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!

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.

pickerimage

 

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!

 

 

The Very Best Gluten Free Pumpkin Pie

Eat pumpkin pie and be grateful!

Look into my pies!
Look into my pies!

 

My secret to this pumpkin pie is the crust, which is made from a variation of a shortbread cookie recipe.  Of course you can always use a shortbread cookie mix and make it easy on yourself. Always choose the most nourishing choice for yourself, sometimes that means taking a well-deserved culinary shortcut so you can spend more time with your family during the holidays.  I recommend Bob’s Red Mill Gluten Free Shortbread Cookie mix.  This recipe was adapted from my mom’s recipe, which was not gluten free.  Using her recipes gives me that connection and feeling of love from her even now that she has past away.  It keeps her alive in my heart when I smell the sweet mix of cinnamon and sugar.  It is my intention to continue that circulation of love by sharing this very special recipe with you.  Happy Thanksgiving!

Mind-Body-Spirit Connection:

If you want to get healthier, give thanks. Thanksgiving is all about celebrating what you are grateful for, and nothing says Thanksgiving more than pumpkin pie.  In the yoga tradition, Sun Salutations are a practice of expressing gratitude to the sun. I teach Sun Salutations in nearly all of my yoga classes to connect with that ancient tradition of giving thanks.  Each movement is connected with a sanskrit mantra that expresses gratitude for the sun’s warmth, light and ability to transform.  These ancient yogis were on to something, as modern day science has proven that an attitude of gratitude can give you an immunity boost, decrease stress in the body, and make you more likely to have better health habits such as eating right and exercising. Read more about the physiological benefits of gratitude here.

mini pie variation makes a great gluten free gift.  I used tart sized tins for these.
mini pie variation makes a great gluten free gift. I used tart sized tins for these.

Ingredients:

Pie Filling:

1 can (15 ounces) organic pumpkin puree

1 can (14 ounces) organic Sweetened condensed milk

2 large free range eggs

1 tablespoon pumpkin pie spice* (or use 1 part  ground clove, 2 parts ground ginger, and 4 parts ground cinnamon)

1 tablespoon ground cinnamon

½ teaspoon salt

Pie Crust:

2 sticks (½ pound) organic unsalted butter or Earth Balance vegan buttery sticks

¾ cups organic granulated sugar*

1 large free range egg

1 teaspoon vanilla

1 ⅔ cups white rice flour

¾ cup cornstarch

⅔ cup potato starch (not potato flour)

1 teaspoon salt

½ teaspoon xanthan gum

Method:

ALLOW all ingredients to come to room temperature.

PREHEAT oven to 350 degrees.

Crust:

Cream butter and sugar on medium speed until light and fluffy.  Scrape the sides of the bowl with a spatula.  Add egg and mix for 1 minute.  Add vanilla, scrape the sides of the bowl.

In a separate bowl, combine the flour, cornstarch, salt, potato starch and xanthan gum.  Slowly add ½ of the flour mix to the butter mixture and mix for 1 minute.  Add the remaining flour to the mixture and mix until all of the ingredients are combined.

Grease or butter a 9” pie dish, taking care to thoroughly grease the sides to prevent sticking.  Press the crust mixture into the dish working from the inside out, creating an even ¼ inch thick crust.  You will have leftover crust to use to decorate the top of your pie.  Use the leftover crust like cookie dough and cut out festive leave shapes and bake separately on a cookie sheet for 8-10 minutes.

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BAKE the empty pie crust for 8 minutes using a pie crust protector or foil to protect the edges from over baking.  If you use foil, create a ring around the top of the crust.  Meanwhile, begin making the filing for the pie.

Filling:

MIX cinnamon, salt and pumpkin pie spice in small bowl, set aside. Beat eggs in large bowl. Stir in pumpkin and spice mixture. Gradually stir in sweetened condensed milk.  Slowly pour the filling mix into the pie crust.  Reposition the pie crust protector and bake for 40 to 50 minutes or until knife inserted near center comes out clean. Cool on wire rack for 2 hours. Decorate with pie crust cutouts to create a standout pie.  Serve immediately or refrigerate.

I made these gift baskets for all of my friends one year and they were a huge hit.  I still get requests to make these pies from both my GF and non-GF peeps!
I made these gift baskets for all of my friends one year and they were a huge hit. I still get requests to make these pies from both my GF and non-GF peeps!

20 minutes to Incredible Gluten Free Oatmeal Cookies for Abundance

gluten free oatmeal cookies 2
Love. Bake. Share. Repeat.

This simply scrumptious oatmeal cookie recipe will win over even the most discerning crowd with effortless ease.  It is said that when you give your generosity will be returned to you.  In that case, these tasty treats will open up the floodgates of love and affection!

You only need 20 minutes for this no-fuss cookie recipe, including bake-time.  Whoever said gluten free baking was hard never tried this recipe.  Just be sure to bring your butter, eggs and peanut butter to room temperature before beginning.

Mind/Body/Spirit Connection:

The Law of Giving and Receiving from The Seven Spiritual Laws of Yoga, by Deepak Chopra, states that the universe operates through dynamic exchange.   Share these cookies with your new neighbor, your book club, or even your next tailgate party.  Everyone will love them and you will be circulating love and appreciation that will undoubtedly come back to you tenfold.  Made with all natural peanut butter, real oats, no refined flours and less sugar than most cookie recipes, these treats provide healthy fats and fiber.  Omit the chocolate chips for a healthier version.

Ingredients:

liberated eggs!
liberated eggs!

1/2 cup butter (softened)

1 1/4 teaspoon baking soda

¾ cup organic sugar

¾ cup organic brown sugar

3 cups gluten free quick oats

2 liberated eggs

1 tablespoon cinnamon

1 tablespoon vanilla

¾ cup cranberries or raisins (optional, based on the season)

¾ cup semi-sweet chocolate chips (optional)

1 cup all natural peanut butter

Method:

Preheat oven to 350 degrees.

Cream sugar, brown sugar and butter in a mixer on high speed.  Turning the mixer to medium speed, add eggs one at a time.  Slowly pour in vanilla, cinnamon and baking soda, then spoon in the peanut butter and mix until thoroughly combined.  Stir in oats, chocolate chips and cranberries on low speed.

Spoon tablespoon sized dollups of cookie dough onto a cookie sheet, about an inch apart.

I used an ice cream scoop to measure these cookies and I think they were too big.  Use a tablespoon to measure and they will come out the right combination of crunchy and chewy.
I used an ice cream scoop to measure these cookies and I think they were too big. Use a tablespoon to measure and they will come out the right combination of crunchy and chewy.

Bake 10-12 minutes or until cookies are lightly brown around the edges.  Allow to cool.

Share often and watch the principle of Giving and Receiving work in your life.  Let me know how abundance unfolds for you when you bake and give from your heart.

The Best GF Lemon Bars

lemon bars
Best Recipe for Lemon Bars. Ever.

I promise you will love this recipe.  These lemon bars are really fresh tasting and have a delicate crust. They are so good no one will know they are gluten free.  In fact, I challenge you to take these bars to your next gathering, and wait until everyone tries one before you mention they are gluten free.  Let me know how your friends react when you tell them. I bet they will be surprised something that tastes so gourmet could also be gluten free!

 

Recipe for your body, mind and spirit :

Lemons are alkalizing for the body: Although lemons are acidic to begin with, they are alkaline-forming on body fluids helping to restore balance to the body’s pH. Lemons are rich in vitamin C and flavonoids that work against infections like the flu and colds.  Allowing yourself a little treat is also nourishing for the soul.

lemons

Ingredients:

The Crust:

1 Package Bob’s Red Mill Shortbread Cookie Mix*

3/4 Cup Organic unsalted butter

1 Egg Yolk

2 Tablespoons water

*Although I have my own shortbread cookie recipe, I cheated and used a cookie mix. This Bob’s Red Mill cookie mix is very high quality. Each product undergoes extensive quality control tests. During this testing phase, the gluten-free offerings are segregated from other products, and tested in special gluten-free-only ‘clean room facilities.’

I will be posting my very special Shortbread Cookie recipe in time for use during the holidays, so be sure to follow my blog so you don’t miss it.  It is very easy and versatile, perfect for Christmas cookie swaps and holiday parties.

The Filling:

Liberated!
Liberated!

4 Large “liberated” eggs + 2 egg yolks

2 Cups Organic sugar

1/2 Cup Bob’s Red Mill All Purpose Gluten Free Flour

2 Cups fresh lemon juice (about 10 organic lemons)

Zest of one lemon

Powdered sugar for dusting

Directions:

Preheat oven to 350 degrees.  Line a 9″ x 13″ glass baking dish with parchment paper, and grease the top of the parchment.

Prepare the cookie dough according to the package directions.  Press the dough into the baking dish evenly along the bottom and 1/2 inch up the sides of the dish to form the crust.  Bake the crust for 10-12 minutes, removing from the oven before it turns brown.  Turn the heat in the oven down to 300 degrees once the crust has been removed from the oven.

Meanwhile, whisk the eggs and yolks, sugar and flour in a mixing bowl until smooth.  Whisk in the lemon juice and zest.  Carefully pour the filling into the baked crust and return to the oven.

Bake until the filling is just set, approximately 30-35 minutes.  Let the bars cool on a rack, then refrigerate until firm, at least 2 hours.  Once the lemon bars have chilled, carefully lift out of the pan using the parchment paper and place on a large cutting board and slice into 1 inch squares.  Dust with powdered sugar.

Let me know if you tried the recipe on your family and friends.  Did they love it?  Did they eat them all, not leaving a crumb?  Did they believe they were gluten free?  Tell me about it!

nom nom nom
nom nom nom