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Homemade Bone Broth

There is no better addition to your recipe arsenal than homemade bone broth. It’s a nutrient-dense addition to a vast number of other recipes, can be used as a cooking/sautéing liquid, and can be consumed on its own as a coffee or tea replacement. Needless to say, it’s versatile, and in the case of the recipe we’re sharing today—which happens to be Mountain Trek’s very own nutritionist’s recipe—deliciously savory. Compliments of Jenn Keirstead, a Registered Holistic Nutritionist and Mountain Trek’s nutritionist of 15+ years, this recipe is packed with so many benefits, including:

  • A highly absorbable source of vitamins + minerals: calcium, magnesium, potassium, and phosphorus, Vitamin A, K2, and minerals like zinc, iron, boron, manganese + selenium.
  • Packed with glucosamine + chondroitin; natural compounds found in connective tissue which supports joint health.
  • Collagen, and lots of it! This turns into gelatin that, when cooked, yields several important amino acids, which are a protein (e.g. building block).
  • Helps maintain digestive health. Bone broth is not only easy to digest, but it may also help in the digestion of other foods. Gelatin binds to the water in your digestive tract, helping food move through your gut easier. It is also believed to help with a condition called “leaky gut” and other inflammatory bowel diseases.
  • Loaded with amino acids glycine and arginine, which have strong anti-inflammatory effects; targeting cancer cells and all areas of internal inflammation.

Equipment Needed

  • Stockpot– at least one large 8 quart stockpot. Or, a large crockpot/slow cooker.
  • Roasting Pans– for the best possible beef bone broth, you need to roast the bones before you boil them.
  • Wire mesh strainer– to strain the delicious broth from the bones and vegetables.

Ingredients

Note: organic is key, so you are pulling out as high of quality nutrients as possible.

  • Grass-fed beef bones, or chicken bones*. NOTES:
    • Knuckles, joints, and marrow bones are best. If you’re unsure, ask your local butcher for the best broth bones and then request that they cut them in half
    • For added flavor incorporate meaty bones, and short ribs.
    • But as high of quality as you are willing to go.
  • 6 carrots
  • 4 stalks celery
  • 2 bay leaves
  • 2 Tbsp apple cider vinegar

*Use an entire organic chicken carcass. After you roast the chicken, and enjoy the meat, use ALL the leftover bones, skin + any fat from cooking. Follow the same method below – except no pre roasting of bones needed.

Instructions:

  1. Preheat oven to 450F and prepare two roasting pans.
  2. Transfer the beef bones and vegetables to the roasting pans. Don’t pile them all on top of each other. Roast for 30 minutes before gently tossing the bones and vegetables, and roasting for an additional 15-30 minutes more.
  3. Transfer the bones and vegetables to the stock pots and scrape up any remaining bits and juices remaining in the roasting pan using a metal spatula and a little water, if needed (don’t worry, all those brown bits add goodness and FLAVOR!).
  4. Fill pot with approximately 10-12 cups water, or until bones and vegetables are fully submerged. Cover the pot and bring to low boil.
  5. Reduce heat to low and simmer, with the lid slightly ajar, skimming any foam, occasionally. Simmer for at least 12 hours, ideally 24 hours (do not leave the stove running overnight. Simply cool and store in the refrigerator and continue to simmer the next day). Add more water if needed to make sure bones and vegetables remain fully submerged.
  6. Once the bones and vegetables have simmered and your broth is ready, you will need to strain the broth through a fine mesh strainer.
  7. Set the broth aside to cool. Pro Tip: Don’t forget about the meat on the bones! Whether you eat the remaining meat in a bowl of soup or in salads, I can almost guarantee that there is a TON of delicious nibbles waiting to be picked from the bones. Don’t let it go to waste! Now, you can discard the meat-free bones and compost the vegetables without guilt.
  8. Transfer broth to the refrigerator and allow broth to cool fully. The result will be a hard, thick layer of fat and a bottom liquid layer that looks like gelatinous brown jello. Pro Tip: Do not discard the top fat layer. It will melt together with the broth when heated and adds serious nutrients and flavor, as well as supporting brain health, immune system function, and hormone balance.
  9. Store your bone broth: Bone broth stores well in the refrigerator for approximately 5 days. If you make a large batch, freeze smaller batches in the freezer for up to 6 months (it reheats perfectly!).

 


What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

The Kootenay Bowl With Prawns

As fresh as you can get, this healthy and delicious veggie and prawn lunch bowl (which is named after the lake our lodge looks over) is definitely one to add to your routine. Packed full of lean protein, vitamin and mineral rich vegetables, this full meal offers your body and brain a powerhouse of good things, while keeping your body feeling light and trim. To make this bowl even more nutrient dense, try adding cubed avocado, a natural companion to the lightly spiced prawns.

Note: Unfortunately, this recipe is so new that we don’t have an image for it yet! The image above is borrowed from Low Carb Maven to give you an idea of what a veggie packed prawn bowl looks like. You can find her version of this bowl here. We will be publishing our own image for this recipe later in the year.

Ingredients (Serves 4)

  • 24-32 Prawns, sized 21/25, peeled & deveined (serving size: 6 prawns for women (4oz.) 8 for men (5oz))
  • 1/2 C cashews, toasted

Marinade for prawns:

  • 2 Tbsp tamari
  • 2 1/2 Tbsp grape seed oil
  • 2 Tbsp rice vinegar
  • 1/2 tsp garlic powder
  • 1/2 tsp ginger powder
  • 3/4 tsp sesame oil
  • Zest and juice of 1/4 lime

Bowl:

  • 4 C spinach or mixed greens
  • 1 C matchstick carrots
  • 1 C sliced peppers
  • 1 C sliced cucumber
  • 1 C daikon julienne
  • 1 C finely sliced red cabbage
  • sprouts for garnish
  • sliced radish for garnish

Dressing:

  • 2 Tbsp nutritional yeast flakes
  • 1 Tbsp lime juice
  • 2 1/2 Tbsp Tamari soy sauce (gluten free)
  • 2 Tbsp rice vinegar
  • 1 cloves garlic minced
  • 1/2 Tbsp fresh ginger minced
  • 1 Tbsp grape seed oil
  • 1 Tbsp hemp oil
  • 1/2 Tbsp sesame oil
  • 1/2 Tbsp agave syrup
  • 1 Tbsp tahini

Instructions:

  1. Preheat oven to 400F. Prepa lined sheet pan
  2. Marinade and Cook Prawns. Blend marinade ingredients and toss prawns in it. Spread prawns and marinade on lined sheet pan. Cook until just done. Once cooked, remove prawns from juice, and refrigerate until ready to use.
  3. Toast cashews. Place cashews in pan on medium heat and stir occasionally until toasted.
  4. Assemble Bowl. Start with 1 C of spinach, then top the salad with little (1/4 C) handfuls of all of the vegetables. Top with prawns and cashews, and garnish with sprouts and sliced radishes.
  5. Enjoy!

 


What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Bugaboo Salad With Balsamic Vinaigrette

Take your standard green salad to an entirely new level with this healthy and hearty rendition inspired by the Bugaboos, a local mountain range with mighty rock formations, glacier-sculpted granite spires, and many peaks over 3,000 metres in elevation. The towering alfalfa sprouts and feta cheese remind us of the awe-inspiring mountains and glacier terrain the Bugaboos has to offer. This salad is strong and powerful, but simple and healthy. Make your own balsamic vinaigrette dressing using our guest-favorite recipe.

Serves 4.

INGREDIENTS (Serves 4)

Salad:

  • 5 c. mixed baby salad greens
  • 1 c. beets, grated
  • 1 c. carrots, grated
  • 1 c. chickpeas cooked
  • ½ c. feta cheese crumbled
  • ½ c. alfalfa sprouts
  • ¼ c. sundried tomatoes sliced
  • ¼ c. toasted sunflower seeds

Dressing:

  • ½ Tbs. Dijon mustard
  • 1 Tbs. honey
  • 1 tsp. crushed fresh garlic
  • ¼ tsp. dried basil
  • 1 Tbs. red wine vinegar
  • 1 Tbs. balsamic vinegar
  • 2 Tbs. orange juice
  • 1/3 tsp. orange zest
  • 1/3 cup olive oil

PREPARATION

  1. Blend dressing ingredients in a blender. Set aside in refrigerator until ready to use.
  2. Place a bed of salad greens in a bowl and layer, making your own design; beets, carrots, chickpeas, feta, sprouts, and
    sun-dried tomatoes.
  3. Sprinkle with sunflower seeds.
  4. Serve with dressing on the side.

 


What is Mountain Trek?

Mountain Trek is an award-winning health retreat immersed in the lush nature of British Columbia. Our one or two-week program—featuring daily hiking, yoga, exercise classes, time in our state-of-the-art spa, and of course, delicious, healthy cuisine—will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Detoxifying Kale and Quinoa Salad

This kale and quinoa salad recipe is gluten-free and packed full of nutrients, omegas, and antioxidants. Quinoa is a complete protein (has all the essential amino acids), high in fiber, a good source of antioxidants, and also has a good omega-3 profile. Kale is a nutrient powerhouse and packed with antioxidants like quercetin and kaempferol. Blueberries and lemon juice are both chelators—compounds that bind to heavy metals and support the elimination of them—furthering the detox benefits of this recipe. Put these all together and you have a nutrient-rich, hearty salad that will leave you feeling healthy and clean.

Serves 4.

INGREDIENTS

  • 2 cups quinoa – cooked in 3 cups water
  • 4 packed cups kale, chopped into bite-sized pieces
  • Juice of 2 lemons
  • 1/4 cup olive oil
  • 1 teaspoon salt
  • 2 cup pomegranate seeds
  • 2 Haas avocado, chopped
  • 1 cup red onion, finely minced
  • 1/4 cup additional olive oil
  • Topped with toasted pumpkin seeds
  • Fresh blueberries
  • Fresh Spinach to bed the salad

PREPARATION

  1. Cook the quinoa in the water.
  2. Meanwhile in a separate bowl, combine the kale, lemon juice, olive oil, and salt. Get in there with your hands and massage the kale so it’s well coated, and set it aside to wilt for at least 10 minutes.
  3. When the quinoa has cooled, transfer the kale mixture, pomegranate seeds, avocado, onion, and additional olive oil to the bowl with the quinoa, and toss well. You can serve immediately or make this salad a day ahead and refrigerate overnight. Top with toasted pumpkin seeds and blueberries.

The Kootenay Bowl With Herbed Tofu

Colorful bowl of organic greens, baked tofu, fresh tomatoes, cabbage and grated carrots and garnished with crushed nuts.

Named for the invigorating, fresh, and health-inspiring lake which our British Columbia lodge overlooks, this healthy dinner bowl shares the same attributes. The Kootenay Bowl with Herbed Tofu recipe makes a great lunch, but treat the tofu as a cutlet and this recipe becomes a satisfying dinner packed full of protein and nutrients. Guests absolutely love the crunch of the vegetables with the smooth, creamy sauce. To make this bowl even more filling, add cooked quinoa or whole grain brown rice to the bottom of your bowl.

Serves 4.

Ingredients (Serves 4)

Tofu:

  • 2 cups tofu, cubed
  • 1 tsp Braggs liquid aminos
  • 1 tsp olive oil
  • 2 tsp fine, dried herbs, such as thyme, oregano, rosemary and/or basil

Bowl:

  • 1 cups beets, grated
  • 1 cups carrots, grated
  • 1 cups almonds, toasted
  • 2 cups spinach leaves
  • 3/4 cup sunflower sprouts or sprout of your choice

Dressing:

  • 1 cup nutritional yeast flakes
  • 3/4 cup water
  • 1/4 cup Braggs liquid aminos
  • 1/2 cup apple cider vinegar
  • 2 tbsp tahini paste
  • 2 tbs almond butter
  • 2 tbs fresh ginger
  • 2 cloves garlic, crushed
  • 1/2 cups olive oil

Method:

  • Sauté tofu cubes in a skillet with the oil and liquid aminos, and coat with the herbs when nearly done. If you like heat, add a pinch of dried, ground chilies.
  • Combine nutritional yeast flakes, water, Braggs liquid aminos, apple cider vinegar, tahini, almond butter, ginger, and crushed garlic in blender to prepare the dressing. Add oil in a steady stream while blending. (You will have leftover dressing to use again)
  • Assemble 4 bowls, starting with spinach leaves and topping with beets, carrots, almonds, sunflower sprouts, and sautéed tofu cubes.
  • Drizzle bowls with warmed dressing and enjoy!

Fresh Salad Rolls With Almond-Lime Dressing

Mountain Gomae

 

  • Portions:
  • Women – 1 c. mixed green vegetables and
  • ½ Tbs. Dressing
  • Men – 1 ½ c. mixed green vegetables and
  • Tbs. dressing

Making Friends With Salad