Gut healing nutrients: bone broth

Many of us have heard it before- bone broth is good for you. It’s packed with gut-healing, immune-boosting nutrients. You would want to add this to your routine in this cold weather!).

Bone broth is a mineral rich infusion made by boiling the bones of healthy animals with vegetables, herbs and spices. Many societies around the world consume broth regularly as it is inexpensive and for it’s nutrient dense quality.

Benefits of bone broth

Its high calcium, magnesium, and phosphorus content make it great for bone health. Bone broth also supports joints, hair, skin, and nails due to its high collagen content. In fact, some even suggest that it helps eliminate cellulite as it supports healthy connective tissue.

It can be made from the bones of beef, bison, lamb, poultry, or fish, and common aromatics, such as carrots, onions, garlic and bay leaf, are often added.

Some nutrients you will find in bone broth:

  1. Glycine: supports detoxification process, support digestion and the secretion of gastric acids
  2. Proline: supports healthy skin, connective tissue, including ligaments and joints
  3. Gelatin: supports healthy skin and digestion

Basic Bone Broth Recipe

Ingredients

  • 1 pound of bones from organic source: venison, elk, poultry, beef or fish
  • 2 chicken feet for extra gelatin (optional)
  • 1 onion, roughly chopped
  • 2 carrots, roughly chopped
  • 2 stalks of celery, roughly chopped
  • vegetable scraps: ends of carrots, outer leaf of cauliflower, roughly chopped
  • 2 tablespoons apple cider vinegar
  • 4 bay leaves
  • 1 tablespoon or more of coloured salt (we like himalayan or celtic salt),
  • 1 teaspoon peppercorns
  • filtered water

Directions

  1. Bring water to a vigorous boil and place bones in the water. The blood will flood to the top. Strain and repeat.
  2. Place vegetables, bones, apple cider vinegar, bay leaves, salt and peppercorn in slow cooker.
  3. Cover with filtered water. Cook for 4-10 hours on low.
  4. Store in the refrigerator for up to a week, or alternatively, jar them and freeze them for up to a month.

Note: Softer bones, such as fish, will take around 3 hours and denser bones, like beef and bison, will take around 10 hours to extract all the nutrients.

The perfect roast beef recipe

Roast beef is an easy, convenient meal prep. Roast beef is great with vegetables or in salads. Our secret to roasting the perfect beef is to cut slits in the meat and insert cloves of unpeeled garlic. The garlic penetrates deep into the roast. The vegetables create a roasting rack, keeping the bottom of the roast nice and dry. We like to keep vegetable scraps from the ends of cauliflower, kale, leeks, carrots, onions and celery to create robust flavours.

Ingredients

  • 1.5 kg grassfed beef top sirloin
  • aromatics: onions, carrots, celery stalks
  • bulb garlic
  • 1 small bunch of fresh herbs: thyme, rosemary, bay or sage, or a mixture
  • olive oil
  • sea salt
  • freshly ground black pepper

Method

To prepare your beef:

  1. Take your beef out of the fridge 30 minutes before it goes into the oven. Preheat your oven to 475°F. There’s no need to peel the vegetables – just give them a wash and roughly chop them. Break the garlic bulb into cloves, leaving them unpeeled.
  2. Pile all the vegetables, garlic and herbs into the middle of a large roasting tray and drizzle with olive oil. Drizzle the beef with olive oil and season well with salt and pepper, rubbing it all over the meat. Place the beef on top of the vegetables.

To cook your beef:

  1. Place the roasting tray in the preheated oven. Turn the heat down immediately to 400°F and cook for 4-5 hours for medium beef.
  2. When the beef is cooked to your liking, let the beef rest for 30 minutes before slicing into thin pieces.

Make sure you rest the meat for at last half an hour and slice it thinly. The cooking time will depend on the size and leanness of the cut.

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Easy Roast Chicken Recipe

When roasting vegetables, we like to leave the skin on. Just give them a quick wash and roughly chop them. Break the garlic into cloves, also leaving the skin on. We use organic chicken, which is typically leaner and we leave the skin on. Leave all the skin on.

We prefer dark meat, but this recipe can be used for whole chicken, thighs are breast. By preheating the oven at 475°F and lowering it to 400°F, it provides a nice crispy skin leaving the meat tender and juicy. This recipe takes under 10 minutes to prepare. Pop the chicken in the oven and have dinner ready in under an hour. Try this easy roast chicken recipe tonight.

Ingredients

  • 1.5 kg organic chicken (whole, thighs or breast)
  • Aromatics: carrots, celery, onions
  • 1 bulb garlic
  • Olive oil
  • Sea salt
  • Freshly ground black pepper
  • 1 lemon
  • 1 small bunch herbs: fresh thyme, rosemary, bay or sage, or a mixture

Method

  1. Take your chicken out of the fridge 30 minutes before it goes into the oven.
  2. Preheat your oven to 475°F. There’s no need to peel the vegetables – just give them a wash and roughly chop them. Break the garlic bulb into cloves, leaving them unpeeled.
  3. Drizzle the chicken with olive oil and season well with salt and pepper, rubbing it all over the bird. Carefully prick the lemon all over, using the tip of a sharp knife
  4. To cook your chicken, place the chicken on top of the vegetables in the roasting tray and put it into the preheated oven. Turn the heat down immediately to 400°F and cook the chicken for 55 – 65 minutes.
  5. Baste the chicken halfway through cooking and if the vegetables look dry, add a splash of water to the tray to stop them burning.
  6. Rest for 15 minutes or so. Cover it with a layer of tinfoil and a tea towel and put aside.

 

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Protein sources: grass fed vs. grain fed meat

You are what you eat, and what you eat, ate.

Meat provides an excellent profile of essential amino acids but the source of meat is also very important. Grass-fed, grass-finished meat is far superior in nutrition (and taste, in our opinion) than their conventionally raised counterpart.

The conventionally raised cows are rapidly fattened up with grain-based feeds, usually made with a base of soy or corn and are often given drugs and hormones to grow faster, as well as antibiotics to survive the unsanitary living conditions. The cows live there for a few months and are then moved into the factory for slaughtering.

 

Why should we all splurge on grass-fed meats over conventional meats?

  1. Higher in omega-3 fats: anti-inflammatory and stress fighting properties.
  2. Higher in carnitine: aids in fat use for fuel, improves blood glucose and combats aging and disease on the mitochondria.
  3. Higher in glutamine: promotes muscle growth and a gut healing nutrient.
  4. Glycine and glutathione: responsible for immune support.
  5. CLA (the good kind of fat): anti-inflammatory and promotes immune support.
  6. Antioxidants, vitamins, and minerals: carotenoids, such as beta-carotene, are precursors to vitamin A. The yellow characteristic in grass-fed fat is due to the high carotenoid diet.
  7. High in zinc, promotes healthy androgen levels.
  8. Iron: energy production.
  9. Magnesium: anti-inflammatory and stress fighting properties.

I hope we can agree that when it comes to meat, quality makes a huge difference. Grass-fed red meats are far superior in nutrients than their grain-fed counterpart. You are getting what you pay for.

 

Where to find grass-fed, grass-finished meat in Toronto

We carry grass-fed, grass-finished bison, elk and venison. We have various cuts of meat, including ground, steaks, chops and sausages available in store daily. We take special orders on Wednesdays and pick up on Saturday.

Want to learn more about the importance of meat? Read about our meat, nut and vegetable breakfast here.

Have you tried our gluten-free, dairy-free, egg-free Venison-Boar Meatballs recipe here. Did you like this recipe? Opt in here to receive the latest game-meat recipes below.

 

Vegan Caesar Salad Dressing

Eating salads everyday could be boring, but if you have a dairy-free and egg-free caesar dressing packed with superfoods and flavour, you will never have a dull salad again. If you love creamy, garlicky dressing, this is the recipe you’re looking for. You can also use it as a vegetable dip. We’ve seen people eat this vegan salad dressing by the spoonful.

 

Ingredients

Salad

  • 1 large bunch green kale, washed, stemmed and massaged
  • 2 tablespoons raw hemp seeds
  • handful of toasted walnuts (optional)

Dressing

  • 1 large garlic clove, pressed or grated
  • 3 tablespoons raw tahini paste
  • 2 tablespoons raw apple cider vinegar
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons organic tamari (wheat-free soy sauce)

Instructions

  1. Massage the kale with your hands.
  2. Put all the dressing ingredients in a food processor.
  3. Toss kale with dressing, hemp seeds and walnuts and serve.

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Boar Bacon Cauliflower Rice Recipe

Cauliflower is one of the most versatile vegetable in the kitchen. You can eat it mashed, baked, steamed, raw or make pizza crust or rice out of it. It is hard to resist pulsing cauliflower into rice once you’ve tried it. This stuff is better than potatoes! Here’s one of our favourite cauliflower rice recipe. 

Ingredients

  • 1 large head cauliflower
  • 4 slices wild boar bacon
  • 3 cloves garlic
  • 1 bunch asparagus
  • 1 1/2 cups frozen peas (optional)
  • 4 green onions, thinly sliced
  • 1 Tbsp sesame oil (optional)
  • 2 Tbsp coconut aminos

Directions

  1. Cut the cauliflower into florets; discard stem (or save for broth for later use). Place cauliflower in food processor and pulse until it turns into rice consistency.
  2. Cook the bacon in a 12-inch skillet over medium heat. Drain on paper towels and reserve bacon grease on the pan.
  3. Add the garlic and cook for 30 seconds. Add the cauliflower and cook until cauliflower begins to crisp. Lower heat to medium and add frozen peas and asparagus. Cover pan and cook an additional three to five minutes.
  4. Add bacon,  green onions, coconut aminos, and sesame oil to pan. Let everything warm, mix and serve.

 

How do you like to enjoy your cauliflower rice? Please share below!

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The meat, nuts and vegetables breakfast

Breakfast is the most commonly skipped meal. Excuses range from “I don’t have an appetite in the morning”, “I don’t have time” to “I can’t eat meat for breakfast”. Cortisol levels are highest between 6am and 9am, which means your metabolism is stimulated and your cells are anxious for you to eat after having fasted all night. For most people, breakfast should be the largest meal of the day. Here are a few reasons why you should eat meat, nuts and vegetable for breakfast.

Most common breakfast mistake

Most people eat typical carbohydrate dense cereal, fruit or oatmeal for breakfast, which will cause a spike of blood sugar first thing in the morning. Peaks and crashes in blood sugar that often lead to dips in energy, poor mental function, food cravings and overeating in the next meal. High levels of blood glucose from the standard carbohydrate rich breakfast will make the body respond by releasing high levels of insulin to lower blood sugar levels.

 

World-renowned strength coach Charles Poliquin created the “Meat and Nuts Breakfast” specifically for this purpose.

What you eat for breakfast determines the neurotransmitters you release for the rest of the day. The meat, nuts and vegetables breakfast raises both dopamine and acetylcholine, the two most important neurotransmitters for focus and drive. Needless to say, the richest sources tend to be meats, fish, eggs, different types of nuts and certain vegetables.The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. The vegetables will help move things along and remain satiated longer. High protein and fat breakfasts compared to high carbohydrates will slow down the absorption of food, therefore blunting the glucose and insulin response.

 

Eating a meat, nut and vegetable breakfast will provide you with:

  • Improved mental clarity
  • Increased energy.
  • Better appetite control. reduced cravings throughout the day
  • Optimal body composition

Eating different meat allows you to get different amino acid profiles and avoid intolerances and allergies. Pasture raised game meats are higher in omega-3’s and CLA (the good fat).

Meats

  • Bison
  • Buffalo
  • Lamb
  • Venison
  • Grass-Fed Beef

 

Nuts

  • Walnuts
  • Macadamia
  • Cashew
  • Almonds
  • Pistachio
  • Pine nut
  • Brazil nut

{Note: Peanuts are not nuts–they are legumes!}

 

Allergic to nuts? Here are your options:

  • Avocado
  • Unsweetened coconut flakes
  • Coconut oil
  • Cook your meat in healthy fat such as grass-fed butter, coconut oil or animal fats (lard, bacon fat, etc.)

 

Low glycemic vegetables

  • Brussel sprouts
  • Broccoli
  • Green beans
  • Snap peas
  • Cabbage
  • Artichokes

 

Try this meat, nuts and vegetables breakfast and watch the fat shed off your midsection, experience sharp mind and sustained blood sugar. Need help starting? Book an appointment with our Biosignature Practitioner to set you up for success.

Paleo-Friendly Wild Game Meatball Recipe

Gluten-free, dairy-free, soy-free, egg-free

 

This is the only paleo-friendly wild game meatball recipe you will ever need. Yes, you can make meatballs without eggs or bread crumbs. The onion mixture helps bind the meat together but you have to be extra gentle when browning them on the pan.

 

The secret to good food is using fresh, good quality ingredients, so don’t worry too much if you put too little or too much of anything.

 

Ingredients

  • 2 tablespoons organic unsalted butter
  • 1 lb of ground wild boar
  • 1 lb of ground wild venison
  • 1 medium onion
  • 1 small thumb of ginger (optional)
  • 1 giant pinch of italian spices
  • Unrefined salt and pepper
  • 1 dash of red wine (optional)
  • 1 jar of tomato sauce (We like Neal’s Organic Tomato Sauce)
  • 2-3 bay leaves

 

Instructions

  1. Preheat oven to 350ºF.
  2. Melt organic unsalted butter on cast iron pan on medium high.
  3. Put aromatic mixture in blender: onion, ginger, italian spices, salt, pepper. Pulse until it turns into a paste. Put a handful of paste aside for the sauce and use the remaining for the meatballs.
  4. Mix ground boar, ground venison and aromatics together. Form balls.
  5. When pan is hot, gently brown meatballs evenly on all sides.
  6. When meatballs are evenly browned, deglaze the pan with red wine.
  7. Pour enough tomato sauce and remaining aromatic mixture to cover the meatballs.
  8. Add bay leaves.
  9. Bake in oven for 28-35 minutes, depending on the size of the meatballs.

 

You may serve this with cruciferous vegetables or your choice of gluten-free pasta and you have one healthy, hearty meal.

Enjoy!

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Valentine’s Day – Paleo Chocolate Nut Fudge

The Only Gluten, Dairy, Soy, Egg, Refined Sugar-Free Chocolate Nut Fudge Recipe You’ll Ever Need

It’s that time of year again where chocolate is passed around and you may crave for something sweet. You may have a hard-to-impress partner who is on a highly-restrictive-everything-free diet, or you just want better alternatives to dairy and refined sugar chocolate. Nevertheless, if you want to impress your date in under 15 minutes, use this fool-proof, Paleo-friendly recipe. You can add just about anything to nuts and chocolate and it will still be divine.

 

Ingredients

  • 6 tablespoons coconut oil, melted
  • 4 tablespoons raw cacao powder
  • 4 tablespoons almond butter
  • 1 tablespoons raw honey or maple syrup
  • 1 teaspoon vanilla extract
  • pinch of salt
  • ½ cup unsweetened shredded coconut
  • ½ cup walnuts, pecans or macadamia, lightly toasted with coconut oil
  • 1 tablespoon of maca (optional)
  • 2 tablespoons of hemp seeds (optional)
  • ½ teaspoon peppermint extract (optional)

Instructions

  1. In a large bowl stir together the coconut oil, cacao powder, almond butter, honey/ maple syrup, vanilla, peppermint extract and salt
  2. Heat the mixture slowly on low heat over simmering water (double boiler) for 5 to 10 minutes until all ingredients are combined
  3. Chop the nuts (I like to break with into pieces with my hands)
  4. Add the chopped pecans and shredded coconut to the melted chocolate mixture and stir together
  5. Pour in a 7×5” dish, lined with parchment paper
  6. Freeze until chocolate is set then cut into pieces. Store in airtight container in freezer.

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You’d Win Friends With Wild Boar Bacon

Wild Boar Bacon

Have you ever had naturally smoked, nitrite-free, sugar-free, preservative-free, locally produced wild boar bacon?

If you haven’t had this bacon, you’re missing out. If you have, you don’t need to drag yourself to the farmer’s market at 7am this Saturday morning to get your hands on a pack. It’s here at Kx Yorkville and we’re open 6 days a week, Monday to Saturday, 9am till 9pm. Make sure you save the fat and use it to fry your eggs in the morning or saute meat and vegetables.

 

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