2-4 carrot, chopped

2-4 celery stalks, chopped

1 zucchini & yellow squash each

*All to your liking or add different veggies.

Seasonings:

1 bay leaf

1 teaspoons dried sage

1 teaspoon dried thyme

1 teaspoon dried parsley

*All to your liking

Flour Mix:

½ cup flour

½ teaspoon salt

½ teaspoon pepper

10-12 cups beef broth

2 tablespoons oil

The broth for our beef stew was made out of beef bones that we cooked in our pressure cooker, an Insta Pot, so amazing! Then I coated the beef chunks in 1/2 cup gluten free flour, 1/2 tsp of salt, and 1/2 tsp of pepper....mixed and shook meat and flour in a ziplock bag until it was well coated. Then added the oil to the pot and cooked it until it was browned all all sides, took a few minutes. Then I took it out and placed it on a plate. Next, add a little beef broth, maybe a little bit more oil to sauté the onions until caramelized and soft. Add in all the beef broth, meat, and chopped up vegetables. Cook until veggies are soft and ready!

You can make this stew in the crock pot or pressure cooker (find a good recipe and follow instructions exactly).

Also, add more sea salt (prob more of this) and pepper to taste.

While it's cooking get your dough ready and whalla, enjoy!

Chicken Potpie Soup

Taste of Home has some really great recipes and this Potpie soup looked good.

The recipe here was easy to follow.

Instead, of your traditional pot pie in a pie crust, which was my absolute favorite that my mom made, you make these little pie crust disks to dip in your soup. The Fish Fam enjoyed it!

Two days later we had the leftovers and this time my sweetie wanted it over biscuits.

So I found this recipe.

 I just wish mine would come out looking like that. Work in progress!

Both meals turned out great and smelled delicious :)

Very nice fall time comfort foods!

Minestrone & Breadsticks

I came across this Minestrone Soup Recipe and wanted to make something like it.

I soaked Anasazi Beans for 8 hrs. & then cooked them.
Drained them and *saved the reserves.

In a large pot I added 48oz of chicken broth & bean reserves.
I added bay leaves and a fresh rosemary sprig.
Next, I chopped up and threw in the pot...

Onions
Garlic
Celery
Carrots

Later, chopped, added, and cooked until soft...

Zucchini & Potatoes
Semi-cooked Italian Sausage
Kale & Parsley

Lastly, I added the cooked beans, fresh parmesan cheese, and pepper.

While the soup was finishing up I made some Pizza Factory Breadsticks, which a friend made, so I had to try!

 
I changed the recipe a little bit by adding butter in the batter.
Butter always makes for better bread. YUM.

Recipe here at Six Sisters Stuff

1½ cups warm water

2 Tbsp. sugar

1 Tbsp. yeast

Let that sit for 5 minutes. Then add:

3½ cups flour

1 tsp Salt

Mix until smooth then let raise for 10 minutes. Roll out dough into a large square on a floured surface. Brush with melted (real) butter mixed with garlic and then sprinkle with kosher salt. Fold in half and cut into 1 inch strips. Twist and place on a cooking sheet. Let sit for 15 to 20 minutes to raise. Bake at 400 degrees for 20 minutes or until golden brown. Immediately after baking, brush with more garlic butter and sprinkle with kosher salt and grated parmesan cheese.

Serve with marinara, alfredo sauce, or ranch for dipping.

*Dough also makes a great pizza dough, just roll out into a large circle, add your favorite toppings, and bake at 400 degrees for 15 to 20 minutes.

 

*I added 2T of butter in the recipe. It made the dough sticky, but I just added more flour accordingly.

I made some Honey Butter from organic raw honey and grass-fed butter.

It gave the breadsticks the perfect touch. The fish fam said, "We like these so much better than the other ones you make!" Lol.

 
The Fish Fam loved it!

Meal 4: Homemade Soup, Salad, & Breadsticks

Onward with the leftovers from the chicken drumsticks I used the bones to make bone broth. I never let my family through away their chicken drumsticks or thigh bones. I wash them off, put them in a freezer bag, and toss them into the freezer until I have enough bones to make broth.

As usual I boiled the bones for two days.
Directions here, don't let it scare you, it's so worth it.

On the final day I add some fresh herbs, chicken meat, sea salt.

About an hour before dinner I add onions &/or garlic.

Then I add the veggies celery, carrots, potatoes, kale, etc.

I also added our leftover quinoa.

Serve it with a tossed salad & freshly made bread sticks.
Recipe here.

Nothing better than homemade Chicken Soup, salad, & bread sticks!

Lamb Stew

This Lamb Stew is so good!

I make my own beef broth from grass-fed beef bones.

I get the beef bones from Wholefoods. Love the meat department there.

I boil them in the crock pot for 2 days.

Then I put it in the fridge overnight to let the fat solidify at the top.

But, if you like and can handle all the fat leave it in.

Then, I cooked the meat in the broth.

Later add the potatoes, carrots, bay leaf, and sea salt.

This stew is so delicious!

Miso Soup

My husband made me this yummy chickpea miso soup with tofu (orgnaic/non-gmo), veggie broth, carrots, spinach, and some rice.

I usually don't eat soy products because of the health hazards they can cause.

But, I'm cool with it if soy products are organic, non-gmo, and fermented.

Asians do eat soy, but for centuries have used it and prepared it properly for the best health benefits and proper nutrient absorption by fermenting it.

Check out these articles...Health Benefits of Miso, as well, The Ploy of Soy.

Chicken "Zoodle" Soup w/ Watercress

My weekly soup for the week made from my own homemade bone broth.

Veggies include...garlic, onions, carrots, celery, butternut squash, zucchini (the zoodles), and Watercress leaves and stems.

Pumpkin Goods...

I've been cooking a lot with pumpkins! Look below for all the different recipes.

Pumpkin Soup :)

Another simple and easy soup...Pumpkin Soup!

Blend together...

Roasted pureed Pumpkin

Onions & Garlic

2 cups chicken stock

Fresh Mint

Nutmeg & Cinnamon

Salt

Later on when I would heat up my soup on the stove I added some Anish, peas, and chicken meat.

Roasted Butternut Squash Soup

This recipe is really really simple and easy....

You cut the butternut in half, scoop out the seeds, and then bake it in the oven.

Bake it at 375 deg. for about 45 min.

Then scoop everything out and put it in the blender.

Add chicken stock

Fresh Mint 

Salt & Pepper

Onions

Garlic

 Add some peas for texture.

Yum!

Carrot Ginger Soup

Ingredients

4-5 peeled and diced carrots

1 med onion

1/2 tsp fresh ginger

1/2 tsp Geen Curry Paste

Juice of orange

2 cups chicken stock

Small handful of almonds

Fresh Spearmint leaves

Salt & Pepper 

I got the inspiration for this soup from this recipe at My Whole Food Life. I changed it up a bit.

I really enjoyed it!

Directions

1. I peeled and diced the carrots, onions, and garlic.

2. Steamed them until tender.

3. Put them in my vita-mix with the ginger, curry paste, chicken stalk, fresh squeezed orange juice, soaked and de-skinned almonds, spearmint leaves. 

4. Blend until smooth.

5. Salt and pepper to taste.

Simple soups are fun, easy, and so tasty!

Butternut Chicken Soup

I really love cooking with all kinds of winter squash. Butternut is especially one of my favorites. It was also my kids favorite baby food that I would make. I made my own bone broth with 11 organic chicken drumsticks and over a two day period let the bones boil. I added garlic, onions, and salt. Then the last 30 minutes I added...carrots and celery. Butternut squash cooked quickly, so add it in about the last 10 minutes. Add the zucchini noodles very last. They are thin and will cook very fast.

I used a whole butternut squash and peeled it, scraped it out, and cut it up in cubes. One of the best things about winter squash is that they can sit on your counter for a really long time, or even months in a cool dark place.

Lastly, I julienned zucchini to make "noodles." I love my Titan Peelers that used to peel the impossible butternut squash outer layer and the handy julienne tool.

I added oregano, sea salt, and pepper to taste.

So Yummy!

Cabbage Soup

Ingredients:

2 Tbsp oil

3 Cloves Garlic, sliced

4 Ribs of Celery, sliced

4-5 Carrots, diced

1 Head of Cabbage, shredded

2 boxes of Organic Chicken Broth

Or Homemade Bone Broth

Precooked 3-4 Chicken Breast or

5-10 Drumsticks (meat off the bone)

1 Tbsp Onion Powder

1 Tbsp Garlic Powder

1 Tbsp Oregano

Salt & Pepper to taste

Directions:

1. Chop up garlic, celery, carrots, and cabbage.

2. Heat oil, I used grapeseed oil, in large soup pot, then add garlic and cook/stir 10-20 sec. Add celery and stir for 1 min.

3. Add carrots and 1 cup of broth. Cook for 5 minutes.

4. Add the rest of the broth, all of the cabbage, cooked chicken or thinly sliced raw chicken breast, and onion, garlic, and oregano.

5. Cover and bring to a boil. Turn down the heat accordingly. It doesn't take very long to cook.

*This was a fast process for me because I already had a reserve of finely chopped garlic and cooked and shredded chicken meat in the fridge. Earlier this week I baked a whole chicken and used the meat throughout the week. Also, when I bake a chicken I like to put lots of onions at the bottom of the whole chicken and then scoop it all out with some of the fat and juice to store with the meat. I think this soup came out so tasty because I added all the onions and fat to this soup.

**This is an altered recipe I came up with from a previous recipe. I'm doing a cleanse that is restoring the health of my gut. Lots of good soups to make. Check out www.livehealthwise.com for other good recipes.