Thursday, November 16, 2017

Homemade bone broth...what?!

You might be super excited about this post or, like me, the name "bone broth" makes you gag a little. HOWEVER, I'm telling you, this stuff is legit! It helps with stomach problems, skin woes, immunity and joint pain (click here for more bone broth amazingness here). Plus, it's basically the easiest thing I've every done. Okay, maybe not the easiest, but I'll tell you what, it takes me no longer than 2 minutes to prep for this and another 2 minutes to finish it up. Plus, instead of spending $10 for 4 servings of frozen broth, I get like 10 servings of fresh broth for like a $1. I know y'all are super pumped now and ready to pull out your stock pots and crock pots, but let's go over what bone broth really is.

Bone broth is broth (shocker) that's made from bones (no!!) of chickens, turkeys or cows. It differs from normal broth or stock in that you really only need the bones and not meat and it's done over a long period of time. This process makes it so you get all the amazing properties of the bones an connective tissues like collagen and such. Learn lots more about bone broth and it''s amazingness here.

Okay, now that you have bought in, or looking for a less expensive and fresher way to add bone broth into your day, here's the super simple way to do it...and just in time for those turkey bones after Thanksgiving!

What you need:
  • stock pot or crockpot
  • bones from a chicken, turkey or cow (I just use the bones and whatever is left on them from leftover  rotisserie chicken, turkey, bone-in steak, etc. or you can also beg bones from your local butcher)
  • couple stalks of celery, washed 
  • couple carrots, washed but not peeled
  • 1 white onion, peeled and cut into quarters
  • minced or whole garlic cloves (like 4 cloves or tbsp minced)
  • 2 tbsp organic, unfiltered, raw apple cider vinegar
  • salt to taste
  • water
What you do:

  1. Dump everything into a crockpot
  2. Fill crockpot with water (to the top)
  3. Set on low and leave it alone for 24-36 hours
  4. Strain (I use cheese cloth) broth into a large bowl and toss everything else
  5. Store the broth in the fridge for up to a week or freeze it! (there will most likely be a layer of fat on top...just skim it off after it cools.
So what do you do with it after you make it? Heat it up on the stove and drink a cup (or two) a day. I've been able to stop taking the vitamins I take for my knees and I feel great! Also, you can use it as you would any broth...making soup, using it instead of water for rice or quinoa...get creative!


Friday, November 10, 2017

Super fast and easy pork tenderloin

This is one of my new go-to meals for my little family or even when we have people over and I don't want to spend a ton of time in the kitchen and more time socializing.

What you need:
2 lb (ish) pork tenderloin (fat trimmed and patted dry with a paper towel)
1 tsp olive oil
1 tsp garlic poweder
1/2 tsp onion powder
1 tsp cumin
1/2 tsp freshly ground pepper
1/4 tsp basil
1/4 tsp oregano
1/4 tsp rosemary
1/4 tsp thyme
cooking spray or extra olive oil for searing

What to do:

1. Pre-heat oven to 400 with a sheet pan covered in foil IN the oven (you want it hot when you put the pork in)
2. Rub the pork with the tsp olive oil
3. Combine all spices in a little bowl and then rub pork with them
4. Heat oil or cooking spray in skillet
5. Sear the tenderloin on all sides for like 1 minute each side
6. Pop the tenderloin in the oven on your pre-heated cooking sheet and bake for about 14 minutes or until the center is 150 degrees
7. Take out and let rest for about 5-10 minutes before slicing (might be a bit pink in the middle...don't freak long as the temp is're good)

I love to pair this with roasted veggies and sweet potatoes or mixed veggies and rice...yummy!!


New playlist for your weekend workouts