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!

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!

 

Paleo Friendly Cauliflower Rice Mediterranean Bowl

 

This Paleo friendly cauliflower rice dish is a delectable way to get more veggies into your diet!

Gluten Free Yoga Chick Cauliflower Rice

Recently I started reparative cleanse to heal my body after accidentally ingesting gluten, and to re-ignite my digestive fire to get it humming harmoniously again.   I believe we are all an advocate for our own health.  It is very frustrating to go to a restaurant and be very diligent about letting the server know you are allergic to a particular food or on a particular diet brave enough to ask about ingredients and menu options, and still come home with a terrible stomach ache, headache, or low energy  that lasts for days and sometimes weeks.   The result of insensitive or perhaps unknowledgeable restaurant staff can be devastating to someone with food allergies. For those with Celiac Disease, the damage done to the small intestine after ingesting gluten is permanent and debilitating. In my case, getting slipped the big G left me with all of the symptoms of the stomach flu, anemia, and skin issues and in need of major gut repair.

The cleanse I am on is great because you can eat as much of the approved foods as you want.  That means no need to be hungry, or drink strange juice concoctions.   What you eliminate is any inflammatory food or known allergen.  That means no grains, dairy, sugar, alcohol, nuts, etc.  The hardest part is eliminating my beloved coffee!  Along with this clean diet, I am taking some high-quality digestive enzymes and digestion supporting herbs prescribed by a health coach and fellow Gluten Free Goddess, Kelly Ann Greene.  Be on the look out for a guest blog with Kelly if you are interested in learning more about the cleanse!

Coffee-asana
Coffee-asana

Recipe for the Mind, Body and Spirit:

It is so important to love your food, even on a restrictive diet.  This Mediterranean bowl is cleanse friendly, filling, and a feast for the eyes.  The main attraction of this dish is the cauliflower rice.  Cooking the cauliflower quickly, as in this recipe, will eliminate the sulfur smell and taste.  Add your own herbs and spices to the rice recipe and it can be a great compliment to any main course.  You may not mistake this for real rice, but the texture, flavor, and color satisfies the mind, body and soul.  Cauliflower is high in potassium which regulates body functions, and one serving has almost as much vitamin C as a whole orange!

Ingredients: (Serves 4 people)

Cauliflower Rice:

1 head of cauliflower

1-2 tablespoons of olive oil

3-4 cloves of garlic, minced or finely chopped

¼ cup chopped fresh cilantro

salt to taste

Mediterranean Bowl:

2 cups Spinach

½ head of Romaine lettuce

½  cup pitted green olives

30-40 small or medium size pre-cooked shrimp

1 cucumber: peeled, deseeded, and chopped

1 cup purple cabbage, chopped

½  cup olive oil

½  cup apple cider vinegar

salt to taste

Method:  Cauliflower Rice

photo 1

Cut off any green leaves or brown spots from the head of cauliflower.  Chop the cauliflower head in half and remove the core, then cut the florets into uniform size florets.  In small batches, place the raw florets in a Vitamix on low speed, using the plunger to chop the cauliflower into rice-sized pieces. Be careful not to over chop. I use #3 on my Vitamix dial. If you are using a food processor, use the pulse feature to finely chop your cauliflower.

Gluten Free Yoga Chick Cauliflower rice Prep
Notice my settings on the Vitamix… have I told you how much I love this machine?

In a large skillet heat olive oil on medium heat and add garlic.  Lightly saute the garlic, being careful not to let it turn brown.  Add the rice to the skillet with the salt and saute until slightly toasted, adding the cilantro at the end to wilt into the rice.  Do not overcrowd the pan or you will end up with soggy rice!  Remove from heat and set aside.

photo 4

Method:  Mediterranean Bowl

In a small bowl, whisk together the olive oil, apple cider vinegar and salt to make the dressing.

Divide the lettuce and spinach in four separate serving bowls.  Layer the rice, cucumber, shrimp, olives and purple cabbage onto your beds of lettuce.  drizzle your oil and vinegar dressing over the top and enjoy!

This recipe serves 4, but it is easy to make more or less if needed.  If you don’t plan on eating all of the cauliflower rice, freeze the uncooked chopped cauliflower in serving size freezer bags.  It makes a great go-to side with any dish.

photo 5

I am on day 9 of this cleanse and with meals like this I feel like I could keep going!  I feel great and lost ½ inch off my belly already.  If you  have been feeling low energy, have had stomach issues, or just want to do a reasonable but effective fall cleanse, I recommend you try this one.  Please leave a message or a comment and let me know if you want to learn more about this cleanse, or have your own experience with a cleanse you would like to share.  Let’s help ourselves and each other love our food, love our bodies, and transform our lives!

Peach Pico de Gallo

You will love this easy gourmet variation of Pico de Gallo; spicy, sweet and Rajasic.  It is a perfect compliment to my homemade margaritas and an adaptation of Mikey’s classic and well known Pico de Gallo. A must have recipe for the traditional black bean taco Sunday!   If you want the classic recipe, just use shredded purple cabbage for the peaches.

peach pico de gallo 2

Your yoga teacher may talk a lot about uniting mind body and spirit during class by using your breath.  This is also something I believe you can do with your food, after all, what we put in our mouths becomes our body.  It is so nourishing to the mind and spirit to go to the local farmer’s market and hook up with your edible posse and meet the people who have grown your food. You don’t need to spend a lot of money, just go with an open heart and a willingness to connect.  That’s good yoga and good food.

peach pico de gallo
Encinitas Farmer’s Market fête

Health Benefits:  Peaches contain a whopping 10 different vitamins plus health giving minerals.  The spicy habanero makes this a  Rajasic dish.  Rajasic foods energize almost all the systems, specially the nervous system. Thier effcts on the mind are to help you push yourself beyond your normal capacity and capability. Rajasic (originating from the word ‘Raja’, meaning king, means kingly or fit for a king) food is associated with quality and freshness.  These tomatoes were picked the same day, so fresh!

Ingredients:

2 medium heirloom tomatoes

1 medium peach

1/2 white onion

1/3 c freshly cilantro

1 habanero pepper

1/2 lime

salt to taste

 

Method:

Dice tomatoes, peach and onion.  Skinning the peach is optional, but I recommend leaving the skins for their added fiber content and beautiful color.  Finely chop the cilantro.  Carefully cut the habanero in half and remove the seeds (consciously keep the oil from the pepper away from your eyes and sensitive skin), then mince the pepper.  Gently mix the ingredients in a mixing bowl being careful not to bruise the delicate fruits.  Add the juice of the lime and salt to taste and stir to combine into mix.  Allow to chill for 1 hour to before serving so the flavors can combine.

peach pico de gallo 3
Serve on top of your favorite taco, burrito or tortilla chip. This would be excellent on fish tacos!

 

Chocolate Energy Bites

Chocolate Energy Bites

A friend and I went on a hike on the beach bluffs in So Cal and we needed a healthy treat to take along.  I threw together these delish energy bites and they were a big hit!  I even had leftovers  and took them to my team at work to give them a little fuel while facilitating the Chopra Center’s Perfect Health Teacher Training course.

IMG_1126

Health Benefits:

No added sugar!  Balanced mix of healthy fats, protein and carbohydrates plus the added benefits of Shakeology’s superfood blend to give you tons of sustained energy.

Ingredients:

1 ½ Cup raw almonds

1 ½ cup raisins, dates, or unsweetened dried cherries

1 scoop chocolate superfood nutrition or protein powder.  (I use Shakeology)

1 tablespoon 100% unsweetened cocoa powder

1 teaspoon coarse ground kosher salt

1 to 2 tablespoons coconut oil

½ cup unsweetened dried shredded coconut (optional)

 

IMG_1124
Arrange them beautifully on a plate and serve as a treat. No need to tell anyone they are actually HEALTHY!

Method:

Add ingredients to your Vitamix in this order: almonds, dried fruit, Shakeology, cocoa powder, salt and 1 tablespoon of coconut oil.  Use a food processor if you don’t have a Vitamix.Start the machine on low speed, don’t be shy about using the plunger tool to mash the mix into the blade (don’t worry, a Vitamix will turn off before it overheats).  If the mix is too dry, add the remaining coconut oil.  When the mix is ready the fruit and chocolate will be completely integrated and the almonds will be in ground into small, pebble size pieces.  Empty the container on a clean surface. Using your palms, roll spoonfuls of the mix into bite size balls and roll into the shredded coconut.  Serve in mini muffin papers to make them a little more special.  Presentation counts, we eat with our eyes, too!

If you substitute your own chocolate protein powder for Shakeology, just be sure that the scoop isn’t too big or the mix will be too dry.  If it does turn out dry, just add more coconut oil.

Salted Peanut Chocolate Spread

IMG_1112Winning a baking contest at the County Fair has always been on my bucket list, and this year it was my mission to enter a gluten free, healthy dish into a county fair cooking competition.  As a kid, I remember most of the fun in going to the county fair is walking by the food vendors and getting a whiff of some salty-sweet heavenly aroma, and feasting my eyes on treats I had never heard of but just HAD to have.  Just because I live a healthy gluten free life now, doesn’t mean I have to miss out on this great American summer food tradition.  I know my diabetic, vegan and vegetarian friends agree.

In a world where bacon is it’s own food group, I knew a recipe that is gluten free, dairy free and low in sugar would be an oddity at a County Fair cooking competition.  I believe a healthy diet can be just as satisfying to the taste buds as it is nourishing to the body, and I wasn’t going to compromise my passion for healthy food for a blue ribbon. I would much rather enter the contest and risk losing, than sell out on myself.

In the end, I did not win the blue ribbon, but I had a blast talking to people about my healthy and delicious style of food.  I shared my Salted Peanut Love Spread to the other participants and spectators, and everyone loved it and wanted the recipe!

Salted Peanut Chocolate Spread Recipe

(Inspired by the #LoveYouSticker campaign)

Ingredients:

1 cup lite coconut milk

1 cup Ghirardelli 60% cacao bittersweet chips

2 tablespoons honey

1 ¼ teaspoon coarsely ground kosher salt + a pinch to dust the finished product (optional)

¾ cup all natural unsalted peanut butter (I used Adams All-Natural)

dash of love

Method:

Gently warm the coconut milk in a saucepan on low to medium heat.  Watch the milk closely to avoid scalding.  Meanwhile, add the chocolate chips to a food processor or high powered blender (I use a Vitamix). Once the milk is hot, not boiling, stir in the  honey until completely combined.  Add the hot milk mixture to the Vitamix and let sit for 30-60 seconds to start melting the chocolate.  Start the Vitamix on low and slowly turn up the speed to 5-6 and let blend for 1-2 minutes.  Add the salt and blend an additional 30 seconds.  Spoon in the peanut butter and continue to blend for about one minute, or until silky smooth.  Using a rubber spatula, scrape out the mixture in a serving bowl or jar and allow the sauce to cool.  Sprinkle the remaining salt and a little dash of love on top before serving. Spread the Love onto fruit, breads, friends, and wherever a little love is needed.