My Weight Loss Surgery Journey + Keto, Paleo, & Gluten Free Recipes +

Month: April 2017

Asian-Inspired Pork and Kimchi Stew

Asian-Inspired Pork and Kimchi Stew

Asian-Inspired Pork and Kimchi Stew This Asian-Inspired Pork and Kimchi Stew great and light! The Tonkotsu pork broth base encompasses all the tasty notes of ginger, and pork. All you have to do is add a little bit of pork meat, kimchi, and shiitake to […]

Koobideh Kabobs with Tzatziki and Curry Cauli-Rice

Koobideh Kabobs with Tzatziki and Curry Cauli-Rice

Koobideh Kabobs with Tzatziki and Curry Cauli-Rice If you are craving some Greek food, you will love this plate of goodness!  Tender meat patties with a cauli-rice curry and some cool tzatziki makes for a great summer dish. For the pita bread, I bought some low […]

Easy Delicious Chicken Broth: A Holy Grail of Recipes

Easy Delicious Chicken Broth: A Holy Grail of Recipes

Easy Delicious Chicken Broth: A Holy Grail of RecipesBariatric Friendly Easy Delicious Chicken Broth

Hey, guys. Just wanted to share this as chicken broth is a staple fo post op life. This actually is great for any keto recipe requiring broth too! “Bone broth”, which is basically just chicken stock, is super expensive for the decent stuff, and it’s actually ridiculously easy to make.   This is a must for any bariatric, or weight loss surgery patients, and simply delicious for anyone who cooks.

I bought some stock at the store because Cody was working and my dad was taking care of me and Omg, it was so gross! I would have honestly preferred Knorr than that garbage. 🤢

From now on, make your own broth: It is easy, cheap, and far more delicious than what you can buy at the store.

Ingredients:

  • 4 lbs of bones (using chicken here, but you can try pork, or beef as well!)
  • 1 Onion
  • 1 Roma tomato
  • 4 Stalks of celery
  • Two carrots
  • 1-2 Sprigs of Rosemary
  • Salt and Pepper to taste
    • I recommend that you wait to add the salt until the end because that way if you use it for multiple uses, you can adjust the salt as needed.
  • Water (enough to cover everything)

First, rough chop all the veggies, and bones and roast in the oven until browned.  Alternately, you can skip that just and just toss everything in and fill water into preferably a Dutch oven, if not a pot will work. (Try roasting them though! The french do it, so why can’t we!?)  Then, bring to a simmer for at least two hours. I like to do it for 12 hours for maximum flavor. Just be sure to top it off top up the water as it simmers if you go any longer than two hours.

Finally, strain bones and veggies out of your broth and you have an incredible stock to add to any dish!

A couple tips and notes:

Pro Tip: I like to buy my chicken bones at any Asian market if available, that way you are just dealing with the bones and not the meat.  Plus, they are especially cheap.

FYI: One little carton of bone broth, that was about 16 oz, was nearly 6 dollars at Sprouts. This whole thing cost me 5 dollars and I’ll have at least 64 oz of broth.  Plus, if you don’t need it all just store it in the freezer. Easy and convenient.

 

Keto Poblano Peppers with Spanish Rice

Keto Poblano Peppers with Spanish Rice

Keto Poblano Peppers with Spanish Rice I’ve been wanting to post this recipe for a long time now, I honestly make it back last month.  This dish is soooo tasty! I really, really loved it.  It was purely Cody’s creation though, so I cannot take any […]

And So It Begins

It’s really happening. After this long journey, I sit here in my bed, getting ready to take a shower; I can’t believe this moment is finally happening. You would think I would be flooded with emotions and excitement,  but in a sense, I’m almost numb. […]

Tonkotsu (Pork Bone) Broth

Tonkotsu (Pork Bone) Broth

Tonkotsu (Pork Bone) Broth

Here  is a recipe for a great Japanese broth.  It tastes delicious as a standalone broth,  and its also going to be a great base that I’m going to incorporate into some upcoming recipes, starting with our keto Pork Stew with Tonkostu Broth.

Ingredients:

  • 4 pounds pork neck or uncured hocks.
  • 1 medium onion
  • 4 garlic cloves crushed
  • 2 inch knob of ginger
  • 6 dried shiitake mushrooms chopped (you can also use 6 oz of fresh mushroom)
  • 8 green onions, roughly chopped

Put bones into a dutch oven or other heavy bottom stock pot. Cover with water and bring to a boil for about seven minutes.  Then, remove bones from water and rinse bones thoroughly, removing any scum, leached marrow, and dark bone pieces. Clean out stock pot thoroughly.

Note: This first step is optional, but will leave you with a better looking Tonkotsu.

Roughly chop the onion, ginger and green onions. Keep 1 half the of onion whole. roast chopped aromatics under the broiler until charred. 5-10 mins, but keep an eye on them.

Add bones back and roasted aromatics into the pot and cover with water.

Bring to a boil over medium high heat.

Now this is where we deviate from a classic french bone stock…

Don’t reduce the heat, as we want to keep this boiling, after 2 hours it’s good.  After 12 hours it’s really good. After 24 hours, it’s amazing.

You will need to check it maybe once an hour, adding more water to keep the level constant. but unlike a French stock, where you want to keep the “impurities” out, we want all the minerals to come out of the bone, we want all the bits veg to be dissolved. you really should left with nothing but bones.

At this point, you can strain through a cheese cloth lined strainer, to remove any particulates, and chill as needed.