Bone broth is one of those "buzz words" that you hear a lot about in the real food world. So what is it and what is the difference between 1) broth, 2) stock and 3) bone broth?
1) Broth is made with a small amount of bones and simmered for 45 minutes to 2 hours.
2) Stock is made from roasted bones and simmered for around 3 - 4 hours.
3) Bone broth is made from roasted bones that is simmered for 8 - 24 hours to get the gelatin and trace minerals out of the bones.
Bone broth is easy and economical to make. It's also very good for the gut, skin, etc. Read Benefits of Bone Broth for more information. I love making bone broth in my Instant Pot because it only takes 2 hours on maximum pressure (vs 24 hours in the crockpot or on the stove). I have the Instant Pot DUO60 6 Qt 7-in-1. If you don't have an Instant Pot, you can easily make bone broth in a crockpot (very easy) or on a stovetop (but I personally wouldn't feel safe leaving the house or going to bed with the stove on). So far I've only made chicken and turkey bone broth but you can also make beef. Scroll down for how I make my Instant Pot Bone Broth, but first, here's how to cook a whole chicken in the Instant Pot (because that's where I get my bones). Note: if you're new to the Instant Pot and want basic instructions, see Instant Pot 101.
Whole Chicken in the Instant Pot
Instant Pot Bone Broth
There are many recipes that you can use bone broth for besides soup.
40+ Recipes That Use Bone Broth (and not one of them is soup!)
I don't have a good way to take pictures for my blog except my phone, so here are some other tutorials and recipes with beautiful pictures!
Instant Pot Bone Broth Tutorial
Chicken Start to Finish: Roasted Chicken & Bone Broth Recipes
Please comment below if you make bone broth and how you use it! Thank you for being a valuable reader!
Does your Valentine love coconut? You're in the right place! "Coco-Roons" are one of my favorite sweet treat recipes. They are really easy to make and are so decadent. They are a great source of healthy fats and low in sugar. They are also gluten free, dairy free and paleo. You can buy Coco-Roons at the health food store but they aren't cheap (often $7.99 a bag!). The ingredient list is so simple so I thought why not see if I could just make them? So, one day I googled "copycat" Coco-Roons and this is the recipe I found! Now it's one of my go-to recipes especially for holidays.
Recipe adapted from One Ingredient Chef
1/3 cup coconut butter (expensive to buy, more economical to make yourself)
1/3 cup almond flour*
2 tablespoons maple syrup
2 tablespoons cacao nibs (optional)
1 teaspoon vanilla extract
1/8 teaspoon sea salt
1) Soften the coconut butter. Coconut butter is puréed coconut, so it will not melt like coconut oil, but it will soften into a thick liquid. I keep my homemade coconut butter in a glass mason jar so I use a water bath (place glass jar in a sauce pan with a small amount of water and heat on low) to soften it. If the coconut butter is freshly made (I use my Vitamix), it will already be liquid. You can also microwave for a few seconds to soften.
2) Stir in the rest of the ingredients until combined. See below for several other flavor options.
*Note: Almond flour is finely-ground almonds (almond flour is blanched almonds without skins; almond meal is with skins and will be darker) . If you don’t have this ingredient, add whole almonds to a food processor and grind into a powder (but don't process too long or you'll have almond butter).
3) Coconut butter is very rich so it is important to make small serving sizes. I use a small stainless steel cookie scoop like this but you can also use a tablespoon to measure the perfect size then roll into a ball. These can be eaten room temperature, but they hold together much better after chilling for an hour or two to firm up. Tip: refrigerate on non-stick paper like parchment. You can also easily double or triple this recipe and freeze if you have leftovers.
Other Flavor Ideas
I have made all of the following flavors below (less the cacao nibs) and they are all a big hit! Using the base recipe above (less the cacao nibs), try one (or more!) of the following options:
I hope your coconut loving Valentine loves this sweet treat!Any other flavor ideas? Please share in the comments below! Thanks for reading!
It's "that" time of year again. Cold and flu season, ugh. One of the ways I try to combat illness is with Young Living essential oils. Now, I know there are a lot of opinions out there about using essential oils and which ones are the best. I promise on this blog that I won't recommend anything that I haven't personally trust and have tried myself.
When I was first looking into essential oils a few years ago, I researched the options out there and decided to go with Young Living. I was impressed by their high quality standards and their Seed to Seal process. They even own a lot of their own farms! Here's a PDF that talks about what makes Young Living different than other essential oil companies.
When I decided to go with Young Living and I bought my starter kit, there was a lot to learn and I'm still learning! It's important to know how to use oils properly, especially because the highest quality oils are the most potent. See Young Living's Essential Oil Safety Guide. I personally don't ingest them internally because I have a sensitive system. But I know many people who do. So my word of advice is, if you do decide to ingest them internally, only use the highest quality oils and always dilute them (in water or with oil). This could be a whole blog post on its own. On a side note: I highly recommend buying a starter kit (yes, I am biased). You not only get a diffuser, but a special assortment of oils to get you started. Here's a link on how that process works, but contact me with questions and I will walk you through the process. If you do order a starter kit through me, I send you some awesome freebies including a book and a “recipe” booklet :).
Here are the oils that I use when I feel like I'm coming down with something or have been exposed to germs and want to boost immunity.
Thieves - this is a "hot" oil (see the Safety Guide above for an explanation) that needs to be diluted with carrier oil.
Frankincense - an expensive oil (good enough for baby Jesus!) but, in my opinion, one of the best. It’s very diverse.
Oregano - another “hot” oil that needs to be diluted. Only apply topically if you don't mind smelling like a pizza (not for diffusing). ;)
See below for combinations that I use in my diffuser and/or topically (diluted). You can also make a roller bottle with carrier oil for ease of use. Note that Frank means Frankincense. I hope you stay healthy this winter!
Disclaimer: The contents of this website, such as text, graphics, images, and other material contained on this website are for informational purposes only and do not constitute medical advice; the contents are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Being a "real food" fanatic, I cook as much as possible from scratch. I also try to avoid toxic chemicals as much as possible. That means I gravitate towards kitchen gadgets/tools that reduce the amount of time I spend in the kitchen and are "green". Here are some articles to read more about that topic:
12 Ways to Avoid Toxins in the Kitchen
5 Hazardous Chemicals to Ban for a Healthy Kitchen
My Top 5 kitchen gadgets (it was hard to choose just 5!) that make my life a little easier:
1) Instant Pot
I have the 6 qt 7-in-1. The above link is the newest version which is a 9-in-1. Replaces my slow cooker and rice cooker plus now I have a yogurt maker! If you want to wait for a deal, they often go on sale for Black Friday and Amazon Prime Day.
I'm dairy free so here's the recipe I use for coconut yogurt. Here's my Pinterest board for more Instant Pot recipes. There's also several Facebook groups you can join and search posts - Instant Pot Community, Instant Pot Pressure Cooker Meals, Gluten Free Instant Pot and Vitamix and Instant Pot.
Makes the smoothest hummus, nut butters, smoothies and puddings/mousse. You can also heat soup right in the blender! Expensive, but worth the investment, in my opinion.
Here's my Pinterest board for Vitamix Recipes. There's also a Facebook group you can join - Vitamix Enthusiasts.
3) Stainless steel pans
This set of pans is very economical (this is the set I own) and easy to clean (vinegar works great to remove anything stuck on it).
4) Cast iron pans
Can also be used in the oven. Use these handles and these handles (for stovetop only) to avoid burns from the hot handles.
5) Mini food processor
I use the Vitamix for most things but it requires a certain amount of volume to spin properly. This is great for small jobs.
Here are some other ideas for kitchen gadgets (some on my wish list):
Smart Kitchen Gadgets for Simplifying Cooking from Scratch
What kitchen gadget can't you live without? Please feel free to comment below!
Write my answer plainly on tablets, so that a runner can carry the correct message to others. This vision is for a future time. It describes the end, and it will be fulfilled. If it seems slow in coming, wait patiently, for it will surely take place. It will not be delayed.” Habakkuk 2:2-3
A vision board is a way to visually display images or quotes to be motivating, inspiring and uplifting. The purpose is to help you achieve any goals, improve an area in your life or just feel more positive. I'm not an expert on this subject, but I'll give you some tips and links on how to create one for yourself. :) There are no set rules for how to create a vision board but you'll want to make a few decisions:
1) Physical or virtual vision board?
Physical could be a cork board, poster board or magnetic board (or any other type of object) where you can place pictures, quotes, etc. You can either permanently affix by using glue or have a "flexible" vision board by using pins or magnets (depending on what you chose). Virtual could be using Pinterest (see the link for mine) or creating one on Canva.
2) What things do you want to accomplish this year or an area where you want improvement?
Decide on which goals you want to set. These can be in any category of life - spiritual, professional, physical, financial, etc. Take some time to do this so you can pinpoint what is really important to you. Then you find objects to place on your vision board that inspire or motivate you - words, quotes, pictures...the possibilities are endless!
3) Where will you put your vision board?
In my opinion, it's good to have it in a place to view often (otherwise it's "out of sight, out of mind") like a bedroom or office. If it is online, how often will you visit it for inspiration?
I created my first vision board in January 2017 inspired by a friend who created one. I'm a pretty private person, but I've decided to share a picture of my board from last year - see below (it might be a little hard to see due to glare; I'm no photographer). I purchased a simple cork board from Target and found pictures on the internet which I either had printed at Target photo or on my printer at home. I laid out the pictures and found a display that I liked before pinning them on. In the center is the quote, "In everything I do, may Jesus be the one who is always glorified." That is my main goal in life - to keep Jesus in the center - of my life, business, marriage, friendships, etc. Then on each corner of the board, I put an inspirational quote. The rest are pictures of things that make me smile, feel happy or remind me of a happy time. And on the bottom are goals for my business which includes starting an online consulting practice and sharing more about essential oils (hence the quote about comfort zone, ha).
This year I'm going to keep the basic outline of the vision board and add some more scriptures that soothe me, quotes that inspire me and other things that I haven't decided on. It's a work in progress and will be ever changing. That is how I've done my vision board and here are some other links on how other people create theirs:
Vision Boards 101
How to Create a Christian Vision Board
Create Online Vision Board
How To Create a Vision Board with Intention and Purpose
Printable Vision Board Template
I hope you feel inspired to create your own vision board! Let me know how it goes!
It's a New Year and time for me to (finally) start a blog. I figure a new year is as good a time as ever to start. :) Right now my plan is to blog once a week and because I believe in a "holistic" healthy life (not just about diet/nutrition), I will alternate topics each week. I plan on sharing things from my life that I love - recipes (gluten, dairy, and soy free plus low sugar), Young Living essential oil tips, faith/my favorite Christian music, "green" living (including house and personal care), and much more. I'm sure this will evolve as the year goes and I'm going to enjoy experimenting. Welcome to the journey with me!
As I look back on 2017 and reflect, it honestly hasn't been an easy year for me, but I am still so grateful for many blessings. To start 2018 right, here is one of my current favorite songs. Enjoy!
Maria Walcott. Registered Dietitian Nutritionist "Extraordinaire" :) Nutrition "nerd". Essential oil educator. Love nature. Want to protect God's planet and help His people become their healthiest selves.