Health Coach

Spring Soup and Bone Broth - Part 2!

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Homemade bone broth is just plain good. It’s also one of the most popular food inquiries from clients, friends, family, followers, fans, class participants...Parents.  The moment cold weather hits us midwesterners, messages and texts come blasting in like the polar vortex in January:

“Audrey, what the easiest way to make bone broth?”

I’d like to take a moment to sort out every reader into two separate categories:

  1. Have made bone broth

  2. Have not made bone broth

If you fall under category #1, scroll ahead to this week’s tasty white bean and sausage potato soup recipe--ideally to utilize your homemade bone broth and improve your healthy culinary skills! Temps are slowly climbing, yet cold still lingering, along with illnesses: Gut health is always needing more TLC.  I promised to share more about bone broth, but can’t help but want to move forward with an exciting new recipe along with it…

If you have not made bone broth you fall under category #2--Should you choose to finally take the raw, whole chicken plunge, I’m here to reassure you, it’s really quite simple! The trauma is more than made up for with the juicy, flavorful meat and healing broth.  While preparing it can be high in disgust, it’s low on time and takes care of itself once the oven temp is reached and timer set. Over the past four years I’ve written two blog posts and one recipe ebook explaining the simplest way in detail. Check it out and plan on reading the recipe first, writing the grocery list second, then committing to some kitchen time.  Similar to all healthy habit changes, practice makes perfect. It takes practice to get it exactly how you prefer it. And I am cheering for you! For additional support in increasing your culinary skills, here is a helpful checklist:

Kitchen tools needed:

-Dutch oven, crock pot or instant pot(must have a lid)

-Large food storage container if chicken will not be consumed immediately

-Large fine mesh strainer

-Large bowl

-Large mason jars with lids

-Large food funnel

Bone Broth:

See previous blog post - Gut Healing Chicken Soup and Bone Broth

There’s something about creamy soups. The temptation to indulge in a diary based soup left me years ago after discovering diary=sick. However, warm, creamy, and filling comfort food will never get old and does not have to contain dairy to taste incredible!  This soup is awesome with a spoonful of cashew sour cream (I like this one) stirred in, yet also good on it’s own. I like to add a splash of apple cider vinegar just before serving to boost the flavor a bit and improve digestion and gut health. Smashing some of the beans and potatoes with a potato masher creates the thick and creamy affect my taste buds crave the most.  When it comes to texture, it passed the 3-selective-eaters and one diary-addict test in my home! While bacon, sausage, ground pork, leftover pork tenderloin or even chopped up pork chops would work well in this soup, no pork at all is an equally tasty option for the meat or penny-less striving for great health! Chicken breakfast sausage would also not disappoint.

In an effort to ease the pain and discomfort of adding in new cooking skills for better health, here are the kitchen tools needed for this soup(more on skills yet to come. Stay connected!).

Kitchen Tools needed:

-Stock pot

-Cutting board

-Potato peeler

-Potato masher

-Fine mesh strainer

-Chef’s knife

-Favorite apron (optional but strongly suggested)

You matter to me so whether you are a #1, #2 or anything in-between, you are worth the extra effort it takes to look and feel amazing. In most circumstances, healthy sustainability requires time logged in the kitchen. Why not start by swapping french fries for potato while indulging in this soup?

White Bean and Sausage Potato Soup:

By Audrey Byker Health Coach

For the Protein Fat and Flavor

1 lb. Pork (optional, preservative and added junk free)

3 cloves of garlic, smashed and minced

2 sprigs of fresh Rosemary leaves, stemmed and minced or 1/2 Tbls. dried

1 pinch of Marjoram seasoning(optional)

4+ cups Broth

Sea salt to taste (a lot)

1 tsp white pepper

2 tsp apple cider vinegar

For the Veggies and Carbs

1 med. onion, chopped

1 16oz jar white beans

3 Lbs. Russet Potatoes, peeled and chopped into 1 inch pieces

3 cups Kale leaves, stemmed and chopped

In a large stockpot with a lid, add meat and onion. Sautés on med-high until fragrant and translucent about 5 min. Add sea salt, pepper, garlic, and marjoram. Saute 2 min. more then add all remaining ingredients except for kale. Add lid. Bring pot to a boil and turn to a simmer for 20 min. or until potatoes are cooked through. Add kale for the last few minutes to soften. Salt to taste.

Six Weeks of Bowl Meals: Chicken Taco Soup

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Aaliyah and Timbaland’s words keep circling through my head after losing a beautiful first draft of this post to internet never-never land yesterday. 

“And if at first you don’t succeed then dust yourself off and try again..”

Last fall I had a dear friend share his experience with this common blogging issue.  While sitting along side me editing my work, he advised me several times to “never type a post on your website. Create a document. Always.” He may even have made me promise him I’d never make that mistake.  Chances are good, I did.

Ironically, here I am, constantly fighting for others to do the same; advising to pay attention, plan ahead, make a healthy decision. Love yourself. Promise me. I know what works. Learn from my mistakes.

While it’s incredibly helpful, encouraging and necessary, to have trusted advisors in our lives, we will always be human, wired for struggle, imperfect, and in need of grace and forgiveness—beginning with ourselves. The reality is, learning from someone else’s shortcomings will never be as impactful as learning from our own. Personal growth is a humbling process.

Sit with the yuck for a bit—feel the sting, but then join me in the quest to be and do better. We get one life, yet a new opportunity with each given day.

After 24 hours of dusting off, I still have a simple, 30 min. soup I am excited to share with you.  Each step in the process of making this soup is crucial for the desired, deep flavor outcome.  The ingredients and layers closely resemble our family’s favorite tacos, yet is so much easier to throw together near the end of a busy day.

Chicken Taco Soup

By Audrey Byker Health Coach

Serves 6-8

for the protein fat and flavor

-1 Tbls. avocado oil, ghee or chicken fat

-1 medium onion, chopped

-1 Tbls. chili powder

-1/2 Tbls. cumin powder

-2 big pinches sea salt

-Black pepper, fresh ground

-2 cloves of garlic, minced

-2-3 cups cooked chicken, chopped(leftover and off the bone—optional for vegan/vegetarian)

for the veggies and carbs

-1 1/2 cups quick cooking brown rice

-2, 14oz cans diced tomatoes with green chilis

-1-2 cups corn, frozen, non GMO

-1 medium jar great northern beans, rinsed

-2-3 quarts chicken stock or broth

-1 tsp apple cider vinegar or to taste

In a large pot over med-high heat add oil and onion then sauté for 4-5 min. or until soft and translucent, stirring frequently.  Add all remaining ingredients in order and stir all together. Allow the garlic to become slightly fragrant before adding the stock and apple cider vinegar.  Cover and turn heat to high and allow broth to come to a boil.  Turn to low and simmer for 20-25 min. until rice is soft.  Serve with cashew sour cream, guacamole, organic tortilla chips and olives if desired. Adjust taste with sea salt, pepper and/or Franks Red H

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Audrey Byker is a skilled and experienced Health Coach in West Michigan. She specializes in supporting busy people on their wellness journey through one-on-one coaching which can take place in person at her private office, in home or virtually from anywhere in the world. If you are looking for guidance and support to improve your health and quality of life, click here to set up a free consult today! She accepts HSA/FSA as payment!