Bowyn Baird RD, LD, CYT-200

bowynbauer

5 Healthy Winter Pantry Items to Stock Up On

Winter is just around the corner here in Texas! In this article I will discuss how to prepare your pantry to support your body a little extra during cold and flu season. The foundation to a healthy immune system start with basic principals of a healthy lifestyle. This can include balanced meals, eating enough, and getting healthy movement.

In order to eat the good for you foods, first, you must stock your panty. Here’s how to do it.

Intentionally Stocked Winter Pantry

  1. Bone broth

    See this article for more information on bone broth! Be sure to stock up on the ingredients needed to make it or keep some store bought broth on hand.

  2. Vitamin C Rich Foods

    Vitamin C is a heat sensitive vitamin, so most of the time raw produce is the best place to get a healthy dose of vitamin C! Some seasonal produce that includes vitamin c includes: oranges, pears, or apples. Growing some lettuce in containers is another option to keep a steady source of vitamin c all winter long. Camu Camu is a shelf stable and potent source of vitamin c.

  3. Zinc Rich Foods

    Canned oysters, red meat, and lentils are rich source of this mineral known for supporting the immune system. Lentil pasta is a quick and easy way to include zinc.

  4. Manuka Honey

    Manuka Honey is known in research for its antibacterial properties. (1)

  5. Spices for making tea

    Warming spices can be a comforting way to stay warm when its cold. There are several shelf stable options that make a delicious tea such as ginger, star anise, and clove. These can be seeped with red rooibos, any tea you enjoy, or on their own.

Citations

(1) Mandal MD, Mandal S. Honey: its medicinal property and antibacterial activity. Asian Pac J Trop Biomed. 2011;1(2):154-160. doi:10.1016/S2221-1691(11)60016-6

Other Credits

Blog Photo is by: Jessica Isaacs Photography

How to Make Chicken bone broth with chicken feet

In this post I will explain in detail how I make chicken bone broth with both chicken carcass and chicken feet (also known as chicken”paws”). Firstly, chicken broth is simple and inexpensive to make. For instance, I make it a to habit to cook one whole chicken one per week. I save the carcass in my freezer if I do not have time to make the broth a few days after cooking the chicken. However, if you feel uncomfortable with cooking a whole chicken, purchasing a rotisserie chicken could be an alternative.

If you feel intimidated to make bone broth; I’m here to tell you- don’t be! Above all, aways take steps to at least try! You can do this. Just begin somewhere. You will be amazed at how delicious bone broth tastes with just a few ingredients.

I used to slow cook mine on the stove top for 12-24 hours on a low simmer on the stove. It always felt like a huge chore. If you don’t have an instant pot, this may be a method you try. I absolutely love making my bone broth in the instant pot and I never plan to go back to the stove top version! In conclusion, this is quicker, easier, and I make it more often because it is so simple. I asked for an instant pot for Christmas, solely because I wanted to use it to make bone broth!

A Very brief overview of the Benefits

Firstly, the benefits of bone broth revolve around its unique amino acid make up which comes from the gelatin structure. This gelatin structure and the amino acids that make it up are beneficial to digestion, gut, skin/hair health, and even sleep.

GELATIN STRUCTURE

The gelatin structure of bone broth is what makes it congeal. Simply the structural make up of bone broth is what attracts liquids, thus aiding in digestion. In conclusion, this science suggests that when drinking bone broth, it will bind to liquid in the digestive track- helping to pass things through more easily.

GLYCINE

Bone broth is an especially high source of glycine. Glycine is an amino acid which is not found in high concentration elsewhere. It is non-essential, meaning your body is able to make it itself if you do not consume it. Glycine is a neurotransmitter that works in the central nervous system (1). Supporting your body with additional glycine itself may have benefits such as helping you sleep! (2) This may be why I have started to enjoy a warm cup of broth at the end of my day!

Glutamine

Bone broth contains high amounts of glutamine. This is another non-essential amino acid that plays an important role in gut health. Research suggests that this amino acid helps maintain the intestinal walls, keeping your immune system (and your entire body) healthy! (3)

But, What about lead?

The concern for heavy metals in bone broth comes from this research article.

the study

The study looked at how much lead was in bone broth and they found 9.5 and 7.01 μgL−1 (skin and cartilage and bone broth, respectively). (4) Without zooming out at the big picture the numbers look frightening. Especially as they compare it to control group of tap water with a concentration of 0.89 μg L−1.(4). However, the upper safety limit for lead in drinking water, as set by the Environmental Protection Agency, is 15μgL. (5) These are well below this upper limit.

other factors to consider

Other factors to consider: where were the chickens sourced and what was the broth cooked in? It is always best to cook bone broth in stainless steal. In addition, it is important to source your chicken from small, local farms that allow chickens access to outdoors as much as possible.

While lead can be a serious contaminant to our bodies, it is important to remember that lead is a naturally occurring element. “Naturally occurring” does not imply that it is 100% safe or not harmful in high quantities, but it is something that surrounds us. (6)

Consuming a nutrient rich, whole food based diet will also provide your body with antioxidants and vitamins that can help fight lead exposure with nutrition. (7)

How to Make Chicken Bone Broth with Chicken Feet

Chicken bone broth made in the instant pot is a quick and affordable way to provide yourself and family with nourishing bone broth on a consistent basis.

  1. Place Chicken Bones and feet into the instant pot

    Add at least one chicken carcass and 3-4 chicken feet. Claws must be cut off and removed before cooking. You can use 2-3 carcass or additional bones from drumsticks if you have the space in the instant pot.

  2. Cover Chicken bones with filtered water

  3. Add 1-2 Tbs apple cider vinegar and allow to soak 30 minutes

    This is a traditional method to help with the release of minerals from the bones.

  4. Put instant pot lid on according to manufacturers instructions. Make sure vent is closed.

  5. Set instant pot to high pressure for 2 hours. Keep “warm” function off.

  6. After the 2 hours, allow the pressure to naturally release. Do not vent the pressure. This can take about 30 minutes.

  7. Add aromatics and herbs: 2 bay leaves, 4 cloves of peeled and smashed garlic, 7 peppercorns, 1 onion (quartered), 2 carrots (cut in thirds) and 2 celery stalks (cut in thirds) to the cooked mixture.

  8. With aromatics and herbs added, set instant pot to soup/broth mode and set to 20 minutes.

    This step helps give the broth flavor and a bit of color from the carrots. Doing this step separate from the two hour pressure cooking period keeps the vegetables from becoming completely mushy into the broth.

  9. After the 20 minutes, allow the pressure to naturally release. Do not vent the pressure. This can take about 30 minutes.

  10. Strain broth through a thin wire strainer into jars.

  11. Allow broth to cool slightly before moving the fridge.

    After the broth has chilled, skim off the fat and move to freezer for long term storage if desired. Broth will keep 5 days in the fridge.

CITATIONS

(1) López-Corcuera B, Geerlings A, Aragón C. Glycine neurotransmitter transporters: an update. Mol Membr Biol. 2001;18(1):13-20.

(2) Kawai N, Sakai N, Okuro M, et al. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015;40(6):1405-1416. doi:10.1038/npp.2014.326

(3) Wang, B., Wu, G., Zhou, Z. et al. Glutamine and intestinal barrier function. Amino Acids47, 2143–2154 (2015). https://doi.org/10.1007/s00726-014-1773-4

(4) Monro JA, Leon R, Puri BK. The risk of lead contamination in bone broth diets. Med Hypotheses. 2013;80(4):389-390. doi:10.1016/j.mehy.2012.12.026

(5) https://extension.psu.edu/lead-in-drinking-water

(6) Almansour KS, Arisco NJ, Woo MK, Young AS, Adamkiewicz G, Hart JE. Playground lead levels in rubber, soil, sand, and mulch surfaces in Boston. PLoS One. 2019;14(4):e0216156. Published 2019 Apr 25. doi:10.1371/journal.pone.0216156

(7) https://www.eatright.org/health/wellness/preventing-illness/how-to-fight-lead-exposure-with-nutrition

Pumpkin Chia Pudding

Pumpkin chia pudding is back!

This pumpkin chia pudding is perfectly festive for fall. Having quick snacks on hand is a must– for anyone really. But especially for moms with hungry toddlers. It’s not a joke, they literally snack. all. day. long. If I’m not cleaning up a mess from a snack, I’m cooking a new snack! Exhausting work!

We enjoy this pumpkin chia pudding as an addition to breakfast or a dessert at lunch. I add collagen so that it works well as a balanced, stand alone snack. If you use a nut milk, then this will be low in fat and I suggest adding some sort of fat to round out the snack. Topping it with sprouted pumpkin seeds can be a great way to add some extra fat.

Pumpkin Chia Pudding with Collagen

Print Recipe Pin Recipe
Prep Time 10 minutes
Chill Time 30 minutes
Course Snack

Ingredients
  

  • 1 cup milk of choice
  • 1/2 cup pureed pumpkin
  • 1 tbsp maple syrup
  • 1 tsp vanilla
  • 1/2 tsp cinnamon
  • pinch nutmeg, cinnamon, clove, ginger
  • 1 scoop collagen protein powder
  • 1/4 cup chia seeds

Instructions
 

  • Mix milk of choice, pumpkin, spices, and maple syrup together.
  • Slowly stir in collagen protein powder until disolved.
  • Slow mix in chia seeds. Stir well to combine.
  • Set the mixture in fridge at least 30 minutes or until thickened.
Keyword chia pudding, pumpkin

How to cook a Pumpkin

Why cook your own pumpkin when you can buy it already made and ready to go? I get it.

But maybe you want to support your local farmers this year by buying their home grown pie pumpkins. Or, you want to incorporate a home school lesson of cooking pumpkins with your kiddos! Roasting your own pumpkin also adds a depth of flavor and texture you can’t mimic from the canned stuff. Impress your family with your pumpkin pie this year!! Try roasting your own.

Selection

Usually the best tasting pumpkins for cooking are the small varieties and usually indicate they are grown for pies. The larger jack-o-lantern type of pumpkins aren’t as tender and suited for pies– but still edible. If you are shopping at a farmers market– ask! They are always willing to educate and help.

Pumpkin Benefits

Pumpkin is an easy to digest, complex carbohydrate. Squashes in general are easier to digest as compared to grains. Including pumpkin as a carbohydrate choice can be an excellent option if you avoid grains and/or you follow a low glycemic diet. It is a good source of vitamin c, vitamin e, and beta-carotene.

Print

Roasted Pumpkin

How to roast your own pumpkin

Materials

  • 1 pie pumpkin
  • 2-3 tbs high heat cooking oil ghee or avocado oil
  • cinnamon, nutmeg, brown sugar optional

Instructions

  • Scrub the outside rind of the pumpkin with soap and hot water. Rinse well and dry.
  • Using a peeler, peel of as much of the rind as you can. This should make cutting into the pumpkin easier and less hazardous. The skin starts to get very thick if the pumpkin has been stored awhile.
  • Start by cutting the pumpkin in half. Set the pumkin on a non-slip surface as you get started with cutting into it. A towel on a cutting board can work. Once you get the knife safetly into the pumpkin, you can remove the towel. This just helps you get leverage on the pumpkin.
  • Remove the inner seeds and strings.
  • Quarter the pumpkin.
  • Preheat oven to 400 degrees. Rub high heat cooking oil on the inner flesh of the pumpkin and put flesh side up. Roast for 20 minutes, then check by piercing flesh with a fork.
  • After 20 minutes you can add additional roasting oil and spices such as cinnamon, nutmeg, and a little brown sugar if you are using the pumpkin for something sweet. If not, just brush with additional oil and continue cooking until tender.
  • Cool pumpkin. Then place flesh into food processor and blend. If you left the rind on, be sure to scoop the flesh out of the rind and discard rind.

Easy One Pan Trader Joe’s Meal Ideas- seed oil free!

I’m a Trader Joe’s fan girl. But, It wasn’t always this way. The first time I walked into Trader Joe’s I said I was never going back! I “couldn’t find anything”. I didn’t realize the concept of the Trader Joe’s brand and how the store worked. Now I constantly look forward to Trader Joe’s, and of course, all the seasonal items you can only snag once a year!!

Trader Joe’s has some unique products that you can put together to make easy and delicious meals. One catch– they tend to sneak a lot of seed oils into their pre-made products. While a seed oil here and there isn’t a big deal…it does add up when its in your bread, your mayo, your sauce, and then your favorite chocolate! Seed oils are highly inflammatory oils that I recommend to NO ONE. PUFAS are very easily oxidized and thus go rancid easily. My family and I avoid seed oils as much as we can control.

I’m always on the hunt for seed oil free trader Joe’s items. Here are some recipes I put together that are seed oil free. They are gluten free as well.

Asian Inspired Chicken + Shishito Pepper Skillet

Sausage + Butternut squash hash

One Pan Trader Joe’s Meal : Asian Inspired Chicken + Shishito Pepper Skillet

If you have never tried the spicy cashew butter dressing at Trader Joe’s, I encourage you to run, not walk to go get some! It is such an easy way to add an element of flavor to any meal. I am not usually a fan of really spicy food, but I really enjoy this dressing. It’s in the refrigerator section and is seed oil free!

This recipe is easy to put together and brings together a combination of both frozen and fresh ingredients. It can be easily adapted as well.

Print

Chicken + Shishito Pepper Skillet

This skillet features some ready to use ingredients found at Trader Joe's. It can be easily adapted to fit you or your family's needs!
Prep Time20 minutes
Course: Main Course
Yield: 2

Equipment

  • 1 skillet

Materials

  • 1 package of frozen "just grilled chicken strips"
  • 1 package of shishito peppers
  • 1 package frozen cauliflower rice
  • spicy cashew butter dressing for garnish
  • 1-3 Tbs avocado oil for cooking
  • 1/2 tsp unami seasoning
  • 1 Tbs coconut aminos
  • 2 cloves garlic
  • 1 tsp ginger frozen section at trader joes has easy to use frozen cubes of ginger

Instructions

  • Add Peppers to a hot, oiled skillet and cook on medicum high heat until there is some browning and they are slightly tender. After cooked, set these aside.
  • Using the same skillet add more avocado oil (about 1-2Tbs), two cloves of garlic and 1 tsp of fresh ginger. Cook for about 1 minute and slightly fragrant.
  • Add frozen rice, 1/2 tsp unami seasoning, and 1 Tbs coconut aminos. Once the rice has thawed out, add the chicken and cook about 5 minutes, stirring.
  • Serve the rice/chicken mixure with shishito peppers and spicy cashew butter dressing.

Notes

You can easily adapt this recipe to fit your needs. This serves two adults in our house. Additionally, you can use regular rice instead of cauliflower rice if you prefer. Use this recipe a spring board for inspiration! 

One Pan Trader Joe’s Meal: Sausage + Butternut Squash Hash

You only need one pan to make this hash! One pan meals are my absolute favorite…as it makes my life so much easier at the end of a busy day! This hash features three pre-made Trader Joe’s items that come together for an easy lunch or dinner.

If it helps you to see what the items look like in their original packaging, scroll to the bottom of this post.

Print

Sausage + Butternut squash Hash

This sausage and squash hash features ingredients you can find at your local Trader Joes. It takes less than 30 minutes to toss together. Its perfect for a quick lunch or dinner.
Prep Time20 minutes
Course: Main Course
Yield: 2 servings

Equipment

  • Cast iron skillet or other skillet

Materials

  • 2 Tbs ghee or butter
  • 1 package chicken sausage any flavor you enjoy, I used the garlic herb
  • 1 package butternut squash zig zags
  • 2 Tbs water

Garnish

  • Trader Joe's Sauerkraut raw and fermented version (found near meats at my store)

Instructions

  • Heat the 2Tbs ghee or butter in the skillet on medium-low. Add package of squash and saute about 8 minutes.
  • Add sliced sausage and 2Tbs water to the pan. Put lid on and steam on low heat for about 10 minutes. Squash should be tender when poked with a fork.

Notes

This serves two adults in my house. Depending on your appetite and family, you can easily adjust as needed. 

Fall Inspired Recipe: Pumpkin Oatmeal Bake

A rib sticking breakfast recipe perfect for fall mornings!

This pumpkin oatmeal bake is a seasonal recipe in our home. I usually start making this around fall to start getting us ready for a season of short days and lots of indoor family time. It brings in the warm, fuzzy flavors of fall with rich pumpkin, oatmeal, and warming spices.

I have had many versions of baked oatmeal but I like an oatmeal bake that holds together like a cake. This is a great make ahead breakfast for busy work and school mornings.

Pumpkin Oatmeal bake and its benefits

Soaked Oatmeal

When preparing oatmeal, it is always best to soak it first. This reduces phytic acid content and makes it more digestible. There is fat and protein combined in this recipe to round out the macronutrients but pairing it with sausage, bacon, or eggs will bump up the protein to a level that will keep you full all morning!

Pumpkin

This oatmeal bake features pumpkin- a seasonal squash rich in antioxidants (beta carotene), vitamin c, and potassium. Pumpkin is a low glycemic food thanks to its high fiber content. In general, cooked squash is usually easily digested by most people.

Coconut Oil

This recipe uses coconut oil. Coconut oil contains high levels of Lauric acid. Lauric acid has antimicrobial properties. Coconut oil typically does well with baking. Ghee could also be used in place of coconut oil.

Spices

Its easy to forget that spices are healthy addition to our every day cooking! Many are loaded with antioxidants and anti-inflammatory properties. So spice it up to pack an antioxidant punch!!

Maple syrup

While maple syrup is high in calories and carbohydrates per tablespoon- it is considered a low glycemic sweetener and contains a variety of vitamins and minerals. Used in moderation maple syrup is a great way to naturally sweeten things

Pumpkin Oatmeal Bake

An easy to digest and make pumpkin oatmeal bake that's perfect for fall and winter mornings.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Soaking Time 12 hours
Course Breakfast

Equipment

  • Stand Mixer or handheld mixer
  • 12 inch cast iron skillet

Ingredients
  

Soaking Oatmeal Ingredients

  • 2.5 cups steal cut oatmeal
  • warm, filtered water enough to cover oatmeal
  • 1 tbsp apple cider vinegar

Cast iron skillet

  • 1 tbsp butter

Oatmeal bake Ingredients

  • 1/4 cup coconut oil
  • 4 eggs
  • 1/4 cup maple syrup
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 2 tbsp coconut flour
  • 1/3 cup ground flaxseed
  • 1 tsp apple cidar vinegar
  • 3/4 cup pumpkin
  • 3/4 tsp pumpkin pie spice
  • 1/2 tsp cinnamon
  • 1 tsp vanilla

Instructions
 

  • Cover oatmeal in warm, filtered water. Add 1Tbs apple cider vinegar. Let it soak for 8-12 hours.
  • After soaking period, drain all water and let oatmeal drip dry in a collander while you gather other ingredients and get started with the recipe.
  • Place cast iron in the skillet and preheat oven to 350. Adding the skillet to the oven will allow it to get nice and hot.
  • Using a mixer blend together the soaked and drained oatmeal with the rest of the ingredients.
  • Carefully remove HOT cast iron pan from oven, add 2Tbs butter and coat the pan well. Then pour the oatmeal mixture into the pan. Place back into the oven.
  • Bake about 45 minutes or until center is set and oatmeal bake is slightly golden brown.

The oatmeal bake tastes great with greek yogurt, whipped cream, maple syrup, or pumpkin seeds as garnish. Make ahead- eat cold or warmed up for busy mornings!

We usually add eggs or sausage to up the protein and balance out the meal.

From my kitchen to yours, I wish you the best of health for years to come!

-Bowyn

Salmon Dip

Easy to make salmon dip recipe for adults and kids to enjoy.

Back to school = back to packing lunches. This salmon dip is a really easy to prepare ahead. It’s full of nourishing protein and healthy fat. A bonus is that it tastes great!!

In our house, we pair it with crackers and crudités.

Salmon Dip

Creamy salmon dip is easy to make. It makes a great make ahead snack or lunch!
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 15 minutes
Course Snack

Equipment

  • Food processor or stand mixer with paddle attachment

Ingredients
  

  • 4 oz cooked salmon
  • 8 oz cream cheese softened
  • `1/4 cup mayo
  • 2 celery sticks finely diced
  • 1 Tbsp flat leaf italian parsley minced
  • 1 green onions finely diced
  • 1 Tbsp coconut aminos
  • 1 tsp horse radish
  • 1 tsp garlic powder
  • 1 tsp onion powder

Instructions
 

  • Add all ingredients to food processor or stand mixer and blend.
  • Store in fridge and consume within 5 days.

From my kitchen to yours, I wish you the best of health for years to come!

-Bowyn

Tropical Coconut Gummies

We have been loving these coconut pineapple gummies as an easy make ahead snack this summer! They are so portable to take with you when you’re headed out the door.

They offer a good mix of carbohydrate, fat, and amino acids from the beef gelatin. Yes, I said beef gelatin!! Beef gelatin is a beneficial source of amino acids. It contains a high concentration of the amino acid glycine. Gycine is a precursor to antioxidant production, it may help promote sleep, and is another precursor to helping your body make creatine. On top of all of that beef gelatin is thought to be beneficial for gut wall integrity.

What a great snack for our little ones (and ourselves!)

Tropical Coconut Gummies

Easy to make gummies made with coconut, pineapple, and beef gelatin!
Print Recipe Pin Recipe
Prep Time 10 minutes
Set Time 30 minutes
Course Snack

Equipment

  • Small saucepan
  • Whisk
  • Silicon mold
  • Cup with spout for pouring

Ingredients
  

  • 1 cup pineapple juice
  • 1/2 cup canned coconut milk full fat
  • 1/4 cup beef gelatin

Instructions
 

  • In a saucepan, combine pineapple and coconut milk.
  • Turn on to medium heat until warm, not boiling.
  • Slowly whisk in gelatin until it is dissolved.
  • Pour mixture into a cup that is easy to pour from.
  • Pour mixture into a mold and refridgerate for at least 30 minutes or until completely set.
  • Carefully remove gummies from mold and store in fridge. Consume within five days. I have also had success with freezing these and tossing them into smoothies.
Keyword beef gelatin, coconut, gummies, pineapple

Purchase beef gelatin by clicking picture below. This is an affiliate link and I will make a percentage of the sale if you choose to purchase. Thanks for supporting my small business!

From my kitchen to yours, I wish you the best of health for years to come!

-Bowyn