Bone Broth

Health benefits of Bone Broth
(from this Dr. Mercola article)

  • Bone broth contains valuable minerals in a form your body can easily absorb and use, including calcium, magnesium, phosphorus, silicon, sulfur chondroitin, glucosamine, and a variety of trace minerals
  • The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion
  • Bone broth also inhibits infection caused by cold and flu viruses, for example, and fights inflammation, courtesy of anti-inflammatory amino acids such as arginine

Bone Broth Recipes

Bone broth is actually very easy to make at home and also very cost effective when you use left over carcass bones that you’d otherwise just throw away. My family has been making bone broth for many years. One of the tricks is to make sure you add vinegar to the pot, which helps to leech the valuable bone minerals into the water. Below are a few different recipes for bone broth. Get creative by adding your own combination of herbs and vegetables!

Roasted Bone Broth: A Chef’s Take – a great creative bone broth recipe

Simple Chicken Bone Broth


  • 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones, wings and feet (we typically use chicken feet or the left over carcass bones of a whole chicken after we’ve eaten the meat off of it.)
  • 4 quarts cold filtered water
  • 2 tablespoons cider vinegar
  • 1 large onion, chopped
  • 2 carrots, cleaned and coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 1 bunch parsley

Basic Directions:

  1. Fill up a large stockpot (or you can use a large crockpot if you have one) with pure, filtered water.
  2. Add vinegar and onions, carrots, and celery to the water.
  3. Place the chicken bones into the pot.
  4. Bring to a boil, and remove any scum that rises to the top.
  5. Reduce the heat to the lowest setting and let the bones simmer for 12-24 hours.
  6. Adding the fresh parsley about 10 minutes before finishing the stock, as this will add healthy mineral ions to your broth.
  7. Remove bones from the broth with a slotted spoon and strain the rest through a strainer to remove any bone fragments.
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Zucchini Banana Bread muffins

IZucchini muffinsngredients:

  • 1+ cup ripe bananas (3 over ripe)
  • ¼ cup coconut oil
  • ½ cup coconut sugar
  • 3 eggs
  • 2 tsp. vanilla
  • 2 ¼ cup GF flour (used 1 c Bob’s, ¾ c Pamela’s, ½ cup buckwheat)
  • 1 tsp. each baking powder & baking soda
  • 2 tsp. cinnamon
  • 1 ½ cups shredded zucchini (or summer squash)
  • ½ tsp. salt


  1. Preheat oven to 350.
  2. Cream oil, sugar, vanilla
  3. Add eggs and cream
  4. Mix in bananas
  5. Mix flours, baking powder, baking soda, cinnamon and salt
  6. Add to wet mixture
  7. Fold in zucchini
  8. Spoon into muffin tins
  9. Bake at 350 for 10 minutes, then at 325 for ~8 minutes
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Set New Years Intentions

Image by Veronica Rae

Image by Veronica Rae

Happy New Year!

A friend of mine, Veronica Rae, wrote a great article in the Huffington Post about setting intentions for the new year. She shares simple and easy steps to help you do it, too. Click on the link below to find out more.

Rather than create New Year’s resolutions, which often come from a place of lack and frustration, try setting New Year’s intentions. It’s simple, easy and refreshing! Here’s how…

For many years now, I have setting an intention for the year. Why? Well, it helps me stay tuned in and on my path for the year. Setting an intention helps me connect with my Spirit’s plan for the year. It’s freeing to let go of making resolutions that I can’t keep.

Just like Veronica suggests, I center myself, let go of expectations, make sure I’m grounded (i.e. connected to the center of the earth) and in a clear space (feeling calm and peaceful). During the whole process I tune into my intuition. In my mind I ask, what is my intention for this year? Information comes to each of us in different ways. For some people it’s in images, for others it’s in words or feelings, and for some it’s a deep knowing. Whatever works for you is perfect.

2014 intention

My overall intention symbol for 2014

For me it’s helpful to allow colors and images that represent my intentions to show up. Usually the first color or symbol that comes is the right one. It represents the qualities of what I want to create and what I am working on during this next year of my life. Sometimes I count to myself: one, two, three. Now! And then notice what the first color or symbol is that appears in my mind’s eye.

For the past two years I have done water-color paintings of my intention symbols. The image to the right was my over-all symbol for last year (2014). It has hung in my bedroom as a wonderful reminder all year.

I have shared two examples of ways you can tune into your intention for the year. There are may more. Have fun playing with these exercises and see what works for you!

Blessings for an amazing year!!

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A Unity Prayer

The Light of God Surrounds You,

The Love of God Enfolds You,

The Power of God Protects You,

And The Presence of God Watches Over You.

Wherever You are, God Is and All is Well…


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Gluten-Free Brownie Bites

These are super easy! As usual I made a few alterations to the recipe… I left out the peanut flour and used only almond flour (which I made fresh by grinding almonds in a coffee grinder). I used a little less than 1/2 cup coconut sugar since the sunflower butter I used was sweetened.

They are kind of like a chocolate power bar with all the nuts, seeds and the egg whites. Next time I will likely go ahead and use the whole egg instead of just egg whites.

Bake at 350 for 8-10 minutes.

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Vegan Ice Cream

Vegan Ice CreamFor a while now it has been clear to me that I don’t do well with dairy, but I still love the occasional ice cream treat. For a while now I have been choosing coconut milk based ice creams instead of dairy, which has made my tummy (and my whole body) happier than eating a dairy based ice cream. Recently I tried cashew & date based chocolate pudding that a friend had made and decided it was high time that I try making my own nut based ice cream. If you like nuts, then you will most likely enjoy this ice cream, too!

First I did a little research and one recipe I looked at was from the website Elana’s Pantry. As usual, I altered things a bit. I don’t have a vitamix or similar type of blender, so I decided to soak my cashews first, which would make blending them easier. Because they had been soaked I used less liquid than her recipe.

Here is the recipe that I ended up making.


  • 1 cup cashews (soaked in water over night & rinsed)
  • 1 1/2 cups almond milk (or other liquid of your choice
  • 2 tsp. vanilla
  • 1/4 cup maple syrup (you make want a bit more)
  • dash of salt
  • fresh fruit to put on afterward (optional)


  1. Soak cashews in water overnight & rinse them before using them.
  2. Add all ingredients (except fruit) to your blender and blend until smooth
  3. Put liquid mixture into the refrigerator (probably optional, but I thought it might help the process and I didn’t have time to make the ice cream right then)
  4. When you’re ready, place liquid mixture into an ice cream maker and follow the directions of your ice cream maker. (My mixture was ready in less than 20 minutes.)
  5. Scoop out into bowls and serve immediately with fresh fruit. You can also place it into a container and put it into the freezer for later. If you do this, the ice cream will be hard when you take it out of the freezer, so let it stand for 10-15 minutes before scooping it out.
  6. Enjoy!
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Making Herbal Salves

KatjaWellness isn’t just about what we put into our bodies, but it is also about what we put onto our bodies. Many people are become more aware that it really matters what we put onto our skin and are trying to avoid any synthetic ingredients.

Today I went to a class put on by a friend of mine, Katja, who taught us how to make healing organic herbal salves using plants that we commonly find in our backyard. It was surprisingly simple and also very helpful to have the practical hands-on experience of making these salves together. It was wonderful to see Katja’s passion for herbs and natural remedies.

HerbsIn the class today she focused on four particular herbs that all have wonderful healing properties – Calendula, Comfrey, Plaintain, and Yarrow. A few examples of how these herbs can help our skin… Calendula is great for dry skin, acne, and insect bites. Comfrey helps heal cuts, bruises, burns and even broken bones! Plaintain helps relieve itching. Yarrow is great for eczema, rashes, and inflamed skin.

After learning a little bit about the herbs, Katja talked with us about what kind of oils can be used to create the herbal infused oils, most of which can be found in a common kitchen (i.e. coconut, olive, sunflower), which are then used to make the salves. Finally, we got to create the salve with a mixture of the herbal infused oils plus some beeswax and drops of essential oils (i.e. lavender). It was so much fun to work together with the group, measuring out ingredients and learning how to make these at home.

Salve makingKatja will be teaching a class on Making Herbal Salves over the next two Saturday at the College of Marin. I highly recommend it to anyone interested in healthy living. You get to try out something fun and new, plus you’ll get to take a healing salve home with you! You can find more information on Katja’s class here.

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