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!

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!

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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!