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The Best Snack Ever & Bone Broth

May 20, 2013

This weekend was a delicious food extravaganza. Civilized Caveman’s Paleo Chocolate Cinnamon Swirl Banana Bread, homemade Nutella, fresh grouper and a local tomato (Mark and I are in the groove of hitting up the local fresh fish market on a weekly basis- LOVE this new tradition!), Amy’s Grainless Granola, Paleo Tequila mojitos, tons of green smoothies, Cheesy Garlic & Herb Brussels Sprouts with Sausage, and of course some good, random snacks….

I made THE BEST snack yesterday! It all started because I couldn’t make up my mind on what I really wanted to eat, so I mixed together all the things that I was craving and it turned out amazing! And as an added bonus, it’s a nutritional powerhouse of a snack. It’s seriously my new addiction!


Looks weird, but don’t knock it until you try it!

For The Best Snack Ever, I used:

1 cup of Greek yogurt: I adore the creaminess of this stuff  and it totally satisfied my “I want something easy to eat” desire. Plus, Greek yogurt packs some serious protein (20 g), calcium and quality fat.

1/4 cup of shelled pistachios: I craved something a little crunchy and a little salty and these pistachios were perfect for both. On top of tasting delicious, did you know pistachios also house a handful of antioxidants, and good fat.

1/2 Tablespoon of Raw Buckwheat Honey: Hello!? Honey is sweet and delicious. Along with the salty pistachios, it’s kind of a piece of heaven. Raw Buckwheat honey also has a bunch of polyphenols (antioxidants) along with some anti-inflammatory and anti-bacterial properties! Heck yeah!!

1 small, sliced banana: Bananas taste good. Duh. But they taste even better in Greek yogurt, topped with pistachios with some honey drizzled on top. Bananas also have adequate amounts of manganese, vitamins b6 and c, fiber, and potassium to add to their amazingness.

1 Tablespoon of cinnamon: I adore cinnamon. I love it in everything except meat dishes (ha- right, Mark? ;)) So, of course I doused my yogurt mixture with the stuff! Cinnamon is credited with some major anti-infammatory properties as well as regulating blood sugar.

I’m not kidding. This is an amazing combination. Sweet, salty, creamy, crunchy….oh, and healthy!

While we’re on the topic of good-for-you deliciousness…every week I listen to the Balanced Bites podcast and ever week these ladies talk about the benefits of bone broth. I have heard time and time again that bone broth may be one of the healthiest things that a human can consume. It has a super high collagen content (which aids in the growth of hair and nails along with skin and joint health), as well as being loaded with calcium, magnesium, phosphorus, and omega-9s. Bone broth is credited for being great for healing and repairing your GI tract AND it is perfectly safe for pregnant and breast-feeding mothers, along with children of 3-4 months of age. While being nutritionally amazing, it is cheap to make and easy to consume. Win, win!


I found a recipe for bone broth on wellnessmama.com and plan to make it the next time that Mark and I roast a chicken:


  • 2 pounds (or more) of bones from a healthy source
  • 2 chicken feet for extra gelatin (optional)
  • 1 onion
  • 2 carrots
  • 2 stalks of celery
  • 2 tablespoons Apple Cider Vinegar
  • Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.


Place the bones in a large stock pot. Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.

Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices or herbs, if using.

Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. These are the times I simmer for:

  • Beef broth/stock: 48 hours
  • Chicken or poultry broth/stock: 24 hours
  • Fish broth: 8 hours

During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.

During the last 30 minutes, add the garlic and parsley, if using.

Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.


I’m pretty excited to whip up a large batch of bone broth. I will keep you posted when that happens.

Ok, I’m out. It’s Fit Camp time!





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