Wellness Beets Episode #36: Trisha Hughes on GAPS Diet, Intuitive Eating and Pretty Food

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WILD ZORA SPONSORSHIP
Wild Zora Meat & Veggie Bar
Alex and I are always looking for nutrient-rich, real food snacks we can enjoy on the go. So we’re thrilled to have Wild Zora as an official sponsor of the podcast. A complete and balanced snack is more than just meat, Wild Zora Meat and Veggie Bars include a balance of grass-fed or naturally raised meats mixed with one serving of certified-organic fruits and veggies. Every bar is super nutrient dense and 100% real food. Go over to WildZora.com to check out all their yummy flavors and stock up on their high-quality snacks.

 

UPDATES
Brittany has put together a Thanksgiving Recipe Round-up that is going out to all her email subscribers. Sign-up so you can grab all these recipes in time for Thanksgiving!

Megan of GingerNewtrition and Alex have released the new version of the Toxic Home Makeover, along with an 8 week video mini-course that helps you implement all of these changes in a methodical and stress-free manner. Grab your guide and join us over on our Instagram accounts (digprimal and gingernewtrition) for the 30 day Toxic Home Makeover Challenge that we’re posting on every single day in the month of November.

 

INTERVIEW
In this episode Brittany interviews Trisha Hughes. Trisha is the creator behind Eat Your Beets, a website dedicated to wholesome & easy family friendly recipes. She’s paired her passion for feeding her family gluten free, nutritious fare while also making sure she keeps a healthy balance with occasional sweet treats.

An avid traveler, she & her husband love taking their 4 children on adventures & believe the best way to truly experience any new place is through their stomachs! She loves the art of storytelling through food and her images have inspired others, creating an opportunity for her to teach food photography through her ebook, Eat Pretty Things, & at her in-person workshops.

Trisha Hughes
Trisha and Brittany discuss:

  • Following the GAPS diet to heal eczema for her 1 year old son. He saw results in one week. You can read the full GAPS story here.
  • The intensity of GAPS detoxing and die-off period
  • The challenges of feeding four kids with one on the GAPS diet
  • How to prep travel meals on the GAPS diet – Read her article for more: Tips for Traveling While On GAPS
  • Where to turn to for community support and resources for GAPS diet. See the resources links below and Trisha’s article is a good place to begin too: I Just Started My Child On GAPS. What Should I Expect?
  • Meal Prepping vs. Meal Planning. Trisha offered a wonderful kitchen mantra when planning any meal, “Protein. Vegetable. Vegetable.”
  • Eating intuitively and not subscribing to one specific diet
  • Getting kids involved in cooking. Trisha says, “I’m not the only person eating so why should I be the only one cooking.”
  • Trisha’s kitchen wisdom and handy tips to save time
  • Staying inspired by eating seasonally

 

RESOURCES:

Resources for the GAPS Diet ebook – FREE – scroll down the sidebar of the page

The GAPS Class by Melanie Christner

GAPS Club by Sheila Walsh Dunton

Celebrate Harvest – Thanksgiving recipe ebook – FREE

 

Find all of Trisha’s recipes and resources on eatyourbeets.com and connect with her on Instagram and Pinterest.


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Bone Broth: Why & How To

Bone Broth

It’s getting back to the philosophy of using the whole animal. No part is wasted. Making broth from bones is steeped in as much tradition as it is in nutrition. Broth serves as the base for key cultural dishes the world over, from French Onion Soup to Shoyu Ramen.

My only memory of any sort of broth making was with the turkey carcasses post Thanksgiving. My grandmother is of the farming generation that lived on the land and knew the importance of using every animal part. She would simmer the carcass until the house filled with its comforting aroma. The turkey stock lasted for several months turning into various soups and stews. Thanksgiving kept on giving through the winter.

Broth can transform the most bland of meals into something rich and rounded. I use it in soups, stews, chili, sauces and to cook any vegetable. The nourishing properties of the broth are quickly absorbed. Add it to a big pot of turnip greens and you’ll never cook with water again.

BENEFITS 
According to the Weston A Price Foundation, the benefits may even outweigh the flavor. Bone broth has a list of essential minerals including calcium, phosphorus, magnesium, and potassium. It is also rich in glycine and proline, which are amino acids that build strong cartilage and bones. When the collagen attached to the bone breaks down into the water, it creates a natural gelatin. This gelatin acts as an aid to digestion, can reduce inflammation and improves irritable bowels.

Bone Broth

INGREDIENTS  
Broth is a simple, basic recipe. It only truly requires two ingredients, broth and water. Heating the two breaks down the bones and all their nourishing content. Apple cider vinegar is added to help draw out more of the minerals, specifically calcium, magnesium and potassium. It is definitely not necessary though. You can still have delicious, beneficial broth without acid added.

Use bones that have a lot of cartilage. Knuckle, neck and feet work well. If you’re intimidated, just ask your butcher for their recommendation. The right bones will produce the best results. When the broth has cooled in the fridge, it will form into a gelatin and jiggle like Jello.

HOW TO EAT IT
I scoop out a few tablespoons of the gelled broth into my favorite over-sized mug then add a cup of boiling water. Stir together and enjoy as I write in my journal each morning. I’ve even added broth to tea. It offers a comfort similar to snuggling under a cozy blanket by the fire. Writing that sentence, even sends a warm feeling to my heart. You can keep it for 5 days in refrigerator and after that it is best to freeze.

For a list of FAQs on Bone Broth, Whole 9 offers a fabulous explanation.

Bone Broth

2 lbs of bones (I used beef knuckle and marrow bones)
1 tbsp Bragg’s Apple Cider Vinegar
8 cups water

►Preheat oven to 350 degrees
►Place bones in a large cast iron pot and cook in oven for twenty minutes. This browns the bones so the broth has a richer flavor.
►Move pot to the stove top. Add in water and apple cider vinegar.
►Bring to a simmer, cover and cook for 12 to 24 hours. As the water cooks down, add more water every six or so hours.
►As an alternative, you can cook the broth covered in an oven at 200 degrees. This works well overnight. Or if you really want to simplify it, use a crockpot.
►Pour into glass jars and refrigerate up to 5 days. Before use, skim off the fat on top and reserve it for cooking later.