Revivalist Kitchen’s Christmas Cassoulet

Beans the Magical Fruit

Beans the Magical Fruit

The humble bean. Beans the Magical Fruit. Often the “butt” of many jokes beans have a bad rap: verboten in Paleo circles for reasons of anti-nutrients, undigestible for some and the fuel of many an embarrassing toot. Yes, beans can cause gas however when properly prepared beans are not only easily digestible, they are incredibly delicious, inexpensive and offer a satisfying low-glycemic, prebiotic boost of carbohydrate. Holy smokes! I know, it seems anathema these days to suggest that carbs won’t immediately cause one to balloon in size instantly: busting the seams of ones pants the moment after consumption.

I suggest we can maintain a healthy weight, fuel an active lifestyle and keep our food budget in check by including properly prepared beans in our diet. I know this is true because I love love love beans (and legumes) and not only still fit even my snuggest pants, I find that my athletic performance is enhanced when consuming these humble treats. I love adding beans to soups but my ultimate favorite way to enjoy beans is a bowl of refried beans, preferably fried up in bacon fat. As any honest Googler knows, we can find all kinds of conflicting advice when it comes to the optimum foods for health. I trust my body and welcome the long history of bean consumption in healthful populations as further proof that beans are an ideal component to the modern diet.

Economical

When considering your food budget, beans are an excellent way to off-set expensive items such as grass-fed meat and organic produce. A chili featuring properly prepared beans and grass-fed ground meat and organic onions & peppers can feed a crowd for a tiny fraction of the cost of hamburgers for everyone. For the Revivalist Kitchen holiday party, we made a cassoulet that dressed up beans in their finest and took them out in a more glamorous, and budget taxing, incarnation that was so incredibly worth the effort & investment. Beans are incredibly versatile and can be dressed up or down depending on your needs.

Good for you

As far as health benefits go beans are a low-glycemic protein and carbohydrate containing food. Beans contain minerals such as potassium and B-vitamins, plus they offer fiber that serves as a pre-biotic: food for all the good bacteria in our gut that we work so hard to maintain. For someone on a gut healing protocol, the fiber content of beans may further irritate the gut lining and should be avoided during the healing process. I see beans as an excellent food that can be a strong part of a maintenance diet, not always a food for everyone. Also for a person suffering from gout, due to high purine contents some dried beans may cause further flares and may want to be avoided. Proper preparation of beans is non-negotiable when it comes to accessing the health benefits of beans and neutralizing any of the harmful anti-nutrients that beans contain, as well as preventing flatulance.

Preparation is the Key

For maximum health and economical benefits I suggest becoming familiar with cooking beans from dried versus popping open a can. I find the texture of canned beans to be mushy and unpalatable, often the cans contain BPA in the liner, I always prefer sea salt and I do not know of one brand of canned beans that promote the fact that they soak their beans before cooking. Now I know that I am suggesting a method that takes time and pre-planning but it can be done successfully and with the use of a pressure cooker and your freezer, you can prepare large batches of beans with ease and freeze for your convenience. If you do not have a pressure cooker, beans can be cooked on the stovetop, they just take a little more time. Give beans another chance if you have avoided them in the past, by using these steps below you can prepare digestible and delicious beans every time.

Revivalist Kitchen’s Christmas Cassoulet, yummy french traditional cuisine, made with fresh whole food ingredients!

Beans from the Revivalist Kitchen

1. Purchase high quality beans and use promptly. Old beans are a challenge to cook and do not provide equal nutritional value to fresh, dried beans. Bulk bins are a good option here as the turnover tends to be high, not to mention bulk bins are often inexpensive and reduce packaging waste. For an additional treat use heirloom beans from a farm local to you. We made our Christmas cassoulet with some incredible tarbais beans from Rancho Gordo: soaked for 24 hours and cooked in pork broth.

 

2. Soak your beans at least overnight in fresh, pure water. This will ensure even cooking and help to leech some of the anti-nutrient phytic acid from the bean: a form of natural protection for the plant that interferes with mineral absorption.

 

3. Fully cook your beans in bone broth or fresh water, not the soaking liquid. Cooking beans all the way reduces the amount of lectins they contain. Lectins are a type of protein that interferes with digestion and a major reason why beans are not an appropriate part of the diet of some people with leaky gut or other compromises to digestion. Not to mention crunchy, undercooked beans are jut not tasty.

 

4. Even if cooking your beans in a pressure cooker, skim the foam that rises to the top. I always joke that the foam is where the farts are. Juvenile, yes but also effective. Bring the beans and fresh water (or for even more of a nutritional punch cook the beans in broth) up to a simmer, skim skim skim then cook as directed.

 

5. Season you beans after they are cooked or at least towards the very end. Adding salt too early will toughen the skins of the beans. I like to fully cook the beans in the pressure cooker and then salt the beans in the liquid and let it all cool down together.

 

6. For optimum texture, I find that beans are better the day after cooking. They seem to be creamier, with a smoother feel.

How to make beans for easy digestion. Beans are a great source of protein & fiber, read here all about proper bean preperation!

BFF diet free resource library

Keep on cooking!…Click through below for more real food recipes!

Revivalist Kitchen’s Christmas Cassoulet, yummy french traditional cuisine, made with fresh whole food ingredients!

Cassoulet

Delicious Pink Peppercorn Pork Shoulder made with bone broth! AIP, GAPS Diet, & Paleo friendly meal. By Revivalist Kitchen!

Pink Peppercorn Pork Shoulder

Octavia Klein Photography

Fermented Pear Chutney

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Roasted Fig Kefir Ice-Cream

 

 

 

 

 

 

 

 

 

© Copyright 2015 Revivalist Kitchen. All rights reserved.

McCall’s Meat & Fish

McCall’s Meat & Fish

It always feels good when I walk into McCall’s Meat & Fish. You are always greeted with a smile and I like how the main counter is right there in front of you, with a designated section for fish, for meat and for pastry. A cheese case, a spice wall, a dairy cooler and shelves with dust free gourmet dry goods line the perimeter. Against the window on the other side of the front door is a bench that I have used quite a few times and every time I sit there I am thankful for a moment to just chill and gather my thoughts (self, meat, etc).

McCall’s Meat & Fish in Silverlake, CA. The best butcher shop in town! Revivalist Kitchen loves this place!

 

Despite a good amount of my childhood spent in rural Oregon, it was not until I spent time living in Edinburgh, Scotland that I actually went to a stand alone (not in the back of a grocery store) butcher shop. That experience was a practical one: go in, see what they have, order and move along with your package. The stand-alone butcher was my jam from that day forward. What I made for dinner was based on the packages I collected as I wandered up and down the Scottish streets. I fell in love with shopping and cooking like that and have made a point to seek out my favorite places everywhere I have lived.
When I heard a butcher shop was opening in the Los Feliz neighborhood of Los Angeles all the way back in 2010, I had high hopes that I would be able to add a “meat place” to my at the time, very short list of beloved places to get great things to cook and eat.

McCall’s Meat & Fish in Silverlake, CA. The best butcher shop in town! Revivalist Kitchen loves this place!

 

From a practical point of view, I started my personal chef service in 2010 and more than once McCall’s has come through with some obscure, highly desirable, unique item that has made me look like an absolute rock star to my clients. Shopping for quality ingredients lights me up, fires me up and is hands down one of my favorite things about being a cook, both on a personal and professional level. To me, part of the experience of making a wonderful meal is assembling all the ingredients. I doubly enjoy the process when I am able to invest the time and money with a trip to a place that I feel good in like McCall’s.

Octavia Klein Photography

 

It’s the kind of butcher shop that takes me away from the scene of LA and provides a space for me to just straight up nerd out over some high quality meat and fish. I find that escape is refreshing and important, but of equal importance is McCall’s consistent high level of quality, attention to detail, professionalism and all their years of experience.

 

McCall’s has been instrumental in more than one memorable meal I have prepared for my husband, my clients, my friends and myself. And it’s also no accident they have really good stuff. Nathan McCall and Karen Yoo, both went to school at Le Cordon Bleu in Pasadena, CA. Nathan finished the entire program at LCB and Karen focused on the pastry portion of the school program. Although they both attended the same school they actually met in the kitchen at Sona, an innovative and amazing restaurant that was way ahead of its time.

Octavia Klein Photography

 

They both worked their way through some truly badass kitchens, namely “Daniel,” a three Michelin starred joint my husband had the amazing experience of also spending time in. At Daniel, Karen, worked under Dominique Ansel who is now known for inventing the famous cronut. They also have worked at Campanile with Nancy Silverton, Azark in Spain and the list continues!

 

In any aspect of the restaurant business there is just no time. As Nathan says, “you have to think ahead, or else nothing will get done.” So on a one-month break at Daniel, Nathan proposed to Karen. During that brief moment they decided they wanted to move back to California and get the wedding rolling. Within a four month window they flew to Hawaii, got married, moved back to Los Angeles and settled back into California.

Octavia Klein Photography

Originally, Nathan & Karen had planned to open a restaurant, but after a year of looking for restaurant spaces that were very expensive and even more expensive to build into, they decided to go with something a little more low key. It was also very important to both of them to be the sole investors. They did not want to go down the road of having the pressure of investors. They also knew the restaurant biz could be pricey.

 

As well, Nathan did a lot of recipe development during the time while looking for a restaurant space and found he had to travel to a lot of different specialty stores to find ingredients. Living in NY they liked going to the butcher and fish markets and thought, why not combine the two and be the place that has these hard to find quality ingredients!? A Chef driven atmosphere where one can find ingredients you can’t get other places. They started the butcher business with a restaurant mentality and McCall’s Meat & Fish was born! They opened their doors January 2010 and expanded with the bakery in 2012.

 

This married couple-shop owners-chef duo is working as smoothly as butter. To me a good leader is not always defined by how they behave, but it’s how the members of their team behave. It seems very clear that this team is encouraged to have and voice their own opinions, and to take the time to discuss the food with their customers. Plus, they have the knowledge to answer even the random questions someone like me comes at them with.

McCall’s Meat & Fish in Silverlake, CA. The best butcher shop in town! Revivalist Kitchen loves this place!

 

Nathan actually grew up around 60 acres of all varietals of plants. His Father owned a nursery in Fresno. As he says, he’s a country boy, “I’m not a Silverlake hipster butcher!”

 

This is not the butcher shop that will suggest you go home and throw it all in the crockpot. Nathan & Karen know technique, they respect their clients love of food and they deliver exactly what they say and they stand by what they sell. I really, really, really, appreciate that! I have never felt like I was given the wrong advice or sold the wrong product after a trip to McCall’s. Coming home and staying happy with my purchases from start to finish is crucial, my end result is always as enjoyable as the experience of shopping there itself. The entire team at McCall’s loves this type of interaction with their customers and it’s what makes them stand out as a butcher.

Octavia Klein Photography

 

 


Professionally, I have needed to come to McCall’s Meat & Fish just for a rare product. Rabbit is not always easy to get and one of my client’s had made a request for it. With a phone call I was able to order the rabbit, run in and get it super efficiently, then freeing me up to begin freaking out about how I was going to then cook said rabbit. In the end the rabbit was delicious, McCall’s kept me and my client well supplied and in the future I know where to go when I just happen to need some rabbit (which makes a gelatinous, delicious and aromatic broth, by the way).

 

McCall’s Meat & Fish walks the perfect balance between no-frills and all the frills that any cook may need. If you need espelette pepper, foie gras, quail eggs or pork cheeks, they may just be fully stocked, or you can order it ahead of time and they will source it for you. Karen makes some mind blowing pastry that tempts me to no end: it’s as tasty as it looks. For the Real Food minded McCall’s has a decent supply of broth making bones and parts, but that is not really their thing.

Octavia Klein Photography

 

The 100% grass-fed at all costs is not a big part of the McCall’s philosophy, because this can make the meat tougher and leaner, and that changes the flavor profile. You don’t get that nice fatty marble that adds flavor to your meat from grain fed cows. Although they do offer some cuts that are 100% grass fed.

 

They do believe in antibiotic and hormone free meats and prefer meat that has been humanly raised. Including when the cow is introduced to grains. The majority of these farmers who stuff their meet with antibiotics and hormones also start feeding the calves grain at three weeks. The farmers that McCall’s sources from don’t introduce grain until the calves have fully developed and are able to digest it, which is around 9-12 weeks. The cows are growing at a natural rate and you get a better product in the end.

Octavia Klein Photography

 

Since Revivalist Kitchen is where taste and health meet: we appreciate a space that allows us to feel safe with our choices when it comes to preparing Real Food that is as good as it looks and tastes. At McCall’s Meat and Fish we get to come in and buy what we fancy, without feeling limited by self-imposed rules and dietary requirements. Recently we ordered two very large buckets of duck fat and about 12 duck to make duck confit for our Harvest Dinner! Check out that post here.

 

McCall’s lovely array of retail, gourmet, ingredients, is as well set at a very high standard. As Nathan said, “I’m not going to sell something just for the sake of selling something. If I can’t stand behind this product I’m not going to sell it. Just because it’s organic, or it’s local, or it’s this or it’s that. If I eat it and I don’t like it or I’m not excited about it I’m not gonna sell it! I want people to be confident and have a sense of comfort, even if it’s something they never tried before, knowing it will be a good product coming form McCall’s.”

 

I applaud the choices that Karen & Nathan make in regards to their business. They have a clear point of view that comes from having the experience needed to develop their own philosophies on what is good food, while not being overly swayed by the ebb and flow of trends in both the culinary & nutritional worlds. What McCall’s provides to me is more than just good meat: they foster a sense of community that inspires me and allows me to develop my own philosophies. Keep up the good work over there, Revivalist Kitchen loves you.

© Copyright 2015 Revivalist Kitchen. All rights reserved.

 

Octavia Klein Photography

Got any questions? Leave a comment below!

BFF diet free resource library

Keep on cooking!…Click through below for more real food recipes!

Delicious Pink Peppercorn Pork Shoulder made with bone broth! AIP, GAPS Diet, & Paleo friendly meal. By Revivalist Kitchen!

Pink Peppercorn Pork Shoulder

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Cassulet

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Duck Confit

Beef Bone Broth

Beef Bone Broth

Brodo

Brodo

Everyone’s been talking about this wonderful, little, walkup window, known as Brodo, where you can get bone broth to go, so I had to check it out for myself! It was on the top of my list for my New York trip. The concept is amazing! A little walk up window in the back of Hearth Restaurant, where you can grab a cup of nutritious bone broth! I’m not a big coffee drinker–yes, I’m one of those weirdoes’­­–but sometimes you want that hot cup of love in the morning without feeling jacked up on caffeine.

What better way then with some super delicious, very nutritious bone broth! This stuff warms the belly and is packed with healing nutrients! Plus you can add in all kinds of healthy yumminess to the broth. You can add in things like fermented beet juice and get that extra kick of probiotic. Or garlic puree, which has a ton of health benefits. Turmeric a beautiful natural anti-inflammatory. Plus, bone marrow that is full of essential fatty acids, vitamins, minerals, lipids and helps improve brain function! I’d say that’s better way to start your day, then a coffee crash!

Octavia Klein Photography

 

Cece, was at the widow helping us carefully pick our broth. My bestie, Robin, went for chicken broth and added chili oil and coconut milk…quite a lovely combo I must say! For myself, I tried the gingered grass-fed beef broth, truly a delicious cup o’ broth! They also have home sized, cold, to-go, broths, so you can stock up on broth at homeIMG_8269

 

There are so many benefits to drinking bone broth! Bone broth is mostly known for gut health, the rich gelatin is healing and sealing your gut lining, which has been damaged over the years of processed foods–yes, we all have indulged in the process foods craze of the 80’s & 90’s, and now we are all paying the price. Time to clean it up and heal that gut!

We are all striving to look our best and some of us are striving to turn back the clock. Bone broth is full of collagen! Yes, you can find some very expensive products that you can slave on your face, but why not get the collagen juices flowing from the inside to the outside of your whole body! After a week of drinking bone broth, my skin felt like velvet it was so soft, my nails are super strong and growing out of control and even my hair dresser wanted to know what I was doing differently when I walked out of her salon with shiny beautiful hair! This is no joke kids!

Bone broth is like a vitamin supplement on crack! It’s full of glucosamine, which protects your joints. Bone broth has glycine, which will help get you a good nights sleep. It’s packed with minerals that will heal the immune system, including autoimmune diseases. Bone broth is good for your bones–pun intended­–phosphorus, magnesium and calcium all build stronger bones.

Wouldn’t it be awesome to have walk up bone broth windows everywhere!? It’s up to all of us to start the bone broth revolution! In the meantime you can make your own bone broth from one of our recipes here 🙂

© Copyright 2015 Revivalist Kitchen. All rights reserved.

How did the recipe turn out? Got any questions? Leave a comment below!

BFF diet free resource library

Keep on cooking!…Click through below for more real food recipes!

McCall’s Meat & Fish in Silverlake, CA. The best butcher shop in town! Revivalist Kitchen loves this place!

McCall’s Meat & Fish

Octavia Klein Photography

Stone Barnes

Harvest Dinner, a non-traditional take on Thanksgiving. Featuring Duck Confit, celery root puree, fermented chutney & delicious sides by Revivalist Kitchen.

Harvest Dinner

Kombucha Jello

Kombucha Jello

Fish Broth

Fish Broth

Unlike meat & poultry stock, fish broth is quick to make from start to finish. Using milder flavored fish such as cod, bass, snapper, sea bream or branzino, make the best broths in my opinion. I find broth made from oily fish way to strong for my tastes. The heads, collars, and bones make a gelatinous broth that can be used to cook legumes, (I cook lentils in fish broth and serve with the filets of the fish I reserve and pan sear) or used as the base of a soup or sauce. Shrimp, crab and lobsters shells are a great flavorful addition to fish broth and are an economical way to get the most out of your fish counter investments. I always look for wild caught fish from abundant species. Bright eyes and red gills are a sign of freshness but I usually ask to give the fish a sniff before it’s wrapped up. Your friendly fish monger may also be willing to save you bones from whole fish they break down into filets, so go ahead and ask and you may even score some for free.

 

Octavia Klein Photography

Fish Broth

1 whole fish, gutted with head and tail intact (around 2 pounds)

Fresh clean water, around 2 quarts

Aromatics such as bay leaves, peppercorns, and my personal fave, fresh horseradish

1 carrot

1 onion

2 stalks of celery

2T sea salt

 

Add ingredients to pot and bring up to a simmer. If using whole fish, after 15 minutes pull out fish and remove cooked meat. Return bones to pot, add additional ingredients and simmer 30-45 minutes more, strain and reserve broth.

 

Gelatinous Fish Bone Broth and Erin's fish soup recipe. Paleo, GAPS, AIP, & Ketogenic diet friendly! Click through to access your FREE bone broth tutorial video!

 

Erin’s Favorite Fish Soup

1 whole tai snapper or black cod, cooked according to above directions. Cooked broth & fish reserved.

2 leeks. on the smaller side

2 carrots, peeled and sliced

1 small bulb fennel, chopped

2 Tablespoons grated fresh horseradish root (but feel free to go nuts or scale back depending on your horseradish tolerance) ginger is a good substitute here if horseradish is not your jam.

2T celtic sea salt (I love my salt)

 

Cut leeks down the middle and rinse away any dirt or grit. If leeks are really dirty, rinse then slice leeks halves again, chop leeks roughly and put into a bowl of water, leeks will float & dirt will sink. Skim leeks off the surface of the water (don’t dump into strainer as all the dirt will just go back on top of your leeks). Peel and grate your horseradish root. Bring your strained fish broth up to a simmer and add the sea salt, carrots, fennel, leeks and horseradish. Taste for seasoning and adjust if necessary. Simmer until leeks look translucent and vegetables are soft. Add reserved fish, return to simmer for one minute and serve. Soup can be finished with more grated horseradish and some chopped fennel fronds.

© Copyright 2015 Revivalist Kitchen. All rights reserved.

How did the recipe turn out? Got any questions? Leave a comment below!

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Pumpkin Custard

Pumpkin Custard

Revivalist Kitchen’s Christmas Cassoulet, yummy french traditional cuisine, made with fresh whole food ingredients!

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Fermented Pear Chutney

Kombucha Jello

Kombucha Jello

Erin’s mmm-Chicken Soup

Erins’ Mmm-Chicken Soup

Octavia Klein PhotographyOne of my favorite things about being on the broth train is how easy it can be to make an awesome meal, like Erin’s mmm-Chicken Soup! I admit prepping the broth can be a bit time consuming, but once you find a method that allows you a constant supply of broth, meals are deliciously streamlined. ANYONE CAN EAT THIS SOUP AS OFTEN AS THEY LIKE EVERY DAY. Maybe I spice it up a little with some cayenne, avocado, fresh herbs or add even bolder flavors like fish sauce, coconut aminos & ginger.

 

I just can not get enough chicken soup. Here is my basic, make you say “mmmmmchickenmmmm” just can’t get enough of Erin’s Chicken Soup. This soup, is loaded with tons of Real Salt, which makes it mineral rich and flavorful. I enjoy mine with a probiotic beverage like blueberry water kefir soda on the side–this is my idea of a good time. I know that this soup tastes especially awesome after a sweaty workout or for those avoiding sugar.

BFF diet free resource library

You can substitute all kinds of greens in this soup: bok-choy, kale, swiss chard, mustard greens…. HOWEVER, my go to is plain old green cabbage. This soup will give you a very new appreciation of the tasty satisfying sweetness I love about green cabbage. Plus cabbage is cheap. It can last in your fridge for days upon days (even unwrapped with a big chunk cut out of it as I can be known to do) and like the other veggies I put in: mushrooms, carrots & onion, cabbage is loaded with vitamins. This soup is gonna make you say– mmmChicken with joy, because it tastes as good as you get to feel when you eat it. Broth it up, my dears, broth it up.

Octavia Klein Photography
Erin’s Mmm-Chicken Soup

2 C Cooked Chicken, pulled or chopped
*I mainly make this soup conveniently using the meat leftover from broth making or I roast up a few well salted chicken thighs with a little Fat at 425 for 25 minutes. To me, roasting the chicken on the side, pulling the meat and adding the meat to the soup at the end has the best flavor, plus I snack on the crispy skin and use the bones in another batch of broth. Another option is to cook the raw chopped chicken directly in the broth with the soup, if you had some chicken breasts to use up this method could be ideal.

2 C Mushrooms, wiped with a damp cloth, quartered or sliced raw
3 Carrots, peeled & sliced
3 Celery Stalks, rinsed, trimmed and sliced
1 Yellow Onion, chopped
1/4 Green Cabbage, chopped or green of choice
3 Bay Leaves (I’m obsessed and love love love the flavor of bay leaves, aka laurel)
2 Qts Chicken Bone Broth
Real Salt to Taste
3 T Cooking Fat of Choice ( I use what I got and if I have duck fat I use that for sure)

Revivalist Kitchen Paleo Recipe Booklet

Heat a sturdy pot over medium high flame then add fat to melt followed by the mushrooms. As my husband like to say, I fry ‘em up till they are golden brown. It takes around 8 minutes or so for the mushrooms to be cooked to my liking so I usually prep my other veggies at this time. If needed add more fat to the pan, enough to lightly coat the bottom along with the vegetables and add the onion and cook for 2 minutes until the onion softens.

Next add the carrots and celery and toss with the onions and mushrooms and cook for 2 minutes, this is when I usually cut the cabbage. To the pot add the bay leaves, Real Salt & the chicken broth and bring up to simmer and cook around 5 minutes or until the veggies are beginning to soften. I finish the soup by adding the cabbage and cooked chicken and taste for seasoning. Once the cabbage is cooked you have soup for your bowl, soup to share, and soup for later.

Octavia Klein Photography

© Copyright 2015 Revivalist Kitchen. All rights reserved.

How did the recipe turn out? Got any questions? Leave a comment below!

 Revivalist Kitchen Paleo Recipe Booklet

Keep on cooking!…Click through below for more real food recipes!

Delicious Pink Peppercorn Pork Shoulder made with bone broth! AIP, GAPS Diet, & Paleo friendly meal. By Revivalist Kitchen!

Pink Peppercorn Pork Shoulder

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Beef Bone Broth

Kimchi

Kimchi

Revivalist Kitchen’s Christmas Cassoulet, yummy french traditional cuisine, made with fresh whole food ingredients!

Cassulet

Beef Bone Broth

Bone Broth

Bone Broth

To make a perfectly good basic bone broth a few things are important: high quality joints and bones, pure clean water, sea salt, apple cider vinegar and a pot to put it all in (see our post about broth gear here.)

The idea behind the broth is to not only to extract the marrow, collagen and minerals from the bones & joints but a good broth is the base of many delicious meals. By consuming bone broth regularly your health will improve as your digestion is aided by all the nourishing liquid. Aches & pains will be reduced and a new level of beauty, inside and out can be attained. I know, that’s a big claim, but we’ve seen the results first hand. I believe in broth because it works for me, it works for my clients and it works for my loved ones. If you want to lose weight, look awesome and feel your freaking best, eat bone broth-based soup, breakfast, lunch and dinner and watch as you change before your very eyes.

Sounds too good to be true. I know. I had my own doubts until I felt, I saw and I understood just how powerful the traditional style foods, namely bone broth truly are. In your quest for personal greatness, having a bone broth based diet can give you the energy to kick some serious booty and look awesome in the process.

Now this broth does not come in a can, or a box. It is not shelf stable and rarely can it be purchased for a reasonable price (trust, I tried to indulge my passion with a broth based meal delivery program and man is it time consuming.) Having the right tools can really help streamline and speed up the process.

Before jumping into broth 24-7 read about Broth here. It is powerful and needs to be treated with respect! If following the full BFF Protocol you can expect to have a period of time of feeling like crap, because your body is detoxing. Don’t give up and remember that Broth is the foundation of a nourishing diet.

BFF diet free resource library

Beef Broth

2 large pieces of beef shank

2 oxtail

2 knuckle bones

2 marrow bones

Cider vinegar, sea salt, filtered water

Tip: To make a perfectly good basic bone broth a few things are important: high quality joints and bones, pure clean water, sea salt, apple cider vinegar and a pot to put it all in. See our blog post for a detailed list of broth cooking devices http://revivalistkitchen.com/broth-gear/

Add all ingredients to your pot or cooking device, add enough water to cover bones. For a super clear broth bring up to a boil and skim the scummy bits that float to the top and discard. If cooking in a crock-pot or are not really worried about it you can totally skip this step and your broth may be a bit cloudy, but still nourishing & tasty. Cooking times for broth depends on what device you’re cooking in. Large pot: at a low you can cook your broth up to 24 hours. Pressure cooker: 90 minutes. Vita-Clay or Crockpot: 8-12 hours and often we ladle off finished broth and top off with new bones and fresh water (and start a new batch re-cooking the first batch of bones to extract all the nutrients out.)

Octavia has a killer little dual pressure cooker and slow cooker in one by Breville, that I would say should be the investment if you are buying broth gear for the first time.

Tip: For a richer more flavorful broth brown any meat and roast any bones in a 425 degree oven for around 45 minutes to an hour. If roasting bones deglaze roasting pan with water to scrape up any tasty bits left in the pan and add to the big pot.

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Chicken Broth

1 whole chicken

1 chicken neck

4-6 chicken feet

(If you can’t find feet or heads then use 4-6 chicken wings)

1 tbls Cider vinegar

1 tsp sea salt

filtered water

Add all ingredients to pot, add water, bring to a boil, skim if desired and cook. I let the chicken cook until done (about 30-40 minutes), remove the meat then add the carcass back into the pot to be finished for 90 minutes in a pressure cooker, or 4-6 hours in a slow cooker, or stovetop simmer for 12hours or more. Download our chicken broth video tutorial here.

Chicken Broth is my all time favorite. I love chicken soup and prefer chicken broth above all others. I buy chicken just for broth making or using cooking leftovers or even do mixed batch broths with leftover chicken bones, a few beef knuckle bones and some chicken feet. No matter what you choose, know that smaller chicken bones cook in less time and you can have quite a flavorful soup starting with a whole chicken and some veggies and within 45 minutes of cook time you have dinner. For maximum health benefits, when cooking any meal start with a dense gelled bone broth and use that to cook your food and you are in superhero territory.

Fish Broth

Fish broth can be delightful if done right and horrible otherwise. Thankfully it is easy to do it right. First off trust your nose: if it smells fishy long cooking will only make it smell fishier and perfume your surroundings in the process. I’d avoid making fish broth from really oily or fatty fish as they can be a bit funky for my taste. I prefer whole gutted fish, scaled and I simmer the fish until the meat is cooked and remove the meat from the bones. I add the bones back to the pot and gently simmer for 45 minutes to an hour. I love to enhance my fish broths with fennel, ginger, bay leaves, wine, citrus, horseradish, or leeks. With fish broth even at shorter cook times gel nicely, I have had a broth that I made with a snapper completely gel. Sometimes I add the meat back into the veggie and fish broth for soup or strain off some broth and cook tiny black lentils for a serve with seared fish filets on top. We have a great Fish broth recipe here.

Pork, Lamb, & Game

I have had some wonderful pork broths, and smelled some pork broths that reminded me of pee (true story and not sure why but it was a restaurant kitchen and they made it every day and it always smelled the same and it wasn’t just me that thought it.) I have made a lamb broth that smelled so gamey it kinda grossed me out and I chucked it and made other lamb broths that are out of this world. I have made the most elegant rabbit broths you can imagine. As always start with the freshest highest quality meats and bones and know that long cook times are only going to enhance existing flavors and odors. And don’t be afraid to experiment if you have the bones…….

But Wait there’s More!!!

Tips, tricks & such:

You can cook your broth with vegetable peelings and scraps for flavor. (Not old crusty ones, but fresh carrot trim and onion ends plus some celery tops, etc)

Broths love dried seasonings: mushrooms, kombu, dehydrated vegetables

I love adding lots of bay leaves to my broth

Mixed meat broths rock. Take all your left over bones from different meals, store in a freezer bag and when you get a full bag, make a mixed broth!

You can’t make good broth from bad bones. Make sure your eating high quality, organic, meat bones.

Keep the broth hot when cooking

Cool the broth quickly to help keep from spoiling. You can do this with an ice bath for the pot or  a frozen metal water container (no paint or writing on container.)

Reserve the Fat for cooking. Once broth has cooled, skim off that fat cap and reserve for later.

If your meat is bad, spoiled, rancid, rotten: chuck it and chuck it now. Move on.

© Copyright 2015 Revivalist Kitchen. All rights reserved.

How did the recipe turn out? Got any questions? Leave a comment below!

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Gelatinous Fish Bone Broth and Erin's fish soup recipe. Paleo, GAPS, AIP, & Ketogenic diet friendly! Click through to access your FREE bone broth tutorial video!

Fish Broth

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Broth Gear

Broth Gear

Broth Gear

Pros & Cons of the best broth making gear. Paleo, GAPS, AIP, & Ketogenic diet friendly. Click through to read recipe & get your FREE bone broth tutorial video!

To make good broth you need the proper tools, at minimum a big pot and a stove. However, consistently consuming broth at every meal means a lot of broth will be consumed and with only a pot, no matter how big it is, your broth making experience will quickly grow tedious. I suggest investing in the proper gear to make broth making as streamlined as possible.

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Best: A countertop pressure cooker/slow cooker duo with a stainless steel insert.

Pros: It can be left unattended
Multiple Settings
Low Toxin exposure through stainless steel
Does not heat up your kitchen when in operation
Easy To Clean

Cons: $$$
Takes up Counter Space
Limited Volume Capacity
Does Not Boil For Skimming

Good: Vita-Clay or Clay insert slow cooker

Pros: It can be left unattended
Doubles as rice cooker
Low Toxin exposure through clay insert
Does not heat up your kitchen when in operation
Easy To Clean
Decent Customer Service
Replacement Parts avail for $$
Easy Open during operation

Cons: $$
Takes up Counter Space
Very Limited Volume Capacity
Does not boil- cannot skim broth
Lots of parts that can be broken or lost- cord is separate, clay insert is delicate

Good: Stainless Steel Pressure Cooker

Pros: Quick cooking
Versatile
Available in large volume
Easy to Clean
Easy to Use
Relatively Inexpensive
Can bring up to a boil lid off to skim

Cons: Operator Error can end in explosions
Cannot be left unattended
Intimidating to use the first few times
Can be noisy
Takes awhile for the pressure to fall/not easy open

Good: Large Stainless Steel Pot

Pros: Versatile
Durable
Easy to Maintain
Many Kitchens already have one

Cons: The question about leaving it unattended is not ‘can you’, but ‘should you’. I have seen restaurants with a giant burner and a giant pot leave stock simmering overnight, then locking the door and turning off the lights behind them without a care in the world, every single night. I personally have set off my carbon monoxide detector in the middle of the night while making 10 GAL of Broth in my big pot. It also can make your kitchen seriously hot and steamy to have broth bubbling, no matter how gentle the simmer, which can be good at certain times (making my turkey stock in a big pot and baking pies, in the days building up to Thanksgiving, is my jam).

Options that work but are not so great: Sorry guys but a lot of Crock-Pots have lead in the liner. Non-stick or Teflon lined pans leach chemicals into food and aluminum cookware also contaminates your food with unhealthy heavy metals. You can tell an aluminum pot by weight: if it’s light for it’s size it’s more than likely aluminum. Price is another indicator. Aluminum is cheap while stainless steel packs some serious heft both in weight and has a higher price tag to go along with it.

© Copyright 2015 Revivalist Kitchen. All rights reserved.

How did the recipe turn out? Got any questions? Leave a comment below!

BFF diet free resource library

Keep on cooking!…Click through below for more real food recipes!

Beef Bone Broth

Beef Bone Broth

Mmmm Chicken Soup

Mmmm Chicken Soup

Gelatinous Fish Bone Broth and Erin's fish soup recipe. Paleo, GAPS, AIP, & Ketogenic diet friendly! Click through to access your FREE bone broth tutorial video!

Fish Broth

Delicious Pink Peppercorn Pork Shoulder made with bone broth! AIP, GAPS Diet, & Paleo friendly meal. By Revivalist Kitchen!

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Beef Bone Broth

Beef Bone Broth

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The idea behind the beef broth is to extract the marrow, collagen and minerals from the bones & joints. A good broth is the base of many delicious meals. By consuming bone broth regularly, your health will improve as your digestion is aided by all the nourishing liquid. Aches & pains will be reduced and a new level of beauty, inside and out, can be attained. Read all about the benefits of bone broth here.

Start with some nice, quality, grass-fed beef, knuckle bones, marrow bones, and beef shank. You can either make the broth from uncooked bones.

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Or, for a richer more flavorful broth, brown the meat and roast bones in a 425 degree oven for around 45 minutes to an hour. You can also drizzle with olive oil and and sea salt before roasting.

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If roasting bones, deglaze roasting pan with filtered water to scrape up any tasty bits left in the pan and put over medium heat right on the stove. Presto!  

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Then add the deglazed bits of yummy and water to the pot you’re cooking the broth in, add sea salt and splash in that apple cider vinegar!

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Now you’ll want to cook the bones for about 20 minutes or so. You will begin to see scummy bits that float to the top. This is just coagulated blood. You will want to skim this stuff out of the pot.

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Feel free too add some carrots, celery, and onion to the pot for extra flavor. But you can also just cook plain old bones, it still has a yummy flavor.

_B6A1103 copyCooking times will vary on what method you use to make your bone broth(see our post on broth gear here.) Stove top can take 12-24 hours. Vita Clay or Crock pot can take 5-6 hours. The quickest, and in my option the most efficient, is the pressure cooker that takes about an hour or 90 minutes.

Once the broth is finished you’s want to place it in a glass container and let it cool down before putting it in the refrigerator. After it’s been refrigerated the fat and broth will separate, the top layer is the fat, you will want to reserve that for later recipes to come…

 

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Beef Broth

2 large pieces of beef shank

2 knuckle bones

2 marrow bones

splash of cider vinegar, sea salt, filtered water

Cover bones with water, add a splash of vinegar and a spoonful of sea salt. For a super clear broth bring up to a boil and skim the scummy bits that float to the top and discard. If cooking in a crock pot or not really worried about it you can totally skip this step and your broth may be a bit cloudy, but still nourishing & tasty. If you skimmed now is the time to add any veggies or seasonings that may have be removed as you skimmed. At a low simmer in a big pot you can cook your broth up to 24 hours but I do it in 90 minutes in a pressure cooker for large batches and in my vita-clay (like a crock-pot) 8-12 hours and often ladle off finished broth and top off with new bones and fresh water (and start a new batch re-cooking the first batch of bones to extract all the nutrients out.) Octavia has a killer little dual pressure cooker and slow cooker in one by Breville, that I would say should be the investment if you are buying broth gear for the first time. Check out our post on broth gear here.

Tip: To make a perfectly good basic bone broth a few things are important: high quality joints and bones, pure clean water, sea salt, apple cider vinegar and a pot to put it all in. 

© Copyright 2015 Revivalist Kitchen. All rights reserved.

How did the recipe turn out? Got any questions? Leave a comment below!

BFF diet free resource library

Keep on cooking!…Click through below for more real food recipes!

Revivalist Kitchen’s Christmas Cassoulet, yummy french traditional cuisine, made with fresh whole food ingredients!

Cassulet

Delicious Pink Peppercorn Pork Shoulder made with bone broth! AIP, GAPS Diet, & Paleo friendly meal. By Revivalist Kitchen!

Pink Peppercorn Pork Shoulder

Gelatinous Fish Bone Broth and Erin's fish soup recipe. Paleo, GAPS, AIP, & Ketogenic diet friendly! Click through to access your FREE bone broth tutorial video!

Fish Broth

Mmmm Chicken Soup

Mmmm Chicken Soup