Simple Gut-Healing Bone Broth Recipe (Instant Pot or Crockpot friendly)

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Unless you’ve been living under a rock somewhere the past five years, you are bound to have already heard about the powerful gut-healing properties of bone broth.

If by chance, you may have missed it, I have written an entire article dedicated to sharing all the health benefits of drinking and consuming bone broth here.

Let me just summarize for you why you should be drinking bone broth on the regular.

Bone Broth Benefits:

  • It heals and seals the gut (a compromised gut-lining is the hallmark sign of auto-immune diseases, which are so common today)

  • It improves digestion

  • It provides important vitamins, minerals and amino acids to the body

  • It acts as a natural cold and flu remedy

  • It’s collagen content gives the hair, skin and nails a boost

  • It helps to stabilize blood sugar levels

  • It benefits arthritic pain

  • Its a very nourishing pregnancy drink and has been known for its ability to increase fertility

  • It’s a wonderful immune and digestive support for kids (and helps kids with digestive troubles regulate)


I have been drinking bone broth for years. I make it about once a week. It is so nourishing and so healing and so delicious in a mug to be sipped alone. It’s also great in my homemade family style chicken soup that the kids love.

The great thing about homemade bone broth is that it is SO incredibly simple and to make at home, especially in a Instant pot or Crockpot. So don’t waste your money buying the expensive brands at the grocery store (unless you really really don’t have one hour to do this simple method at home - in that case I recommend Kettle and Fire Brand and you can use my discount code HELPINGHANDS10 to receive a 10% discount at checkout)

So here is the deal on how to make your own bone broth, it is SO SIMPLE and affordable!

You will need a leftover chicken carcass (and as a bonus you can add either 1-2 beef marrow bones or 1-2 chicken feet bones)

So normally I make a whole chicken that I roast or cook in the Instant Pot for an easy weeknight dinner and then I save the bones of the chicken to make broth afterwards. I also save the butts of the carrots and celery and onions in a freezer bag and I just throw that in with the bones to give it some flavor.

Make sure to use bones only from organic animals, as toxic buildup can be present in the bones of unhealthy animals.

In an Instantpot, you can make broth in two hours (um, hello gorgeous!!). In a crockpot, it will take 24 hours.

Honestly, investing in an Instant pot was the best investment I ever made! I make dinner atleast 3 nights a week in it and you can’t beat dinner that’s ready in 15 minutes!

Ingredients:

  • 1 organic chicken carcass (chicken meat removed)

  • optional (add in 1-2 marrow bones or 1-2 chicken feet, chicken feet provide more gelatin)

  • 2 tbsp apple cider vingegar

  • 2 carrots, roughly chopped

  • 1/2 onion, roughly chopped

  • 2 stalks celery, roughly chopped

  • 2 tbsp chopped parsley

  • salt and pepper to taste

  • enough filtered water to cover the top of the bones and other ingredients

  • You can add whatever spices you’d like! I like to add turmeric and ginger sometimes to give it another nutritional boost but those are totally optional!

Instructions:

  1. Place your bones in an Instant pot or slow cooker.

  2. Place your onions, carrots, parsley and celery right on top of the bones.

  3. Add the apple cider vinegar (this helps to extract nutrients)

  4. Cover the bones and vegetables with enough filtered water to cover the top.

  5. In an Instantpot, seal the top and set on high pressure for 120 minutes. When it finishes, you can self-release the pressure or allow the instant pot to release its pressure independently over the next several hours. When its finished, season it with salt and pepper.

  6. In a slow cooker, cover and set it on low heat for 24 hours. Check the water level periodically and add more if needed. When its finished, season it with salt and pepper.

  7. You can store your broth in a freezer bag in the freezer to use later in soups or you can enjoy it in a mug by itself.

Enjoy!

-Made with love, Ashley

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Here’s a picture in my Instagram bone broth highlight, which shows how I pretty much throw in whatever random ingredients I have laying around. Make it your own!

Chocolate + Avocado Nut-butter Shake (Dairy-free, Kid-friendly)

We are gearing up for summer over here and I’ve been trying to remind myself of some tried and true classics for keeping us cool in this Miami heat. 

Since I’m already at it, I thought I might as well share with you all one of my kids’ all time favorite (and most requested) shakes:  Chocolate Avocado Nut Butter Shake.  This is the one my kids always ask for when I ask them “what kind of smoothie should I make today?”

It’s creamy, its dreamy, chocolately & healthy too!  I think it tastes like a healthy version of a frosty from Wendy’s!

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Here’s how to make it:

Ingredients:

2 frozen bananas (in chunks)
2 tablespoons nut butter of choice
1 tablespoons organic cacao
1 tsp hemp seeds
4-5 small frozen cauliflower heads
1/2 avocado
2 tbsp agave
pinch of cinnamon
2 cups nut milk of your choice

Instructions:

  1. Place bananas and nut milk in first into a high speed blender.  Then add all the other ingredients.  Blend until smooth and creamy and enjoy!

-Made with love, Ashley

 

Matcha Mushroom Magic Latte

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Shortly after having my second child, I had to give up coffee.  Looking back now it was probably the best move ever for me, but at the time it seemed like the end of the world.  With the endless nights of breastfeeding a newborn and the sleep deprivation that came, all while trying to care for a toddler too, I wanted coffee more than anything. 

“Why did I give it up?” You might ask.  I will tell you why.  I noticed whenever I drank even the slightest bit of coffee, my daughter wouldn’t sleep well at night and wouldn’t take naps during the day well either.  So not only would I be sleep deprived but I would also have to deal with a very cranky over-tired baby.  Its funny she was so sensitive to caffeine because I have always been very sensitive to it too.  Coffee has always made me wired and jittery so I would just allow it in tiny bits or drink half-calf to deal.

But this situation called for a complete cessation and I was desperate for something else that could help me stay alive during that crazy post-partum year.

I had heard of matcha but I wrongly assumed I could handle it because it was still caffeine after all.  But then I read about its alerting but calming affects and I thought “That’s exactly what I need!” So I gave it a try.  I was surprised at how it gave me a little boost of energy but never made me (or my babe) feel jittery one bit.  I was absolutely in love.  Then, I began to research the benefits and I was floored at how nutritious matcha was and how beneficial it was to my body.  It was exactly what I needed!

Matcha Benefits:

  • Supports the liver and the detoxification process

  • Supports a healthy hormone balance

  • Gives a calm but alert feeling

  • Contains more antioxidants than 10 cups of green tea

  • Its heavily supported in research to be one of the best natural breast cancer preventatives (it helps to remove excess estrogen from the body)

So without further ado, I feel I am way over-due to share my favorite Mushroom + Matcha Magic Latte recipe with you. I have been drinking it for about 2 years and I have tried almost every organic matcha brand under the sun.  This brand I use doesn’t even compare to the other brands on the market.  Its quality and taste is above and beyond anything else I have tried in the past.

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I use my favorite Ippodo Tea matcha and mix in a bit of my favorite immune supporting Red Reishi mushroom powder and it’s a wonderful, magical thing that gives me mom super powers and just makes me so happy, you guys!

Red Reishi is an incredibly powerful mushroom, that has been used for centuries for its healing and longevity properties. It’s been studied extensively for its anti-cancer and anti-tumor properties (breast cancer, prostate cancer, leukemia, just to name a few) It improves liver detoxification pathways, protects against infection, fights asthma + allergies, promotes better sleep and stabilizes blood sugar.

Here’s how easy it is to to make this God send:

Mushroom + Matcha Magic Latte

**Affiliate links below

Blend with a hand blender and enjoy!

Any of the products on this page may be an affiliate link. If you click on an affiliate link and make a purchase within a specific amount of time, I get a small commission. The commission is paid by third parties, not by you. I only recommend products that I genuinely love. Thank you for your support!

-Ashley

Chocolate, Berries + Super Greens Smoothie (Paleo, Dairy-free, Kid-friendly)

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If you’ve ever had chocolate dipped strawberries, you already know what a perfect pair berries and chocolate are.  

For some reason, up until this point, it had never crossed my mind to mix the two together.  I am SO glad I did though, because this smoothie is. the. bomb. 

I'm sure you already know I'm obsessed with chocolate. Cacao powder is my favorite way to add that delicious chocolatey flavor in my diet without all the bad stuff that comes with regular, store bought chocolate.  So chocolate and berries it is for me! Mix in some other goodies and organic greens superfood and you’ve got your perfect breakfast, really!

This smoothie was a huge hit with the kids, even though the color isn’t exactly bright and shiny. 

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Heres how I made it. 

(**Affiliate links below) 

Ingredients: 

Method: 

  1. Blend all ingredients together in high-power blender until smoothe.
     
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-Ashley  

Superhero Strength Green Smoothie (Kid-friendly)

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This smoothie is so packed full of delicious nourishing ingredients, that you and your kids will both feel like you have super-hero powers after drinking it down! Or if you’re like me, and have been eating junk while traveling for the past week or so, it will give you a quick jump start to detox your body of all the toxins.

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It has all you need, really! Lots of fresh greens, healthy fruits + healthy fats from the avocado, what more could you need to start your day?

Did you know mangos are packed FULL of antioxidants and are known for promoting healthy skin and digestion?? Their high antioxidant content has been known to prevent cancer and they also contain many trace minerals that are lacking in the average American diet like potassium, magnesium and copper.  

Who knew something so deliciously sweet could be so healthy?

Ingredents: 

3/4 or 1 whole mango
2-3 stalks kale (stems removed)
handful spinach
1/2 avocado
1 + 1/2 banana
juice of 1 lemon
4 square inch pineapple cubes
3/4 cup coconut water
lots of ice 

Method:

  1. Blend all ingredients in high power blender until smoothe, add ice at the end until desired consistency is reached. 
  2. Tell your kids they aren’t allowed to have any! 

   

Anti-Inflammatory Turmeric Lemon Ginger Tonic for Flu Season

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With flu season in full swing, my whole family fighting a cold of some sort and Christmas travel plans looming in the near future, I decided it was time to break out my dear old friend, the Anti-inflammatory Turmeric Lemon Ginger Tonic. 

No, this is not a smoothie, but if you’re like me and love lemons and don’t mind a little kick, you could probably drink it down like it was one. 

Instead, I take one shot sized sip of it first thing every morning when I’m trying to be preventative against colds and viruses or when anyone in my house is sick.

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Inflammation in the body has been linked to so many diseases including heart disease, cancer, diabetes, depression, obesisty, Alzheimer’s, etc. It is also thought to be a pre-curser of sorts to premature aging.

Unfortunately, many people walk around in a chronic state of inflammation without even realizing it.  Here are a few reasons inflammation can develop.

  • Stress/anxiety
  • Lack of sleep
  • Diet lacking of good quality omega-3 fatty acids
  • Poor gut health
  • Diet high in processed grains and sugars
  • Environmental toxins
  • Free radical damage

Besides looking at this list and trying your best to eliminate as many factors as possible, there are some powerful anti-inflammatory foods that can significantly decrease inflammation in the body and help prevent and fight disease. 

Turmeric 

Turmeric is a bright orange spice known for its anti-inflammatory, antioxidant, antiviral  and anti-cancer properties.  It is what gives curry its orange/yellow color.  

Basically, this spice wards of disease, you guys.  If you have never experimented with adding it to your diet, you need to ASAP. 

While Indian cultures have long revered this spice and used it to treat wounds, infections and cure other diseases, the western world is just beginning to acknowledge its powerful medicinal properties.  Several studies have shown its effectiveness against treating cancer. 

Ginger 

Ginger is another one of the most healthy spices in the world.  It also has powerful anti-inflammatory and antioxidant superpowers.  It has been used for medicinal uses for centuries to aid in digestion, treat nausea and fight off the Flu and common cold.

Raw Honey

Raw honey contains bee pollen, a super nutritious compound containing powerful antioxidant flavonoids, vitamins and minerals, and enzymes.  It has been known to fight seasonal allergies, help with a nagging cold or cough, and fight disease.  

Unlike store bought, commercial honey, which has been heavily processed, chemically refined and heated to a degree which renders vitamins, minerals and enzymes unusable, raw honey has all of those properties intact in an easily absorbable form. 

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Lemons 

Lemons are densely packed with vitamins and minerals including vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin, thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus, and protein.

Garlic  

Garlic has powerful medicinal properties as well, known for curing the common cold, aiding in digestion, fighting disease including cancer and heart disease (by lowering blood pressure.)  It is also another powerful antioxidant and is known for its antiviral properties.

Flax-seed Oil 

A healthy source of Omega-3 fatty acids.  These healthy fats helps the absorption and assimilation of all the other ingredients into the body, especially Turmeric. 

Black Pepper 

It is a well known fact that black pepper can increase the absorption and bioavailability of Turmeric into the body.

So now that you know the method behind the madness of why anyone would take a shot of this spicy and sweet concoction on a regular basis, here is how I make this little miracle working tonic. 

 

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Ingredients 

  1. 4-5 lemons  - juice and some of the pulp
  2. 4-5 fresh organic Turmeric roots, peeled  
  3. 3 garlic cloves
  4. 1/3 cup raw organic honey (or to your likeness of sweet)
  5. 1 large 1-2 to 1 inch cube ginger
  6. 1/3 cup flaxseed oil
  7. 1 tsp black pepper

Instructions 

Blend all ingredients in high power blender until smoothe.  Store in a container with a lid in the refrigerator for about 1- 1 1/2 weeks, take one or two shots daily to ward off illness.

Be warned, it is VERY spicy! I actually enjoy the flavor a lot but my husband and some other friends I have had try it have a hard time getting it down.  Add as much raw honey as your heart desires to make it palatable! 

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Citrus Mint Green Smoothie - Kid Friendly, Paleo, Vegan

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I am always on a mission to find ways of getting more greens into my own diet and my children’s.  So when I find a green smoothie that both kids and I LOVE and keep asking for more of, I take it as a indication that I should write this one down.

This smoothie is so refreshing, what a wonderful way to start your morning!  Not only is is packed with lots of Vitamin C and healthy greens, but it also has some healthy fats from the coconut milk to keep your tummy full and give your brain a little boost.

If you're kids are distrustful of green smoothies, this one should bring them over to the dark side (or should I say "green" side?)

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Here are a few green smoothie pointers for kids:

  • Make sure you add a lot of ice to make your green smoothie super cold
  • Make sure to blend the consistency very fine, no one likes a chunky feeling in their mouth when drinking a smoothie
  • Drink it in front of them and wait for them to ask you for some
  • NEVER tell them to drink it! Toddlers are tricky - if you tell them to do something, they think they should do the opposite
  • If all else fails, use the better eater to encourage the other smoothie skeptic ("Oh, look how strong S is getting drinking his smoothie!)
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**Contains affiliate links

 

Ingredients:
3 stalks kale stems removed
1 handful spinach
1/2 large orange (or one whole small) peel removed
2 dates soaked overnight
1 banana
juice of 1 large lemon + add generous portion of pulp too
1/2 inch cube ginger
2/3 can organic coconut milk - I use this brand
4-5 mint leaves
splash of OJ (optional)
lots of ice

Method:
Blend all ingredients in high power blender until smooth.

 

Purple Super-food Smoothie

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I'm wild about finding ways to add superfoods like kale and beets to my diet.  And when I find a way to sneak them into a drink that my kids will actually drink, I get really nerd-like excited.  

That's why today I am sharing with you a recent favorite of ours, the Purple Superfood Smoothie.

Most of you already know how much of a powerhouse of nutrition kale is.  It contains high amounts of vitamin A, C, K, Iron, Calcium, and other vital nutrients.  It's also good for your heart, is high in antioxidants, fiber and is very anti-inflammatory.

But are you aware of the crazy long list of health benefits of beets or beetroots?  Let me just name a few for you. (1)

  • Improve liver health and function - A healthy liver helps your body to naturally detox. 
  • Prevents against certain cancers - Studies have positively correlated beet consumption to protecting against skin, lung and colon cancers. 
  • Naturally high in folate -  This makes beets the perfect vegetable for pregnancy, as folate helps to develop a healthy spinal column.
  • High in vitamins A and C
  • Naturally high in Iron - Prevention of anemia. 
  • Boost energy
  • They are a natural Aphrodisiac -  High levels of boron are known to boost the production of sexual hormones (which can increase fertility, libido, sperm mobility)
  • High in Potassium- The potassium content of beets can prevent blood clots from forming, lower your blood pressure & ward off strokes.
  • Support detox - The betalin pigments in beets support the bodies detoxification process.
  • Decrease inflammation in the body
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Okay, okay.  You get the point, beets are an often neglected superhero of super-foods.  Bottom line here, find a way to eat more of these little guys.  Be warned though! They will stain everything in sight, including your ungloved hands and pretty white cutting board.   In my opinion, the benefits far outweigh the stains.

So here it is, I hope you love it as much as I do!

Ingredients:
2-3 dates soaked overnight
small handful of cashews soaked overnight
1 banana
2-3 stalks of kale
1 handful spinache
1/2 medium beet
1 cup frozen blueberries
1/2 cup coconut water
1/2 cup nut milk
ice

Method:
Blend all ingredients together in high powered blender until smooth. 


 

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Resources:
1. <https://www.organicfacts.net/health-benefits/vegetable/beets.html>