Homemade Butter

Homemade Butter

Print Recipe
Homemade Butter
Course Condiments
Cuisine International
Prep Time 15 minutes
Cook Time 0
Passive Time 1 hour
Servings
(2 tablespoons)
Ingredients
Course Condiments
Cuisine International
Prep Time 15 minutes
Cook Time 0
Passive Time 1 hour
Servings
(2 tablespoons)
Ingredients
Instructions
  1. Pour the fresh cream into the food processor. Start on the lowest speed, slowly build up to a medium speed until you have a cream texture.
  2. Continue mixing until the cream has become solid. You will notice some liquid has also formed.
  3. Pour off the buttermilk. Save this for your own use as delicious nutrient dense milk, also extra tasty for making scrambled eggs.
  4. Take the solid butter with your hands. Ensure your hands are clean, and free of any perfumes, hand lotions, soaps. Squeeze out any further liquid. This may get a bit messy!
  5. Store in a glass jar, tight lid and keep refrigerated.
Ease into bone broth

Ease into bone broth

Are you slowly transitioning to a more wholefoods diet?
Does the idea of cooking your own nutrient-dense foods seem out of reach or too complicated?

It took me a while to fathom, that I could successfully cook my own nutrient dense goodness, all on my own…  I hope this post will give you an incentive to start receiving the numerous health benefits of your own home-made bone broth and meat or fish soups and stocks.

The number of times I’ve passed on this recipe, deserves a post right there.  Bone Broth is very healing! 

Bone Broth Benefits

  • One of the most inexpensive and nutrient dense foods
  • Tastes good, easy to add to many dishes such as soups, stews, stir-frys, smoothies!
  • Boosts your immune system
  • Improves your digestion
  • Source of calcium, magnesium, phosphorus
  • Supports joint health, hair, skin and nails (high in collagen)
  • Supports connective tissue, reduces cellulite (high in amino acids)
  • Healing during illness, particularly if loss of appetite
  • Treats a leaky gut
  • Helps overcome food intolerances

It’s important to distinguish stocks versus broths!  The bones, connective tissues, and amino acids in the meat stock are what heal the gut.  Whilst bone broth is full of minerals, but is also high in glutamates, which most people with digestive disorders will not be able to tolerate, so it’s important to start slow! Meat stock should be cooked no longer than 3 hours on the stove, and bone broth is cooked for 24+ hours. There’s a huge difference in the healing elements of each.  Bone Broth is considered an advanced food in the GAPS diet. See more here, on the differences between stock versus broth.

The ingredients for bone broth are the simplest form of mother nature, it’s all about getting back to basics and wait for it…

Yes!  A long wait, for your bone broth to be born.

Now, before we get too carried away on the amount of time it can take to turn your pot into this miraculous wonder.   I encourage if you are completely new to making your own super healing foods, PLEASE start by making a soup first with the same ingredients and shortening the cooking time!  In most cases, a lot of foundational healing needs to take place first, prior your broth mode! This approach works, because when you start even contemplating the idea of bone broth, it just seemed a bit overwhelming, let’s be honest!  When I started, I had all these questions rummaging around.  Can I really make this healing food?  Do I need some special equipment?  Why so long?  And what do you mean, I have been throwing away bones which is high in nutrition?  Rest assured, it’s not too complicated – like with any new changes, we just need to make it more inviting!

 

 

Print Recipe
Bone Broth
Prep Time 10 minutes
Cook Time 45 minutes
Passive Time 2-24 hours
Servings
people
Ingredients
Prep Time 10 minutes
Cook Time 45 minutes
Passive Time 2-24 hours
Servings
people
Ingredients
Instructions
  1. Roast the chicken pieces in the oven, remove the meat put aside for another meal, and roast the bones for a further 30 minutes at 175C.  This allows for that extra flavour of deliciousness, which the fancy 5 star restaurants use.  
  2. Place bones in a large crockpot, slow-cooker or pot.  Add the water and apple cider vinegar.  Yes to Bones!  Our modern way of eating is all about the flesh of the meat, but in actual fact the bones are packed with vitamins.
  3. Let sit for 20-30 minutes in the water, to allow the apple-cider vinegar to bring out the nutrients from the bones.
  4. Peel and roughly slice the vegetables and add to the pot. Add the salt, pepper and any other spices or herbs to your liking.
  5. Bring to a boil, and then turn the heat down to a simmer for a couple of minutes. THEN turn down to the lowest heat possible, leave for minimum 8 hours up to 24 hours.  Sometimes if you just can't possibly wait, and in times of illness just wait a couple of hours, add the flesh of the meat and have more of a soup!
  6. During the first few hours of simmering, you’ll need to remove the impurities that float to the surface.  A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away.  You can typically check it every 20 minutes for the first 2 hours to remove this.  Grass-fed and healthy animals will produce much less of this than conventional animals.
  7. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove the bits from the bones and vegetables. Serve in small bowls or cups and enjoy, accompanied with any meal or on it's own
Recipe Notes

Important:  Know your animal sources, avoid farmed, conventional raised animals.  You do not want to absorb chemicals.

You can mix it up with different meats and even use fish bones if you like.  Do get to know your sources.

When ready to cook for longer, general rule for beef is 48 hours, chicken 24 hours and fish broth 8 hours.

You can also add other vegetables which is really handy if you have left over vegetables in the fridge.

I also like the smell it gives to the home, very inviting!

Finally with all due respect, to your beautiful masterpiece, put aside the broth of what you will use for the next two days only, and then freeze the rest, so you can add an ice-cube to your next home cooked meal.

Ginger Carrots

Ginger Carrots

Are you completely new to fermented vegetables?  

This is a super easy way to introduce them into your diet.  The sweetness of the carrots neutralises the acidity which is not a pleasant taste for some people, therefore a more added bonus!  

It’s important to start incredibly SLOW with fermented foods, a little goes a long way!

Notice if there are any reactions at first (start with 1 teaspoon per day) and if there are no unpleasant reactions, then that’s a good indicator you are ready for some more!

 

Print Recipe
Ginger Carrots
Equipment: steel bowl, wooden pounder or hammer
Course Condiments
Cuisine International
Prep Time 20
Cook Time 0
Passive Time 3-4 days
Servings
Ingredients
Course Condiments
Cuisine International
Prep Time 20
Cook Time 0
Passive Time 3-4 days
Servings
Ingredients
Instructions
  1. Mix all ingredients in a large steel bowl, and pound with a wooden pounder or a hammer to release juices.  This may take a while!
  2. Place in a quart-sized, wide-mouth mason jar and press down firmly with a pounder or meat hammer until juices cover the carrots. 
  3. The top of the carrots should be at least 1 inch below the top of the jar.  Cover tightly and leave at room temperature about 3 days before transferring to cold storage.
Recipe Notes

Side note..

Notice the use of "steel bowl" is highlighted above...  Now don't do what I did on my first try!  I used a thick plastic bowl, which to my dismay not only did I break it, I also had to start again.

You can get away with using a large saucepan if you do not have a bowl.  Improvise wherever you can.  It's not about having set tools and appliances for every recipe.  Luckily I had my strong man handy, and realised that I needed some serious muscles due to the fact I had already exerted enough strength on my first try...  He was only too happy to help me out.  On the days where I am feeling energetic I am quite happy to pound away until the juices are released,  therapeutic cooking!  I'm also sure if you get kids involved they will love it, just ensure to set some boundaries so you are not left with carrot flying everywhere...

Enjoy and let me know how you get on!

Coconut Spice Dream

The combination of these ingredients gets your taste buds going!   It also leaves you feeling full and releases energy into your body at a slower rate compared to freshly squeezed juice!  This is a prime example of Rua Nutrition improvisation style – utilising the ingredients you have in your own home, whilst aiming for a tasty, creamy, low-sugar “Go To” meal or snack!

coconut                                                                                                   

Ingredients

  • 1 handful of spinach
  • Sprinkle of coconut flakes
  • 1 kiwifruit
  • 1 tsp crushed flaxseeds
  • Pinch of cinnamon
  • ¼ cup coconut water to mix
  • 3 Tbs avocado

Directions

Throw all ingredients into your blender and mix to your desired consistency, using coconut water and still water if required.

~Super tasty and creamy!