Bone broth (Dr. Lindy Woodard)
Build a soup using bone broth (Dr. Lindy Woodard)
Carrot soup (Carla Hernandez)
Kid-approved beef liver pate (Carla Hernandez)
At Pediatric Alternatives we consider food to be medicine and ask all of our families to learn to make a basic bone broth. A bone broth can be made from beef, pork, chicken, turkey, fish or shellfish. Since chicken is most available, basic chicken stock will serve as our prototype.
Broth (or stock) continues to be a staple in professional kitchens due to its unsurpassed flavor. Broth contains the minerals and protein magically embedded in bones that are easily extractable in the kitchen in a form that the body can readily absorb. Sometimes known as “Jewish Penicillin,” stock nourishes a sick body. By cooking the bones, usually discarded in our culture, we honor the creature that gave its life so that we might be nourished.
In my freezer there are always bags of bones or fish parts waiting to be made into stock and jars of many sizes filled with homemade stock. All my friends know that we do not throw away bones in my kitchen. Some of the many uses for bone broth include:
•A beverage for a toddler in a bottle or sippy cup
•Add stock to pureed baby foods both purchased and homemade
•Replace the water when preparing a grain such as rice, quinoa and millet. For example: 2 cups stock to 1 cup quinoa.
•Build a soup (see below)
•Anytime stock is called for in a recipe
•Whenever anyone is sick
•Freeze pre-measured quantities that can easily be defrosted. I find 2 cups and 1 quart to be the most useful.
Use only one pot!
Place one quart of broth in a saucepan pan and TASTE. It’s always good to know where you’re starting.
Add raw vegetables like diced zucchini, green beans, broccoli and carrots. Add the longer cooking vegetables first like carrots, followed by the shorter cooking vegetables to avoid overcooking.
Add precooked chicken or you could dice raw chicken and cook it directly in the soup.
Add one can coconut milk
Add: 1-2 tablespoons soy sauce to taste, 1-2 teaspoons sesame oil. Simmer and taste. Add more sea salt or soy sauce (or Brags) as needed.
Add: Leftover rice or grains KEEP TASTING!
Other possible additions: 1-2 tablespoons Asian fish sauce, juice of a lime, fresh cilantro, dried seaweed.
Matzo Ball Soup
Place one quart broth in a saucepan pan.
Add carrots, celery, turnips or any other vegetable as above.
Add cooked or uncooked chicken and simmer until cooked through.
Purchase a box of matzo meal and follow the instructions on the box. You could replace the vegetable oil in the recipe with some of the chicken fat you skimmed from the soup.
About 20 minutes before serving, drop matzo balls into boiling soup and simmer for about 15 minutes.
Top with fresh chopped parsley and serve.
by Dr. Lindy Woodard
by Carla Hernandez
“Spinach is the queen of the dark leafy vegetables, the least bitter and most tender. The first record we have of spinach occurs in the year 647, when the king of Nepal sent a gift of spinach to the emperor of China.”
“Kombucha mother: This community of yeasts looks like a cross between a jellyfish and a pancake. When used to make kombucha, it reproduces – so kombucha mothers are often available from people who regularly make it themselves.”
Full Moon Feast
Basic Chicken Broth
Making broth requires almost no work. Just put the bones in a stockpot or crockpot, add water and vinegar, bring it to a simmer and walk away leaving it to simmer on the back of your stove or in your crockpot for 24-48 hours. (See Nourishing Traditions by Sally Fallon for further information.)
Bony chicken parts cooked or raw such as necks, backs, breastbones, wings, fat and feet, enough to fill your stock pot These can be purchased from a good butcher or saved from a chicken dinner
Carrots, celery, parsley, onions
2 tablespoons vinegar
Broth made with only chicken bones and vinegar is more adaptable to an Asian recipe. By adding carrots, celery, parsley and onions, the broth is sweeter and more like old-fashioned chicken soup
Place bones and vegetables (see above) in the stockpot. Add water to cover the contents plus 2 tablespoons vinegar.
Bring to a boil and remove the film that rises to the top. Cover and simmer for 6-24 hours or longer. Strain through a colander discarding the cooked bones and vegetables. Refrigerate the stock overnight allowing the fat to come to the top and solidify.
Lift the fat from the stock with a spoon. Discard fat or freeze in small containers to be used later.
The cold stock will be gelatinous and can be warmed to distribute into your freezer containers. This stock will keep in the refrigerator for about 5 days and in the freezer for months. Freeze in plastic or glass. If using glass jars, only fill 2/3 full to allow for expansion.
1 Tbsp. Olive oil mixed with
1 lb. carrots, cut into 1/4-‐inch rounds
2 green onions, minced (2 Tbs.)
1 clove garlic, minced (1 tsp.)
¼ tsp. Ground Cinnamon½ tsp. Ground Turmeric½ tsp. Ground Cumin
30 oz vegetable stock/ chicken broth (bone broth)
2 cups carrot juice
¼ cup chopped
1 Tbsp. lemon juice
1 tsp. lemon zest
(mint sprigs for garnish, optional)
Heat oil and butter in large pot over medium high heat. Add carrots, onions, garlic, cinnamon, turmeric, and cumin; stir 3 minutes.
Add broth and bring to a boil. Reduce heat to medium-low, cover, and simmer 30 to 35 minutes, until carrots are very tender.
Puree carrot mixture with carrot juice and mint in blender until smooth.
Stir in lemon juice and zest. Return to pot to warm, if necessary. Serve hot or chilled, garnished with mint.
Kid-approved Beef Liver Pate
Use as much or as little of the following:
coconut oil ( bacon will produce fat as well that can be used or mixed)
grass Fed Butter
touch of Rapadura
Cook bacon in pan. Use oil from bacon and/ or add coconut oil if not enough. Saute liver until cooked, then add finely chopped apples, cinnamon till cooked and soft.
Transfer pan to food processor and add a good amount of butter, touch of rapadura. Blend until smooth.
Chop bacon into bits and stir in Pate.
Serve on sprouted toast, crackers or a dip for raw veggies.