Sep 17, 2014

Broth Making:: Reader's Question

I'm answering a reader's question, below.  Also, I'm hosting a vegetable fermenting class on Friday, September 19 at 3pm in my home.  Email me if you are interested. luvmyhub@gmail DOT com

Is bone broth supposed to taste good? My first attempt was nasty and didn't gel at all (was using beef bones).  Where do you get bones?  Do you add chicken feet for gelatin or that Great Lakes gelatin everyone is talking about?  Do you just drink mugs of it or use it for soup base? I appreciate any and all advice. 


Hi Martha!

First - let me congratulate you for trying something new and healthy!  Very soon you will be a broth-making master, I just know it! 

There are many ways to make bone broth.  As for the taste, it is not my favorite to drink just plain.  However, if you choose to drink it plain, be sure to add plenty of sea salt.  Salt can be a deal breaker when it comes to flavoring broth or any broth based soup.  Seriously.

In my home broth is used mostly for making soups, rice, greens and reheating food on the stovetop.

Here are some questions that could help you trouble shoot.

1. How much water did you add to the bones?  

I try to just cover the bones with water.  Too much water can cause the broth not to gel.  Even if it doesn't become gelatinous, it will still be healthy for you.  Homemade broth, even watery broth, is so much better for you than the canned stuff from the store.

2.  Did you add any or too much vinegar?  

Vinegar helps to pull out the micro-nutrients and minerals in the bones.  I usually make broth in either a 4 quart or 6 quart crock-pot and use about 1-2 tablespoons of raw apple cider vinegar.  Too much vinegar can give an off taste to broth.

3.  What kind of beef bones?

Beef broth is my favorite to drink.  I have read that for best results with beef bones, make sure they have been broken or sawed so that you can get to the marrow.  I have purchased beef bones from Whole Foods freezer section (middle of aisle, near bottom of freezer case.  They look a bit like white donuts.)  I have also used bones from steaks and roasts (I ask the butcher to leave them in).  

4.  Where can I get more bones?

Another option for bones if you need to make copious amounts of broth is to purchase necks/backs/stock parts from local chicken farmers (Falling Sky, Freckle Face, and FarmGirl are farmers I know that do this).  Or buy wings exclusively for broth.  Using bird bones from conventional farms will still make good broth.

Chicken feet will provide more gelatin to broth and I use them occasionally.  Freckle Face gives them with the purchase of a chicken; I think all the chicken farmers will sell the feet in bulk.

5.  How long and what temperature did you cook the bones?  

My preferred method is to put the bones in the crock pot, cover with cold, filtered water (no chlorine), add a splash of vinegar and turn to low.  I will let this simmer for at least 6-8 hours and up to 24.  I have left it for 48 hours before but will cation you to be sure to check on the water level.  Even with a lid on the slow cooker, water evaporates.  I have found dry bones before.  On that day, without thinking I added a cup of cold water and broke my hot crock.  I think I had a small amount of bones to begin with and it was a busy season; I just forgot about the broth.

If you decide to make broth stovetop, bring it to a boil then lower to simmer for at least a few hours.  I prefer the crockpot because I plug mine up outside and forget about it.  Animals won't bother it because it gets too hot.  I don't have to smell it nor does it add more heat to my house in the summer.  And if I'm too tired at night to deal with the broth/bones, I can let it simmer until the morning without care.  The smell is the biggest factor for me.  While I use a ton of broth --especially in winter when making soups, I do not care for the smell of broth.

6.  Did you add anything else to the broth besides bones?

If you use bones exclusively, you should not have any off tastes.  Some people report that veggies, after an extended period of cooking (like 24 hours), can make the broth bitter.  If I know that I am going to be making broth for a while, I usually do not add any veggies.  That said, some people swear that veggies can make the difference.  I figure that I will add veggies whatever I am cooking and that I don't want to spend money on veggies in broth .  Broth to me is a vehicle for trace minerals and gelatin.  It is more flavorful than cooking with water.

Yesterday I cooked two whole chickens simultaneously in my largest crock pot.  At dinner, I deboned the birds and threw the bones back in to the crock.  I had some random bones saved in the freezer and added these too.  Covered them all with water and added a generous splash of vinegar.  About 10pm, I turned the slow cooker to low outside.  This morning around 10am (12 hours later) I removed 8 cups of broth (or half gallon) for making soup.  I added another 8 cups of water to the bones along with the veggie scraps from making soup (ends from onions, carrots, and celery).  Bay leaves are a good addition, too.  Tonight around 10pm I will remove at least 8 cups of broth then test the bones.  If the bones are still hard, I will add more water.

How does one "test" bones?
Take a bone from your pot and try to squish it between your fingers.  If it is brittle and smashes easily, you have extracted all you can from it.  Throw it away.  If the bones are still firm, let them make more broth for you.  The bigger bones can be cooked longer.  Chicken feet almost always crumble after 12 hours.  If I have a mixture of bones, I use my judgment on when I think the most of the bones are used up.  It's not an exact science.

The smooshing of bones is a great hands-on learning experience for children.  Once I gave my 9-year-old son a steak bone after it had been made to broth for about 48 hours.  I asked him to try to smash it with his bare hands.  He did and couldn't believe it. The look on his face was priceless.  I told him that, "We drink broth because it is so good for us.  This animal gave us meat and minerals. Do you want your bones to crumble like that one day? Keep drinking broth (in soup)."  He ran off with other bones to show his friends. 

Do I use Great Lakes gelatin?
I've never purchased it.  I buy gelatin from Kroger when I am making jello, gummies, or add it to yogurt when I make it.  I am not opposed to Great Lakes, it's just that buying quality gelatin is not on my high priority list.  If I were looking to heal my gut, I would probably buy a better quality. 

Hope that helps.  Let me know if you have more questions.  Give it another try!

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Sep 15, 2014

Homemade Gummies, & Paleo Wraps

For an after school snack, I've been making these Strawberry Cream Gummies from Holistic Squid.

--Did you know that one package of gelatin has 7grams of protein?!  The recipe calls for 13 packages of gelatin.  That's 91 grams of protein for just the gelatin in this recipe.  I just use Kroger brand gelatin but you can certainly buy higher quality elsewhere.  Gelatin is very healing for the gut.

--I have a silicon mini-muffin pan that I use for these but you can also just pour it into your favorite pan and cut out squares.  I tried using candy molds (disaster).  Note to self: stick with silicon or glass pan.  I used 8x8 pan and cut the tummies into ~1/2 to 1 inch cubes.

--If you have a VitaMix, you can save yourself some dishes by making everything in the blender.  Instead of heating on the stove, just run the blender a few seconds longer.  Easy peasy.

--My husband has been avoiding sugar so I've made a "jello" for him inspired from the above recipe.  I use one can full-fat coconut milk and 4 envelopes gelatin with 2 T honey.

--I also want to try this recipe for sour gummy stars.

Secondly, anyone tried these Paleo Wraps from Drug Emporium?
You will find them near the canned coconut milk.  The ingredients are simply coconut meat, coconut water and coconut oil.  They are a bit pricey but a convenient and tasty option for those going gluten free or paleo.

Have you tried anything new lately?

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Sep 12, 2014

Local Eats: Terri-Lynn's

Super close to my house is Terri-Lynn's, a yummy barbecue place on Rodney Parham.  I'm a bit ashamed to admit that it wasn't until we moved into the neighborhood a few years ago that I had my first sandwich from Terri-Lynn's.  If you haven't been there, put it on your list of places to eat.  They've been dishing up lunches for over 51 years.

Recently I sat down with owners Aaron and Kristin Hether and grilled them about their restaurant.  To be more precise, we sat on a swing in their back yard and laughed at their chickens while talking food stuff.  The Hethers live in my neighborhood and are close enough to walk to their restaurant.  Our kids play together at the neighborhood pool.  Good people, I tell ya.
Of all the things on the Terri-Lynn's menu, when I asked culinary-trained Aaron his favorite, he said, "Oh probably one of the deli sandwiches."

What?!  And not the in-house smoked BBQ?!  I was shocked.  Because I love their beef BBQ sandwiches, with house made baked beans and potato salad.  

Aaron explained, "Most people (especially in the south) have a certain expectation of barbecue --texture and taste.  If they're in the restaurant for the first time I want them to have an original sandwich.  If they try the BBQ and it isn't what they expect in BBQ, they might not come back.  If they try one of the other sandwiches, they're sure to be back."   

Makes sense to me.

So what is his favorite? The "Lu Lu" which is new to the menu --sliced smoked brisket steamed with pepper jack cheese and onions served on toasted French bread with ranch dressing and a side of hot au jus...and the au jus is made in house.  My mouth is watering just typing that out.

One of the healthy things I learned about Terri-Lynn's is that Aaron uses tallow (traditionally rendered-in-house beef fat) in their tamales, instead of the industrial garbage called shortening.  

When extended family comes into town and I don't feel like cooking, I swing in Terri-Lynn's and get a couple pounds of chopped beef BBQ and pulled pork. It's my favorite BBQ in town, hands down.  If you are looking to impress at your next tailgating party, call ahead and order your people some Terri-Lynn's.  You're sure to be the life of the party.

Oh and dessert? Splurge at lease once and try the chocolate chess pie or the double chocolate brownies.  Or heck, try them both.  Tell them Julie sent ya.

You can read the full menu here.  They also have a fun commercial here.

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Sep 8, 2014

Simple Carrot and Jicama Salad

Someone told me a local Mexican restaurant was serving this salad and that I should try it.  She said it was really good.  Just shredded carrots and jicama --nothing else.

So I tried it.

I liked it!

The next time you're looking for a side dish to serve with a Mexican meal, shred some carrots with a peeled jicama.
Jicama - image source
Jicama can be found with other roots in the refrigerated produce section.  It has a crispy crunch and taste of an apple with mild tones of celery and onion.  It is considered a prebiotic, which feeds the probiotics in your gut.  Other prebiotics include raw garlic and onion.

Another salad I like to serve with Mexican food is simply green lettuce and jicama (peeled and julienned).  The dressing I use is equal parts honey and lime juice (or lemon) mixed with two parts olive oil, with salt to taste.


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Aug 25, 2014

Food, Health & Money Connection

Wendell Berry is spot on in the book Sex, Economy, Freedom & Community when he writes about "The Food System."  This is a system I try to avoid when I can by making foods from scratch as well as buying locally (or growing my own food!)  Each point below builds on the previous one and I especially like points six and seven.  He observes:

The Food System is firmly grounded on the following principles:

1.  Food is important mainly as an article of international trade.

2.  It doesn't matter what happens to farmers.

3.  It doesn't matter what happens to the land.

4.  Agriculture has nothing to do with "the environment."

5.  There will always be plenty of food, for if farmers don't grow it from the soil, then scientists will invent it.

6.  There is no connection between food and health.  People are fed by the food industry, which pays no attention to health, and are healed by the health industry, which pays no attention to food.

7.  It follows that there is no connection between healing and health.  Hospitals customarily feed their patients poor-quality, awful-tasting, factory-made expensive food and keep them awake all night with various expensive attentions.  There is a connection between money and health.


It is my hope that by eating real food one baby step at a time, you will experience a positive connection between health and food (see #6).

Anyone who has stepped foot in a hospital can give a hearty Amen to #7, but even if you haven't, surely you can agree that there is a connection between money and health.

It does matter what happens to our land and our farmers.  Buy locally grown when you can.  Make plans to visit a farmers market soon.  And it is not too late to plant fall veggies!


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Aug 21, 2014

Fermenting Workshops: Kombucha and Veggies

Kombucha is a fermented, probiotic and detoxifying drink that can be found in the refrigerated section at Whole Foods and in some Krogers for about $3 a pint.  The good news is that you can make it in your kitchen for a fraction of the cost.  It is very simple to make.  I have posted directions in this space before.  However, I understand that some people want a helping hand fermenting their first time around.

Next Thursday, August 28 at 7pm, I will be hosting a kombucha workshop in my kitchen.  In order to raise funds to attend the annual conference for the Weston A. Price Foundation, I am charging $25 per person for this class.  You will go home with a SCOBY (starter).  If you would like for me to procure the other needed supplies for home brew, mention that when you email me to reserve your spot.

Next Saturday, August 30 at 7pm, I will be hosting a vegetable fermenting workshop in my kitchen.  You will taste everything I have fermented in my refrigerator: kimchi, sauerkraut, pickles, relish, carrots, roasted peppers, cauliflower and my favorite... tomatoes!  You will go home with a jar that we make in class as well as the knowledge and power to ferment your own sauerkraut.  This class will also cost $25 per person, which will help offset the costs of the conference.

Both classes are limited to ten people.  Email to reserve your spot: luvmyhub AT  I live near Whole Foods (Rodney Parham/430) in Little Rock.  If you are interested in these classes but the dates do not work for you, email me and if enough interest, I will host other classes.

2 separate classes, $25 each
 - kombucha on Thursday, August 28 at 7pm
 - sauerkraut on Saturday, August 30 at 7pm

Happy fermenting!

PS - anyone else going to the conference in Indianapolis?  You can watch the promo video here.

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Aug 6, 2014

Vaccines Are Not Mandatory (though you may be bullied)

My oldest son was homeschooled until this year.  He will harken the halls of the fifth grade in public school on August 18.  Among the many forms that I filled out to get him registered for "real" school, one was the Immunization Exemption Packet.  Email for yours.

Though you may feel bullied to vaccinate, Arkansans may refuse vaccinations.  In fact, every state allows for exemptions --except West Virginia and Mississippi.  Arkansas allows for both religious exemption as well as philosophical exemptions.

Have you educated yourself about vaccines?  Here is a good place to start.  Please don't assume that our government has your best interest in mind.  Could it be that the Centers for Disease Control is in cahoots with Big Pharma?  Do your own research.  Don't turn a blind eye.  Take your health into your own hands.

For the longest time, when it came to vaccines I was like a toddler with my fingers stuck in my ears screaming, "I CAN'T HEAR YOU!"  I didn't want to know what the ill-effects of vaccines could be.  Partly, I was a tad bit lazy and didn't want to do my own research.  It was easier to trust someone else (doctors, government) who said vaccines were OK.  My husband and I vaccinated our eldest son until he was two.  That is about the time we started getting serious about healthy living.  That is when I stopped believing what "they" told me and when I started doing my own research.

There are some serious dangers associated with vaccines.  A friend and guest blogger recently wrote about the dangers of vaccines here.

If you were beginning to question the validity of vaccines and we could sit and chat some of the things I would tell you research are:

--Examine how the number of reported incidents of illnesses drastically reduced once running water and electricity were made widely available.  This decline in illness occurred BEFORE vaccines.  Most homes in America have electricity and running water.  Do we need so many vaccines?

--Many illnesses can be treated with proper nutrition and hygiene.  The movie Defiance is a story of 1,500 Belarussian Jews hiding in the forest during WWII.  I was so intrigued by the story line, I read the book.  Though the living conditions were not ideal, those who succumbed to illness were quarantined.  Some of the sickest were given the choicest foods.  None died because of illness (and they were on the run and in the woods for 2+ years.)  Many of those illnesses have vaccines today.

--Most of the recent outbreaks of pertussis (whopping cough) have been from people who have been vaccinated.  Just because you have a shot does not make you immune.

--I try to avoid toxins when and where I can.  The toxins that I interact with are first filtered through my skin, digestive or respiratory systems.  These are complex systems, which are made to filter out the bad.  Vaccines contain toxins (neurotoxic chemicals like mercury, aluminum, and formaldehyde).  These toxins are shot straight into the blood stream.  No chance for filtering.

--Please do your research on each illness and weigh the costs.  For example, what are the negative effects of chicken pox?  Itchiness, welts, discomfort, a week in bed?  Let's entertain the theory that autism and vaccines could be connected.  Is it worth putting a child on the autism spectrum for life because you don't want them to to be sick and uncomfortable for a week?  (By the way, if you know anyone with the chicken pox, I'd love to take my children to meet them and share germs.)

--Last but certainly not least, is the fact that aborted fetal cells are used to manufacture vaccines.

Here's an article that claims that God Does Not Support Vaccines.  I must admit, when a friend sent it to me, I almost didn't click on the link.  I was offended by the preposterous title (and I was already against vaccines).  The author writes from a Jesus-loving, Bible-believing perspective.  The tone is not my favorite.  But some interesting arguments are made.  The most interesting take away for me was the fact that fetal cells are are labeled as numbers.  So if you take the time to read the vaccine inserts (please do so), you won't read "dead babies were used in making this shot" you will read an ingredient such as "WI-38."  Read it the article for yourself.

Another article that took me three times to complete was this article written from a moral and historical perspective of vaccines.  Why three attempts?  It literally made me sick to my stomach to read about aborted baby organs being used to create vaccines.  I wept for the unborn and also the mothers who were tricked into thinking they were doing common good for aborting a precious baby.  The article is thorough and well written, probably one of the best I have read on the religious aspect of why vaccines are wrong.

In closing, I want to recognize that this is a free county and I am so thankful for my freedoms!  I am thankful that we can agree to disagree.  My desire is for you to do your own research.  Convince yourself.  If you choose to vaccinate your family, I will still be your friend.  If you choose to refuse vaccinations (or at very least, delay until you have more information!), ask for the exemption form (school or daycare) and email

Educate before you vaccinate,

Sarah The Healthy Home Economist recently posted The Myth of Mandatory School Vaccines.  I've been thinking I should post something and reading her post pushed me to publish.

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Soaked Oatmeal Cookies

What does it mean to "soak" oatmeal?

Soaking simply breaks down grains and makes nutrients more available and easier to digest.  

The recipe that follows is an adaptation of Lori's Brookies (breakfast cookies).  
In a large bowl, combine and soak overnight (at least 7 hours, up to 24):
2 cups whole wheat
2 cups old fashioned oats
1/2 cup yogurt, kefir or other acidic medium
1 cup melted butter or coconut oil

To make things go quickly in the morning, in another bowl combine:
1 cup shredded coconut
3/4 cup dates or raisins (I like extruded dates)
1/4 cup craisins
3/4 cup sucanat or brown sugar
1 teaspoon each: salt, baking soda, and cinnamon

The next morning, add 3 beaten eggs and 1 teaspoon vanilla to the soaked oats and wheat.  Then add the other pre-measured dry ingredients.
I think parchment paper helps make prettier cookies.  It definitely makes for easy clean up!

Bake in a preheated oven at 375 for 8 minutes, longer for larger cookies.


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Aug 3, 2014

Fall CSA by North Pulaski Farms (Certified Organic)

North Pulaski Farms is now enrolling for their fall Community Supported Agriculture (CSA) program.  It runs for 10 weeks, beginning August 12.

Kelly, the owner/operator wrote me, "The cold weather this spring delayed many of our summer crops. Our okra, green beans, sweet corn and watermelons will be ripening during this program.  We are starting our lettuce and other fall greens seeds this week."

For the enrollment form and more details click here.  Learn more about the farm on their website.  -Julie

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Jul 30, 2014

Lacto-fermented Tomatoes (juice or salsa)

Anyone tired of me going on and on about the beauty of lacto-ferementing veggies?  Wait, don't answer that.

Today I am fermenting tomatoes.  This could be one of my favorite and tastiest ferments.  It doesn't have the traditional "pickled" taste that most ferments possess.  When tomatoes are fermented it brings a depth of flavor that is similar to V-8 juice.  (Probiotic Bloody Mary anyone? :)  Taking a shot of fermented tomato juice could be a good option for those who want food probiotics but don't like the taste or texture of sauerkraut.

While I don't particularly enjoy V-8 juice as a drink, I LOVE using it in soups in the winter.  Doesn't heating ferments destroy their beneficial bacteria?  Yes, it does.  I ferment tomatoes because it is hands down the easiest way to preserve a handful of tomatoes.  No super-hot kitchens from boiling or special equipment needed for canning.

As I mentioned, I only had a handful of tomatoes that I wanted to preserve.  I chopped an onion and two not-hot jalapeƱos to bulk up the jar so that my jar wouldn't have too much extra air.
 Last week, I threw everything in my blender and that was faster than chopping.  As I chopped today, I wondered why I didn't just blend again...  The half-gallon jar on the right is lacto-fermented tomato juice from last week.  I threw it all in a blender because I'm lazy I didn't want to have to run it through a sieve to remove the littlest bits.
After stirring my jar, I realized I still had more head room than I wanted.  Half the jar was empty and I was out of tomatoes.  What's a girl to do?  I added about a cup of tomato juice from last week.  It acts as my starter (or whey or Bubbies juice) as well as take up space in the jar.  For each quart of tomatoes, I use 1 tablespoon of sea salt (non-iodized) and 4 tablespoons of whey or starter.  Recipe for fermented salsa here.  I let both tomato juice and salsa ferment 2 days on the counter then removed to cold storage.
 A word about the funky apparatus on the top called an air-lock...
You can lacto-ferment in any jar as long as your veggies are submerged in brine (salt water).  A fancy air-lock is not necessary.

So why do I use an air-lock?

'Cause I got one.  I also use mason jars, aplenty.  After reading about the benefits of using Pickl-It from other bloggers as well as on the Pickl-It website I was curious.  The air-lock on the top allows pressure out of the jar while preventing more air (or new microbes) inside.   Some say this system prevents common problems with mold and yeast.  Some say an anaerobic system makes more pleasant tasting ferments.

Just a few minutes away from placing my order for a Pickl-It jar,  a friend of mine said her husband could drill holes in Fido jars.  I happened to have a Fido jar that I could use for this purpose.  The air-lock is from Fermentables, the wine/beer making store in North Little Rock.  So for a fraction of the cost I am testing a homemade Pickl-It jar.

My friend's husband will drill holes for you for $5/lid but he wants a minimum of 4 lids per order to make it worth the effort of setting up the drill, etc.  Email me:: luvmyhub AT and I'll send you contact info.  This will save you a ton of cash because shipping big glass jars costs a small fortune these days.  You can find the Fido jars at TJ Maxx or from Crate & Barrel.  You can also purchase parts from Primal Kitchen, who also sells a different silicone valve that is space saving.

Disclaimer: I don't make any money from this blog.  Just tellin' my friends what works for me.

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