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Emergency Paleo Food Storage on $10 a Week

May 7, 2015 by Jackie Ritz 3 Comments

Emergency Paleo Food Storage

In a recent blog post we introduced you to the concept of stockpiling enough food to feed your family for a full year. We are beginning to do this ourselves, and we recommend it to you. We don’t want you to have a “Mother Hubbard Experience” of not having enough food in your cupboard so we want to take a further step to help you actually be able to do this without busting your budget. If you can budget just $10 per week to accumulate your stockpile, we will show you how to have the full year of  emergency paleo food storage by spending just $10 a week for 52 weeks.

How do I set up my budget for this?

This way of stockpiling food is the “low and slow” method. It takes time, 52 weeks, but it also only requires a low financial burden. If you are on a tight budget, this is the perfect plan for you. Remember that this plan begins by developing a master plan. You will need to:

  • Determine what you eat
  • Determine how much you need
  • Determine what you will use your $10 for each week.

It is our plan to grow and provide as much of our own food needs as possible. We will not need to purchase as many items at the grocer, but will be preserving and storing the bounty from our own harvested fruits and veggies, and the livestock and poultry from our own farm animals. If you also plan to grow as much of your own produce as possible, you may want to begin your 52-week accumulation by using the first 4 weeks, or $40, to stock up or save your seeds for the next planting year. It would be ideal to begin this process in the spring with the start-up of your planting year. 

I recommend that you use an envelope system for your weekly $10 and saving for your emergency paleo food storage. Make an envelope and label it, “Food Storage”. Each week you will purchase $10 worth of food items for your food storage and ONLY use the $10 you have in that envelope. If you have money left over from last week, move it over and use it for future food storage purchases. What the weekly envelope achieves for you is an easy way for you to roll over any spare change each week into the next week’s envelope. Don’t use credit cards for this process; interest rates are self-defeating and just create a bigger problem. To budget for this new process, you may need only to forego one restaurant meal a month or decide to rent a video to watch at home rather than paying full admission for your family at the theater. 

It will be very important for you to watch for seasonal sales, holiday sales, special offers at local co-ops or farms, and other money-saving opportunities.

How do I ensure that I am getting the specific foods we will need to continue our Paleo or gluten-free lifestyle.

I know that the majority of those who follow my blogs have very specialized eating styles, most of whom follow a Paleo lifestyle. Not all the information you can research on this subject takes into account the specialized Paleo needs. That’s why we want to help you do that with information we will share in this blog. 

As you develop your list, be sure to list the approved foods you are willing to use. For example, you will need a grain-free substitute for the flour grains that may be listed in an online proposed master list. Determine what you are willing to use: almond and coconut flours, flaxseed and quinoa, dairy substitutions like almond or coconut milk, cheese substitutes like nutritional yeast, and ghee as a storage ready butter substitute. 

Be sure that your emergency paleo food storage is weighted toward wonderful fruits and veggies that can keep well in a root cellar, and plan in advance the kinds of grain-free, dairy-free (unless you are primal) and protein-dense meals you can make from your storage foods. Stockpile your recipes also, including delicious soups and stews along with your favorite menu items.

What specific foods should I purchase each week to have a one-year supply in 52 weeks?

It will take you some time to thoughtfully plan out how you will accumulate the foods for your one-year storage plan. There are many proposed lists that  you can review, but ultimately your master list will be specific to your family’s needs, favorite foods, and what foods you will grow or produce yourself as opposed to those you need to purchase. 

There is a wonderful list available that is specific to the Paleo diet, and we recommend that you begin with that list. You will purchase the listed item for each week. For example, on week one, when you do your grocery shopping, you will purchase one refill pouch of Real Salt. The second week you will purchase 3-4 cans ($10 worth) of full-fat coconut milk. You can use the suggested purchases in that list to plan your own purchases, taking into account your family preferences, local and seasonal sales in your area, and relationships you may have already developed with co-ops, produce stands, or local farmers.

Your list will also need to be adapted to the preparation and preservation you can accomplish for your own home-grown fruits and vegetables, or home-raised livestock and poultry.

If you are not quite Paleo, but you eat real, whole food, then I recommend you take a look at this list. 

Hints from Experienced Food Storage “Addicts”

You can learn from those who have been doing this for some time. They have gone through the trial and error periods and have developed time-tested ways to be successful at storing food for a year. Here are just a few snippets of the advice they can provide to the novice stockpiler.

  1. “In the beginning when I started to plan for a year’s worth of household needs, I had absolutely no idea about how many…pounds of hamburger or coffee were used in my home in any given year. The way that I was able to determine that information was with a wall calendar diary and pen. Every time I’d open a package of chicken…or jar of peanut butter I’d note it on the calendar. I was determined and faithful about recording all food, supplies and ordinary household sundries. By the end of the first year I had a pretty good idea of what I was and wasn’t using and how much of each item I was consuming.” – Granny Miller
  2. “When living off food storage adequate vitamin and mineral consumption can be a problem.  Fresh sprouts pack an enormous punch relative to their size.  In a long term emergency situation, they may be the only fresh food you can get your hands on.  You don’t need a fancy sprouter, a simple canning jar with nylons, or cheesecloth in place of the lid will work beautifully.” – Eating Food Storage
  3. “Take the amount of food you would need to purchase to feed your family for a day and multiply that by 7. That is how much food you would need for a one-week supply. Once you have a week’s supply, you can gradually expand it to a month, and eventually three months.” – LDS
  4. “Every June I start anew the annual cycle of putting aside a year’s worth of food and supplies. The goal is to have all the food and supplies I need in my pantry, cupboards, closets and cellar by Halloween. My practical food storage education first began in the mid 1980’s when I attempted to store a winter’s worth of food and household sundries. I live in the snow belt on a rural back road and in those days it was not at all unusual for us to be literally snowed in and house bound for a week at a time; a few times every winter. My winter pantry proved to be such a wonderful convenience, and time and money saver, that by 1990 I extended my pantry and household stores to last 1 year. I took a lesson from my husband’s Appalachian grandmother and coincided the beginning of my food storage efforts with each year’s new gardening and growing season. For my household, the food year begins with planting the garden in spring and ends with the final harvest in the fall.” – Granny Miller
  5. “There are actually 2 types of food storage. When I finally realized that I need to have 2 plans it was like a light bulb went on. First, a shorter term emergency food supply. Short term emergency food supply is what will be used on a continuing basis. I consider my 3 – 12 month supply of food to be short term food storage. This food is used on a regular basis and is rotated and restocked regularly. A longer term emergency food supply. Figure out how much food you need to collect for your long term food storage. These foods will be the types of items that can be the basics of survival food.” – Simply Canning

Resources

  • https://www.intentionallydomestic.com/real-food-storage-on-10-a-week-paleo-diet-edition/
  • https://www.intentionallydomestic.com/build-your-food-storage-on-10-a-week-general-real-food/
  • https://www.thekitchn.com/how-to-start-a-food-storage-on-138765
  • https://www.backwoodshome.com/articles/hagan59.html
  • https://www.grainfreeliving.com/list-of-grain-and-grain-free-foods/
  • https://www.kitchenstewardship.com/2013/07/29/eating-grain-free-resources-and-recipes-all-in-one-place/

Emergency Paleo Food Storage on 10 a Week

Filed Under: Budget, Budget Shopping, Homesteading, Living Sustainably, Natural Living

Could You Feed Your Family for a Year?

May 6, 2015 by Jackie Ritz Leave a Comment

 

There are many people today who are talking about the importance of storing enough food to feed your family for a year. TV talk show host Glenn Beck has said that he feels “it is critical for Americans to be ready for whatever life might throw their way. He and fellow Fox News host Sean Hannity are promoting a program from which you can purchase kits containing survival food for yourself or your entire family—however it will cost you thousands of dollars.

Nearly everyone we know is not prepared to pay that kind of money to stockpile food for an emergency, even one lasting as long as 12 months. But we have begun to feel the urgency of having such a plan, and are starting to take “baby steps” toward the goal of just such a stockpile of food for our family. In this post we want to share with you some of the things we have discovered that will help us to reach that goal eventually. We are much more interested in economical ways that promote the possibility of developing the ability to grow, harvest, and prepare for storage many of the foods we would need. And we are discovering great recommendations for how to economically purchase those we cannot produce ourselves.  In this blog post, we want to share five factors about stockpiling food that may be important for you to consider also.

5 Factors About Stockpiling Food That is Important for You to Consider

1. Why consider preparing a one-year supply of emergency food?

The current world situation is, at best, unstable and scary! All it would take for our grocery stores to have empty shelves is a shortage of fuel, economic collapse, wide-spread electronic power failure, civil unrest or devastating natural disasters. In addition to these big considerations, maybe you haven’t noticed how expensive a trip to the grocery store is becoming. 

It is our desire to begin growing most of our own food, and preserving and storing it in our root cellar or other storage areas. Living without our weekly or monthly trips to the grocery stores sounds wonderful, but it is important to remember that being in charge of our own pantry is time-consuming and needs to be carefully organized. For example, I love making goat cheese for my family, but it takes a whole lot more time to do that than a quick trip to pick up cheese from the grocer.

2. How much food will it take to feed my family for a year?

Our family will need to figure out exactly how much food we need to store to feed two adults and two children (and a myriad of farm animals) for a year. No two households will have the same food preferences, living arrangements, or dietary needs or restrictions. If we really are anticipating some kind of emergency that could end all grocery purchases for a year, then we need to be including the household supplies, medicine, personal care, and food preparation tools I’ll need to be using. This post will not address those additional supplies, but you should do your own research to discover what these are. Be sure that you are cataloging your favorite recipes along with your master list of foods.

A simple but effective way of figuring out your family’s food needs is to carefully compile a list of all food (including spices, sauces, or other recipe items) your family eats in one week. Then you can multiply that by 12 to make your list for three months, and again my 4 to arrive at a total for a year. 

There are some food storage calculators available online to help you figure out the exact quantities you need to be considering of some food items. Here’s one that is great, but keep in mind this is a basic one that is NOT made of real food, but instead, highly processed. 

On your master list, you will need to include food items in the following categories:

  • Meat (protein sources)
  • Vegetables and fruits from your own home-grown garden
  • Additional fresh or frozen food from the grocery store
  • Dairy (or your Paleo dairy substitutions like cans of coconut milk)
  • Condiments, sauces and jellies
  • Pantry mainstays (vinegars, oils, Almond butter, spices, etc.)
  • Probable non-Paleo items such as beans or lentils, nuts and seeds (because let’s face it, in a crisis, eating beans and lentils is OKAY)
  • Baking supplies and natural sweeteners. Honey can last up to 10 years if stored properly
  • Water and other drinks supply

CLICK HERE to go to my follow up post and see how to spend $10 to build up your emergency paleo food storage. 

3. How much will it cost, what storage space will I need, and what kind of containers do I need to store my food?

There are examples online of several people who recommend starting your food storage plan with just $10 per week. Others have written about their one-year storage food, which cost in the neighborhood of just $300. Considering the fact that many of us spend an average of $100 for just one-week’s supply of food, $300 for an entire year is mind-boggling. You can begin with the simple step of picking up a few extra items each time you head to the store.

If you are allowing yourself about $10 a week to accumulate your non-homegrown food items, you will want to decide in advance what extra items you’ll pick up. Be sure you are watching for sales (such as seasonal sales and holiday sales), and researching opportunities through co-ops, farm stands, and local farmers. Don’t forget to date each item before adding it to your storage. 

You will want to get creative with where you keep your food storage. The ideal space would be a root cellar , but we’ve heard of people who keep things stored under a bed, in an extra closet, or in an unused room in the basement. The key is to keep all foods in a space that is clean, dry, and low in humidity.

There are many food grade storage containers that can be used for long-term food storage. These include:

  • glass
  • plastic (make sure it’s BPA-free)
  • buckets
  • liners

Each of these type containers are good for most dry foods. Remember that you must store dry foods without any moisture. Think about the BPA-free plastic bottles that you can recycle for food storage. Use only plastics that contained food. Also consider getting recycled empty plastic buckets from your local grocer or bakery store. Most bakeries have 3-gallon buckets, which will be much easier to move around than the 5-gallon buckets. Be sure that your buckets have a tightly fitting cover. There are also many glass jars that make great storage containers, including the canning jars you will be using. Don’t forget the number 10 can, which can keep foods fresh and rodent and bug proof for several years. To assure that your storage containers are airtight and pest free, you can use mylar bags, foil pouches, and oxygen absorbers.

4. How do I preserve my home-grown harvested food to keep for at least one year?

Another important step for you to take is to learn how to preserve your home-grown food supplies by canning, freezing, freeze-drying, or safely storing in your designated root cellar or food storage location.

Canning and preserving can go a long way towards filling up your master list of foods to store for one year. It will also ensure that you are using your home-grown bounty in the most economical way. As I mentioned earlier, you should have first carefully planned for what you wanted to grow in your garden, and how much food it will take to feel your family for a year. Now figure out the approximate number of pounds of food you will harvest, and calculate how many pounds of each fruit or vegetable per quart jar. (Two links that can help you with this are HERE and HERE.)

There are several different methods you can use to preserve your garden bounty for storage.  There are also many, many websites that can help you learn the methods of preserving your food. I’m listing some of these below with one link you can use to begin learning how to use each one.

  • Water Bath Canning 
  • Pressure Canning 
  • Freezing 
  • Dehydrating 
  • Preserving Jams and Jellies 
  • Step-by-step pickling
  • Lacto-fermenting

Your master list should also include the type and quantity of livestock or poultry you need to have to add to your food storage. If you raise your own livestock or poultry, determine how much butchering you will need to do. (If you do not raise your own livestock and poultry, research your options for purchasing this economically from local co-ops, butchers, or local farmers.)

Much of your livestock and poultry can be frozen and stored in a freezer. But there are other ways to preserve meat that you could use also. Some of these are:

  • Canning
  • Curing
  • Smoking
  • Dehydrating
  • Biltong (marinating meat in a vinegar solution and then rubbing it with a spice mix)

5. Most importantly, how can I be sure I’m storing food that will support my grain-free, dairy-free, preservative-free natural, Paleo lifestyle?

One of the first things to consider is to begin your food storage efforts at the start of your gardening an growing season, and to end at the time of your last garden harvest. You need to be sure you are growing the foods that fit your Paleo or gluten-free lifestyle, and that are the actual foods your family will enjoy. 

In a food storage plan for a year, it may be difficult to store only foods that are 100 percent Paleo or Gaps approved. I know for our family we are already only about 80 percent Paleo, and I would consider storing some non-Paleo items like grain-free seeds, Quinoa, and other grain-free things like sprouted amaranth, buckwheat or millet. I would also be willing to store beans and lentils as a protein source. 

 Other grain-free supplies could include: 

  • Almond and Coconut flours (but keep in mind that if we were in an emergency situation, you won’t see me making baked Paleo goods) 
  • Chia seed
  • Flaxseed
  • Cooking staples like Almond and Coconut Milk, oils, Ghee (shelf stable form of butter) 
  • Flavor enhancers like Cocoa powder or chocolate, coconut shreds, and extracts
  • Nuts and seeds, including nut and seed butters

Our family purchases most of our food in bulk and we are gradually building our one-year stockpile by purchasing items we need from Azure Standard. Check to see if Azure delivers to your area! 

Make a decision to start now

This has been a longer blog post, but one we hope has whet your appetite for researching and preparing to gather and store some food supplies that will be available to you for a protracted period of time if necessary. If Old Mother Hubbard had done her research and prepared a food storage plan for her family, she would not have had a cupboard so bare there was not even a bone for her dog. 

 Remember these two cardinal rules for successful food storage:

  1. Store what you eat and eat what you store.
  2. Rotate, rotate, ROTATE!

By developing your master plan, and being willing to make a moderate investment of time and effort, you will have a successful food storage program for eating in good times or bad.

Be sure to check out the follow-up post to this on how you can store a year’s worth of food for your family on only $10 a week! 

Resources:

  • https://billyandanuttama.wordpress.com/2010/12/07/how-to-have-a-years-worth-of-food-stored-what-to-store-and-why-you-should-do-it/
  • https://www.thekitchn.com/how-to-start-a-food-storage-on-138765
  • https://lds.about.com/library/bl/faq/blcalculator.htm
  • https://pubs.ext.vt.edu/426/426-331/426-331_pdf.pdf
  • https://www.oldfashionedfamilies.com/how-much-canning-do-you-need-for-a-full-year/
  • https://www.granny-miller.com/use-this-tool-to-help-plan-a-years-worth-of-food-supplies/
  • https://modernsurvivalblog.com/survival-skills/old-methods-of-meat-preservation/
  • https://www.rodalenews.com/grain-free-shopping-list
  • https://www.backwoodshome.com/articles/hagan59.html

Could You Feed Your Family For a Year The Paleo Mama

 

Filed Under: Budget, Budget Shopping, Homesteading, Living Sustainably, Natural Living

Get a Month’s Worth of Paleo Meal Plans for FREE!

February 25, 2015 by Jackie Ritz 14 Comments

Fresh raw food ingredients for Paleo diet

Are you thinking about trying Paleo but you aren’t sure how to make it work for your family? 

Are you on a budget and think that eating Paleo is too expensive? 

Or maybe you have been eating Paleo for awhile and would like some more guidance and simplicity on meal planning. 

You are in the right place! 

I’ve created a WHOLE MONTH of budget-friendly meal plans for you! The best part? These are EASY to make. You will not be in the kitchen forever…maybe 30 minutes max to prep a healthy and whole meal for your family! 

To get 4 weeks of meals plans PLUS a printable grocery list, sign up below by leaving your name and email. 

You will get your first week of meal plans TODAY and then, one email a week, for four weeks! If you don’t see the form below, click here. 

SUBSCRIBE TO OUR FREE MEAL PLANS!

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Fresh raw food ingredients for Paleo diet

Filed Under: Budget, Budget Shopping, Living Sustainably, My Recipes, Natural Living, Starting Paleo

Bone Broth—One of Your Most Healing Diet Staples

March 19, 2014 by Jackie Ritz 22 Comments

Bone Broth - One of Your Most Healing Diet Staples.001

According to an old South American proverb, “good broth will resurrect the dead.” While that’s undoubtedly an exaggeration, it speaks to the value placed on this wholesome food, going back through the annals of time.

The featured article by Dr. Amy Myers1 lists 10 health benefits of bone broth. Sally Fallon with the Weston A. Price Foundation2 has previously published information about this healing food as well.

First and foremost, homemade bone broth is excellent for speeding healing and recuperation from illness. You’ve undoubtedly heard the old adage that chicken soup will help cure a cold, and there’s scientific support for such a statement.

For starters, chicken contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily. Processed, canned soups will not work as well as the homemade version made from slow-cooked bone broth.

For best results, you really need to make up a fresh batch yourself (or ask a friend or family member to do so). If combating a cold, make the soup hot and spicy with plenty of pepper. The spices will trigger a sudden release of watery fluids in your mouth, throat, and lungs, which will help thin down the respiratory mucus so it’s easier to expel.

But the benefits of broth don’t end there. As explained by Sally Fallon:3

“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.”

The Healing Influence of Broth on Your Gut

In later years, medical scientists have discovered that your health is in large part dependent on the health of your intestinal tract. Many of our modern diseases appear to be rooted in an unbalanced mix of microorganisms in your digestive system, courtesy of an inappropriate and unbalanced diet that is too high in sugars and too low in healthful fats and beneficial bacteria.

Bone broth is excellent for “healing and sealing” your gut, to use Dr. Natasha Campbell-McBride term. Dr. Campbell’s GAPS Nutritional Protocol, described in her book, Gut and Psychology Syndrome (GAPS), centers around the concept of “healing and sealing” your gut through your diet.

Broth or “stock” plays an important role as it’s easily digestible, helps heal the lining of your gut, and contains valuable nutrients. Abnormalities in your immune system are a common outcome of GAPS, and such immune abnormalities can then allow for the development of virtually any degenerative disease…

The Healing Benefits of Bone Broth

As the featured article states, there are many reasons for incorporating good-old-fashioned bone broth into your diet. The following health benefits attest to its status as “good medicine.”

Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion. Inhibits infection caused by cold and flu viruses, etc.: A study4published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection
Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis5 (whole-body inflammation).

Glycine also has calming effects, which may help you sleep better

Promotes strong, healthy bones: As mentioned above, bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation Promotes healthy hair and nail growth, thanks to the gelatin in the broth

 

Making your own bone broth is extremely cost effective, as you can make use of left over carcass bones that would otherwise be thrown away. And while the thought of making your own broth may seem intimidating at first, it’s actually quite easy. It can also save you money by reducing your need for dietary supplements. As mentioned above, bone broth provides you with a variety of important nutrients—such as calcium, magnesium, chondroitin, glucosamine, and arginine—that you may otherwise be spending a good deal of money on in the form of supplements.

Easy Chicken Broth Recipe

Both featured articles include a sample recipe for homemade chicken broth. The following recipe was provided by Sally Fallon, writing for the Weston A. Price Foundation.6 Her article also contains a recipe for beef and fish broth. (You could also use turkey, duck, or lamb, following the same basic directions.) For Dr. Myers’ chicken broth recipe, please see the original article.7

Perhaps the most important caveat when making broth, whether you’re using chicken or beef, is to make sure they’re from organically-raised, pastured or grass-fed animals. As noted by Fallon, chickens raised in confined animal feeding operations (CAFOs) tend to produce stock that doesn’t gel, and this gelatin has long been valued for its therapeutic properties.8 As explained by Fallon:

“Gelatin was universally acclaimed as a most nutritious foodstuff particularly by the French, who were seeking ways to feed their armies and vast numbers of homeless in Paris and other cities. Although gelatin is not a complete protein, containing only the amino acids arginine and glycine in large amounts, it acts as a protein sparer, helping the poor stretch a few morsels of meat into a complete meal.”

Besides that, CAFO animals are fed an unnatural diet that is not beneficial for their intestinal makeup, and they’re also given a variety of veterinary drugs and growth promoters. You don’t want any of these potentially harmful additives in your broth, so make sure to start off with an organically-raised product.

Ingredients for homemade chicken broth 9

Bone Broth - One of Your Most Healing Diet Staples | www.thepaleomama.com .001

  • 1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones, and wings
  • Gizzards from one chicken (optional)
  • 2-4 chicken feet (optional)
  • 4 quarts cold filtered water
  • 2 tablespoons vinegar
  • 1 large onion, coarsely chopped
  • 2 carrots, peeled and coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 1 bunch parsley

Please note the addition of vinegar. Not only are fats are ideally combined with acids like vinegar, but when it comes to making broth, the vinegar helps leech all those valuable minerals from the bones into the stockpot water, which is ultimately what you’ll be eating. The goal is to extract as many minerals as possible out of the bones into the broth water. Bragg’s raw apple cider vinegar is a good choice as it’s unfiltered and unpasteurized.

Cooking Directions

There are lots of different ways to make bone broth, and there really isn’t a wrong way. You can find different variations online. Here, I’ll offer some basic directions. If you’re starting out with a whole chicken, you’ll of course have plenty of meat as well, which can be added back into the broth later with extra herbs and spices to make a chicken soup. I also use it on my salad.

  1. Fill up a large stockpot (or large crockpot) with pure, filtered water. (A crockpot is recommended for safety reasons if you have to leave home while it’s cooking.)
  2. Add vinegar and all vegetables except parsley to the water.
  3. Place the whole chicken or chicken carcass into the pot.
  4. Bring to a boil, and remove any scum that rises to the top.
  5. Reduce the heat to the lowest setting and let simmer.
  6. If cooking a whole chicken, the meat should start separating from the bone after about 2 hours. Simply remove the chicken from the pot and separate the meat from the bones. Place the carcass back into the pot and continue simmering the bones for another 12-24 hours and follow with step 8 and 9.
  7. If cooking bones only, simply let them simmer for about 24 hours.
  8. Fallon suggests adding the fresh parsley about 10 minutes before finishing the stock, as this will add healthy mineral ions to your broth.
  9. Remove remaining bones from the broth with a slotted spoon and strain the rest through a strainer to remove any bone fragments.

Bone Broth—A Medicinal ‘Soul Food’

Simmering bones over low heat for an entire day will create one of the most nutritious and healing foods there is. You can use this broth for soups, stews, or drink it straight. The broth can also be frozen for future use. Keep in mind that the “skin” that forms on the top is the best part. It contains valuable nutrients, such as sulfur, along with healthful fats, so just stir it back into the broth.

Bone broth used to be a dietary staple, as were fermented foods, and the elimination of these foods from our modern diet is largely to blame for our increasingly poor health, and the need for dietary supplements.

Both broth and fermented foods, such as fermented veggies, are simple and inexpensive to make at home, and both also allow you to make use of a wide variety of leftovers. When you add all the benefits together, it’s hard to imagine a food that will give you more bang for your buck.

Filed Under: Budget, Budget Shopping, Living Sustainably, My Recipes, Natural Living, Nutrition, Paleo Education, Shopping Local

The Paleo Slow Cooker and Preview Recipe

October 17, 2013 by Jackie Ritz 4 Comments

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As a homesteader and mother by day and a blogger by night, I have a hard time keeping up with everything. GASP! Oh yes, my life can be in shambles at times. However, for two years I have managed to cook 98% Paleo meals at home. I believe in the 80/20 rule and most the 20% non-Paleo foods we consume is when we eat out. Despite my inaquacies and my lack of time, I feel it is important to give my family the healthiest food possible. This is the job I took on when I held my first child to my breast and promised to nourish her and grow her with proper nutrition. From that day, it has been my desire to give my kids the best I can. And sometimes I fail. But, thank God for grace. It covers me when my shortcomings get the best of me. All this to say – – this would not have been possible without my slow cooker.

Oh yes, you heard me right, my beautiful, incredibly talented slow cooker. It puts out delicious meals while I clean up chicken poop from my daughter’s hair and try to fold my endless pile of laundry. It works it’s magic while I sit here on the computer typing about my love for it…oh yes, it’s working it’s magic right now. The best part about my slow cooker is that it takes me 5-10 minutes max to throw together a healthy, Paleo meal for my family. Seriously, I’m not sure if I would be Paleo without it!

Now to find good Paleo slow cooker meals…well, that’s been another challenge. In walks my favorite slow cooker cookbook ever – the Paleo Slow Cooker: Healthy Gluten-Free Meals the Easy Way. This deliciously made book was created by Arsy Vartanian of Rubies & Radishes, a top Paleo blogger in my book! There’s lots of great Paleo bloggers that I absolutely adore, and Arsy tops the list…along with Melissa Joulwan of The Clothes Make the Girl (who has a new cookbook coming out real soon!). These girls put out incredibly tasteful recipes. It’s not your same old boring salt and pepper ingredients. Oh no, it’s ingredients with an ethnic flare that open up your tastebuds and make you think, “Oh wow, this is what I have been missing.”

The Paleo Slow Cooker is loaded with recipes that do this to you. Not only are these recipes easy and simple to throw into a slow cooker, but there 125 recipes from appetizers to desserts that only require the ease of a slow cooker. My personal favorite, so far, is the Apple Cider Pork with Rosemary. Arsy gave me permission to share this delicious recipe with you. Isn’t she the best?!

Apple Cider Pork with Rosemary – The Paleo Slow Cooker

Ingredients:

  • 3lbs of pork roast
  • 2 tbsp coconut oil
  • 1 onion, chopped
  • 2 cloves garlic, crushed
  • 2 apples, peeled, cored, and chopped
  • 2 cups of hard apple cider 
  • 1 tbsp fresh rosemary
  • 1 tsp minced fresh thyme
  • salt and pepper just before serving

Cooking Instructions:

  1. Brown the pork in 1 tablespoon of coconut oil in a heavy-bottomed pan over medium-high heat for about 8 minutes. Transfer to the slow cooker.
  2. Turn the heat down to medium and saute the onion in the remaining coconut oil for about 5 minutes.
  3. Add the garlic and apples, cook for another 3 minutes, and then transfer the mixture to the slow cooker.
  4. Add all the other ingredients and cook on low for 6-8 hours.
  5. Salt and pepper to taste, then serve.

Servings: 6

If you would like to purchase this book, you can find it on Amazon for only $19.29 (it’s nearly 30% off!)! This is a steal for a hardback cookbook! You can, also, buy it on Kindle for $9.49!

Buy The Paleo Slow Cooker Hardcopy – click here

Buy The Paleo Slow Cooker on Kindle – click here

Please go visit Arsy on her blog, Rubies & Radishes to find more delicious recipes that she is creating!

Want to read more Book Love posts? Click here for all my favorite books I’ve been reading!

Filed Under: Book Love, Budget Shopping, Paleo Education, reviews Tagged With: dairy free, gluten-free, paleo, paleo blogger, primal, rubies and radishes, slow cooker recipes, the paleo slow cooker

Paleo Meal Plans- 50% Off This Week Only!!! (Sale extended to 10/7!)

September 26, 2013 by Jackie Ritz 2 Comments

brainfood

Hey everyone! I wanted to send out a quick email to tell you about a really great sale that is happening this week only. It’s a Back to School Sale to make your life easier! Holistic Squid offers two different plans, depending on what your diet preferences are: Real Food Meal Plans and Paleo Meal Plans.

These plans will make your life easier!

That’s right, your dinners will be all planned out,  and Holistic Squid will even hook you up with a complete shopping list so all you have to do it grab the ingredients and get cooking quick and delicious meals your whole family will love.

The Real Food Meal Plans and Paleo Meal Plans are 50% OFF if you subscribe this week using coupon code BRAINFOOD.

1 year subscription: $72 now only $36/year

Quarterly Subscription: $33 now only $16.50/quarter

Monthly Subscription: $14 now only $7/month.

Excited yet? Subscribe now or keep reading.

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Healthy eating doesn’t have to be a chore. But, lots of times it just doesn’t come easy to a busy family with kids back to school. You are running around to practices, pick-up lines, and then, on top of that, haven’t even thought about cooking a healthy meal for the night. As a busy mom, myself, I feel your pain. I have 2 goats, 17 chickens, 2 dogs, 2 kids at home with me, I work from home, and try to manage to keep my house clean on top of all that. It just doesn’t happen sometimes.

These meal plans are my lifesaver. All I have to do is pick up the groceries for the week and follow the recipes in the evening. But, don’t just listen to me. Look at the feedback from others who are using these meal plans:

“This working mom’s life has gotten a whole lot easier thanks to you – most appreciative of your hard work – thank you!!” – M.

“I get your meal plans and they are truly WONDERFUL! Thank you for taking the time to do them, we haven’t had cereal for dinner in weeks.” – Selene

“I’m a busy business owner and first time mom to a 19 month old who wants to feed my family nutritious meals and stop eating out all the time.  I love how the meals are flavorful, toddler friendly, and packed full of nutrition!” – Jenny

“You really make it easy to come home and have a healthy meal on the table in no time.” –  Mare

“As a single dad of 4 kids, I have been a subscriber to your Real Food Meal Plan since February.  It has saved me immeasurable time and we have enjoyed your recipes.” – Jean

Don’t wait any longer! This special offer is only available to September 30 at midnight. Use the code BRAINFOOD when you checkout to receive a 50% discount for the entire time you are subscribed!!!

Click here to order Real Food Meal Plans at 50% OFF today!

Click here to order Paleo Meal Plans at 50% OFF today!

Filed Under: Budget Shopping, Paleo Education Tagged With: cheap meal plans, dairy free, gluten-free, grain-free, paleo, paleo meal planning, primal, real food meal plans, weekly meal plan subscription

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Hi, I'm Jackie Ritz and welcome to The Paleo Mama! I'm a published author, certified herbalist, and voracious researcher of natural medicine and nutrition. I'm glad you're here and I hope you stick around for awhile!

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