fish broth

Fish broth will cure anything.” South American Proverb

One of my favorite healing foods is fish broth. You see the benefits of beef bone broth everywhere, but what about fish broth?

The popularity problem might be because it makes our weak American stomachs turn at the thought of throwing a fish head (or 2) into your broth pot. I admit, the first time I cooked my own fish broth, I was skeptical if I could stomach the stuff.

But after straining everything off, It had the most beautiful slightly golden hue, and tasted heavenly…not fishy at all!

Most cultures wouldn’t think of making fish broth without fish heads, they would probably think of it as dishwater, not broth, and tucked inside those creepy skulls are super healthy things like cartilage, fat, and connective tissue!!! So try to get over the creepiness of those heads bobbling in your stew, and the meat that comes off of those things are a delicacy. So eat it!

I love to add fish stock to any seafood dish that needs extra liquids. Pesto and Wine Braised Mussels, Curried Coconut Shrimp Bisque,  Thai Green Curry with White Fish and Cauliflower “Rice” ,  and homemade Thai-Inspired Fish Soups.

From Sally Fallon’s Nourishing Traditions.

  • Fish stock, made from the carcasses and heads of fish, is especially rich in minerals including all-important iodine. Even more important, stock made from the heads,  and therefore the thyroid glands of the fish, supplies thyroid hormone and other substances that nourish the thyroid gland….
  • According to some researchers, at least 40% of all Americans suffer from a deficiency of the thyroid gland with its accompanying symptoms of fatigue, weight gain, frequent colds and flu, inability to concentrate, depression and a host of more serious complications like heart disease and cancer. We would do well to imitate Mediterranean and Asian regions by including fish broth in the diet as often as possible.
Nourishing Fish Broth

Recipe type: Broth
Serves: 10
Prep time:
Cook time:
Total time:

  • 2 lbs fish bones, or shells
  • 2 fish heads, trimmed of the scales which make the stock bitter
  • 1 thumb sized knob fresh ginger
  • 4 cloves of garlic
  • 2 onions, quartered
  • water to cover everything by 3 inches

  1. Bring water to a boil on high heat, then turn heat to medium low.
  2. Simmer for a minimum of four hours, but as much as eight hours if you have time.
  3. * Quick fish stock- If you have a pressure cooker, put everything in the pot and and pressure cook according to manufacturers instructions for 1 hour.


eat. love. nourish.


curry-shrimp-bisque1This has to be one of my favorite meals of all time.

As I was making it a few nights ago, it hit me that I haven’t shared it with you yet!!

This one has been in my arsenal for YEARS, and we often have it on winter evenings when we want something light and warming.

Once I decided to start making my homemade fish broth with fish bones and heads, I realized it added a whole new depth of flavor homemade chicken bone broth just couldn’t give it.

And it’s not just about flavor.

Fish broth will cure anything.” South American Proverb

Do try and make some fish broth just almost as often as you do with beef and chicken broths. It freezes wonderfully.  I make my fish broth about once a month and thaw it to add to fish soups, and curries.

From Sally Fallon’s Nourishing Traditions.

  • Fish stock, made from the carcasses and heads of fish, is especially rich in minerals including all-important iodine. Even more important, stock made from the heads,  and therefore the thyroid glands of the fish, supplies thyroid hormone and other substances that nourish the thyroid gland….
  • According to some researchers, at least 40% of all Americans suffer from a deficiency of the thyroid gland with its accompanying symptoms of fatigue, weight gain, frequent colds and flu, inability to concentrate, depression and a host of more serious complications like heart disease and cancer. We would do well to imitate Mediterranean and Asian regions by including fish broth in the diet as often as possible.


Stay tuned for next week, when I share my recipe for home-made fish broth!

Curried Shrimp Bisque

Serves: 4
Prep time:
Cook time:
Total time:

  • 2 TBS good quality coconut oil or grass-fed pastured butter
  • ½ cup yellow onion, chopped
  • 1 whole kefir lime leaf (optional, if you can find it)
  • 1 celery stalk, chopped finely
  • 1 carrot, diced
  • 2 garlic cloves, finely chopped
  • 2½ cups fish or chicken broth, preferably homemade
  • 2 TBS good quality sugar-free curry powder
  • 1 (14oz) can full fat coconut milk
  • 2 TBS arrowroot, dissolved in ¼ cup cold broth, coconut milk or water
  • ½ lb shelled wild-caught raw shrimp
  • juice of one lime
  • salt and pepper to taste
  • garnish:
  • 2 green onions, finely chopped
  • ¼ cup cilantro chopped
  • sesame oil

  1. Heat the coconut oil on medium-high in a large sauce pan.
  2. Add the onions and lime leaf.
  3. Cook until onions are translucent.
  4. Add the celery, carrot and garlic, cook for 3 minutes.
  5. Add the broth and curry powder, simmer the until the carrots are tender.
  6. Add the coconut milk and arrowroot/water mixture. Stir and allow to thicken.
  7. Add the shrimp and simmer until shrimp are fully cooked, about 3 minutes.
  8. Add lime juice, and season with salt and pepper to taste.
  9. Top with chopped green onions, cilantro and a tiny drizzle of sesame oil.


eat. love. nourish.

pressure cooker1I did it.

…after many failed attempts at a gelatinous bone broth, and days upon days of my house smelling of crockpot bone broth, I did it.

I purchased a pressure cooker.

Now I wonder what I ever did without it.  I purchased it for making bone broth, but have found that it makes just about everything taste better, and in half the time! I am spending less time babysitting the oven/stove and more time eating wonderfully tender stews and super gelatinous broth.

  • The second thing I made was a super gelatinous bone broth with beef bones from my friends Meat Montana Co. It was so flavorful, and contained more gelatin than I have ever seen in a broth.
  • The third experiment was 2 in 1, Mediterranean Lemon Chicken with Olives, which took 30 minutes in the pressure cooker, I was amazed at the flavor, and even the white meat was superbly tender and moist. After dinner, I took the remaining meat off the bones, added some water, kombucha vinegar, and a turkey foot to the leftover broth and chicken bones, and pressure cooked the broth for an hour. Again…perfect broth.

pressure cooker2

I would have never guessed how this kitchen tool would have changed my life before I actually got one.  It tends to cut down on cooking time to less than half of the typical time, so really, this is the ultimate tool for the modern-day traditional food kitchen. I mean who doesn’t want to produce delicious nourishing meals in half the time? And bone broth in 1 hour compared to AT LEAST 24 on the stove top?!?

pressure cooker3

I would have loved to purchase the Kuhn Rikon 12-Quart Duromatic Stockpot Pressure Cooker, because of the capacity, but it was a bit out of our price range.

It ends up the Fagor Futuro 10 Quart Pressure Cooker/Canner was enough for us, and Bridger Kitchens (my local kitchen supply) actually had it in stock!  It ended up saving us $200 in the end, though one day I might be able to invest in the Kuhn Rikon (Rolls-Royce of pressure cookers, made in Switzerland).

So if you are in the market for a new AMAZING tool for your real food kitchen…you know which one I am recommending.
eat. love. nourish.

banana-chai-pancakes3 Sometimes you just need a pancake.

With Grade B PURE Maple Syrup.

and, a MOUNTAIN of pastured grass-fed butter…raw if you can get it…or make it yourself!

It’s good for you!

Don’t Believe me about the butter? Read THIS (If you aren’t doing dairy, top it with a dollop of coconut butter or coconut cream…)

Every time I would sleep over at grandma’s house, we would wake to a heap of hot cakes drenched in real maple syrup and butter.

No wonder it is comforting to me now.

I will tell you what isn’t comforting though…A stack of gluten-filled, GMO, pesticide treated, hybrid modern wheat that turns your digestion/total body function up-side down..

So I made my own version…using only 4 ingredients!

  • Eggs
  • Banana,
  • Tapioca Starch
  • Finely Ground Chai Spice


Serve piping hot, with a drizzle of pure maple syrup and slathered with a ridiculous amount of Grass-fed Pastured Butter.

Chai-Spiced Banana Pancakes (Grain-Free)

Recipe type: Breakfast
Serves: 2
Prep time:
Cook time:
Total time:

  • 4 Medium Bananas
  • 1 TBS tapioca starch or coconut flour
  • 2 Large Pastured Eggs
  • 2 tsp finely ground chai spice

  1. Mash the Bananas with the tapioca starch.
  2. Add the eggs and chai spice and whisk until incorporated.
  3. Heat 1 TBS butter or coconut oil in a frying pan over medium heat.
  4. Pour a few ¼ cup dollops in the pan and fry until they start to bubble on the sides.
  5. Turn, VERY CAREFULLY these are delicate. Cook for 1 minute more.
  6. Repeat with the rest of the batter!


eat. love. nourish.

liver-and-onions One of the fun parts about eating traditionally, is looking back into your heritage, and pulling recipes from old cookbooks, or from grandma’s recollection.  It gives you a connection to the world that your grandparents/great-grandparents grew up in(which was VERY different than today). It gives you respect for the ones that came before you, and how they lived.

Unfortunately, both of my Grandma’s have passed away, but are vibrantly living in the memories, and small treasures that they have left behind. In Grandma Shirley’s case, it is her boxes and boxes of recipe cards, that she lovingly wrote by hand (and copied by hand to give away).

Grandma Shirley was known for her wonderful cooking, and I attribute my love of cooking and all things food to her. Every time I would walk into the house, I would be met with an irresistible smell of her good cooking, a huge smile from behind the kitchen island and a bounding hug. I do wish that I had learned more from her in the way of traditional foods. When I was a child, I remember her making huge batches of sauerkraut, but had no interest then in making a food that had such a pungent smell (though I love that smell these days)…

I have memories of my father talking about one of the dishes that he used to eat as a child, and I was revolted at the thought of eating Liver and Onions. My ignorance is funny to me now, as I go out of my way to put liver into many things that my family eats, such as my liver meatballs, burgers, and liver bolognese.

I do wish I could find my Grandma’s recipe for Liver and Onions, but I will keep searching through miles and miles of small recipe cards, and am sure to find some AMAZING traditional recipes along the way!


For now, I will share my favorite recipe for Liver and Onions, and hope that one day, and aspire to be half the woman that my Grandma Shirley was.

In my recipe, I add bacon, like they do in England…

because bacon makes everything better

(Grandma Shirley is nodding her head in agreement).

Crispy Pastured Bacon & Liver with Onion Gravy

Serves: 4
Prep time:
Cook time:
Total time:

  • 4 slices pastured bacon, cut into ½ inch pieces
  • ½ lb grass-fed beef liver, diced into ½ inch pieces, and coated lightly in arrowroot flour
  • 1 tbsp pastured butter, ghee, or coconut oil
  • 1 large yellow onion, thinly sliced
  • 2 garlic cloves, minced
  • 1¼ cup beef bone broth (preferably homemade)
  • 2 tbsp tomato paste
  • ½ tsp salt
  • ¼ tsp black pepper

  1. Cook the bacon in a frying pan on medium high heat, until crisp and set aside.
  2. Brown the liver for about a minute on each side in the reserved bacon fat.
  3. Set the liver aside with the bacon.
  4. Add your preferred fat, and the onions. Don’t stir the onions for at least 3 minutes, to let caramelize. Turn the onions, add the garlic and cook for 3 more minutes without stirring.
  5. Add the beef broth and tomato paste.
  6. Add sea salt and black pepper to taste.


eat. love. nourish.

greek-omelet1One of the hard parts about a traditional diet for me is keeping up with thawing meat. I can sometimes be a quite disorganized person, and don’t use a microwave, so if I forget to transfer my meat to the fridge to thaw the night before, it can cause grumpy babies, not to mention daddies, come dinner time.


After having this happen more times than I would care to mention, I had one of those DUHHH!!! Moments…

Why not eggs?!?

Not breakfast for dinner, but making a wonderful dinner dish with the perfect whole food…In this house, we love making frittatas, quiches, and smoked salmon pudding, but our favorite, “mom forgot to thaw the meat” meal is Mediterranean Omelets with Goat Feta and Tzatziki.


We make ours with our favorite goat ricotta from Amaltheia Organic Dairy here in Bozeman, and top them with homemade Garlic and Sweet Basil Tzatziki which, lately I have been making with my homemade raw milk crème fraîche…mmm.

What’s even better??? They take less than 25 minutes to make!

Mediterranean Omelet with Goat Feta and Tzatziki

Serves: 4
Prep time:
Cook time:
Total time:

  • 4 TBS butter
  • 12 whole pastured eggs
  • ¼ cup heavy cream
  • 3 tsp sea salt (to taste
  • ½ teaspoon crushed black peppercorns(to taste)
  • ½ bunch chives, finely chopped
  • 2 TBS italian parsley, finely chopped
  • 12 halved cherry tomatoes
  • 12 chopped kalamata olives or cured olives
  • 4-6 oz goat feta or ricotta

  1. Whisk the eggs and heavy cream until incorporated and foamy. Add salt and black pepper to taste
  2. Preheat the pan to medium high heat and add 1 TBS of butter to coat the bottom of the pan. Turn down the heat to medium. Add about a ¼ of the mixure to the pan, and swirl to get the eggs evenly distributed on the bottom of the frying pan. Let the eggs cook for up to a minute or until the bottom starts to set.
  3. When the omelet slides easily on the surface of the pan, carefully flip the eggs over(i know…this is the hardest part).
  4. Now is the time to add your cheese, herbs, olives and tomatoes.
  5. Flip one side of the omelet over and across the other side, so that the edges of the omelet match up.
  6. Gently transfer to a serving plate,and garnish with more herbs, cheese, or avocado and homemade tzatziki.
  7. Repeat with the other three omelets, and dinner is served!


eat. love. nourish.

raspberry chiffon pie3

Dark Chocolate Sauce (Raw/Vegan) with Fresh Strawberries

Raspberry Chiffon Pie (Dairy-Free)

Dairy-Free Raw New York Cheesecake with Fresh Strawberry Rhubarb Coulis


Nanaimo Bars with Vanilla Cashew Custard (Raw,Vegan, Paleo, Dairy-Free)

Banana Split Ice Cream Cake

Triple Chocolate No-Bake Brownies

triple chocolate brownies1

Homemade Ferrero Rocher Ice Cream Truffles

Coconut Chocolate Thumbprint Cookies

Maple Pecan and Salted Honey Pistachio Pralines


This fall, we had an early hard frost, but thanks to the weather reports, we were prepared and harvested everything we could. My Father-in-law and I were out in the snow for about an hour, trying to harvest every last cherry tomato we could. At the time, I didn’t think it was worth freezing my ass off for a few veggies, but after many weeks of gorgeous ripening tomatoes, kubocha and spaghetti squash I decided it was more than worth the hour of freezing torture.

I planted a few spaghetti squash plants because our neighbors had such good luck with them last year. I ended up having 8-10 HUGE squashes before I said, what the heck am I going to do with these! Don’t get me wrong, I do like spaghetti squash with a good marinara, but in no figment of my imagination, has spaghetti squash ever tasted like pasta to me. I prefer my red sauces with zucchini noodles. Then I ran across a picture on pinterest of a spaghetti squash carbonara and it reminded me that I could make a casserole. So I baked my squash, scooped it out into a baking dish added some coconut milk, garlic, crispy local bacon(leave it out to make this vegan) and sage. I mixed it up, and threw it in the oven.

Let me tell you. This was the most wonderful squash dish I have ever had. It was super creamy thanks to the coconut milk and the  hint of bacon and the aromatic taste of fresh sage was the perfect combination. My husband exclaimed,” WHAT IS THIS? ITS UNBELIEVABLE!”. Alas, I have made it probably 6 times since.

Creamy Spagetti Squash Casserole with Pastured Bacon, Garlic and Sage (Dairy Free)

Recipe type: vegetable, side dish
Serves: 4-6
Cook time:
Total time:

  • 1 spaghetti squash, seeded and halved
  • 4 slices of pastured bacon
  • ½ a yellow onion, diced
  • 2 cloves of garlic, minced
  • 1 can of full fat, unsweetened coconut milk
  • 4 sprigs of fresh sage, chopped finely
  • 1 tsp salt or to taste
  • ¼ tsp black pepper

  1. Preheat the oven to 400 degrees F.
  2. Bake the squash until tender.
  3. Meanwhile use a frying pan, to cook the bacon until crispy.
  4. Cook the onions and garlic in 1 TBS of reserved bacon fat until translucent.
  5. Chop the bacon and set aside.
  6. When the squash is cool enough to handle, scoop the meat of the squash into an 8×8 baking dish.
  7. Add the rest of the ingredients to the dish and mix until incorporated.
  8. Bake at 400 for 50min-1 hour, or until browned on top.


eat. love. nourish.

More Proof that removing allergens from your diet doesn’t have to be boring.

I mean, just look at that….


I am not ashamed to say that much of my life revolves around food.  Food inspires me.

It is my art.

It is what I do to meditate and settle my soul.


eating ice cream helps too.

White Chocolate Chunk and Lavender Gelato (Dairy-Free, Raw, Paleo)

  • 2 cups raw cashews
  • ¾ cup filtered water or coconut water
  • ½ cup maple syrup
  • 1 TBS good quality vanilla extract
  • ¼ tsp sea salt
  • 1 drop therapeutic grade lavender essential oil
  • ½ bar Coconut Secret White Chocolate Caribbean Crunch, chopped (optional-this does contain dairy)

  1. Blend everything but the white chocolate in your blender, until creamy and smooth.
  2. Chill for 6 hours or overnight.
  3. Freeze the cream according to your ice cream maker’s instructions.
  4. Add the white chocolate chunks right before serving.


eat. love. nourish.

mason-egg-frittatas2What an ingenious idea right?!?

It wasn’t mine. I was inspired to make a frittata in a jar after seeing this blog post from krista and jess.

I have long been a fan of the baked frittata and/or crustless quiche, and when you bake them in 1/2 pint wide mouth mason jars, it transforms into the perfect grab and go breakfast or lunch. Just throw one in your cooler bag and you’ve got a nourishing meal ready to go…anytime…anywhere. God forbid you devour it on your way to work, driving your kids to hockey practice,  in front of your computer, or while listening to your colleague go on in monotone about her weekend of knitting and caring for her 10 orphan cats.


Though I am a TOTAL proponent of mindful eating, as a society(and its probably not going to change soon) we are addicted to fast, to-go options. Might as well eat the nourishing frittata on the go, over the chemical laden sugar-free, fat-free, whole food-free -tastes like candy- “protein” bar that we all love.

Don’t get me started. *steps off her soapbox*

This tastes just as good warm as it does cold, and since these are baked in a mason jars, these can be stored in the fridge, and placed directly into your toaster oven before you jump in the shower,(remember to remove the lid!) and breakfast is ready for the whole family before your hair is dry.

So have at it.

Here is your assignment for the weekend…

Make a batch of these babies. Your life will be soooo much easier!

To Go Breakfast/Lunch: Frittata in a Jar

Recipe type: Breakfast
Serves: 6
Prep time:
Cook time:
Total time:

  • ½ lb pastured, nitrate and msg free pork or beef sausage, or 4 pieces of bacon
  • ½ bunch of kale, chopped
  • ½ red bell pepper, chopped
  • 7 large eggs
  • 2 cups crème fraîche recipe here, kefir or plain yogurt
  • ½ teaspoon salt

  1. Preheat your oven to 400 degrees F.
  2. Cook the sausage in a pan, breaking up into small pieces, until cooked through, or fry bacon until crispy, chop.
  3. Reserve 1 TBS fat in the pan
  4. Add the red bell pepper. Cook for 3 minutes.
  5. Add the kale and cook until wilted.
  6. Beat eggs in a large bowl, add crème fraiche, kefir, or yogurt, and salt. Whisk until incorporated.
  7. Divide the meat and vegetable mixture between the 6 widemouth ½ pint mason jars or ramekins.
  8. Top the jars off with the egg mixture. Leave an inch headspace.
  9. Bake at 400 for 25-30 minutes, until set and golden on top.


eat. love. nourish.