Fergie’s Bone Broth

By no means am I the bone broth guru or do I claim the fame of having invented this marvelous concoction… In the process of searching and yearning for knowledge on how to help my beautiful son in his newly diagnosed Juvenile Rheumatoid Arthritis I realized that there was so much good to come from a simple little cup of broth. Mineral rich, nutrient dense and this gelatinous goodness so good for his bones and joints? No way! So I played in the kitchen, took bits and pieces of recipes I found, carefully picking specific ingredients based on nutritional facts and most of all taste!  I have done all the work for you!  It has since become our morning ritual while homeschooling, enjoying a cozy warm cup… He enjoys it and does not even realize why !

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4-5 pounds of a combination of organic,grass fed, beef bones (knuckles & marrow bones), chicken bones (chicken backs, necks and or feet)
2 large onions, sliced in half
3-4 green onions, sliced in half
1 fennel bulb or fennel fronds, sliced in half
4-6 carrots, washed and cut in half
Celery Tops

2 bay leaves

1 tablespoon peppercorns

1 tablespoon whole fennel seeds

1 tablespoon oregano

2-4 tablespoons Himalayan pink salt

1 cup parsley, whole bunch or chopped

1 piece of kombu seaweed

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– Start by prepping all of your vegetables and setting aside

– Remove “bone scum” by placing bones in a large pot, cover bones with water and bring to a boil.  Remove the “scum” that will float to the top, then remove the bones and toss the scum water.

-Wash large pot and place bones back in pot along with vegetables

– Add 2 gallons of water and bring to boil, lower heat, cover and simmer for at least 24 hours.  Yes you read right… at least 24.  You will end up with a fabulous, golden, flavorful broth/stock.

– Allow to cool and strain the broth.  I like to run my broth through a colander with a few pieces of cheese cloth for a nice clean broth.

– Place into covered containers.

– Allow to cool in refrigerator over night and remove the fat, I leave the fat 😉

– You can freeze for months or keep in refrigerator for 7-10 days.

– Reheat and enjoy at least a cup a day!

Loco Moco Fergie Style

I love taking traditional dishes and making them my own, with the flavors and textures I know my family will love. This is a prefect example of such! My kids licked their plates, I mean that in a literal sense too!

CARAMELIZED ONIONS:
2 onions
4 tablespoons ghee
1 tablespoon oil, coconut, olive or avocado

GRAVY :
Caramelized onions from above
2 tablespoons tahini
3 garlic cloves
3 tablespoons tamari or coconut aminos
1/4 teaspoon fresh ground pepper
Warm chicken stock

BEEF PATTIES :
1 lb grass fed organic ground beef
3 tablespoons of caramelized onions
1 tablespoon tamari
1 teaspoon granulated garlic
1/4 teaspoon pepper

CAULIFLOWER RICE :
1/2 Cauliflower, grated
2 tablespoons ghee
Chicken Stock

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– Begin by chopping the 2 onions nice and small
– Heat a cast iron pan, add ghee, oil and onions… Set timer for 20 minutes and cook on medium low stirring every 5 minutes… Follow pictures.
– When onions are done pour all but 3 tablespoons in blender jar, set aside. DO NOT WASH PAN!!!!!
– In a bowl combine the beef, caramelized onions, tablespoon of tamari, granulated garlic, and pepper. Once combined make 9-10 meatballs.
– Reheat the pan used to make onions and place 5-6 meatballs in pan. Smash down with spatula and cook. Repeat until all patties are done. Set patties on plate and put aside. DO NOT WASH PAN.
– Take about 5-6 cups of stock and begin to simmer in a pot.
– To onions in blender add 3 garlic cloves, 2 tablespoons tahini, and tamari. Blend until smooth.
– In the same pan add 2 tablespoons ghee and add the onion paste…. Cook for about a minute.
– Begin to add a ladle full of hot stock to cooked paste until your reach the gravy texture you desire, remember to save at least 1 ladle of stock for cauliflower rice. Set gravy aside.
– To make cauliflower heat a tablespoon or two of ghee in skillet, add grated rice and cook on high. I like to add bits of stock as I cook it. Set aside.
– Make your sunny side up eggs.
– Rice at the bottom, patty, gravy, and top with egg!

Fergie’s Spaghetti Squash with Eggplant Meat Sauce

I have been trying to get my family to love spaghetti squash as much as I do… They usually will eat it but not with much excitement! I used my eggplant sauce recipe with this and it was delicious! They cleaned their plates!

1 spaghetti squash ( roasted or boiled, cooled, seeds removed and squash scooped out)
2-3 cups Fergie’s Eggplant Sauce
1 pound ground beef, chicken, or turkey

– Cook the meat of your choice in a non stick skillet.
– Add the squash and cook together for about 3 minutes.
– Add the sauce and cook for an additional 2-3 minutes.

Done Done Done

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