A few years ago I had fava beans for the first time. Where were they all my life! How did I never notice them before? These little green beans of love and deliciousness are now something I look forward to every spring thanks to Door To Door Organics.
Fava beans are a Mediterranean legume mostly associated with Italian cuisine. Also known as Broad Beans and Yellow Split Peas, they are filled with vitamins, minerals and amino acids, arguably making them one of the world’s more perfect protein rich foods. Because of this, they are an excellent choice for meatless dishes.
When deciding how much fava bean to prepare you will need to keep in mind that a lot makes a little. While the amount can vary, I used four pounds of pods which made around 2.25 cups of beans.
The beans have both a shell and a pod. While young beans are sweet and can be eaten raw with the shell, the mature beans require a little effort to prepare to avoid the mature leathery shell.
Each pod has a seam which can be peeled down and then opened to reveal the fuzzy interior and beans inside. The beans are then removed and added to salted boiling water for up to 2 minutes. (Note: the water may turn a yellow-greenish-black color.)
Rinse well with cold water. When the beans have been rinse well and are cool to the touch, you can then peel off the shells.
They are now prepared in the French tradition and ready for a variety of dishes.
If you are fortunate to be able to find young beans, you can follow basically the same steps but there is no need to remove the shell before eating.
Take a look at my Fava Bean Pinterest board for some inspiration.
Just before Easter the whole family came down with a yucky cold. It was one of those colds where no one even wanted to look at food. Bone stocks, water, and crackers were our main food groups for a few days. Then I made Golden Milk.
All it takes is a few ingredients gently heated and then experienced. It is rich and lush and tastes like it should cost a million dollars. There are many different variations using milks or teas as your base, (which determines if you are making golden milk or tumeric tea), and I will give you suggestions to modify it to make it your favorite drink ever.
Golden Milk and Turmeric Tea Ingredients:
I find that you can often double the amount of liquid and still enjoy a delicious cup. I highly suggest using coconut milk. I find that the character of the beverage is lost without it. If all you can add is a teaspoon per cup, do it.
For two days we sipped on Golden Milk and wondered why we wait to be sick to enjoy it. The story ends well, we were all better by Easter.
Have you ever wondered why chicken soup is the go-to food when not feeling well? Bone broth is becoming a well-known food for supporting health. I have personally used bone broth to help my family through illness, allergies, and autoimmune health issues. Usually within 30 minutes of consuming we feel “strengthened”. It is not a magic pill but it does have a place in a natural based health arsenal. For resources on the science behind bone broth’s effectiveness as well as more bone broth recipes, see the links at the bottom of this post.
Let’s begin with the difference between stock and broth. Broth uses vegetables and meat while stock uses bones with or without meat. Technically, this makes bone broth really a bone stock. While stocks are normally made from cow and chicken, you can use the bones of any food animal. But, for the purpose of this post, we will be using beef bones. Your bones can be raw or precooked such as a roasted chicken’s bones. When possible, pasture raised, organic, hormone and antibiotic free animal bones should be used because along with the nutrients you will also pull out the nasty stuff from the bones.
For beef stock start with about 7-8 lbs of beef bone. You want lots of cartilage. If you have a severe MSG sensitivity you may want to use more meat and less bone and you will only want to cook it for a short time. This is because the bones will release glutamine. Our bodies need glutamine but in some people who have sensitivities to MSG, glutamine can also cause problems. I was not able to have any MSG but I have had no problems with the natural forms of glutamine from consuming bone broth. If you have any concerns at all, please use caution and do not make bone broth at least until you have studied it further. You may also want to read ** Nourishing Broth: An Old-Fashioned Remedy for the Modern World.
Rinse your bones well. Next you can begin by roasting your bones for half an hour in a 400F degree oven. I’ve done this and love the flavor. You can skip this step if you’d like to. Then, cover the bones with about 4 quarts of filtered water and add a tablespoon of raw organic apple cider vinegar and let it sit for about half an hour. I use **Bragg’s Organic Raw Apple Cider Vinegar but most any vinegar will work.
During the 30 minute rest, rough chop carrots, celery, onion and garlic. You can use the green tops as well. Any vegetable you like can be added.
In a stove top pot or crock pot, place all the vegetables, bones, and the water they were soaking in. Let them cook, covered, below a boil for as long as you’d like but at least 6 hours. I will often fill and set my crock pot to low or medium over night and all through the next day. Occasionally open the lid to skim the scum off the top.
When you are ready, use tongs to remove the neat and bones. Use a strainer lined with cheese cloth and pour the stock and veggies through.
This is what mine looked like after the strainer without using cheesecloth.
You may notice a slick feel to your stock from the gelatin that naturally occurs in the bones. This is good. 🙂
You can freeze your stock or use it immediately. But wait until you are ready to warm it up on the stove top and consume it to add herbs and salt. Use a quality mineral rich salt such as **Himalayan Pink Salt or **Celtic Sea Salt.
Pour yourself a bowl or mug and enjoy! Making quality bone broth is that simple!
For more information on healing foods and bone broth I recommend **Nourishing Traditions.
I love my fondue pot. I look for excuses to take it out. So when I found a recipe for Shabu Shabu, I had to try it.
Shabu Shabu is a Japanese One Pot Dish in which a broth made from a variety of ingredients you can choose from is brought to the table where you cook your food as you eat it. For families with younger children you can also pre-cook all of the food if you desire to. The best part is that this dish is so healthy!
While there are specialty hot pots with a low profile specifically for these types of dishes, as long as you have a fondue pot that handles high temperatures, you will be able to safely make this dish.
To start you will need to decide what type of broth you would like to make. I used Kombu, which is kelp seaweed and makes this broth a Kombu Dashi. Some other options are to make a mushroom based or fish based broth.
1 – 4 inch piece of kombu is all you need. Soak in water for at least 30 minutes. Then bring it to a gentle boil and let simmer for an hour or longer either in your fondue pot or stove top. The longer you keep it, the stronger the flavor. At this point I kind of freaked out because I did not like the flavor at all! But I stuck with it and boy was I pleasantly surprised. The kelp adds what many call Umami. It adds a rich undertone of flavor. Now remove the kelp and add mushrooms and sliced vegetables to the broth. Pick what you like but start with hardy items like carrots and diakon radishes. I was able to get my hands on some burdock root and rainbow carrots which were a fun treat. Once cooked, add more delicate veggies like green onion, bok choy, spinach, and so on. I also decided to add a tablespoon of Organic Fermented Red Miso Paste. Because it is soy, it is really important to only use organic fermented soy for health reasons.
Our family tries to make a point of having a Family Fun Night once a week. It usually ends up being a game night but sometimes it is a movie night or a “fancy” food night at home. I”m always looking for a way to inexpensively do something fun. This week is crazy fry dipping sauce night with games.
No matter what your dietary needs are you can make this work. You can use regular store-bought fries, homemade fries, sweet potato, avocado, zucchini, onion rings, really whatever works for you. Fries can be baked, pan, or deep-fried. It really is as simple or complicated as you want to make it.
The fun part is all the sauces. If you or your children are creative, let loose and experiment. Some may be totally disgusting -that’s part of the fun – but some may become your new favorite thing. My suggested starting items to mix and match are:
All Purpose Seasoning
Sriacha (For heat lovers)
Of course, you can add anything else you’d like. Pickle relish, herbs, smoked salts, and bacon bits have all been great additions at some point in our home. Another option is to make a buffet and have chili, shredded chicken, cheese, green onions, onions, bell peppers, olives, sour cream, mac and cheese sauce, or any other favorite toppings available and turn it into a full meal.
If you prefer to have a recipe, take a look at my French Fry Sauce board on Pinterest.
All that is left is to pick which game to play!