*bon appétite and eat slowly*

Bone Broth 

​Traditional Bone Broth is one of the most healing, nutrient dense substances a person can consume. Bone broth is a traditional healing food used by nearly every culture. In Chinese Medicine bone broth is considered to strengthen and nourish our essence, qi, as well as warm the yang and build blood. The broth is said to enter and nourish our Kidneys, Liver, Lungs and Spleen.
So what makes bone broth so special? It is typically rich Calcium, Magnesium, Iron, Silicon, Phosphorus, Sulphur and other trace minerals. The other unique and powerful substances found in bone broth are Marrow, Cartilage, Glycine, Proline, Collagen and Gelatin. It is easy to make, freezes well, and can be used straight as a broth tea or as a base for soups, congees, stews, sauces, gravy, cooking grains, vegetables, savory baked goods, and added to beans. Bone Broth is simply made from cooking the bones of healthy animals or fish in water with vegetables, spices and herbs. The best broth is made slowly, 36– 48 hours, steeping the nutrients from deep inside the bones and dissolving the marrow, cartilage and tendons into a silky rich fragrant broth.
​Beef Broth
  • about 4 pounds beef marrow and knuckle bones
  • 1 calves foot, cut into pieces (optional)
  • 3 pounds meaty rib or neck bones
  • 4 or more quarts cold filtered water
  • 1/2 cup vinegar
  • 3 onions, coarsely chopped
  • 3 carrots, coarsely chopped
  • 3 celery stalks, coarsely chopped
  • several sprigs of fresh thyme, tied together
  • 1 teaspoon dried green peppercorns, crushed
  • l bunch parsley
Place the knuckle and marrow bones and optional calves foot in a very large pot with vinegar and cover with water. Let stand for one hour. Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a boil. A large amount of scum will come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.
Simmer stock for at least 12 and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes. You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t even smell particularly good. But don’t despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes in this book.
Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage.

Black Sesame Bars 

2 Cups Black sesame bars
1/3 Cup Honey
1TB Spoon Coconut Flakes
½ Cup Golden Berries Chopped 
1/6 Pumpkin Seed
3TBS Flax Seed
¼ Salt
3 Tablespoons Coconut Oil
 
Dry Toast all seeds then blend in vitamix until powder, Oil pan with coconut Oil. Press Mixture flat. Cover with white sesame seeds and refrigerate. Enjoy! 

Kitchiri 

-2 cups of Mung Beans
-1/2cup of Millet
-1/2cup of quinoa
Rinse and Soak with splash of  Apple Cider Vinegar
Rinse Again and then cook in 10-10 1/2 cups water with 2 sheets of kombu. 
Set Aside. On dry skillet add 6 g Cumin, 12 g Mustard Seed , 6 g Fennel
Place all in dry skillet and wait until seeds  just begin to pop. Then add 2-3 tablespoons of ghee. Turn off burner and add peper and salt. Then add 5 grams Asafetida, Add 7 grams Cumin Powder, 6g Coriander, 10 g Tumeric. 
Wait to hear beginning of seed pop again then turn off heat quickly and pour into beans. Deglaze Pan with water 
​Enjoy! 

Golden Milk 

Golden milk — also known as turmeric milk — is an aryuvedic drink that is  traditionally made by warming up cow’s or plant-based milk with turmeric and other spices, such as cinnamon and ginger.It’s praised for its many health benefits including reducing inflammation, boosting immunity, and helping mood and sleep! and..its delicious! 
DirectionsHeat teaspoon of ghee on low in sauce pain. Add 6-9 turns of pepper. Grate in fresh Turmeric (about 2 inches long or alternatively you can use turmeric powder) Add a cup of  milk of choice and whisk until color deep yellow or orange. Add honey or sweetener of choice! You can also make variations with ginger, or cinnamon! 

Elderberry Syrup 

​My all time go-to to prevent colds and flus! Antibacterial and Antiviral, Elderberries are a strong medicine. You can find many versions of elderberry syrups in stores, but its easiest and most economical to make your own! 
  • 3/4 cup dried elderberries
  • 3 cups water
  • 1 teaspoon dried cinnamon or 1 cinnamon stick
  • 1 teaspoon dried cloves or 4 whole cloves or 1 drop clove essential oil
  • 1 tablespoon fresh ginger or 1 teaspoon dried ginger or 1 drop ginger essential oil
  • 1 cup raw honey 
  1. In a large pot, bring the elderberries, water, cinnamon, cloves, and ginger to a boil.
  2. Reduce the heat, cover, and simmer until the liquid has reduced by half, about 40-45 minutes.
  3. Allow the liquid to cool, and then drain the liquid using a fine mesh strainer or cheese cloth.
  4. Press all liquid out of the berries using the back of a wooden spoon.
  5. Add the raw honey and mix well.
  6. Store in an airtight glass container in the refrigerator for up to two months.

Mango Chia Pudding 

Ingredients
  • 2 cups vanilla coconut milk or almond milk
  • 1/2 cup plus 2 tablespoons chia seeds
  • 1 vanilla bean or 1 1/2 teaspoons vanilla extract
  • 3 1/2 tablespoons pure maple syrup, divided
  • 1/2 teaspoon cinnamon
  • pinch cardamom
  • 1 large mango or 2 small mangoes
Instructions
  1. Add coconut milk, chia seeds, vanilla bean seeds or extract, 2 1/2 tablespoons maple syrup, cinnamon, and cardamom to an airtight container. Whisk and refrigerate overnight or for at least 8 hours.
  2. Once your chia pudding is ready, slice your mango and scoop the flesh into a food processor. Add in 1 tablespoon maple syrup and process into a smooth mango cream.
  3. In four small glasses or two larger glasses, create layers of chia pudding and mango cream starting with the pudding. I did 6 total layers or 3 layers of each.
  4. Enjoy and refrigerate leftovers!