health and wellness

 Roasted Rack of Lamb

Most Americans celebrate Memorial Day Weekend as the official kick-off of the Barbecue Season. Get ready to fire up the grill, pull out the coolers, and create a spread of summer salads, side dishes, and a great meat dish for all to rave.

Roasted Rack of Lamb

I have had this recipe for a long time, and I always enjoy making it over the Memorial Day Holiday. This perfectly roasted lamb will be crisp on the outside and tender and juicy on the inside. You can also make this same dish with beef or pork, but it is sure to win them over.

Ingredients

• 1/3 cup of fresh bread crumbs
• 6 tablespoons of fresh minced garlic
• 2 tablespoons of chopped fresh rosemary
• 1/2 teaspoon of sea salt
• 1/4 teaspoon of fresh ground black pepper
• 2 tablespoons of olive oil

• 1 (7 bone) rack of lamb, trimmed and Frenched
• 1/2 teaspoon of sea salt
• 1 teaspoon of fresh ground black pepper
• 2 tablespoon of olive oil
• 1 1/2 tablespoons of Dijon mustard

Directions

1. Let lamb rest out of the refrigerator for 45 minutes to an hour before starting the recipe. Preheat oven to 450 degrees F. Move oven rack to the center position.
2. In a large bowl, combine bread crumbs, garlic, rosemary, 1/2 teaspoon of sea salt, and 1/4 teaspoon of fresh ground black pepper. Toss in 2 tablespoons of olive oil to moisten mixture. Set aside.
3. Season the rack all over with sea salt and pepper. Heat 2 tablespoons of olive oil in a large heavy oven proof skillet over high heat. Sear rack of lamb for 2 minutes on all sides. Set aside for a few minutes. Brush rack of lamb with the mustard. Roll in the bread crumb mixture until evenly coated. Cover the ends of the bones with foil to prevent charring.
4. Arrange the rack bone side down in the skillet. Roast the lamb in preheated oven for 12 to 18 minutes, depending on the degree of doneness you want. With a meat thermometer, take a reading in the center of the meat after 10 to 12 minutes and remove the meat, or let it cook longer, to your preference. Let it rest for 5 to 7 minutes, loosely covered, before carving between the ribs.

Note:

Allow internal temperature to be 5 to 10 degrees less than you like because the meat will continue to cook while it sits. Bloody Rare: 115 to 125 degrees F.  Rare: 125 to 130 degrees F.  Medium Rare: 130 to 140 degrees F.  Medium: 140 to 150 degrees F.

For The Side:

Lightly coat a pound of fresh, trimmed asparagus spears with a tablespoon of olive oil and sprinkle well with salt and pepper. Throw on the grill over high heat for 2 or 3 minutes, or to your desired tenderness. Accompany with garlic mashed potatoes and a garden salad. Happy Memorial Day!

There are many delicious, super-nutritious foods that never see the inside of a shopping cart. Many people have never heard of them before, while others have simply forgotten all about them. I realize this most every time I enter the grocery store and I can’t help but notice that most carts include the basics such as tomatoes and iceberg lettuce. But being that my mother was an organic-minded, health-food fanatic; most of my whole life, my diet consisted of fruits and vegetables that many people had never heard of before. I remember always going to the farmer’s market as a child. To this very day, I still get cashiers asking me on a regular basis, “What is this?” I always enjoy telling them, and then quickly add in some tips on what they can do with the same superfoods. They seem always fascinated and grateful to listen! So let me share with you as well.

Beets

These odd, grungy looking roots are naturally sweeter than any other vegetable, and are pack with flavor and offer the edible advantage of both the beet greens as well as the root bulbs.

Why you should eat them: Think of beets as red spinach. Just like Popeye’s powerfood, this crimson vegetable is one of the best sources of both folate and betaine. These two nutrients work together to lower blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Their natural pigments - called betacyanins- that give beets their color have been proven to be potent cancer fighters in lab mice.

How to eat them: I love beet and carrot juice together, should you have a juicer. You can also grate the bulbs and throw them along with the fresh beet greens into your salad with olive oil, apple cider vinegar, and a little lemon juice with seasonings. The beet leaves are packed with vitamins, minerals, and antioxidants, and it’s a sin to toss these out and not to make use of them. If you don’t care for the taste of fresh greens, you can make them as a side dish by gently saute them as well as the bulbs with olive oil over medium heat. Be sure to add lots of fresh garlic and remove them when leaves are just wilted as you do not want to destroy the nutrients. I pour a little apple cider vinegar over them along with lemon juice and sea salt. They are to die for. You can also sprinkle fresh Parmesan cheese to top. Just be sure to scrub these roots well and always buy them fresh for maximum nutrition.

Purslane

Even though the FDA has classified purslane as weeds, it is a popular vegetable and herb in many other countries, including China, Mexico, and Greece.

Why you should eat them: Purslane has the highest amount of heart-healthy omega-3 essential fats of any edible plant. Scientists also report that this herb has 10 to 20 times more melatonin - an antioxidant that may inhibit cancer growth - than any other fruit or vegetable tested.

How to eat them: Purslane is wonderful in any salad whether as an alternative or addition to lettuce. The leaves and stems are crisp and succulent providing a lemony taste. They are usually sold at farmer’s markets, or Chinese and Mexican markets, and can also be found at some Whole Foods stores. 

 Pomegranates

Pomegranates have finally become available in most grocery stores in the United States, but they have been around for decades in the Middle East, and are served as a popular drink there.

Why you should eat them: Israeli scientists discovered that men who drank just 2 ounces of pomegranate juice each day for a year decreased their systolic (top number) blood pressure by 21 percent and significantly improved bloodflow to their hearts. What’s more, 4 ounces provides 50% of your daily vitamin C needs.

How to eat them: You can peel them open and remove them of their white skin and eat the succulent seeds raw. They taste wonderful and are quite juicy. Try 100% pomegranate juice from Pom Wonderful. It contains no added sugars, and because it’s so powerful, a small glassful is all you need. 

Pumpkin Seeds

These jack-o’-lantern, wasted seeds are the most nutritious part of the pumpkin.

Why you should eat them: Eating pumpkin seeds is the easiest way to consume more magnesium. French researchers recently determined that men with the highest levels of magnesium in their blood have a 40% lower risk of early death than those with the lowest levels.  

How to eat them: You can eat them roasted, and they are eaten whole; shells and all while the shells provide extra fiber. They taste nutty and great. They have 150 mg of magnesium per ounce, and if you add them on top of casseroles and salads, you’ll easily get the 420 mg recommended by the USDA. Look for them in the health food section of your grocery store.

Swiss Chard

Swiss chard is one of my very favorite greens. They are a slightly bitter, salty vegetable which is actually native to the Mediterranean. They are quite beautiful with long leafy-greens while their stems are both red and slightly green in color.

Why you should eat them: A half a cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plants have carotenoids, which protect your retinas from the damage of aging, according to Harvard researchers. Because of their nutrient pigment - they absorb the type of shortwave light rays and protect the internal eye.

How to eat them: Chard goes great with almost anything; as part of a salad,  side dish, with grilled steaks, chicken, and also works well as a bed for pan-seared fish. Be sure to wash them well, and prepare these the same way as beet greens with lots of fresh garlic seared in a wok with olive oil. You can also get creative, and add crushed red pepper to the wok while cooking them, and then season them with sea salt. Yummy! 

Guava

Guava is tropical fruit that’s slightly acidic but with intense sweetness to its flesh.

Why you should eat them: Guava has a higher concentrate of lycopene - an antioxidant that fights prostate cancer - than any other plant food, including tomatoes and watermelon. Just one cup provides 688 mg of potassium, which is 63% more than you’ll find in a medium banana. Additionally, guava may be the ultimate high-fiber food.

How to eat them: You can eat the entire fruit, from the rind to the seeds. It’s all edible and the rind alone provides more vitamin C than in the flesh of an orange.

Cabbage

Cabbage is a cruciferous vegetable and is among a major ingredient in European and Asian diets. It is, however, most unfortunate that it is absent from most American kitchens. 

Why you should eat them: One cup of cabbage has just 22 calories, and it is loaded with valuable nutrients. Notably high in sulforaphane, it increases your body’s production of enzymes that disarm cell-damaging free radicals and reduce risk of cancer. Stanford researchers have found cabbage to be higher than any other plant source in sulforaphane.

How to eat them: Shred cabbage in your salads, on your burger or sandwich to add a wonderful crunch to it, and be sure to add it to Mexican tacos as an alternative to lettuce. Next there is the wonderful, well renowned Irish dish of cabbage and corned beef - one of my favorite dishes, and one I will have to share my recipe at a later time. Additionally, you can make coleslaw with it or just simmer the cabbage in water or home-made chicken stock, and sprinkle sea salt over it and maybe a little apple cider vinegar. This is fabulous in taste!!

nutritional reference sources:
Stanford University, Harvard, FDA, USDA, and Men’s Health

Protein Shakes are a great meal replacement alternative for anyone on the go or in need of a quick healthy meal. They are most desired right after a good workout because they are extremely nutritious, low in both calories and fat content, delicious, quick and easy to make, or great when you’re just feeling too tired to cook a full-blown meal. It is why protein shakes have become a part of every one’s daily diet. With just a blender, the ingredients and options are endless. One of the best benefits in drinking protein shakes is that you can add a tablespoon of healthy nutrients such as flax seed, brewers yeast, fiber, bran, wheat germ or anything else you want. But however you chose to make them, protein shakes are the way to go when you want a quick, low calorie, high nutritious meal. You can use plain non-fat yogurt, whipped cream or just plain water. Choosing protein powders aren’t difficult as there are a wide variety available, and they are found at health food stores and most gyms. As a rule of thumb, however, choosing whey protein is usually the best in quality and nutrition, and I usually chose one with little carbohydrates being that you’ll likely get a fair amount of carbs from the fruits and yogurt. Below are some recipes to get you started, but feel free to get creative and have fun with making your shakes.

Mocha Shake:

(Lean Mass Gain)

• 6 oz. water
• 4 ice cubes
• 2 tablespoons heavy whipping cream
• 6 oz.. coffee*
• 2 scoops chocolate protein powder
• *You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!

Frozen Chocolate Banana

(Lean Mass Gain)

• 12 oz. Water
• 4 to 5 ice cubes
• 1 banana
• 1 tablespoon heavy cream
• 2 scoops chocolate protein powder

German Chocolate Cake:

(Lean Mass Gain)

• 12 oz. water
• 4 ice cubes
• 1 tablespoon heavy cream
• 1 tablespoon cream of coconut
• 2 scoops chocolate protein powder

Tangerine Cream:

(Maximum Fat Loss or Lean Mass Gain)

• 12 oz. Tangerine Diet Rite
• 4 Ice Cubes
• 1 to 2 tablespoons heavy cream
• 1 to 3 scoops vanilla protein powder

Root Beer Float:

(Maximum Fat Loss or Lean Mass Gain)

• 1 can Diet A&W Root Beer
• 1 to 2 tablespoons Heavy Cream
• 4 ice cubes
• 1 to 3 scoops vanilla protein powder

Pineapple Blast:

(Lean Mass Gain Fat Burning and off Season)

• 4 ice cubes
• 12 oz. water
• 2 scoops vanilla protein powder
• 1/2 cup pineapple chunks

Pina Colada Passion

(Lean Mass Gain Fat Burning and Off Season)

• 12 oz. water
• 4 ice cubes
• 3 scoops vanilla protein powder
• 1/3 cup Pineapple chunks
• 2 tsp. Coconut extract

Ultra Oatmeal: (mix ingredients after cooking)

(Lean Mass Gain Fat Burning and Off Season)

• 1 serving cooked plain oatmeal (1/2 cup precooked)
• 1 to 1½ scoops vanilla protein powder

Power Fudge: Vanilla or Chocolate

(Lean Mass Gain Fat Burning)

• 1 scoop chocolate or vanilla protein powder
• 3 to 4 tablespoons heavy whipping cream
• *mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.

Peanut Butter Muscle Balls:

(Lean Mass Gain Off Season)

• Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process. 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 1 banana
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Chocolate Strawberry Blast

• 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 8 strawberries
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Vanilla Banana Creamy

• 1 to 2 scoops of vanilla protein powder
• 6 to 8 ounces of water or whole (or 2%) milk
• 6 ice cubes
• 1 banana
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Raspberry Chocolate Thick

• 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of whole (or 2%) milk
• 6 ice cubes
• 8 raspberries
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!

Banana Cheerio Quickfast

• Great for a super fast morning meal
• 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 1 banana
• 3/4 cup cup or original cheerios
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Orange Creamsicle

• 1 to 2 scoops of vanilla protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 1 to 2 peeled oranges
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Blueberry Blaster

• 1 to 2 scoops of vanilla protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 20-30 blueberries
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Mocha Surprise

• Save some leftover coffee and add about 1/2 cup to your next chocolate shake. Adds 0 calories but lots of taste.

Orange Tangy

• Add a dash of sugar free Tang to a vanilla protein shake. Adds less than 10 calories and brings back childhood memories of enjoying the real thing.

Grasshopper

• A few drops of mint extract will turn your chocolate shake into a chocolate mint treat.

Eggnog

• Add a dash of cinnamon, a dash of nutmeg and a sprinkle of butter buds to a vanilla shake to create a yummy eggnog flavor.

Protein & Oatmeal Pancakes

Ingredients

• 1/3 cup oatmeal
• 2 or 3 egg whites scrambled (or 1/2 cup eggbeaters)
• 1 scoop vanilla protein
• 1/2 tsp baking soda
• dash of pumpkin pie spice
• 1/8 tsp sweet-n-low brown

Mix all ingredients in a small bowl and allow mixture to thicken for 2 to 3 minutes. Pour onto preheated frying pan or griddle. Cook over medium heat until golden brown, about 2 minutes per side. Garnish with fresh strawberries or sugar free syrup. Makes 1 serving.

Variation- Add 1/2 pack sugar free apple cider mix. Lots of flavor and only 8 more calories.

Peanut Butter Balls

Ingredients

• 1/2 cup all natural creamy peanut butter
• 1/4 cup honey
• 1 1/2 scoop vanilla protein

Mix all ingredients in a small bowl. Roll by hand into 1″ balls and chill until firm (about an hour). They make great high protein snacks and are an excellent source of healthy fats. Makes 4 servings.

Protein Pudding Shots

• Try mixing your scoop of protein with 2 tbs fat free, sugar free pudding mix and 1 oz ice water. Allow mixture to thicken and eat it with a spoon. Adds 50 calories and 6 grams of carbohydrates.

Making Home Made Jewish Matzo Balls have got to be the next best thing when accompanied with your home made chicken soup. I have spent many years among Jewish families, and I can tell you their chicken soup and matzo balls are in a league of their own. I have had the pleasure of traveling abroad, and having spent a considerable amount of time with them in the kitchen, and I am grateful to them for sharing part of their culture with me over the years. From my experiences spent in Israel, to years living in New York City; the best matzo balls are the ones that actually look homemade and not like the ones sold in jars at the grocery stores that are rock hard and perfectly round. No, these are fluffy and beautifully asymmetric in shape, making home the warmest and most comfortable place to soothe the soul.

The traditional way of making these wonderful matzo balls is using schmaltz (chicken fat) which is quite easily attained. Ideas for this, are using the chicken fat that rises to the top of your home made rich chicken stock. This is ideal. You do not have to make matzo balls in the traditional sense, and they can easily be substituted with vegetable oil or melted butter. Nonetheless, the key is in making them fluffy.

Ingredients Used

2 tablespoons of schmaltz (or butter)

5 extra large eggs

1/4 cup of vegetable shortening, softened

1/2 cup of fizzing club soda

2 tsp. of minced parsley

2 tablespoons of minced scallions

2 tsp. of sea salt

1 1/2 cups of matzo meal

ground pepper to taste

Cooking Directions

In a small frying pan over medium heat, melt schmaltz (or butter) and saute scallions for 2 minutes. Remove from heat.  In medium size mixing bowl beat eggs with a fork and then add matzo meal and the remaining ingredients along with the sauteed scallions. Be sure to mix well but gently. Cover bowl and refrigerate for one hour in order to thicken.

Bring an 8 to 10 quart pot of water to a boil. Pour a little vegetable oil on your hands to prevent sticking, and gently form  in golf-size balls, making sure not to squeeze them tightly or form them too smoothly. Remember, these will expand quite a lot during simmer. Once formed, using a slotted spoon, gently submerge them into the boiling water and immediately cover tightly. Reduce heat to a simmer and cook for 25 minutes without opening the lid. Try not to peek! Once done, gently remove them from the water and place them center in large soup bowls, and pouring over them, piping hot home made chicken soup. Store the remaining balls in a covered container with some of the water they were cooked in.

There’s nothing quite like home made chicken soup, and the ways to making it are endless. Whether made with or without matzo balls, noodles or rice, one can always count on its goodness of “soup for the soul.” I like to occasionally include good recipes that enhance our quest toward wellness, and this one, by far, remains near the top of any good list no matter what year of the season as it will surely heal and soothe the soul.

In the past, I have written on how to make outstanding home made chicken stock which is vital to any good “soup for the soul.” You can refer back to it as needed. Again, I always make a point in refraining from cooking with commercial-bought stock since I like to control what becomes of my chicken stock and to which I know will be free of high sodium levels, additives and the likes. So to begin, I will list an assortment of ingredients that I use as the basics, and you can feel free to add any from the optional list based on your preferences. Since I love to occasionally switch up the ingredients myself and include a few of the optional ingredients, I too, don’t always make mine the same way every time; but one thing is certain, my rich chicken stock is the core to any way that I do ultimately choose to make it:

Basic Ingredients

• 6 large carrots, washed, peeled and diagonally sliced in 3/4 inch slices
• 5 or 6 quarts  Rich Home Made Chicken Stock
• Salt and freshly ground pepper to taste
• White tender poached chicken pieces cut or torn into bite sizes (about 2 or 3 chickens excluding the skin, as described in making the chicken stock recipe; or by using rotisserie chickens from the store)
• 1/4 stick of butter

Optional Ingredients

• 2 or 3 stalks of celery, cleaned, trimmed and diagonally sliced into 1/2 inch slices 
• 1 or 2 parsnips or turnips peeled and diced into cubes or thin slices
• 1/2 cup of thawed or fresh peas
• 1 cup of well-rinsed, trimmed and shredded spinach leaves or cleaned and trimmed scallions cut in 1/2 inch slices
• One of the following: Manischewitz egg noodle flakes, Ditalini pasta, white rice, wild rice, barley, or matzo balls

Cooking Directions

In a 12 or 14 quart stock pot, add stock, once fully defrosted (or your stock- if just made - once the thin layer of fat that rose to the top has been removed), and bring stock to an initial boil and immediately down to a simmer.  

In a 10 inch sauce pan heat to medium and add butter, once melted, add the vegetables of your choice (excluding spinach and scallions for later) and gently saute only until slightly tender, about 7 minutes. Cover and remove from heat.

In a separate large pot, cook the pasta or rice of your choice, drain and set aside.

If using the meat of carefully simmered or poached chickens as described in making home made rich chicken stock, gently remove from heat and allow to cool in order to remove the meat from its bones (reserve the bones for another batch of chicken stock for later use) and add the chicken meat to the simmering stock. If time is a factor, you can use the meat from a rotisserie chicken just the same. Depending upon how much soup you are making, you may want to use 2 to 3 chickens.

Add the sauteed vegetables along with the fresh spinach or scallions, if using, and add that to the simmering stock as well. Continue to simmer gently just until vegetables are perfect to your tender preference and add salt and pepper to taste.

To Serve

In a large soup bowl, add matzo balls, rice or pasta, if using, and ladle out soup, chicken with assorted vegetables, and pour into the bowl over the desired balls, rice or pasta and serve piping hot. This soup freezes well, so I have provided a larger recipe that any left overs can easily be preserved for later dates.

As we continue to move along, we will later address the idea of making homemade matzo balls at its very best!

Well, there is stock and then there is stock. All we need to do is turn to our grandmothers for advice - they would certainly know how to make stock; a broth that is literally loaded with body and begins with plenty of gelatin-rich beef bones. I usually always keep a hefty amount of beef bones and store them in the freezer to have on hand whenever I need to make a fresh batch of stock. We use stock mainly to give a solid base to soups, gravies, sauces, and an array of dishes of different cultures. Making stock is the basis of any cook’s training in the kitchen. When you make a good stock, you are able to take home-made cooking to the next level. It is extremely nourishing, and it offers the rich goodness in taste that is surely unforgettable. It always adds to the smells and feelings of, “There’s no place like home!”

I always start out with a 12 to 16 quart stock pot so that I can make this in bulk, and freeze in individual containers to use as needed.  Once I have between 5 to 8 pounds of beef bones, I begin by roasting them on a cookie sheet in the oven set at 450 degrees for approximately 30 minutes to brown the bones along with its leftover meat to produce a richer and more flavorful stock. I like to include a couple of coarsely chopped yellow onions along with two large, cut up carrots to add to the bones as they are roasting. Once this is done I transfer the bones with the roasted vegetables and any browned, caramelized bits to the stock pot. You should then add to the stock pot a variety of fresh, cup up vegetables or whatever you have on hand. I have a list I use below, but this does not need to be exact:

5 to 8 lbs. meaty beef bones, ribs, oxtails, shank, beef knuckles, short ribs or the likes

3 large yellow onions, coarsely chopped

4 large carrots, cut up

3 stalks of celery, cut up including its leaves

1 or 2 tomatoes, coarsely chopped

3 large leeks, cleaned and coarsely chopped

1 or 2 turnips or parsnips

1 cup of dry red wine (optional)

2 bay leaves, 1 tsp. of thyme, 1 bunch of parsley

cold water to cover

I do not add salt and pepper, I prefer to do this later when I am certain what I am going to do with the broth.

Once the fresh vegetables are added to the stock pot, along with the herbs, and wine if using, add cold water to cover. Do not disturb the contents of the pot from this point forward; the aim is to make a clear broth. If you stir it or boil it, you will get cloudy results for your broth. You can set the stock on high heat to start, but you must take it down to a simmer on the lowest setting before it reaches a boiling point. Keep the stock set on low, covered ajar, and maintain a continual simmer for ten to twelve hours. Don’t rush this. Ever so often, skim the surface for scum that may have formed, but do not disturb the liquid beneath. Once the stock is done, remove from heat and let cool at room temperature. Next you will need to strain the contents through a sieve reserving the broth and discarding the solids. Before freezing or using the broth for your recipes it’s a good idea to let the stock settle over night in the refrigerator and then skimming off the thin layer of fat that may form on the top the next morning. The more gelatinous your broth, the better, as this means that much of the gelatin found in the bones has been extracted and now all the goodness is ready for all your cooking needs.

Cooking with natural herbs will enhance the taste of your recipes ten fold! They are easy to grow, smell wonderful, and look beautiful in your kitchen or patio area. These little potted herbs can be planted together in clusters or planted separately. They add a nice sense of green to liven up any area you choose to plant them. I suggest buying a nice, ornate pottery in which to grow them in, placing them about in a desired area usually near a sunny window or patio.

The great thing about growing fresh herbs is having them on hand where they can be used as needed, instead of buying them from the grocery store where they have already been cut from its stems and where their shelf life now becomes a factor. They are also costly when purchased from the market, so planting them yourself will save a considerable amount of money. 

Which Herbs Are Best Fresh?

Among the most important herbs to always have readily available is fresh basil, flat-leafed Italian parsley, mint, and cilantro. There are many other fresh herbs to consider such as rosemary, dill, and chives to name a few. You can check your local garden stores to see which herbs are available to buy whether in seed or plant form. You will definitely appreciate the intense flavors of these aromatic, fresh herbs that are second to none in your daily cooking ventures.

The miracle behind apple cider vinegar has been used for centuries among ancient cultures for remedies said to heal almost any ailment.  From Hippocrates, Biblical times, and throughout the Middle Ages, apple cider vinegar was well known to treat a host of infections. Unfortunately, it has often been overlooked in current days except for its general use as an antiseptic and disinfectant to cleaning coffee machines, washing windows, removing film on flooring, polishing certain types of silver, and so on. But some overlook the fact that apple cider vinegar is a superb ingredient in salad dressings and has many health benefits worth exploring.  

But let’s look at apple cider vinegar a little deeper. First, it is a fermentation of apples loaded with potassium and other healing minerals. Apple cider vinegar became well known in the U.S. in the late 1950’s when author, D. C. Jarvis, wrote a best selling book called Folk Medicine: A Vermont Doctor’s Guide to Good Health. It was promoted towards alternative medicine with claims to treating many health conditions; its abilities to promote digestion, reverse aging, aid in weight loss, and often used in flushing the system as a toxins cleanser. It has been said to lower blood pressure, and to stabilizing blood sugars and fight against cancer. 

Some nutritionists suggest using a teaspoon or two mixed in with warm water and honey for its soothing effect. I myself have used apple cider vinegar for years in salads with a little extra virgin olive oil and seasonings. I also enjoy it lightly poured over warmed steamed spinach with a dash of salt. Either way, my mother has always raised us on apple cider vinegar, and I have long since enjoyed its benefits in small doses at a time.

It’s fun I get the honor to write about this topic because it brings to mind an article I once read on one of my most favorite movie stars, the great Shirley MacLaine who once shared one of her secrets. She suggested, once a week, a healthy, and all natural, home facial using the following ingredients mixed in a blender until gluey and sticky, then applying to clean face and neck, leaving it on for five or 10 minutes and rinsing with warm water and then pat drying skin with clean towel. She quotes, ’soft as a baby’s bottom’:

• 10 green grapes
• 2 tsp apple cider vinegar
• 1 tsp honey
• 1 tsp oatmeal

“Homemade” rich chicken stock is the foundation to any stew, gravy, sauce or soup. It is irreplaceable to any store bought chicken stock,  and the flavor of your dish will take on a distinction “second to none.”  The key is to always have a healthy supply of rich stock in your freezer by making large quantities at a time, and then freezing the rich chicken stock in individual containers to use accordingly for your everyday cooking needs. I suggest buying a 16qt. or 20qt. tall stock pot for this purpose so that you really only need to make this recipe when your supply is once low again.

Before We Begin 

Before you begin this endeavor it is important to reserve enough chicken bones, and chicken parts to start your stock. Some great tips are to freeze the carcass of your store bought chicken rotisserie and any remains of meat and skin left on the carcass that you normally would have thrown out after dinner. Also to add to your stock, are the bony chicken parts such as the feet, backs, neck, and wing tips.  You can even include a fresh whole chicken as part of your stock in the event you do not have enough chicken parts on reserve. As an important tip to consider; if you are going to make home made chicken soup from your chicken stock, you will want this whole chicken to simmer or poach so that once done, you can  remove the meat from the carcass and reserve the torn pieces of chicken meat to add to your chicken soup once your chicken stock is done. (Be sure to return the carcass after removing the chicken meat to continue to provide a more rich and flavorful broth.)

Once you have a good supply of browned and fresh chicken parts reserved in your freezer you can begin to make something to be proud of! “Homemade” rich chicken stock.

The last thing to remember is that a good variety of fresh vegetables will be needed, and this can vary depending upon what you have on hand, but the good news is that almost anything in the vegetable bin of your refrigerator will do. I do recommend that you stay away from the more stronger odored vegetables such as cabbage, broccoli, cauliflower, Brussels sprouts, etc as this will be too overbearing in flavor to your chicken stock. Additionally, it is wise to avoid using the liver of the chicken as this too is also overbearing in odor and flavor, and will do nothing but cloud or muddy your stock.

Once we have the ingredients, we will then take a look at the making of the stock. Believe me, this is not only fun but well worth the effort. So let’s get started:

Ingredients Used

• 4 to 6 pounds of assorted bony chicken parts with skin left on, like necks, backs, feet, and other bones, as well as the carcass from a leftover rotisserie chicken. (And, 1 whole fresh chicken with neck and gizzard, excluding the liver, if you are making home made chicken soup from your chicken stock, or if you just need to add extra bony parts to your stock) 
• 3 or 4 large yellow onions, coarsely chopped
• 6 large carrots cut up
• 4 stalks of celery cut up, including the leaves
• 1 or 2 parsnips or turnips (optional)
• 2 large leeks cleaned and cut up
• A few parsley sprigs
• 8 cloves of garlic
• dried thyme
• 2 bay leaves
• cold water to cover

Note that I do not add salt or pepper to the stock until I am sure what I want to use the stock for. I prefer to add salt, pepper or other seasonings to the recipes in which I am cooking the broth with. This way it doesn’t get conflicting flavors or double the salt etc. Therefore, keeping your stock neutral in seasonings will give you an overall better use for your chicken stock knowing that you can always add it later.

Cooking Directions

Preheat oven to 425 degrees, and on a large cookie sheet, place chicken parts along with 2 or 3 yellow, chopped onions and roast about 35 to 40 minutes until chicken parts are golden. Remove from oven and scrape into the large stock pot the chicken parts including any browned bits or liquid from the pan. Sometimes hot water will help to release the browned juices and that can also be added to the stock pot.

Add the remaining ingredients to the stock pot and add the fresh whole chicken (optional) and cover all ingredients well with fresh cold water. Bring just to an initial boil, and then immediately reduce to a gentle simmer and cover with lid ajar several hours while skimming off any scum that surfaces to the top. Never stir the mixture of the stock or allow to reach a boiling point as this will greatly cloud your stock, giving you a muddy outcome to the broth. Carefully remove the whole chicken at this point and allow to cool in order to remove the meat from the carcass. Set aside the meat for home made chicken soup or any other dishes that you wish to use the poached chicken meat for. Be sure to return the carcass to the stock pot once the meat has been removed. Continue to simmer for another 3  hours with the lid ajar in order to extract all the goodness from the chicken parts and vegetables.

Lastly, remove from heat and let cool enough to strain out all the solids which I use a strainer and sieve in order to achieve this. The solids can then be discarded leaving you with rich home made chicken broth. Before cooking with it,  it is wise to cover tightly and let sit over night in the refrigerator in order for the fat to rise to the top. Once you remove the thin layer of fat, it will be healthier to cook with and at this point you can use what is needed and the rest should be frozen in individual containers and stored securely in the freezer to use as needed.