Baked GoodsGluten-FreeRecipesTreats

Allergy-Friendly Black Bean Brownies


If you can imagine, I LOVE to host dinners for family and friends. It’s just my thing. I get a lot of satisfaction out of sharing my love for others through delicious food. Once in a while, we will have company with food allergies or intolerances, so I try to adjust the menu to fit their needs. These fudgy brownies made the cut in a big way with our friends with wheat and dairy intolerances. The pan was empty when they left, and that made me feel so good! Not only are these brownies allergy-friendly, but they are delicious too! If you ever find yourself in a similar situation, whip up a batch of these babies and watch your company’s eyes light up when they realize they can indulge in some dessert with no worries!

And just incase you are curious how these brownies stack up nutritionally in comparison to a boxed mix, I drew up the numbers for you. Diabetics will be happy to see that one brownie is less than one carbohydrate exchange. Here are the stats:

Nutrition Facts Comparison for one 2” Brownie

Black Bean Brownies
  • Calories: 71
  • Fat: 1g
  • Carbs: 14g
  • Fiber: 3g
  • Protein: 4g
Betty Crocker Brownie
  • Calories: 180
  • Fat: 9
  • Carbs: 25g
  • Fiber: 0
  • Protein: 2.0
Black Bean Brownies (Allergy-Friendly)

1 1/2 cups black beans (15­oz can), rinsed and drained

2 Tablespoons cocoa powder

1/2 cup quick oats

1/4 teaspoon salt

1/4 cup honey

1 egg (substitute with 1/4 Cup Vegetable Oil for friends with egg allergies)

1 teaspoon pure vanilla extract

1/2 teaspoon baking powder

1/2 cup Mini semi-sweet chocolate chips

1/4 Cup Pecans, chopped (optional)



1. Preheat oven to 350 F and grease a 8 x 8 inch pan.

2. Combine all ingredients except chips in a food processor, and blend until totally smooth.  I use the food processor attachment on my Bosch mixer. I have also used a big bowl and an immersion blender. Whatever tool you choose, just make sure the mixture is VERY well- blended.

3. Use a spatula to fold the chocolate chips into the batter and pour into the greased pan. Sprinkle pecans over the top, if desired.

5. Cook the brownies 15 to 18 minutes. Let them cool before serving.

Makes 16 2-inch brownies.

Featured Products

(May include affiliate links)

 Bosch Food Processor Attachment


 Hamilton Beach Immersion Blender


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Gluten-FreeRecipesSidesSlow Cooker and Instant Pot

Instant Pot Brown Rice Pilaf


The Instant Pot is changing my life in the food-prep department. Although this rice pilaf takes just as long to make in the Instant Pot as it would on the stovetop, (approximately 45 minutes) I discovered two big advantages to making it this way. First, it doesn’t boil over! Every time I make rice on the stovetop, I have a mess to clean up afterwards. Second, I love having the option to assemble the pilaf and delay its cooking for later. This allows me to do my food prep in the mornings or during afternoon naptime and then not think about it again until dinner is ready. Anyways, Rice Pilaf is one of the Andersen family staples, so I am elated to have the choice to make it in my Instant Pot now. I hope you are as excited as I am…


Instant Pot Brown Rice Pilaf

1 Tablespoon Butter
1/2 Cup Yellow or Red Onion, chopped
1 Cup Celery, chopped
2 Cups Brown Rice, dry
4 1/2 Cups Water
4 teaspoons Chicken Bouillon (I prefer “Better than Bouillon”)
1/2 teaspoon salt
1/4 teaspoon black pepper
Fresh Parsley for garnish

1. Using the [Sauté] setting on your Instant Pot, cook the onion and celery in the butter for about 5 minutes. Add the dry rice and sauté for another 5 minutes to brown the rice.
2. Whisk the water, bouillon, salt and pepper together in a large bowl. I zap mine in the microwave for 60 seconds so the bouillon dissolves faster.
3. Add the bouillon mixture to the rice and vegetables and change the setting on your Instant Pot to [Multigrain]. Adjust the time to 28 minutes. Seal the lid and let it do its thing.
4. After the alarm beeps, manually release the pressure. Carefully open the lid and give the rice a quick stir before serving.

Makes 4 1/2 Cups of Cooked Rice.


Featured Products

(May include affiliate links)

 Better than Bouillon


 Instant Pot

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RecipesVeggie-Lover Dinners

Indian Tacos


Looking for a fun dinner to feed a large crew? Look no further than Indian Tacos! I ALWAYS make our fry bread inside a skillet on our outdoor barbecue grill because I can’t stand the smell of lingering fried foods in my kitchen. Thus, this is a perfect meal for warmer months. I also did this once for Halloween (instead of candy) and my neighbors LOVED it! Whatever the occasion, I hope your crew enjoys these Indian Tacos as much as mine does.

Indian Tacos

Fry Bread

1 Recipe Whole Wheat Pizza Dough
4 Cups Canola oil (for frying)

Taco Meat
4- 15 oz. cans Pinto Beans (7 1/2 cups), drained
1 Cup Cooked Ground Beef
1- 15oz. Can Tomato Sauce
1 Tablespoon Garlic Salt
1 teaspoon Cumin
Salt and Pepper as needed

-Shredded Cheddar Cheese
-Sour Cream (AKA Plain Greek Yogurt)

1. Prepare one recipe of my Whole Wheat Pizza Dough. (Right click on the link or just search “Whole Wheat Pizza Dough in my search bar.) Set aside.
2. Heat Canola Oil in Cast Iron Skillet. Test the heat by dropping a marble size ball of dough into the oil. If it sizzles, the oil is ready.
3. Meanwhile, combine all Taco Meat ingredients in a large stock pot. Simmer the taco meat while frying the bread.
4. Flatten a ball of dough using your fingers. Start with a ball between the size of a golf ball and a tennis ball.
5. Carefully drop the flat dough into the hot oil. Cook on one side for 3 to 5 minutes or until golden brown. Use metal tongs to flip the dough over and cook for another 3 minutes.
6. Place the cooked fry bread on a large plate lined with paper towels to soak up the excess grease.
7. Top fry bread with Taco Meat and desired toppings. Enjoy!

Makes 20 to 25 Tacos.



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FeaturedLifestyle EatingNutrition Education

Snacks and Meals for Pregnancy Nausea


The first trimester of pregnancy is NO JOKE! No doubt it is an exciting time of anticipation; but nausea, vomiting, food cravings, food aversions, crazy dreams, acne, and a slew of other symptoms are all part of the ride.  The anxiety of nourishing your body and growing baby is real, yet the nausea can make it difficult to eat foods you are used to. I have compiled this list of tips and food ideas based on what worked for me and others I am close to. By no means is this article complete or scientifically-tested, but I do want to share what helped me in an attempt to help you, too!


Tips for making snacks and meals during pregnancy nausea

1. Include protein, fat, and carbohydrate

Snacks and meals including a good portion of protein, fat, and carbohydrate help to feel fuller longer. Being fuller longer keeps the nausea at bay and offers the best bet at having some energy. Whenever I just nibble on crackers and applesauce all day, I have zero energy. The carbs spike my blood sugar and it quickly plunges back down again. Fat and protein keep me at a steady energy level.

2. Muster the First Bite

Just the smell of food can be enough to turn me completely off to eating. Especially when I spend an hour making a meal, smelling all the smells, it becomes unappetizing to eat when it’s ready. However, when I muster through the first bite, my appetite is (sometimes) stimulated enough to keep eating a little more. One trick I have started doing to keep food smells out of my house is using my InstaPot to cook dinner and plugging it in outside.

3. Eat every two hours

Hunger pangs—even the slightest ones—only accentuate pregnancy nausea. I have become used to snacking every two hours and it makes a world of difference. Of course, this makes my meals smaller, and that is fine, because I am getting enough nourishment through the entire day’s food.

4. Overeating at meals=misery and More nausea

A few times during my first trimester nausea, I found a few meals or snacks that felt SO GOOD going down. I guess they were so good I didn’t pay attention to how much I was eating. Half an hour later, I was in complete misery. Overeating makes nausea SO much worse.

5. Take Prenatal Vitamins right before bed

I actually don’t take a conventional prenatal vitamin myself. The iron in most vitamins makes me too sick and too constipated (sorry TMI, but I promise I’m not the only one)! I don’t suggest the same for you.  Many pregnant women are low in iron or even anemic, and avoiding a vitamin would be dangerous. Talk to your doctor about a vitamin that works best for your needs. I take just folate and vitamin D, and I’m careful to make sure I eat fortified cereal and eat a balanced diet to make up for anything I lack from not taking a prenatal.  One thing is certain: taking a prenatal before bed means I am unconscious when the nausea caused by vitamin kicks in. This helps a lot.


Snack and Meal Ideas for Pregnancy Nausea

Here’s a running list of the snacks and meals I eat during the nausea-laden first trimester of pregnancy. I hope some of these might help you as you are trying to grapple through your nausea as well.

  • Club Soda and Citrus– The carbonation is settling to my stomach and the lemon, orange, or lime is so refreshing. This is a great alternative to sugary sodas, and it hydrates me when plain water is difficult to stomach. One key thing: the drink has to have ice and be in a glass. Plastic has a smell, and it is yucky to drink out of plastic when I’m pregnant.
  • Cottage Cheese with grapes or grape tomatoes– Dairy products like milk, yogurt and cheese are not only great sources of protein and calcium, but they also provide B-vitamins, phosphorus, magnesium and zinc for a growing fetus.
  • Crackers and cheese– Combining the two gives me a complete protein without having to eat meat. Nausea makes eating meat pretty difficult at times. However at other times, I totally crave a nice steak and it feels so good going down.
  • Greek yogurt berry and nut parfait– Greek yogurt contains more calcium than any other dairy product and provides my gut with important probiotics.
  • Almonds and Grapes– Almonds are a great source of fiber, and healthy fats and protein. The grapes add carbohydrate. My favorite treat when I don’t feel great is frozen grapes. They slowly melt in my mouth and sooth my sick tummy. Yum!
  • Peanut butter and honey or banana sandwich– I totally resort to comfort foods when I’m not feeling well. This snack provides plenty of fiber, folate, potassium, iron and calcium—all essential for a developing baby.
  • Smoothies– A great way to sneak some spinach into my diet without having to chew it is to drink it in a smoothie. Including kefir in my smoothie also provides copious quantities of probiotics which may reduce pregnancy complications such as preeclampsia, vaginal infections, allergies, and gestational diabetes.
  • Outshine® Fruit Popsicles– I get lots of vitamin C, folate, and antioxidants from these refreshing, all-natural popsicles. The trick is hiding them from my kids so I can actually eat some!
  • Eggs and Avocado Toast– Eggs, with their healthy fats and proteins, are gentle on my tummy. Eggs are a great source of choline–a vitamin essential to brain development. Eating avocadoes on my toast provides even more healthy fats along with B vitamins, potassium, and vitamins K, E, and C.
  • Baked potato with cheese, Greek yogurt, or mashed avocado- Baked potatoes are a great source of fiber and potassium and make a wonderfully nutritious comfort food when topped with healthy fats and proteins like cheese, Greek Yogurt, or avocadoes. Add a cooked vegetable, and I have a super simple and complete meal.
  • Baked sweet potato with butter and cinnamon- This simple snack is not just comforting. Sweet potatoes are packed with plant-based vitamin A and beta-carotene—essential for growth and differentiation of cells in a developing fetus. The cinnamon also helps to curb all my inevitable sugar cravings!
  • Cooked vegetables– Raw vegetables are so hard for me to stomach when I’m nauseous, but cooked veggies are somehow ok. It’s weird.
  • Cereal with frozen berries, walnuts, and Almond Milk– Cheerios or Grape Nuts are my jam! The awesome thing about these cereals is they are fortified with vitamins and minerals. For someone who is naughty about taking a prenatal vitamin (see above), cereal is a snack I must eat every day. Eating it with vitamin C from the berries allows my body to better absorb the iron in the cereal. The walnuts and milk provide fat and protein to make this a complete meal.
  • Frozen yogurt topped with fresh fruit- The folks at YogurtLand know me by name now. I really have tried every flavor they make within the last couple months. Frozen yogurt is a great treat, because it isn’t quite so heavy as ice cream. Don’t get me wrong, I eat ice cream too, but frozen yogurt is a bit more refreshing when my nausea is getting the best of me.
  • Pretzels dipped in yogurt- Are you seeing a pattern here of salty/sweet combinations? Certainly, salty equals settling for me. Dipping them in yogurt provides some nutrition to an otherwise nutritionally empty snack.
  • Mints, Gum, Ricola cough drops-  Between meals and snacks, it’s helpful to keep my mouth moist. The menthol in mints, gum, and cough drops is settling.  The mint flavor masks the flavor of whatever I just ate, and experience has proven that if I can taste or smell food I’ve already spent time with, the nausea comes right back.

I hope you find something in this list that works for you. Best wishes to you as you prepare to welcome a new little one to your family!


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Hearty Vegetable Chili


For those “Meatless-Mondays,” “Sunday-Soup-Days,” or even “Taco-Tuesdays,” this vegetable chili is sure to fill your wildest chili dreams.  It’s hearty, flavorful, and not too spicy. You will love it.


Hearty Vegetable Chili

1 Tablespoon Canola Oil
1 Cup Red Bell Pepper, diced
1/2 Cup Onion, diced
2 Medium Zucchini, diced
2 Cloves Garlic, minced
2 Cans Kidney Beans (15 oz. each)
2 Cans Tomatoes, diced (14 oz. each)
2 Cans Tomato Sauce, (8 oz. each)
4 oz. Can Diced Green Chilies
3 1/2 Cups Water
1 Tablespoon Chicken Soup Base (I like “Better than Bouillon)
1 Tablespoon Chili Powder
3/4 teaspoon Cumin
1/8 teaspoon Oregano
1 1/2 Cups Frozen Corn
Cheddar cheese and Plain Greek Yogurt for toppings

1. Put oil in large pot and add onion, bell pepper, and zucchini. Cook 6 to 8 minutes or until vegetables are tender. Add garlic for last 60 seconds of cooking.
2. Add drained kidney beans and all remaining ingredients. Simmer 15 to 20 minutes.
3. Top with shredded cheese and a dollop of Greek Yogurt.

Makes 8 to 10 servings.

Try my Hearty Corn Bread with this chili. Yum.

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Appetizers/ DipsGluten-FreeRecipesSauces and Dressings

Tomatillo Ranch Dressing


If you have ever eaten at Cafe Rio, surely you have been introduced to the phenominal dressing served with their salads. Well, I think this one tastes even better, not that I am biased or anything…   I’m not a huge fan of spicy dressings, so I made this one a bit less firey than the one served in the restaurant. If you are a spice-wimp like me, you will love this dressing. You might just eat it on everything–salad, chopped veggies, chips, rice, quesadillas–the possibilities are endless. If you aren’t like me, well, search Google for the original recipe with more spice. Enjoy!


Tomatillo Ranch Dressing

1 Cup Buttermilk or Plain Kefir
1 Cup Mayonnaise (NOT Light)
1 Packet Traditional Hidden Valley Ranch Mix (or 3 Tablespoons if you have the tub)
4 Tomatillos, washed and husks removed, quartered
1/2 bunch fresh Cilantro, stems removed
1 Garlic Clove
1 Lime, juiced
1 small Jalapeno, seeds removed

1. In the order listed above, add all ingredients to the blender.
2. Blend on high speed about 2 minutes or until smooth.
3. Chill and serve with salads, chopped veggies, beans/rice, chips, etc. The possibilities are endless because this dressing is so, dang good!

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Oriental Chicken Cabbage Salad


I have fond memories of this salad showing up at many a summer barbecue as a kid. It always tasted better the day after. I’ve made a few tweaks to my mother’s recipe, mostly to make it more colorful. I hope this salad becomes your family tradition like it was mine. Enjoy!


Oriental Chicken Cabbage Salad

4 Cups Green Cabbage, shredded
2 Cups Purple Cabbage, shredded
1 1/2 Cups Cooked Rotisserie Chicken, chopped
1/4 Cup Green onions, chopped
1/3 Cup Slivered Almonds, toasted
1/2 Pack Ramen Noodles, broken into small pieces

1/2 Cup Canola Oil
1/4 Cup Rice Vinegar
2 1/2 Tablespoons Sugar
2 Tablespoons Toasted Sesame Seeds
1/2 teaspoon Chicken Soup Base (I like “Better than Bouillon)
1 teaspoon Salt
1/2 teaspoon Pepper

1. Make dressing by adding all ingredients to a mason jar with a tight-fitting lid. Shake until sugar is completely dissolved.
2. In a large bowl, combine all salad ingredients except for almonds and noodles.
3. Toss dressing into salad and chill 2 to 4 hours. Add almonds and noodles just before serving.

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CasserolesRecipesVeggie-Lover Dinners

Quinoa Lasagna


It is impossible to fail at the dinner table when the main entrée includes tomato sauce, cheese and sausage. The kids love this, and I approve! This dish is loaded with fiber and protein from the quinoa and essential vitamins and minerals from the tomato sauce and shredded carrots. Enjoy!


Quinoa Lasagna

3 Cups cooked Quinoa
32 oz. Tomato Sauce
1 1/2 Cups finely shredded Carrots
2 Tablespoons Basil (dry)
1 Tablespoon Parsley (dry)
1 Tablespoon Garlic Salt
3/4 Cup cooked Mild Italian Sausage
1 1/2 Cups shredded Mozzarella Cheese (divided)

1.  Preheat oven to 400 degrees F. Grease a 9 x 13 casserole pan.
2. Combine quinoa, tomato sauce, shredded carrots, and seasonings and mix until fully incorporated. (I usually mix it all together right in the sauce pan I used to cook the quinoa.)
3. Pour one-third of the tomato/quinoa mixture into the greased pan. Use the back of your mixing spoon to level out the mixture.
4. Sprinkle cooked sausage and half of the cheese evenly along the mixture. Pour remaining mixture over the sausage and cheese and smooth out with the back of your spoon. Sprinkle the top with remaining cheese.
*Optional: Top with sliced tomatoes and fresh basil if you just can’t get enough of the  tomato/basil combo.*
5. Bake for 20 minutes. Broil for 2 minutes longer or until top is lightly brown.
6. Remove from oven and let cool for 10 minutes before serving.

Makes 10 (1 Cup) Servings


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Vegetable Beef Stew


This is the most delicious stew you will eat this winter. It’s full of vegetables that supply you with vitamin C, carotene, and antioxidants; and a little beef that offers zinc, protein and iron. This hearty stew will keep you nourished and healthy during the cold months. Enjoy!


Vegetable Beef Stew

3 Cups Bone Broth
3 Cups Chicken Broth
2 1/2 Cups Potatoes, cubed
1 Cup Celery, diced
1 1/2 Cup Carrots, diced
1/2 Cup Yellow Onion, minced
1 1/2 Cups Beef Roast, cooked and shredded
1 15 oz.  Can Diced Tomatoes
1 15 oz. Can Tomato Sauce
1 1/2 Cups Frozen Corn
1 Cup Frozen Green Beans, 1/2 inch pieces
2 Tablespoons Garlic, minced
1 Tablespoon Parsley dry
1 teaspoon Salt
1/2 teaspoon Pepper

1. Depending on how you do your bone broth, prepare according to package directions, or use what you have previously made. I use the method found here.
2. Combine all ingredients except corn, green beans, garlic and parsley. Bring to boil and then reduce to a low boil.
3. Boil until vegetables are still slightly firm, about 20 minutes.
4. Add all remaining ingredients and cook at a low boil until green beans are tender, about 15 additional minutes.
5. Add shredded beef for last 5 minutes of simmering. Note: Sometimes I have used a can of shredded roast beef. Most often I use beef reserved from making bone broth. Both options work, but I prefer the latter.
6. Season with additional salt and pepper if needed.

Makes 8 to 10 Servings

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Fad Diet Myth BustingFeaturedNutrition Education

Health Benefits of Bone Broth


One night this Fall, I caught myself watching an infomercial with a doctor preaching her diet plan for good skin, hair, and digestion. Usually I can see the fake claims and move on. But, this time I got sucked in.  The doctor was promoting bone broth. She promoted drinking bone broth daily as part of a balanced diet full of anti-cancer/anti-aging foods like fresh fruits and vegetables, whole grains and limited animal products. That’s probably where she snagged me—the anti-aging. Like most women, I sometimes fall into the trap of wanting to look 21 again. I had some grass-fed neck bones on hand in the freezer so I made my first batch of bone broth some time later. I used the broth and some of the meat scraps to make the most delicious beef stew. It felt nourishing going down my sore throat from yet another head cold this fall. After all that fuss, I am curious what peer-reviewed science says about bone broth. Is all the hype really valid?

What is bone broth?

Bone broth is a soup base also known as stock. It is made by boiling bones with vinegar and aromatic vegetables like onions, celery, carrots, and garlic. It simmers about 48 hours before straining out the vegetables, meat, and bones. The long simmer extracts collagen from the bones, giving the broth a gelatinous texture.

What are the health claims?

Most of the information I found claiming major benefits of bone broth were personal blogs laden with testimonials, anecdotes (not data) and advertisements. Here are some of the supposed health claims for bone broth floating around the internet:

  • improves digestion
  • minimizes allergies
  • boosts immunity
  • improves brain health
  • supports joints
  • strengthens hair and nails
  • eliminates cellulite
  • strengthens bones and teeth

What does peer-reviewed science say?

The earliest peer-reviewed research I found on bone broth was conducted at Kings College in London in 1934. (Read the full article here.) The scientists found that bone broth is not nearly as nutritious as breast milk and cows milk. The only protein provided by bone broth is gelatin. After several controlled tests, it was discovered that bones, even when simmered in acid, do not release a greater quantity of minerals into the broth than milk naturally contains. The data showed that there is over 20 times more calcium in cow’s milk and over 4 times more calcium in human milk than bone broth. Cows milk contains 16 times more phosphorus than bone broth, and human milk contains 2 times more phosphorus than bone broth. There is about 3 times more potassium in cow’s milk and about 1.5 times more potassium in human milk than bone broth. There is 6 times the magnesium in cow’s milk and 2 times the magnesium in human milk compared to bone broth. The iron content was not significantly different between milks and bone broth. Cow and human milk also have far greater fat and calorie content than bone broth.

In an article written by the Harvard Medical School, health claims for bone broth were debunked with the following physiological explanations:

Bone broths don’t relieve joint pain. Arthritis is a result of the loss of collagen, which cushions joints. Although bone broth contains collagen, dietary collagen isn’t absorbed as is and sent straight into your joints. Like other proteins, collagen is broken down into amino acids, which become building blocks for body tissues. It won’t be transported directly to your knees, hips, or other joints.

Bone broths don’t make skin firmer and smoother. This claim is also based on collagen, which forms a layer of tissue that supports the skin. Just as dietary collagen isn’t transported directly to your joints, it isn’t taken into your skin, either.

Bone broths don’t improve digestion. Bone broths contain gelatin, which is claimed to be a digestive aid, although there is little evidence of its effectiveness.

Bone broths don’t strengthen bone. Just because a soup is derived from bone doesn’t mean it will build bone or prevent osteoporosis. Even when simmered for 48 hours, bones release very little calcium into the broth.”

Is it safe?

Testing for toxic metals in animal bone broths was performed in China and published in the Journal of Food and Nutrition Research in July 2017. It was discovered that the calcium and magnesium levels in home-made or commercial broth/soup were found not to exceed less than 5% of the daily recommended levels. The risks that are associated with the consuming heavy metals like lead and cadmium in broth are minimal because the levels were in the ranges of a few micrograms per serving.


So, when you stop for coffee at your favorite joint and see bone broth on the menu and wonder what I might think of it, here goes: I think bone broth is a neat alternative to morning coffee. I don’t drink coffee because of its addictive nature, and caffeine and sugar content. I don’t drink plain bone broth either.  Bone broth is low in sugar and does have some nutrition. However, bone broth is NOT the fountain of youth which will make you age backwards. It is NOT the cure to cancer, and it is NOT going to prevent osteoporosis. My best advice with bone broth is to make sure you don’t get bamboozled into paying too much for your drink. Like most fad food products, manufacturers make a very large profit off of basic ingredients you can use to make it yourself at home.

I include bone broth as part of a balanced diet for my family. It is a key ingredient in my beef stew because it is hard to beat the flavor of a stew made from homemade bone broth. Creating stews and soups from bone broth has been done anciently. Of course, in order for me to claim a dish to be nutritious on my table, it’s got to be loaded with vegetables. That’s why my beef stew has a bit of bone broth, a bit of chicken soup base, a bit of beef, and LOTS of veggies–starchy, green, orange, red, yellow. We ate this stew with my homemade hearty corn bread, butter and honey. This meal has a great balance of carbs, proteins, and fats from healthy, whole food sources. This is what a balanced meal looks like! No one food is a cure-all, but together with a variety of colored plants and grains, dairy and proteins, food is nourishing at the highest level.

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