Basic Bone Broth


  • 2 pounds (or more) of bones from grass fed meat
  • 2 Bay Leaves
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 stalks of celery, chopped
  • 2 tablespoons Apple Cider Vinegar
  • 1 tablespoon or more of sea salt
  • 1 teaspoon peppercorns
  • several cloves of garlic
  • Optional: 1 bunch of parsley, additional herbs or spices to taste, for the last 30 minutes of cooking.


  1. Place bones in a large stock pot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the minerals out of the bones.
  2. Add more water if needed to cover the bones.
  3. Add the vegetables bring to a boil and skim the scum from the top and discard.
  4. Reduce to a low simmer, cover, and cook for 24-72 hours.
  5. During the last 10 minutes of cooking, throw in a handful of fresh parsley (and additional herbs) for added flavor and minerals.
  6. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
  7. Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.

Special Notes:

This recipe is suitable for fish, chicken, beef, bison or lamb bones.

If you are using raw bones, especially beef or lamb bones, it improves flavor to roast them in the oven first.  You may place them in a roasting pan and roast for 30 minutes at 350.

  • Beef, Bison, Lamb broth/stock: 48-72 hours
  • Chicken or poultry broth/stock: 24-36 hours
  • Fish broth: 8 hours



Traditional Chicken Bone Broth



  • 1 whole chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings. Gizzards and Chicken Feet (the feet are full of gelatin & very good for you).
  • water to cover
  • 3 tbsp apple cider vinegar
  • one 8-inch strip of kombu (long dark seaweed) (or sea salt)
  • several black pepper corns
  • 2 bay leaves
  • 5-6 garlic cloves
  • 1 large onion, coarsely chopped
  • 2 carrots, coarsely chopped
  •  celery stalks, coarsely chopped with leaves
  • 10 slices astragulus root, or a handful of shredded
  • handful of calendula blossoms, dried
  • 1 bunch parsley


  1. Place chicken or pieces into a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top.
  2. Reduce heat, cover and simmer for at least 24 hours. The longer you cook the stock the richer and more flavorful it will be.
  3. About 10 minutes before finishing the stock, add parsley. This brings more minerals to the stock.  Broths provide nutrients for connective tissue and are especially available to the body. It is great to have some in the freezer so it can be used whenever you need it.

Nuts & Grains 101

nutsAll nuts, seeds and grains contain phytic acid, which binds with minerals like calcium, magnesium, iron.This prevents them from being absorbed by our bodies. That is why many people have digestive difficulties when eating these types of foods. Many of you have heard me talk about soaking your grains to neutralize these phytic acids so that you can get the most health benefits and assimilation.

Nuts contain smaller amounts of phytic acid than grains do. Their real issue for us is having high amounts of enzyme inhibitors.These enzymes are useful to seeds and nuts because it prevents them from sprouting prematurely. But they can really strain your digestive system. Soaking your nuts in water will neutralize these enzyme inhibitors, and also help encourage the production of beneficial enzymes. These enzymes, in turn, increase many vitamins, especially B vitamins. It also makes these nuts much easier to digest and the nutrients more easily absorbed.

Basic Recipes

Soaked Breakfast Oatmeal or Steel Cut Oats

Serves 4

• 1 cup oats, rolled or cracked

• Cover with filtered water

• 1-2 T. Whey, yogurt, lemon juice, or raw apple cider vinegar (this is the acid needed to release the phytic acid in the grain).

Leave on counter overnight and cook up as usual in the morning. Note: The soaking reduces the cooking time.

Serve with plenty of butter and cream, whose fat-soluble activators provide the needed catalysts for mineral absorption. You can add all kinds of “goodies” to the oatmeal like blueberries, raisins, currants, apples, coconut flakes, nuts, flax seeds, etc.

Another variation is to add some grated ginger to the oatmeal before cooking it. You can even add some coconut oil or coconut concentrate to the oatmeal for added nutrition.

This same soaking technique applies to other grains such as wheat berries, rye, millet, quinoa and other grains.

Crispy Nuts

• 4 cups raw nuts (almonds, pecans, walnuts, peanuts, hazel nuts, macadamia nuts, etc)

• 1 T. unrefined sea salt

• Filtered water to cover nuts

Mix the nuts with filtered water and salt. Leave in a warm place for at least 7 hours or overnight. Drain in a colander. Dry in a food dehydrator at 150 degrees for 12 to 24 hours, until completely dry and crisp. If you do not have a food dehydrator, place in a warm oven, no more than 150 degrees.

Note: Cashews are the only “raw” nuts that you need to be careful with soaking. They are not truly raw when you buy them and have already undergone two separate heatings. The enzymes have already been destroyed during processing. Cashews contain a toxic oil called cardol between the inner and out shell. This is released by cracking the nuts and roasting them at 350 degrees. They are cracked and roasted once again. This is what we are buying when cashews are sold as “raw”. For this reason, cashews only need to be soaked 6 hours and no longer or they will become slimy and develop a disagreeable taste. They may be dried at 200 to 250 degrees as you will not be trying to preserve the enzymes.


Coconut Mayonaise


  • 1 whole egg
  • 2 egg yolks
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon unrefined sea salt
  • 1/4 teaspoon white pepper
  • 1/2 cup virgin coconut oil (melted if solid)
  • 1/2 cup cold pressed extra virgin olive oil

Cooking Instructions

1. Put the eggs, Dijon mustard, lemon juice, salt, and pepper into a food processor or blender: Then with the processor or blender running on low speed, start adding your oils very slowly. Start out with drops and then work up to about a 1/16-inch stream. It should take about two minutes to add the oil.

2. Continue blending until there is no free standing oil.

Homemade Yogurt

yogurt in bowlIngredients:

  • 1/4 cup good quality commercial plain yogurt (or previous home made batch)
  • 1 quart pasteurized whole milk, non-homogenized
  • a candy thermometer, if you want to be precise

Preparation Instructions:

1. Bring one quart of milk to the simmer stage (180 degrees) and remove from heat. Stir often to prevent scorching and sticking to the bottom of the pan.

2. Cover and cool to about 110 degrees. It is very important that you allow the temperature to drop so as not to kill the bacterial culture you are now ready to introduce.

3. Remove about one-half cup cooled milk and make a paste with one quarter cup of good quality commercial yogurt. The commercial yogurt you use should be unflavored and unsweetened. You could use a starter but why spend the extra bucks? Commercial yogurt works fine. You can use your home made yogurt as a starter for your next batch.

4. Mix the paste with the remainder of the cooled milk and stir thoroughly.

5. Pour milk into any appropriately sized shallow glass, enamel or stainless steel container, cover and let stand for at least 24 hours at 100-110 degrees up to a maximum of 29 hours. After 30 hours, it starts to kill the good bacteria. To keep the correct temperature for the culture, you can use a 60 watt bulb in the oven and leave the light on. No other heat is needed. Remember, too high a temperature will kill the bacterial culture and will prevent proper “digestion” (conversion) of the lactose. Too low of a temperature will prevent the activation of bacterial enzymes and will result in incomplete “digestion” of the lactose.

6. Remove from oven and refrigerate.

While this yogurt may not be as thick as commercial yogurt, it will be a true yogurt with no thickeners or extenders. For a Greek-style yogurt, strain the whey with cheese cloth or flour sack towels.