Health Foods & Brands, Part 2

Incorporating healing elements like bone broth, prebiotics, and coconut based products into everyday cooking for well-being.

Bone broth chili topped with broccoli sprouts for a high protein, high fiber, gut-healing, heart-warming meal.

I have made this recipe 3 times already, twice with ground wagyu beef and rotating from beef to chicken bone broth as well as tinkering with spice combinations, and this third time with images featured here utilizing ground turkey and turkey bone broth. Instead of topping with shredded cheese, sour cream, and serving with cornbread, I topped these new versions with various sprouts from either kale, broccoli, or English pea. You can even add a spoonful of hummus if you need the creamy coolness and along with the sprouts this is a very satisfying toppings substitute with higher health benefits.

Turkey chili ingredients. The mushrooms add umami and prebiotic support while the tomato paste adds a bit of color and flavor, keeping the nightshade count lower than utilizing cups of canned or fresh tomatoes.

To begin the chili, I grab a large pan and add 1 whole chopped onion and 1 lb ground meat, this example shows turkey, 1 dollop tomato paste and 1 dollop garlic paste. I crush the meat up a bit combining with the pastes and pieces of onion and put the lid on to allow the onions to soften and the meat to begin to brown, holding the moisture in. While this mixture is beginning to cook and brown I flip a crock pot on high and add in the bone broth, this shows turkey but I have trialed beef and chicken bone broths as well as combination products all with similar results and success. I also use this time to chop a handful of baby portobello mushrooms, 4-5, as well as 1/4 cup fresh peppers or chilies, removing seeds. As the bone broth heats up I add the peppers and mushrooms to the meat mixture and add the lid back on for several more minutes to soften all vegetables and cook the meat maintaining the cooking liquids. You can keep the lid off if you prefer a dryer meat and vegetable crumble.

“Beans provide protein, fiber, folate, iron, potassium and magnesium while containing little or no total fat, trans-fat, sodium and cholesterol.” (www.ndsu.edu)

I add either 1 or 2 cans of beans depending upon how thick of a batch of chili I am making to the warming bone broth, and once the meat mixture is cooked through and vegetables are soft, I add this to the crock pot as well. If you are wanting to skip the meat mixture you can still saute your veggies and pastes and simply utilize more mushrooms in the pan and beans in the pot to give the chili bulk and nutrients.

Once all of the ingredients are in the crock pot I add in herbs and spices like fresh chopped cilantro, sage, sometimes a bay leaf, coriander, cumin, sea salt, chili pepper, cayenne, and paprika for color and to taste. I then let this cook for an hour or so until the flavors have all married and switch to the “keep warm” setting. This recipe usually makes 4-6 bowls and I have enjoyed it for dinner same day and breakfast the next.

A great substitute for soy sauce, made from coconut blossom nectar, water, and sea salt. Thrive Market is an online store with branded products that check out for the criteria of organic, non-GMO, sustainably sourced, low or no additives, etc.

For the chili and for the next recipe, a dash of coconut amino sauce goes a long way during the cooking process or as an afterthought for finishing and/or dipping. For the chili I add a splash to the pan while browning the meat and an optional splash to the pot at the end for the umami sweetness. Soy sauce is typically very high in sodium even when reduced and most often will contain wheat. I used this coconut amino sauce to marinade the shrimp for the tropical shrimp wrap.

Another Thrive product, these are a great substitute for flour or corn tortillas.

To accompany the turmeric flavor in the coconut wraps, I mixed a dash of turmeric with the coconut amino sauce to marinade some raw, wild-caught shrimp and some portobello mushrooms. Turmeric is an ancient and proven anti-inflammatory to fight arthritis and colitis naturally. Navitas is a brand that offers bulk ground spices at an affordable price point in my experience.

For the wrap I laid down 1 tortilla and spread on a smear of hummus, I used plain but flavor is your choice. I broiled the shrimp and mushrooms for 5 minutes on each side and added shrimp and mushroom on top of hummus smear. I then added ginger and carrots that I had chopped fine as well as some more of the sprouts I had on hand on top of this. You can use more hummus, the coconut amino sauce mixture, or sriracha for drizzling and dipping if desired. These wraps were tangy and tropical. For an added island vibe I think next time I make these I will sprinkle in some chopped mango. As far as filling and gut-healing, prepping chili on a Sunday and making several wraps at once a day or two after is enough to have several days of nutritious meals prepared that are full of flavor at the beginning of the week, and many ingredients can actually overlap for two culturally unique profiles.

Enjoy!

Tropical turmeric shrimp wraps with coconut amino sauce and coconut turmeric tortilla.