Bone Broth

IMG_4040Bone broth has become very popular – you can even sign up for weekly or monthly deliveries in some places. It has been around for a very long time, often the base for soups in many cultures, and is making a come back. Most people use broth (regular or bone) and stock interchangeably as they are all are made with similar ingredients and cooking method: simmer water, meat or bones (or both meat and bones), seasonings (herbs) and sometimes vegetables (carrots, onions). Once the broth, stock, or bone broth has simmered long enough, the solids (meat, bones, vegetables, etc.) are then removed by straining (typically done with a fine mesh sieve), leaving behind nutrient rich liquid. However, there is quite a difference between the three.

Now let’s break down the differences…

Broth: is usually made with meat and has a small amount of bones in it (whole chicken for example). The simmering time for broth is the shortest of the three, typically its anywhere between 45 minutes – 2 hours and the end result is usually light in flavor, thin, but a good source of protein.

Stock: can be made by either roasting the bones (usually has some meat one them, but not a lot), or not roasting them first, however roasting the bones creates more depth of flavor in the finished product. The simmering time for stock is longer than broth, typically between 3-5 hours. Due to the longer simmer time stock is richer in both minerals and gelatin and also a good source of protein.

Bone Broth: the bones used to make bone broth have the least amount of meat on them. Again, roasting the bones first brings out more flavor for the finished product. The simmer time for bone broth is much longer than that of broth or stock; typically the bones simmer for 24+ hours! Why so long? The extensive simmer time helps to remove as much of the minerals and nutrients that you can get from the bones (calcium, magnesium, phosphorus, gelatin, collagen, etc.). Bone broth is a bit thicker than regular broth and has the highest source of protein…the Pacific Naturals that I use has 9gm per 8oz.

All of these are easy and affordable to make at home – make a big batch and freeze it in quart containers, which can easily be defrosted and used in recipes later on. If you don’t have the ability to make it at home (like myself right now), there are some delicious pre-packaged ones on the market. Pacific Naturals is my favorite…its organic, delicious, affordable, and very convenient.

Organic Bone Broth Chicken

With bone broth being so rich in nutrients and gelatin, it is often drank warm…especially during cold and flu season. Bone broth can be also used in numerous culinary applications. I used it recently to make a batch of spicy chicken soup when I was feeling under the weather. When I just want to drink a cup of it, I heat up one of the 8oz package of Pacific Naturals Bone Broth Chicken with either lemongrass or ginger – delicious!

Spicy chicken soup with Thai Chili Peppers

IMG_4035Ingredients

  • 2 Teaspoons Oil (of your choice)
  • 4-5 Large, Dried Thai Chili Peppers
  • 4 Cloves Garlic*, minced
  • 1 Tablespoon Fresh Ginger*, minced
  • 1 Tablespoon Shallot*, minced
  • 2 Small Baby Bok Choy* (White and green parts separated – White parts cut into 1/2 pieces and rough cop on the greens)
  • 1 Large Carrot* cut into 1/4 inch rounds
  • 1/2 Cup Zucchini*, Cut into 1/2 rounds, then quartered
  • 1 box of Pacific Naturals Organic Chicken Bone Broth
  • 1/2 Cup Gluten Free Orzo Pasta
  • 1 Large Chicken Breast*, halved lengthwise, sliced on bias, cut into ⅛ inch thick pieces
  • Cilantro* – to your taste, torn for a garnish

Method of Preparation

  1. In a large pot over medium heat, add oil, chili peppers, garlic, ginger, and shallots – cook for 1-2 minutes, careful not to burn
  2. Add in bok choy (white parts only), carrots zucchini, cook for an additional 2-3 minutes until the vegetables begin to soften
  3. Add in Bone Broth and bring to a boil over high heat.
  4. Next, add the gluten-free orzo pasta and chicken, and reduce heat to a simmer
  5. Cook until orzo is al dente, chicken, and bok choy greens is fully cooked throughout – about 15-20 minutes.
  6. Serve with a garnish of freshly torn cilantro

*organic

Warm Millet Salad w/ Kale Balsamic Chicken Sausage {37 Cooks & Bilinski’s}

bilinski logo

It’s a new year which means 37 Cooks is back in action! Even though the past few months have been extremely busy with moving to NYC and starting my Dietetic Internship I have missed these fun recipe challenges, and I am happy that this first event is sponsored by one of my favorite brands, Bilinski’s.

If you aren’t familiar with Biliniski’s they are a family owned and operated company that specializes in chicken sausages (with no pork casings!) since 1929. Their products are made from every day ingredients, gluten-free, preservative-free, antibiotic-free, nitrate and nitrite free, all meat is raised in clean, comfortable conditions, no animal by-products in their feeds, and no hormones…but are full of flavor! These sausages are fully cooked and are also low in fat, so you need to be careful to not over cook them.

I wanted to create a healthy and hearty dish that incorporated ingredients that would compliment the flavors in the new  Kale Balsamic chicken sausage! Since moving here and not having an income I have tried to stretch my food dollar even further than before. One way I’ve found to do this is to create dishes that incorporate a lot of delicious and healthy ingredients that are filling and re-heat well…you could serve this dish to a family of four or if you are in a similar situation as myself, have leftovers for a few days (I promise it re-heats very well). Feel free to change-up the ingredients as you see fit. The Kale Balsamic Sausage and all vegetables used in my recipe were organic (I have strangely found that the organic items are cheaper than non-organic in the stores around me).

I know many of you are looking for healthier recipes to get this year started. Sometimes the word “healthy” is translated into “unsatisfying” or “bland”, but it doesn’t have to! Healthy can be (and should be) delicious, flavorful, hearty, filling, and all those other good things that you are craving. Try using a new ingredient each week to expand your horizons in the “healthy” department: try millet instead of rice one week. Using seasonal vegetables and fruits in dishes also means additional flavor.

Warm Millet Salad with Kale Balsamic Chicken Sausage

Ingredients

  • 1 Cup Millet
  • 2 Cups Organic Chicken Broth
  • 1/2 Cup Olive Oil divided
  • 1/4 Cup Balsamic Vinegar
  • 1 Package of Bilinski’s Organic Kale Balsamic Chicken Sausage, sliced into 1/4″ rounds
  • 1 1/2 Cups Diced Organic Sweet Potato
  • 1 Cup Diced Organic Baby Bella Mushrooms
  • 1 5oz Container of Organic Baby Kale
  • 1/4 Cup Organic Dried Cranberries
  • 2 Tablespoons Pine Nuts

Method of Preparation

  1. In a small pot bring the chicken broth to a boil.
  2. Add millet, reduce heat to low, cover and cook for 20 minutes or until all water has been absorbed
  3. Add 1 teaspoon of olive oil to a large skillet and brown the sausage on both sides
  4. Remove the sausage from the pan and set aside in a large bowl
  5. In the same large skillet, add 1/4 cup water and bring to a boil
  6. Add in sweet potatoes and cook until tender or until water has evaporated
  7. Reduce heat to medium and add 1 tablespoon of olive oil to pan
  8. Add in mushrooms and cook until browned
  9. Next, add in the pine nuts, and brown lightly
  10. In a bowl whisk together the remaining olive oil and balsamic vinegar
  11. Add 1/2 of the mixture to the pan with the sweet potatoes, mushrooms, and sweet potatoes
  12. Once the vegetables have been coated with the olive oil and vinegar, add in the dried cranberries and kale
  13. Cook until kale has begun to wilt (about 1-2 minutes), remove from heat
  14. Once the millet has finished cooking, add it to the bowl with the sausage
  15. Add the remaining olive oil and balsamic vinegar mixture to the bowl with the warm millet and sausage, toss to coat well
  16. To the same bowl add the cooked vegetables, toss to incorporate all ingredients and serve

IMG_4017Thank you to the awesome folks over at Bilinski’s for sharing this new product with all of us at 37 Cooks! This post is sponsored, however the recipe and opinions are 100% my own.

Want more information on Bilinski’s? Find them here:

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