About this Blonde
Filed In: dinner recipes
This recipe is a staple of my Feel Less Shitty Cleanse, and something I love to make almost weekly! Enjoy! xo
If I had to reduce your healthy existence to two things you need to get right, it is this: gut health and digestion. (Amongst a million other variables, but really those two are super, super, mother fucking important.) I preach about it all over my book, and it is a driving force behind my Feel Less Shitty Cleanse. In my opinion, the most humble and wonderful food for your immune and digestive systems is a good soup, made from traditionally prepared bone broth, and full of vegetables that provide wonderful nutrients and fiber.
Bone broth alone is SO amazing for your gut health, cleansing and overall wellness. Remember the olden days when Chicken Noodle Soup was the cure for everything? It was the broth. It was the bones that made the broth magically healing. Simply because bone broths are nutrient-dense, easy to digest, rich in flavor and expedite healing.
5 Amazing Benefits of Bone Broth
- Huge immune system boost
- Helps reduce cellulite <<< insert emoji hair flip
- Improves joint health
- Powerful anti-inflammatory that helps the body HEAL and RECOVER
- Heals a Leaky Gut
So dig out your bowl, and make your own broth when you can! It is so economical to cook a whole chicken for meat and then use the bones for broth. Good for your body, soul and wallet. Holler.
I personally feel at a loss when there is not broth in my fridge or on reserve in the freezer. If I am being honest though, I am not great at making my own. My HUBS however, makes the best bone broth, which he calls stock, as they do in kitchens. When I do not lovingly force him into making my broth, I buy it from the Bares Bones Broth Company.
The Cleansing Soup recipe I put together is simply a bowl full of nutrients and fiber, all of which, you guessed it, encourage digestion and the reduction of inflammation. Such a simple and amazing way to devour veggies. Plus, soup is just good for your soul. If you are not into bone broth or meat, this recipe can easily be manipulated and still very beneficial.
Full disclosure: I personally have a tough time consuming bone broth straight up, so I have to have soup, or I add it to sauces, or find a way to make gravy with coconut flour.
x to the ohhh,
Detox and Healing Soup
- 6 cups of bone broth or organic store bought stock + 4 cups water (you want to cover all the veggies, maybe less, maybe more)
- 1 sweet potato cut up into chunks
- 2 cups of kale, de stemmed and chopped in small pieces
- 1 cup purple cabbage, chopped (about half a head)
- Juice of 2 lemons
- 3 cloves garlic minced,
- 3 celery stalks, diced
- 3 carrots, diced
- 1 head of broccoli, chopped
- 1 small head of cauliflower, chopped
- 2 tomatoes chopped
- 1 piece of ginger 3” inch piece (or as much as you can handle) peeled and minced (or I actually use a micro peeler)
- 2 tablespoons of turmeric
- 1 teaspoon of cayenne pepper or to taste
- 1 teaspoon of sea salt
- Throw everything into a crockpot and simmer for 8 hours. (You want the sweet potatoes almost mushy.)
- Feel free to add any other veggies you are into, I personally hate onions but they are cleansing so feel free to add those bad boys.
Bone Broth – Yields approximately 12 cups.
- Giblets and carcasses from two chickens (or one turkey)
- 2 medium yellow onions, roots cut off and halved
- 4-5 carrots, washed and cut in half (or about 2 cups of baby carrots)
- 6-8 celery stalks, washed and cut into thirds
- 2 stems of fresh thyme or your favorite herbs
- 6-8 cloves of garlic
- 3 bay leaves
- 1 tsp salt
- 1 gallon cold water (enough to cover the ingredients)
- Place chicken giblets and carcasses, vegetables, garlic, herbs and bay leaves into a big stock pot. Fill with enough filtered water to just cover the ingredients.
- Cover and bring to a boil on top of the stove, then turn down the heat to keep a simmer for at least 4-6 hours (the longer the better!!!), stirring every half hour or so. Let simmer with lid off for the last hour (or two).
- Strain all the ingredients by pouring bone broth from one pot to another through a colander or strainer.
For information about the Feel Less Shitty Cleanse:
We are getting ready for a big game here Saturday. Momma went to UCLA and daddy went to Stanford, and Wynston already prefers blue and gold. Gooo blue team. Anyhooters in the sake of tailgating – or if you are with infant – bbq’ing at your house and tailgating from your couch, I thought I would share a delightfully healthy and delicious paleo coconut chicken recipe.
I literally could eat this chicken everyday.
Paleo Coconut Chicken
- 1 package or about 1 pound of Trader Joe’s Organic Boneless Skinless Free Range Chicken Tenders (or you can cut up chicken breasts yourself)
- 1/2 cup of almond or coconut flour (I prefer almond)
- 2 eggs
- 1 tablespoon of organic pasture raised heavy whipping cream (optional)
- 1 Cup unsweetened shredded coconut
- Seasonings – sea salt, pepper, cayenne, paprika and lemon pepper if you so choose (play around with seasonings)
- Preheat oven to 400 degrees
- Rinse chicken
- Grease a cookie sheet with coconut oil
- Set aside three bowls – one for the flour, one for the coconut and one for the 2 eggs beat together
- Dip chicken strip in the flour, then the egg mixture then the coconut and lay strip on cookie sheet (repeat until all are coated)
- Bake at 400 for about 12-15 minutes depending on your oven. I like mine a little more well done.
- Mix a little ketchup with cayenne pepper and dip away!
Nom nom nom. In other news.
Today I woke up, boobed the babe and sent him to cuddle with hubs so I could get on with T25 Day 4. Today was ab day, today was tough. Shaun T really does not mess around. 25 minutes he kicks my donk three ways sideways. I am LOVING this workout series and already feeling 600% better about my life, like I am doing something small but so good for my body and sanity everyday without apology.
I realize my last post may have seemed like I done lost it, but I haven’t, being a new mom, adjusting to my new role and body is just a process. A friend commented on that post that theme of her new life of being a mom is surrender. How wonderful, appropriate and fitting is that?
So today I am trying just that, surrendering to the fact that I don’t have control of my day and I just have to do what I can and make the little man happy. Seems to be going well so far.
I am off to surrender these toes and get a pedicure while Gramma watches the sleeping angel.
All my love! x to the ohhhh Whitters
This recipe is so stinking easy and delicious, perfect for making a big batch on Sunday and enjoying chicken all week. This was adapted from a recipe by the Fitnessista.
Shredded chicken + broccoli = favourite.
Easy Slow Cooker Chicken!
- 3 organic free range or pasture raised chicken breasts
- 1 carton of organic vegetable stock
- Spices as you like um! I used – lots of shakes of dirt, lots of pepper, 3 fresh bay leaves and the juice of one lemon
- Add the chicken breasts to your pot and pour the veggie stock so it covers the 3 breasts
- Add all the spices you like
- Put on slow cook for 4 hours
- Then pour out almost all the liquid and shred the chicken with two forks
x to the ohhhh Whitters
This just in…
we love KALE SLAW!!!! Its sooooo effing good. Seriously, even if you cant stand this amazing green leafy superfood you may want to give it another shot with this ishhhh. It’s too legit to quit.
(yesss….need to work on my onion slicing skilzzzz)
- Two heaping handfuls of KALE SLAW
- 1 Sliced Red Hot Chili Pepper
- 1/2 Sliced Avocado
- Sliced Red Onions
- Leftover veggies (we had broccollini)
- Capful Extra Virgin Olive Oil
- Capful Balsalmic Vinegar
- 1/2 Lemon
Throw this deliciousness in your most favorite bowl. Mix EVOO, Vinegar, and lemon to dress salad. Eat.
BRING ON THE HEAT
Best thing in the world = wholesome breakfast full of protein, good carbs and fruit that keeps you full for what feels like all day long!! In the spirit of #kindOctoberand not eating processed foods (think any junk from a wrapper like chips no effing chips!) So we did some experimenting on protein muffins that will last us a week of breakfast! Enter:
choco blueberry protein muffins!!!
- 3/4 cup of organic almond milk
- 4 Tablespoons of Flax meal
- **This is the equivalent of 3 flax eggs – DISSOLVE this together first before adding other ingredients
- 4 scoops of brown rice protein
- 1 cup of organic non fat goat milk yogurt
- 1 bag of organic frozen blueberries
- 1/2 cup of gluten free organic oats
- 4 tablespoons of organic chia seeds
- 1 tsp baking soda
- Optional for sweetness – add a tablespoon of organic stevia
Bake at 350 for 20 minutes = 6 protein muffin goodness!
PUMPKIN PROTEIN MUFFINS
Wooooo hoooo its football season and we love tailgating…who doesn’t??!?!?!?! Food, Family, Football, Flip Cup & Fing Hot Pasadena. Soooo when they announced a 12:30 PM start time for our boys in blue, we knew a solid breakfast was going to be key for the long schweattyyyy day ahead (yupppp it got to 97°). Here is what we whipped up Friday Night and they turned out ohh so delicioso.
(Completely Inspired by our favorite girl, Kasey, over at POWERCAKES)
Little did I know my fabulous mother-in-law was going to bring out this basket of goodness. Hell, I would have saved my protein muffins for another day and washed my hurrrr at 10 instead of midnight. Win some lose some.
(B.O.M.B Fruit & Yogurt Spread)
Okay…now for the muffins. These beauties are high in protein and low low low low low low low in sugar. (nooooo muffin top here beez)
WHAT YOU NEED, WHAT WHAT YOU NEED:
- 1/2 C Oat Flour
- 2 Tbs. Ground Flax Seed
- 4 egg whites
- 1/2 C pumpkin puree
- 1 tsp Vanilla
- 1 tsp Cinnamon
- 1 tsp Nutmeg/All Spice/Ginger or whatevs you got
- 2 tsp Baking Soda
- 1/2 Coconut Milk
- 1/2 c chopped walnuts
*Note: we doubled the batch to make 12…for other healthy tailgaters of course!
Preheat oven at 375 degrees. Mix all ingredients together. Pour ingredients into lined cupcake pan (about 3/4). Bake for 20-25 minutes. Stick a fork/toothpick in it to make sure the middle is cooked through. Let cool. Pack up and ice with Protein Frosting (1 scoop protein powder mix with 1 tbs. water) in the AM if you so desire.
P.S. – We ate 2 of these bad boys along with some fruit and a few mimosas!!