Kitchen Sādhana/Bone Broth

Kitchen Sādhāna

Kitchen Sadhana wasn't anything I had even heard of until I began Yoga Teacher Training.  I didn’t even know there was a term for it.  It was something my Mom, Grandma, Aunts and Uncle always did.

I am blessed.  I grew up in a family where the kitchen was a happy, clean, active, stocked area.  The Rosenthal’s and Kudron’s like to cook and are good at it.  As I have continued to study Yoga/Ayurveda and reflected on my upbringing , I have learned the power of the kitchen being a “good” place. I want to shed some light on ways you can make sure you are bringing good energy into your kitchen, as well, before we get into the recipe I have to share.

***Before beginning to prepare a meal or food, have a ritual that lets the mind and spirit know its time to leave any stress, anger, or irritation at the door.  Some people light a candle, take a few deep breaths, put on a pair of house shoes, turn on music, slightly open a window, or make a cup of tea/glass of wine.

***Allow plenty of time to cook.  Time constraints can indirectly cause us to bring anxiety or unsurity into the dish we are preparing.  Preparing food can become a meditation in motion if we let it.

***Pick up, wipe up, take out the trash.  Oftentimes, we leave all of the tidying until the end of meal preparation.  Doing it in the beginning makes less work in the end and brings a light heartedness into work that is sometimes put off or less enjoyable.  It's as if we are preparing for a guest-food and happiness!

***Try to purchase fresh produce, local or organic meat, and fresh spices.  Use utensils that you can work with easily.

***Take the time to remember happy times in the kitchen.  Develop your own unique rituals, patterns, and ways of creating joy and relaxation in the kitchen!

Bone Broth

Bone broth has been getting a lot of buzz lately for its health benefits and use of the entire animal.  I spoke with Becky Pieper at length in regards to how she makes her bone broth.  She had so many good observances and practices!  Here is the way I have been making Bone Broth with initial learning/training from Becky Pieper:)

Ingredients:

•2 pounds (or more) of bones from a healthy source

•2 chicken feet for extra gelatin (optional)

•1 onion

•2 carrots

•2 stalks of celery

•2 tablespoons Apple Cider Vinegar/Lemon Juice

•Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, any other vegetables you want to use, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last day of cooking.

•You'll also need a large crock pot to cook the broth in and a strainer to remove the pieces when it is done.

Instructions:

1. It improves flavor to roast them in the oven first.  Massage them with Avocado or Grapeseed oil, a little salt, and any dry spices.  Place them into a plastic bag in the refrigerator and let them marinate for 2-4 hours.  Then, remove them from the refrigerator and bag, place them in a roasting pan, and roast for 30 minutes at 350 degrees.

2. Next, place the bones in a large crock pot. Pour (filtered) water over the bones and add the vinegar/lemon juice. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.

3. Turn the crock pot on high, add salt, and let cook 2-3 hours.  Then, turn down to low.  Let cook for 2-3 days.  Check daily to see if water needs to be added due to steam or evaporation.

4. Rough chop and add the vegetable, and garlic to the crock pot. Taste and add any additional salt, pepper, spices, garlic or herbs, if using.

5. Let cook one more day.  Then, add parsley.  Let cook 2 more hours.

6. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.