Sunday, December 10, 2017

Sunday Prep

I was actually planning on starting everything today, but I completely spaced out doing my weigh-in and I really wasn't paying attention to my macros.  It probably doesn't help that I went over to my parent's place for pancakes.  I turned it around though.  I'm taking today for food prep.  Aside from the pancakes, I have stayed on track.

For lunch, I had two packets of tuna with a little mayo and a big scoop of relish.  I ate it on cucumber rounds (about 1/2 a cucumber).  It was a pretty good lunch.  After about an hour, I ate a pear and drank a cup of pork bone broth.

Have you ever made bone broth?  It's kind of weird stuff.  I tend to use my small crockpot...a lot.  If you're new to bone broth, the first thing you should know is that you can use marrow bones, feet, and hocks/knuckles.  What you're aiming for is the collagen.

Pork Bone Broth (for small crockpot)
2 large Smoked Pork Hocks
1 stick Celery
1 clove Garlic
1/4 Onion
1 TBSP Apple Cider Vinegar
Water


  1. If your marrow bones, feet, or hocks are not smoked, then you need to roast them in the oven at 450F for 60 minutes before proceeding.  This will give you better flavor.
  2. In your small crockpot, place enough hocks in that the crockpot can handle.
  3. The celery and onion can be chopped into large pieces before being added to your pot.  Add in the garlic and apple cider vinegar.
  4. Fill the pot with water.
  5. Turn your pot to high and let it cook for a solid 8 hours.  Start in the morning so it will be ready when you get home from work.
  6. After 8 hours run everything through a colander.  You're going to toss the bones/feet/hocks, celery, onion, and garlic.  What you want is that delicious savory broth!
  7. Place into a bowl and put your broth into the fridge.

Bone broth can help fix any gut issues, helps joints, the collagen can make you look younger, it can help with sleep, increase bone strength, and supports a better immune system.   You can literally drink it, you can add it to soups, and you can add it to whatever food.  When you refrigerate your homemade bone broth, it will congeal...yep, just like jello (technically its called aspic).  It will melt really quickly when you want to use it.  I literally scooped my aspic into a mug and popped it into the microwave for a minute.  It was perfect and tasted like smokey ham.

I made an Italian bake for dinner.  It's kind of a mash up with chicken, tomato, zucchini, mushroom, onion, garlic, shitaki noodles, a little cottage cheese, and some cheddar.  I'm using what I have in my fridge.  It should be pretty good and it should last a few days.

I also got my breakfast prepped for tomorrow - chocolate chia pudding.  For this particular type of recipe, I really like using a 16oz wide-mouth jar with a lid.  Basically, you add a little almond milk and/or coconut milk, a tiny bit of sweetener, any extra stuff (nuts, coconut, spices, fruit, etc), and 4 TBSP of chia seeds.  You can stir it up (or shake it up) and put it in the fridge.  The chia seeds will naturally gel when in liquid, so it will soon become a thick pudding-like substance.   I definitely suggest not eating it plain.

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