One of the most common concerns people have when changing their diet is cost. “How much money will a new diet cost me each week? I can’t spend a bunch more money.” It’s totally understandable. Generally speaking, I always recommend down-to-earth, real foods. I’m not a nutrition professional that’s going to have you on a juice cleanse, eating Goji berries and raw cacao nibs with a side of turmeric juice for dessert. That’s not my style. Kombucha and herbal tea are probably the most exotic I get. :)
So here’s one of my tips. A lot of my clients benefit from one simple diet addition: bone broth. Unless you have a histamine intolerance or are an endogenous oxalate producer, bone broth is probably for you. You get collagen/gelatin to heal a leaky gut (one cause of chronic illness) plus minerals and amino acids.
I like to use the organic free range chicken drumsticks from Trader Joe’s (but you can use any kind of animal bones, with or without the protein) because they will make a very potent broth. And they cost only about $1-something per pound — the cheap cut. To a large srock pot, add two packages chicken drumsticks, two sliced fennel bulbs, two broken bunches of scallions, splash of white vinegar and a dash of salt and cover with water. Let cook at least 8-12 hours or longer. The longer you cook, the more of a roasted chicken flavor you get. Yum.
After you make your broth you’re left with a bunch of stewed shredded chicken you can use in other meals throughout the week. Here’s a picture of what I made with the leftover chicken from a batch of broth: cheesy chicken biscuits. They’re gluten-free and could easily be adapted to dairy-free by using Daiya cheese.
Cheesy chicken biscuits
(Makes approximately 10 biscuits)
1 1/4 cups potato or tapioca starch (arrowroot or other starch would probably also work)
1 cup (or more) cooked shredded chicken
2 teaspoons onion and/or garlic powder, or fresh diced scallions
1 teaspoon baking powder
Dash of salt
2 cups shredded cheddar cheese (or other melting cheese like Jack), or melt-able non-dairy cheese
1/4 cup melted oil of your choice (butter, ghee, lard, bacon grease, coconut oil, etc.)Directions:
Preheat oven to 350 degrees. Lightly grease a muffin tin. In a large bowl, mix together starch, baking powder, salt and onion/garlic powder. Add leftover shredded chicken and stir to coat with starch. Add in wet ingredients and mix until well combined. Scoop 10 portions into the greased muffin tin. Bake for approximately 25 minutes or until they are crusty and not soft in the center. Serve warm with a salad or carry on the go for a quick meal.
You’re getting two meals out of “discards” from your broth!