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Bone Broth Chicken Soup

This bone broth chicken soup will help sooth an upset stomach and fortify a healthy one. Its nourishing broth and simple ingredients is why I keep it around for whenever I need a healthy gut boost.

Of course, this is also a fantastic recipe even if you are well! I’ve made this many times for friends and family and everyone loves it. Even the picky eaters. Sometimes I will make pasta or rice on the side for folks to add as they please, but I always eat it as is. What can I say, I am a purist.

simmering bone broth chicken soup
Bone broth is easy to make, although it takes a long time to simmer the bones. I will post a how-to soon. You can also buy bone broth, it is a great staple to have on-hand if you are healing your digestion.

Recently I had a very bad case of food poisoning. Nothing would go in and everything was coming out, if you know what I mean. Thankfully I had some bone broth chicken soup on hand. After 2 days of not eating I was able to keep it down, and I started feeling better almost immediately.

Why Bone Broth?

The secret to the healing nature of this soup is the bone broth. You can make your own or buy it, just don’t use the regular canned chicken broth if you want the amazing benefits of the broth. The collagen and gelatin from the bone heals the lining of the stomach and intestine, and the protein gives the building blocks of energy that is easily digested. I use celery, carrot and onion because they are easy to digest and the flavor of the three veggies go together is absolutely satisfying. Of course, you can add some extras, like green peas if you like.

Organic carrots from farmer's market
Carrots are another staple for a gluten free yoga chick. Since they are on the dirty dozen list of foods, be sure to buy organic when you can. Avoid baby carrots. Although they are easier to deal with, baby carrots have been sprayed with chemicals to make them look so cute. Your food doesn’t need make-up!

In France they call this holy trinity of diced veggies browned in fat “Mirepoix” (pronounced “meer-pwah”). If the French like to eat it, it must be good!

Bone Broth Chicken Soup Ingredients:

  • 2 cups cooked organic chicken (diced)
  • 3 organic celery stalks (diced)
  • 3 organic carrots (diced)
  • 1 brown onion (diced)
  • 1 tablespoon ghee, grass-fed butter, or olive oil
  • 8 cups organic chicken bone broth
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

Method:

Once you have diced your veggies, preheat a large soup pot on medium heat. Add your fat and let it heat up, being careful not to let it smoke. Throw in the onion, carrots and celery and stir. I like to make sure all of the veggies have a little coating of the fat on them, so I stir it very well in the beginning.

Add the salt, pepper, garlic powder, and stir. Not sure how much “to taste” is? I start with a teaspoon of salt and pepper at this point. It’s easy to over-salt in the beginning, but remember salt flavor increases as you simmer your soup, and you can always add more later!

Continue to cook the veggies until the onions start to look translucent, or about 7 minutes. Add the broth carefully (it can splatter!) and bring to a light boil, then reduce heat to a low simmer. Add the diced chicken and continue to cook for 45 minutes to an hour, tasting the broth periodically and adding more seasoning, if needed.

That’s it, your soup is done and you can start enjoying! It also saves well in the freezer, so you can keep it on-hand when your digestion needs a little TLC.

Bone Broth Chicken Soup served in a bowl
Nourishing | Simple | Gluten Free | Bone Broth Chicken Soup

I love seeing what you’ve made! If you make my recipe please post on social media and hashtag #glutenfreeyogachick. If you have any questions or comments please post them and join the gluten free yoga chick’s conversation!

Elixir of Life – The Tropical Tummy Soothing Smoothie

e·lix·ir (əˈliksər)
noun
  1. a magical or medicinal potion.
     elixir of life

This recipe works magic on a sensitive tummy! The Elixir of Life is really not my recipe,  I lovingly borrowed this from my guy, with a few tweaks to make it GFYC approved.  He is Puerto Rican and I love that the ingredients he uses are all local to PR.

What I really love about this recipe is the papaya.  It is chocked full of tummy-loving digestive enzymes.  The coconut water and banana support your healing with electrolytes, potassium and magnesium.  The perfect trifecta for post-yoga nourishment.

2 Servings

Ingredients*:

2 cups cold coconut water

½ medium papaya

1 frozen banana

2 tablespoons bee pollen (optional)

e·lix·ir /əˈliksər/ noun noun: elixir; plural noun: elixirs GFYC Hunting for Local Ingredients at a Local Puerto Rican Market
Hunting for fresh ingredients at local farmer’s markets is my kind of shopping spree!

*When shopping for ingredients, look for local and organic options.

Directions:

Pour coconut water into a Vitamix or other high-powered blender.  Peel and deseed the papaya.  Cut the papaya and banana into 1-2 inch chunks and add to the blender.  Secure lid onto blender and blend on high until smooth.  Pour elixir into two, 16 oz glasses and top each with 1 tablespoon of bee pollen (optional).  For optimal enjoyment, drink one and share one!

elixir of life

 

 

 

 

 

I love to hear your GFYC stories and questions, feel free to share below.

 

3 Ways to Find Love in Your Next Yoga Class

glutenfreeyogachick.com
glutenfreeyogachick.com

It’s Valentine’s season, and images of love are everywhere. Personally I love Valentine’s day and usually spend it making (and eating) gluten free chocolaty deliciousness.  Sometimes the media hype around the holiday is less than sweet, and can fuel unrealistic definitions of love.  Even the Super Bowl was sponsored by a diamond jewelry company urging viewers to buy a ring if you truly love her, or make those of us who don’t have a sparkly rock somehow less loved.

It is not true!

Yoga philosophy reminds us that love is infinite and all around us at any moment ready to be recognized, cultivated, and expanded. If you want to find true love, incorporate these three techniques at your next yoga class.  You will unlock your heart and open your awareness to love that is already right in front of you.

Glutenfreeyogachick.com
Looking for Love?

Before Yoga Class – Set Your Awareness on Love

Before your next yoga class or meditation, take a few minutes to focus your awareness on your heart center, or anahata chakra. Close your eyes and begin by taking a few deep centering breaths. Imagine, think or feel a brilliant emerald green light emanating from the center of your chest. With each breath expand that green light throughout your body.  Silently repeat the primordial sound associated with the heart chakra, “YUM, YUM, YUM…”.

When you feel ready, open your eyes. Take a few moments to notice any shifts in your body, mind and spirit before moving on to the yoga asanas.

During class – Circulate Love With Every Breath

Yoga class should always focus primarily on the breath.  Have the intention of circulating love with every breath during your asana practice.  As you inhale, breath in love. As you exhale, give love back. Continue with the awareness of inhaling and exhaling love with every breath.  If your mind begins to drift, lovingly bring it back to the intention of circulating love.

After Class – Keep Your Focus on Love

You hear your yoga teacher say it all the time, “find your drishti”. Drishti is a Sanskrit word that means view or focal point. The ancient yogis discovered that where our gaze is directed our attention naturally follows, and that the quality of our gazing is directly reflected in the quality of our mental thoughts. You can use the drishti concept off the mat and into your everyday life.  After your yoga class make love your focal point.  Practice seeing it in all things; the wag of a dog’s tail, the sound of a soulful song, even graffiti can be love if you are willing to open your eyes to it.

Open your eyes to love – it is everywhere!

See Love Everywhere
See Love Everywhere

Remember that you are loved exactly as you are in this moment.  You don’t need to do anything to be loved, you just need to open your mind, body and spirit up to the love that is all around you.  Use these tools to remind you that your true Self is never without love.

~Namaste~

Turmeric Tonic

IMG_1379Lower inflammation with this infusion of Chai inspired spices and heavy use of fresh turmeric root.

I’ve been living in Puerto Rico for the last 5 weeks so I can take care of family that needed me.  While here I have taken the opportunity to learn about local Caribbean foods and farming.  I am always very passionate about using local and organic ingredients when I can.   The joy I find in connecting with the local farmers I buy my food from is just as much a part of the recipe as the ingredients themselves.

plaza mercado

Turmeric grows locally in Puerto Rico, along with a lot of other very nourishing root vegetables. It is very orange and fragrant when fresh and has long been know as a natural anti-inflammatory.  I purchased an entire pound of the beautiful, fragrant finger-like jewels from the Plaza Mercado (a local farmer’s market in San Juan).

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As a part of my gluten-free yoga chick adventures in Puerto Rico, I found an Ashtanga yoga studio within walking distance from where I am staying in San Juan.  It is a very rigorous practice of 73 positions that has been leaving me drenched in sweat and sore.  In addition to practicing Ashtanga, I am walking a mile each way to the studio and still keeping up with my regular running routine.  My hips hurt so good!  I created this very potent turmeric tonic to ease inflammation in my muscles and joints from all of this movement my body is adjusting to.

As an experiment, I prepared a batch of this super potent turmeric infusion each morning and drank it throughout the day while continuing with my yoga and running routine.  This turmeric tonic was super effective at relieving my aches and pains naturally.  This recipe uses three times more turmeric than you normally see in other turmeric tea recipes.  In my research I have not found any side effects to too much turmeric.  I have learned that pepper is key to unlocking the turmeric’s superfood power, and also adds a nice spicy flavor.

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For this recipe, try to find the freshest turmeric and ginger possible.  My suggestion would be to go to a farmer’s market or natural food store where you know they are replenishing the items often.  Look for plump roots with little or no wrinkling on the outer skin.

Ingredients:

3 inches fresh turmeric root – Sliced with skin on

1 inch fresh ginger – Sliced with skin on

1 tsp cracked black peppercorn

1 cinnamon stick

3 cups filtered water

Method:

Place all ingredients in a small pot over medium high heat on a stovetop.  Once it comes to a rolling boil, decrease the heat to low, bringing the liquid to a light simmer.  Cover with a lid and continue to simmer for 12 minutes. Remove from heat and strain into an insulated carafe or other container.

Enjoy this super potent, yet tasty tonic plain or with your favorite milk (I like it with unsweetened coconut milk and a sprinkle of cinnamon on top).  For the most medicinal benefits, sip the tea throughout the day.

I’m always interested in what you are doing.  How do you use turmeric?  What is your experience with Ashtanga yoga?  I love creating a community and would love to hear your about your adventures in wellness.  Please leave a comment or send me a message.

Have a beautiful day!

 

 

Not Your Granny’s Oatmeal Cookies: gluten free / no added sugar

Not Your Granny’s Oatmeal Cookies

(because Granny doesn’t make ’em gluten free, no added sugar and low in cholesterol, but still yummy!)

Not Your Granny's Oatmeal Cookies by Gluten Free Yoga Chick
Not Your Granny’s Oatmeal Cookies by
Gluten Free Yoga Chick

These cookies were entered into the San Diego County Fair’s baking competition.  Since there is no category for “gluten free”, I had to enter these into the “Healthy Baking” category.  To make them “healthy” (rules were they had to be low sugar), I simply took my original GF Oatmeal Cookie recipe, substituted dates and bananas for the sugar and modified the wet/dry ingredients to make the right consistency.

These cookies aren’t very pretty compared to the competition so I’m not sure if they will win a prize, but everyone in the office seemed to think they were delicious and that is better than any ribbon!

My favorite part of entering the Fair's baking competition is meeting fellow bakers and getting to see all of the edible art!
My favorite part of entering the Fair’s baking competition is meeting fellow bakers and getting to see all of the edible art!

Yield 24 cookies

Ingredients (in order of use)

3 tablespoons unsalted organic butter (or use coconut oil and make them dairy free)

1 cup chopped medjool dates (pits removed)

1 tablespoon molasses

1 whole organic egg

1 ½ tablespoons vanilla

1 tablespoon cinnamon

1 teaspoon Himalayan sea salt

2 medium mashed ripe bananas

1 cup all-natural crunchy peanut butter

3 cups gluten free quick oats

1 cup unsweetened raisins

⅓ cup raw cacao nibs

Method:

Preheat oven to 350 degrees.

With a fork, mash together dates, molasses and butter.  Once this buttery sweet mixture is mashed together, use an electric mixer to whip together.  Add egg, while mixer is on low, add vanilla, cinnamon, salt, and bananas.  Slowly mix in peanut butter.  Turn off mixer.  Slowly hand stir in oats, taking care not to over mix.  Add raisins and cacao nibs and stir to combine.  Spoon one large tablespoon of dough per cookie onto cookie sheet, placing one inch apart.  Bake for 12-15 minutes, until bottoms are lightly browned.  Allow to cool on a rack.

Since it is in the healthy category, does that mean I can eat cookies for breakfast?  Yes please!
Since it is in the healthy category, does that mean I can eat cookies for breakfast? Yes please!

 

Curb Your Craving for a Girl Scout Cookie with this Vegan, Gluten Free Chocolate Chip Cookie

Gluten Free Yoga Chick Vegan GF Cookies
Gluten Free Yoga Chick Vegan GF Cookies

A soft, vegan, gluten free, and low glycemic cookie that satisfies?  Yes please!  The chocolate and coconut in this recipe give the cookies a Girl Scout’s Samoa cookie taste, but are softer, chewier and dare I say, better?  You be the judge!

Here I used larger chocolate chips, but the chocolate/coconut ratio wasn't quite right.  Smaller chocolate chips are better for this recipe.
Here I used larger chocolate chips, but the chocolate/coconut ratio wasn’t quite right. Smaller chocolate chips are better for this recipe.

Recipe for your mind, body and spirit:

I use a combination of sugars to get the best flavor and nutritional bang for your buck.  Stevia is a natural low glycemic sweetener with fewer calories.  Molasses has the added benefit of vitamins and minerals most modern diets are lacking, plus it adds a nice golden color to your cookie the way brown sugar would, but without the artificial colors.  Read this article to learn more about sugars and sweeteners.

1/2 cup organic white sugar

1/4 cup granulated stevia (2X strength of regular sugar).

2 tablespoons blackstrap molasses

1/2 cup coconut oil

1/3 cup coconut milk (or your milk of choice).  I used canned lite coconut milk for an added richness, but you could use the boxed coconut milk, almond, rice, or cashew milk

2 teaspoons vanilla

3/4 cup white rice flour

1/3 cup coconut flour

2 tablespoons potato starch

1 tablespoon xanthan gum

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1 teaspoon salt

1 cup mini dairy free chocolate chips (I recommend mini chocolate chips to get the best chocolate to cookie ratio).

Method:

Preheat oven to 375 degrees.  Line cookie sheets with oven safe parchment paper.

Cream together coconut oil, sugar, stevia, molasses and vanilla using an electric mixer or Kitchen Aid.  In a separate bowl, thoroughly combine dry ingredients.  Slowly add the dry ingredients to the wet sugar mix 1/3 at a time until the soft dough forms.  Be sure not to over mix.  Stir in the chocolate chips.

Spoon out dough onto the cookie sheet in tablespoon size dollups.  Bake for 10 minutes, or until cookies are a beautiful golden brown.  Allow the cookies to cool on a cooling rack.  If you are like me you will eat them immediately.  In the rare event you have leftovers, be sure to store them in an airtight container to maintain the soft freshness.  Enjoy!

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Like the recipe?  Have a suggestion for a recipe you would like me to make-over?  I love to hear from you!

Happy Love Day, My Sweet Friend. Meditation of the Heart

I just wanted to drop you a friendly reminder to let you know you are loved.  No, really.  I sincerely know that from the bottom of my heart.

i Love you
i Love you

This Valentine’s morning I woke up to a barrage of advertisement e-mails, facebook posts and social media campaigns designed to trigger our heart strings, perhaps even capitalize on any emotional insecurities or longings surrounding love.  It is easy to get caught up in the illusion that we need to fill any perceived lack of love with things, or to “fix” ourselves so we can attract that perfect lover, as if either of these things will actually bring us the love we long for.

I’m here to remind you that Love comes from within.  You make Love.  You feel Love.  You are Love.

These things do not come from a bikini body, a long stem rose, or even another person.  They come from you.

A great way to celebrate this love within you is with meditation.  Below is a short guided meditation to cultivate this inner Love my sweet Valentine. Enjoy!

http://youtu.be/UZXPuPeJIxY

 

 

Baked Tostone Pizza Bites – Discover the Healing Benefits of Plantains

Looking for a healthy and satisfying game day appetizer?  These pizza bites made from plantains can’t lose, and the resistant starch, found in green plantains, will surely be the next new champion in Superfoods!

IMG_0059

Plantains are a starchy fruit found commonly in the Caribbean.  These cousins to the banana can be used in both savory or sweet dishes, depending on their ripeness.  Green plantains are not sweet and can be thought of more like a dense potato.  I was in Puerto Rico over the holiday and I tried all sorts of local plantain dishes. Most of the time you find them fried, or even twice fried!  So here I made a healthy version by baking the smashed plantain slices instead of frying.  The texture and taste of tostones remind me of a cracker or crusty flatbread when baked, making it the perfect gluten free alternative that is healthy, Paleo and clean diet friendly, and just plain delicious.

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Recipe for your Mind, Body and Spirit:

If you practice yoga consistently you begin to notice the subtle signals your body is sending you letting you know exactly what you need to thrive.  If your have any sort of food allergy these signals  may not be so subtle!  Plantains can help you heal from digestive issues and will also provide your body with essential vitamins, minerals and fiber.  Thank your body for sending your these signals, giving you the opportunity learn how to heal, how to flourish, and how to become aware and fully present in your body.  What we eat literally becomes who we are, and if we eat healthy and healing foods to nurture our bodies we become healthy, healed and nurtured.

Green plantains are chocked full of essential vitamins and minerals and are a resistant starch food, which is healing to your lower intestine.   Check out this clip from Dr. Oz to learn more about why you should incorporate resistant starch into your diet:

http://www.doctoroz.com/videos/resistant-starch-flour

The main reason why resistant starch is so beneficial is that it feeds the friendly bacteria in your large intestine and colon, turns them into important short chain fatty acids, such as butyrate (known to help reduce inflammation) and is extremely helpful in cases of autoimmunity, IBS, colitis and allergies.

Ingredients for Pizza Bite Tostones (serves 4):

2 large green plantains

olive oil

salt and pepper to taste

2 roma tomatoes, sliced

1 tablespoon red pepper flakes or Italian seasoning

¼ cup shredded fresh mozzarella cheese

2 sprigs fresh Italian parsley (optional)

Method:

Cut the ends off the plantains.  Cut a slit through the peel lengthwise.

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Microwave the prepared whole plantain for 3-5 minutes.  The peel will turn black and will be easily removed.  Be careful when peeling the hot plantain!

While the plantain is still hot, slice into 3/4 rounds.

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Flatten the rounds in tostonera, or between two cutting boards.  You can buy an inexpensive tostonera here.

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Place smashed plantains on a greased cookie or baking sheet.

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Lightly brush with olive oil and season with salt and pepper.  Bake at 425 degrees for 8 minutes.  Remove from oven and flip, season the other side with salt and pepper and return to the oven for 7-8 more minutes, the edges will become a beautiful golden brown.  Remove the tostones from the oven and add a slice of tomato, mozzarella cheese and red pepper flakes or Italian seasoning.  Return to the oven until cheese is completely melted, about 1-2 more minutes.

IMG_0058You can also omit the pizza toppings and use the baked tostones as a vehicle for your favorite dip.  Here I made a quick yoghurt lime dipping sauce out of yogurt, lime juice, olive oil, cilantro and garlic.

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I think these baked beauties would be perfect with a spinach or artichoke dip as well.  Want the recipe for my yogurt lime dipping sauce?  Was this recipe helpful, inspiring, difficult?  Let me know your comments below!

 

Food hack: Make This Simple Swap to Maintain Your Healthy New Year Intentions

Set yourself up for successfully creating clean eating habits in 2015 with this easy substitute for sugar laden granola or cereal.

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I created  this muesli recipe for something easy to keep in my purse so I had a low glycemic, GF meal ready to go while I was traveling in Puerto Rico this holiday season.  I just picked up a yogurt at the airport or convenience store and voila!  A convenient meal that kept me satisfied and ready for my next paddle boarding / yoga adventure.

Recipe for the mind, body and spirit:

Clean eating is a trendy new term for an old-fashion style of eating.  Clean eating simply means to eat whole food from its source and to avoid food that has been manufactured or containing unnecessary ingredients.  Clean eating is something yogis have been doing for centuries, so I guess you could say yogis are trend setters!    Practicing yoga connects you with the language of your body and helps bring awareness to how your food makes you feel.  Although granola is thought of as “healthy”, most of what you find in stores is sugar laden and can have a lot of needless ingredients that do nothing to help nourish your body.  Substitute your usual ration of granola or cereal with this nutrient dense, naturally sweetened muesli for an easy, to-go meal your body with thank you for.

Muesli breakfast traveling in San Juan, Puerto Rico.  Traveling is no excuse to eat poorly!
My Muesli breakfast while traveling in San Juan, Puerto Rico. Vacation is no excuse to eat poorly!

 

Ingredients (4-6 servings):

1/2 cup Gluten free whole oats

1/2 cup pepitas (pepitas are pumpkin seeds that have been shelled)

1/4 cup dried fruit

4 tablespoons chia seed

 

Method:

Combine ingredients in a to- go container for a healthy breakfast or snack when added to milk or yogurt. This recipe allows for substitutions, feel free to get creative and add your favorite nuts, seeds, and dried fruit.  My favorite way to eat this is let it sit in a cup of almond milk for a minute or two to allow the oats and chia seeds to absorb the liquid. Then I add fruit and a dollop of plain Greek yogurt for a traditional German style breakfast.

Mikey likes it!
Mikey likes it!

The ONLY Gluten Free Christmas Cookie Recipe You Will Ever Need


An all-in-one allergy friendly cookie that is easy and fun to prepare.   I have used this recipe for years and nobody has ever suspected they’re allergy friendly.  In fact, friends have asked for the recipe and were shocked when I told them they were gluten free and dairy free!  Use this recipe for cut-outs, Linzers, fruit bars, the possibilities are endless!

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Did you wake up this morning and think, “oh my gosh, tomorrow is Christmas Eve and I still have to (fill in the blank)”?

I did.  Then I remembered that I  don’t HAVE to do anything.  What I love to do is share my love of baking with my family and friends.  Let this recipe inspire you to do the same without the stress, or last minute holiday frenzy.

Recipe for mind, body, and spirit: 

I was born and raised in the rural town of Provo, Utah.  My fondest memory growing up was the neighborhood tradition of gifting cookies, candies and homemade treats to every neighbor at Christmas.  It was a great time to say hello to the folks you may not otherwise connect with during the rest of the year.  It gave me that sense of peace, harmony, laughter and love that I believe is what Christmas is all about.  Plates of the most delectable homemade gifts would show up at our door from families we had never met.  Suddenly the strangers from across the street became our best friends.  It is truly a marvel how sharing food can bring together a community.

Below is a link to my go-to recipe for an all-in-one gluten free cookie recipe from Living Without Magazine.   I hope it inspires you to continue (or start) a special cookie sharing tradition in your home, neighborhood, or community.

Gluten-Free Classic Shortbread Cookies – Recipes Article.

Warm Wishes and Happiest of Holidays to you and yours.

lv- GFYC

 

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