gelatin

Cashew-Vanilla Protein Bars

I absolutely LOVE the Bulletproof Vanillamax bars (linked below). I see them more as a dessert than a protein bar because of the sweet and salty flavor profile. Because I love getting creative in the kitchen and I wanted to challenge myself, I decided to create my own version. I looked at the ingredient list and happened to have all of the ingredients in my pantry.  Purchasing all the ingredients is not cheap so it's definitely worth it to get the bars, but if you're like me and like to get busy in the kitchen, give this recipe a try!

Linked below the recipe are some of the items I mention in this post that are available on Amazon.

Not the best photo, but I didn't want to wait to eat them.

Not the best photo, but I didn't want to wait to eat them.

Cashew Vanilla Protein Bars

Ingredients

  • 2 1/2 cups raw unsalted cashews
  • 12 tbs collagen peptides
  • 6 tbs XCT oil (or MCT oil)
  • 7 tbs coconut butter
  • 6 tbs cashew butter
  • 2 tbs coconut oil
  • 5 tbs soluble fiber
  • 2 tsp vanilla powder
  • 1/2 tsp vanilla extract
  • 18 drops stevia (optional, depending if you want sweetness)
  • Sea salt/pink salt to taste

Preparation

  1.  In a food processor, crush cashews into small chunks. Pour half of the processed cashews into a large bowl.
  2. Add all other ingredients to the food processor (with half the cashews) and process.
  3. Slowly fold the mixture into the dry processed cashews until homogeneous.
  4. Pour the mixture into a large dish and allow to harden in the refrigerator.
  5. Cut into bars and save in a container in the refrigerator. Should keep at least a couple weeks (if they last that long!). I put half of mine in the freezer to save for next week.

Pumpkin Spice Gummies

These gummies are a fun way to get in some gut-healing gelatin. The kids will love them too! You can choose to use silicone molds or just pour them into a dish then cut into cubes (see links below).

Pumpkin Spice Gummies

Ingredients

  • 3 cups apple juice, not from concentrate
  • 2 cups carrot juice, cold
  • 1/2 cup pureed pumpkin
  • 2 tsp pumpkin spice
  • 8 tbs beef gelatin (I use this one from Vital Proteins)

Preparation

  1. Heat apple juice, pumpkin puree and pumpkin spice in a medium saucepan on medium-low heat.
  2. While the apple juice mixture is heating, whisk the gelatin into the carrot juice until dissolved.
  3. Allow the gelatin to sit and "bloom" for 3-5 minutes.
  4. Slowly whisk in the carrot juice mixture into the apple juice mixture.
  5. Once well dissolved, you may pour the mixture into molds or a large dish.

Immune-boosting Bone Broth

Fall is here! Winter is coming... #GOT anyone? 

Here in the Seattle area it's starting to cool off. Mornings are colder and you can feel the season turning. In our house, this means bone broth is being brewed on the regular. One of my favorite things about getting up in the morning is grabbing a cup of warm broth from the slow-cooker. That warm, soothing broth just feels SO nourishing! 

In a previous post for my Gut-Healing Golden Milk, I wrote about the gut-healing benefits of gelatin. Gelatin is extracted from the cartilage/collagen of animal bones in the broth-making process. The best way to know if you've made a gelatin-rich broth is to put it in the refrigerator and if it gelatinizes, it's gold.

This is what I mean by gold

This is what I mean by gold


A slow-brewed bone broth can be so nutrient-dense because you can put anything and everything in it! Save all of your kitchen scraps because you will get some great use out of them in this broth. When I say kitchen scraps that can be any of the following: kale/chard/collard stems, mushroom stems, carrot tops or peels, onion ends, celery ends, lemon peels, broccoli/cauliflower cores, etc. Get creative! Keep a bag of veggie scraps in the freezer and after using the rest of the vegetable, just throw your scraps in the bag. This is a great way to utilize the nutrients from foods you're already purchasing for further benefit.  

Adding eggshells and bones to your broth provides an amazing source of calcium and other bone-building minerals. Using apple cider vinegar is essential to create an acidic environment for those minerals to seep out of those foods and into the broth. This is important for those who avoid dairy products since it's a bit trickier to get enough calcium (though, not impossible!).  

To my broth, I add some other unique ingredients not found in "typical" broths and are great for immune and thyroid support.  

  • Seaweed (usually kombu or hijiki)
  • Astragalus 
  • Reishi mushroom
  • Ginger
  • Garlic
  • Parsley

Let's review some of the primary body systems this broth can benefit:

  • Gelatin: GI tract, skin, hair, and nails, sleep
  • Egg shells and bones: bone health (you are what you eat!)
  • Veggie scraps: heart, brain, eyes, immune, detoxification, blood pressure
  • Mushrooms, ginger, garlic, and astragalus: immune
  • Seaweed: thyroid 
  • Parsley: detoxification, blood pressure
  • Kale: blood, bones, detoxification, heart, brain

So there you have it. A broth that supports almost all the systems! Please share this with your friends and followers if you think they'd like to give this a try.


crockpotbroth

Immune-Boosting Bone Broth

Yield: About 4 quarts

Preparation time: 5 minutes + 24-36 hours brew time

Equipment: Crockpot or large stockpot

Ingredients

  • 1-2 pounds of chicken, lamb, or beef bones (pastured or grass-fed preferred)
  • 1 onion, casually chopped
  • 4 stalks celery, chopped
  • 2 carrots, chopped
  • 2 leaves kale, chopped
  • 1 cup seaweed (Kombu or hijiki)
  • 5 "tongue depressors" of astragalus
  • 1 inch knob fresh ginger
  • 5 whole garlic cloves
  • 1 bunch parsley (including the ends)
  • 2 handfuls of vegetable scraps
  • Crushed eggshells (whatever you have on hand)
  • 2 tablespoons apple cider vinegar
  • 4 quarts water (or fill up your pot)

Preparation

  1. Add all the ingredients to your slow-cooker or stockpot. 
  2. Heat on low for 24 hours and keep warm. 
  3. Strain to drink or use.
  4. You have a few options once it is ready:
  • You may choose to "keep warm" until you are finished consuming it.
  • Use it as a base for soups and stews.
  • Store in jars and refrigerate.
  • Freeze as ice blocks to use later.

Original recipe by Anisa Woodall