Tag Archives: bone broth

Savory Paleo Waffles with Chicken Gravy (GF)

paleo waffles with chicken gravy titlesIt’s the beginning of a new year as I write this post, and I was able to convince my husband to go on a Paleo diet with me. (We’re following Chris Kresser’s Paleo Cure)  Yesterday he told me he was already missing bread – mostly to sop up all the great sauces and pan juices from the delicious Paleo food we’ve been eating! So I made him happy by fixing waffles for lunch today. And I made me happy by finding this great Paleo-friendly waffle recipe from Eat Beautiful that  uses green plantains instead of flour.   The original recipe had the chicken cooked right into the waffles, but I wanted to be able to have a chicken gravy to go over top ’cause that’s how I like ‘em.

These waffles are definitely main dish worthy – brunch, lunch or dinner – with a little south-of-the-border spice added to make them extra good. The gravy is made with nourishing homemade bone broth and thickened with arrowroot powder so it’s gluten-free and allergy friendly. I’ve even given a substitute to make this dairy-free, too.

green plantain waffles titlesIf you’ve never purchased plantains before – they are like giant, thick bananas. They can be used green (like here for these waffles) or almost black-ripe (like for these pancakes). When they are green they are a good source of resistant starch which feeds the beneficial bacteria in your digestive tract.

Savory Paleo Waffles with Chicken Gravy

for the waffles

2 green plantains

8 eggs (preferably from pasture-raised hens)

1/2 cup melted healthy fat (such as lard, coconut oil, ghee, butter)

1/2 teaspoon ground cumin

1/2 teaspoon sea salt

1 teaspoon raw honey

for the gravy

2 cloves garlic, pressed

1/4 cup minced onion

2 Tablespoons butter, preferably grassfed (for dairy free sub lard or coconut oil)

3 cups chopped or shredded, cooked chicken

1 teaspoon sea salt

1 teaspoon ground cumin

1 teaspoon dried oregano

2 cups homemade chicken bone broth

1 Tablespoon arrowroot powder

1/4 cup water

To make the waffles:

Preheat your waffle iron according to manufacturer’s directions. Using a sharp knife, cut the tip ends off the plantains, then cut in half across the middle, then cut each half lengthwise. This will leave you with quartered plantain sections. Now you can slip your finger between the thick green skin and the yellow flesh. Peel off and discard the skin. Place the plantain quarters in a blender. Add in the remaining waffle ingredients, the eight eggs through the teaspoon of honey. Blend on high until the mixture is smooth and creamy. Yes, it will be pretty runny and you won’t understand how this could possibly make waffles, but it will work!

Brush the waffle iron with a little coconut oil or butter and then ladle the batter onto the preheated waffle iron. Use the amount of batter directed by your waffle iron manufacturer. Mine says to use 1/3 cup, but I actually ended up needing to use closer to 1/2 cup to get a waffle without holes. So adjust your batter accordingly. The baking time will be as directed on your waffle iron directions. Mine is 3 minutes. That worked just fine.

To make the gravy:

Melt the butter in a large skillet over medium heat. Add the garlic and onions and saute for about three minutes until the onion begins to get translucent. Then add in the shredded chicken, chicken broth, salt, cumin and oregano. Stir until everything is simmering and hot. Combine the arrowroot with the 1/4 cup water until no lumps remain, then stir the arrowroot mixture into the simmering broth. Stir for just a little until the gravy begins to thicken, then reduce the heat to very low to keep warm until the waffles are done.

To serve: Place one waffle on a plate, top with butter if desired (and who wouldn’t desire a little more butter?!) and then ladle over about 1/2 cup of the chicken gravy.  This whole recipe made about 8 waffles in my waffle iron, but yields will vary depending on the size of waffle your machine makes. I’d say all in all about 4-6 servings of waffles and chicken gravy.

Savory Paleo Waffles with Chicken Gravy (GF)
 
Author:
Recipe type: main dish
 
Savory waffles with a little kick are smothered in rich chicken gravy for a hearty lunch, brunch or dinner entree. The waffles are made with green plantains, making them gluten-free and a great source of resistant starch for a healthy digestive system.
Ingredients
  • for the waffles:
  • 2 large green plantains
  • 8 eggs (preferably from pasture-raised hens)
  • ½ cup melted healthy fat (such as lard, coconut oil, ghee, butter)
  • ½ teaspoon ground cumin
  • ½ teaspoon sea salt
  • 1 teaspoon raw honey
  • for the gravy:
  • 2 cloves garlic, pressed
  • ¼ cup minced onion
  • 2 Tablespoons butter, preferably grassfed (for dairy-free sub lard or coconut oil)
  • 3 cups chopped or shredded cooked chicken
  • 1 teaspoon sea salt
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 2 cups homemade chicken bone broth
  • 1 Tablespoon arrowroot powder
  • ¼ cup water
Instructions
  1. To make the waffles:
  2. Preheat your waffle iron according to manufacturer's directions.
  3. Using a sharp knife, cut the tip ends off the plantains, then cut in half across the middle and cut each half lengthwise.
  4. This will leave you with quartered plantain sections.
  5. Slip your finger between the thick green skin and the yellow flesh.
  6. Peel off and discard the skin.
  7. Place the plantain quarters in a blender.
  8. Add the remaining waffle ingredients, the eight eggs through the teaspoon of honey.
  9. Blend on high until the mixture is smooth and creamy.
  10. The batter will be thin.
  11. Brush the preheated waffle iron with butter or coconut oil, and then ladle the batter onto the preheated waffle iron using the amount directed in your waffle maker instruction book.
  12. Bake according to manufacturer's directions - about 3 minutes or until golden.
  13. to make the gravy:
  14. Melt the butter in a large skillet over medium heat. Add the garlic and onions and saute for about three minutes until the onion begins to get translucent.
  15. Then add in the shredded chicken, chicken broth, salt, cumin and oregano.
  16. Stir until everything is simmering and hot.
  17. Combine the arrowroot with the ¼ cup water until no lumps remain, then stir the arrowroot mixture into the simmering broth.
  18. Stir for just a little until the gravy begins to thicken, then reduce the heat to very low to keep warm until the waffles are done.
  19. To serve:
  20. Place one waffle on a plate, top with more butter if desired, and ladle about ½ cup of the chicken gravy over top.
  21. This recipe yields approximately 8 waffles and 3 cups gravy.

paleo waffle closeup with titlesHave you ever tried savory waffles? Pin this recipe for later using the Pin button at the top of the page. Find more great recipes on the Well Fed Family Pinterest boards.

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

 

 

 

 

Turkey Curry Recipe

curry with turkey titles resized

As I write this it is the Sunday evening of Thanksgiving weekend. The dishwasher is running, the kitchen is cleaned up, I’ve already made bone broth from the turkey carcass and put five quarts of it in the deep freeze. I’m thankful for my parents who volunteered to make the drive from Alabama to Orlando on a holiday weekend – if you’ve ever tried to drive Florida’s turnpike this time of year you know what a big deal that is! But it was nice to have all the grandparents around the table this year (my husband’s dad, who lives in the area, was also with us) so my kids were very blessed.

Now that the big meal is over we still have an entire gallon ziploc bag of turkey leftover even after two meals of leftovers plus a couple of turkey salad sandwiches for the travelers. My daughter pleaded “no more soup!” (we’ve eaten a lot of soup lately trying to keep everyone from catching the latest virus making the rounds). So I pulled out my recipe for turkey curry – it uses up a pound of the leftovers plus it’s a way to sneak more bone broth into everyone without actually eating more soup. Plus, the flavors of curry are a nice detour away from the typical holiday flavors. By the way, this goes great with leftover cranberry sauce, too!  If you’re reading this and it’s not after a major turkey-filled holiday you could substitute leftover cooked chicken for the turkey.

Turkey Curry

Ingredients

3-4 Tablespoons butter, ghee or coconut oil

1 large apple (peeled or unpeeled, it’s your call), diced

1 large onion, diced

2 garlic cloves, pressed

1 Tablespoon curry powder *

3/4 teaspoon sea salt

1/4 teaspoon ground red pepper (or less if you don’t like spicy)

1/2 cup full fat coconut milk

1 Tablespoon arrowroot powder OR tapioca starch OR non-GMO cornstarch

2 cups homemade turkey stock (or use chicken stock), divided use

4-6 cups chopped leftover turkey (or chicken)

1 teaspoon fresh lemon juice (optional)

3 cups hot cooked basmati rice

Toppings and garnishes:

choose your favorites to sprinkle over the top of the curry-

raisins, diced tomatoes, diced bell pepper, chopped cucumber, parsley, cilantro, pineapple, shredded coconut, chopped nuts, papaya, mango, chutney or even leftover cranberry sauce

curry condiments labled resized

Preparation

Melt the butter or oil in a large skillet or Dutch oven over medium heat. Add the apple and onion to the pan and saute about 10 minutes until the onions are translucent, don’t brown them. Add the garlic and saute another minute. Then add the curry powder, salt and red pepper and stir well. Stir in the coconut milk and 1 1/2 cups of the broth, reduce the heat and simmer another five minutes. Add the chopped turkey. Combine the arrowroot (or other thickener) with the remaining 1/2 cup of stock. Pour the mixture into the pan along with the lemon juice if desired, and stir constantly until the curry begins to thicken slightly. Taste for seasonings and adjust as needed. Serve over the hot cooked rice and top with your favorite condiments.

*curry powders vary wildly in their flavor and spiciness. Most curry powders contain turmeric, coriander, fenugreek and cumin; but they can also contain many other spices including ginger, cayenne pepper, fennel and even saffron. It’s fun to experiment with different curry powders, but read the ingredient list and don’t buy any that include MSG. Good curry powders are salt-free so you can adjust the salt in the recipe to your own taste.

Turkey Curry
 
Author:
Recipe type: curry
 
A nice change of pace to use up Thanksgiving leftovers.
Ingredients
  • 3-4 Tablespoons butter, ghee or coconut oil (or a mixture)
  • 1 large apple, diced
  • 1 large onion, diced
  • 2 garlic cloves, pressed
  • 1 Tablespoon curry powder
  • ¾ teaspoon sea salt
  • ¼ teaspoon ground red pepper (or less if you don't like spicy)
  • ½ cup full fat coconut milk
  • 1 Tablespoon arrowroot powder OR tapioca starch OR non-GMO cornstarch
  • 2 cups homemade turkey broth (or chicken broth), divided
  • 4-6 cups chopped cooked turkey (or chicken)
  • 1 teaspoon fresh lemon juice, optional
  • 3 cups hot cooked basmati rice
  • A selection of condiments for topping the curry, choose from:
  • raisins, diced tomato, diced bell pepper, shredded coconut, chopped nuts, mango, papaya, pineapple, chutney or even cranberry sauce
Instructions
  1. Melt the butter in a large skillet or Dutch oven over medium heat.
  2. Add the apple and onion and saute for about 10 minutes until the onion is tender, but not browned.
  3. Add the garlic and cook another minute.
  4. Add the curry powder, salt and red pepper and stir well.
  5. Add the coconut milk and 1½ cups of the broth. Reduce the heat and simmer for about ive minutes, stirring occasionally.
  6. Add the turkey to the pan and stir.
  7. Combine the remaining ½ cup of broth with the arrowroot powder and then pour this mixture into the pan, stirring constantly, until the mixture thickens slightly.
  8. Stir in the lemon juice if desired.
  9. Serve over the hot cooked rice and top with your choice of condiments.
  10. Leftovers are even tastier the next day.

What is your favorite way to use up holiday leftovers? Tell us about it in the comments section or come over to Facebook and start a conversation there.

This blog is for informational purposes. Some links may be monetized. Thank you for supporting Well Fed Family’s blog with your purchases.

Foods For Immunity

Guest blog post for Raisin’ Acres Farm. Amy shares her journey to finding healing foods for her family.

A little more than ten years ago my family began making major dietary changes that have resulted in much better health for all of us. Up to that time my children were prescribed antibiotics several times every year for ear infections and upper respiratory infections, I had my share of bad colds that seemed to last forever, and one of my children had chronic constipation that disrupted our family life for three years. Today, more than a decade and two children later, we are free from medications and sicknesses are no longer the rule. My youngest, born about 7 years after our diet changes, has never had medication of any kind, nor has she ever been to the doctor for a sick visit.  read more….

amy chicken stock with titles

Fresh Lemon Butter Sauce

lemon butter sauce

drizzle fresh lemon butter sauce over baked fish or chicken

The brightness of lemon meets the velvety smoothness of butter; only four nourishing ingredients make this a simple sauce that comes together in just minutes, ready to drizzle over baked fish, steamed new potatoes, braised kale or anywhere you need the perfect finishing touch.  Not just tasty, but able to offer all the good things in butter plus the nutrition of bone broth along with trace minerals in real sea salt, this sauce helps you feel satisfied.

Fresh Lemon Butter Sauce
 
Author:
Recipe type: sauce
 
The brightness of lemon meets the velvety smoothness of butter in a nourishing sauce.
Ingredients
  • 3 Tblsp freshly squeezed lemon juice
  • 5 Tblsp homemade bone broth
  • 8 Tblsp butter (preferably from grassfed cows)
  • generous pinch of sea salt (we like Celtic or Himalayan)
Instructions
  1. When the rest of the meal is just about ready heat a skillet on medium heat.
  2. Add the lemon juice and bone broth to the skillet along with the generous pinch of sea salt and heat until it begins to simmer.
  3. One tablespoon at a time, whisk in the butter allowing it to melt fully as you continue to whisk until each tablespoon is incorporated.
  4. Taste the sauce once all the butter has been whisked completely into the liquid and adjust adding more salt or lemon juice if needed.

What kind of bone broth should you use? Use whatever you have, but consider the flavors of what you are putting the sauce one – use chicken broth on vegetables, fish, poultry or pork; use beef broth for steaks.

lemon and kerrygold

 

 

 

 

 

Some links may be monetized. This blog is for informational purposes only.

How To Make Good Soup

stone soupDo you remember the children’s story about stone soup? Strangers stopping in a small village are given the cold shoulder until, one by one, each villager is persuaded to add an ingredient to the pot while the strangers contribute a stone to the boiling water. The original legend says this soup was the first minestrone and that one of the strangers was actually Godfrey of Bouillon, a medieval knight.  Truth or legend doesn’t matter, the moral of the story is true: in times of scarcity and poverty we are still able to provide nourishment and delicious food to our own families and have enough to share in hospitality with others in need. Soup provides a way to do all of that and more.

“Whenever possible give your soups the full flavor of homemade stock.” – Julia Child

Homemade stocks, also called bone broths, have been around for as long as there have been cooking pots, and make the base for the very best soups.  There is a simple beauty in these stocks as they give us deep nourishment as well as allowing us to use even the hard, normally inedible parts of the animal showing common sense, frugality and a respect for the life of the animal that was given for your sustenance.  The bones of any and every creature were used for stock which then became soup, sauce, gravy or even beverage.  Find a recipe for a basic bone broth here, or watch our video tutorial on roasting a chicken and making broth here. You can also save the pan juices from your roasting pan when you roast a chicken, leg of lamb, pot roast or turkey. These pan drippings have enormous flavor concentrated into a small volume and can be added to soups to intensify flavor or to stand in when you don’t have enough stock.

“There is no such thing as a good chicken bouillon, and you should stoop to using canned chicken broth only during times of dire emergency.” – Jeff Smith, The Frugal Gourmet

To make your soup start with a big, heavy bottom pot at least 2 quarts or larger. The first stage begins with the “aromatics”. These are strong-flavored ingredients frequently sauteed together in butter, lard, duck fat or coconut oil to lend a complexity to the flavor of the finished soup. Aromatics can include onion, carrot, celery, shallots, garlic, leek, sweet or hot peppers, bacon, pancetta or salt pork. Asian soups often use toasted spices such as turmeric, cumin, fenugreek or cardamom as part of the aromatics. You can also use herbs bundled together and simmered in the soup and removed just before serving – bay leaf, parsley stems, thyme sprigs for example. Saute the aromatic vegetables about five minutes taking care not to burn, then advance to the next step.

adding potatoesNow it’s time to add the sturdier vegetables such as cubes of potato, turnip, broccoli, cabbage, winter squash or other root vegetable, or cooked beans. Toss them with the aromatics to coat them with the hot fat and then add in the homemade stock or bone broth. Simmer the vegetables 10-15 minutes and then add any additional softer vegetables such as zucchini, kale or some chopped cook meat such as leftover roast chicken or beef, or tiny meatballs. Add a little salt and pepper at this time as well. Continue to simmer 10 or 15 more minutes until the vegetables are done to your liking. Taste again for salt and add more if needed.

Now it’s time for the enrichments.  In some Mediterranean areas one egg or egg yolk per person is added, either beaten in to thicken the soup or poached in some broth and added to the pot. Or you can add freshly grated cheese, sour cream, creme fraiche, coconut milk or heavy cream.  Turn off the heat under the pot before you add in any of the cultured dairy ingredients or they may curdle and you will lose the probiotic aspect. 

Ladle the soup into serving bowls and add a flavorful garnish.  Garnishes can include a dollop of pesto or spicy tomato paste, a spoonful of capers or sliced olives, lemon zest and finely chopped parsley, chopped fresh chervil or chives, a bit of butter or swirl of extra virgin olive oil, some buttered croutons, or a drizzle of fish sauce. You can also add a spoonful of lacto-fermented salsa, sauerkraut or fruit chutney for added flavor and a probiotic boost.

 

Delicious soup isn’t hard or expensive to make. When you know the basic technique you can have gourmet soup just by cleaning out the refrigerator or freezer. With a bit of planning your soup can be a memorable meal.

soup-and-muffinsoup-and-muffinbeef stew with ladle