Week five and end of phase two

Round 3 (started loading 11 Oct 2014)
Phase 2   (Started 13 Oct 2014)
Day28
Blood group A+

Fifth week down.   

A difficult week. I have battled with hunger for the first time this week and I suspect it had something to do with the drops.  I finished off the bottle and started a new one mid week and the weight loss got better and the hunger went again.

I have lost motivation though and decided to end with this week and start phase three.

Bit late getting this post up as we had a new addition to the family in the way of our first foster baby.  As you can imagine things have been a little hectic!  He is totes adorable and we are loving him to bits but I must admit I am a bit tired LOL

Weights for this week are:

10 Nov - 69.6kg

11 Nov -69.4kg

12 Nov - 69.1kg

13 Nov - 68.8kg

14 Nov -68.8kg

 15 Nov -   68.3kg
16 Nov -   68.3kg

Total loss for week=    1.3kg

Overall R3=9.7kg

Starting measurements 10 Oct:

waist    94cm

hip  109cm

thigh  52cm

upper arm   33cm

chest  97cm

calf  35cm

This weeks measurements:

waist    86cm

hip  102cm

thigh  48cm

upper arm   28cm

chest  94cm

calf  34cm

(I just added up total cm lost since starting the Protocol and I have lost 132cm!! Mind you I only started measuring my calf halfway through round 2)

Walked:  not sure what I have worked.  Have actually been on a walk as such but have been active.

Meals for the week:

Breakfast is generally an apple and a cup of black coffee.  Although this week I have had a blueberry smoothie and a blueberry sorbet.

Lunches:

chicken burger and salad

lamb and broccoli

beef dumpling soup

beef and zucchini bolognaise with konjak noodles
chicken mince salad

Dinners:

lamb steak and zucchini chips

beef and zucchini bolognaise with konjak noodles
chicken salad
poached eggs with asparagus
chicken and broccoli in bone broth

Week four and counting

Round 3 (started loading 11 Oct 2014)
Phase 2   (Started 13 Oct 2014)
Day28
Blood group A+

Fourth week down.   

No detox symptoms to speak of this week but am struggling with a 'chest thing'.  Some hard congestion that won't shift and so I am feeling really tired as my body tries to fight it.  Using olive leaf extract, vitC and a Himalayan salt pipe to try to clear it.   Have been walking heaps this week too which is good for the lungs.  No hard core, just gentle walks (lots of stop/start as with kids) of about 3-4km.

Losses have picked up again which is much better for my anal, impatient self :)

Weights for this week are:

3 Nov - 70.8kg

4 Nov -70.6kg

5 Nov - 70.3kg

 Nov - 70.1kg

7 Nov -70.1kg

 8 Nov -   69.8kg
9 Nov -  69.5kg

Total loss for week=    1.3kg

Overall R3=8.4kg

Starting measurements 10 Oct:

waist    94cm

hip  109cm

thigh  52cm

upper arm   33cm

chest  97cm

calf  35cm

This weeks measurements:

waist    88cm

hip  102cm

thigh  50cm

upper arm   30cm

chest  96cm

calf  34cm

(I just added up total cm lost since starting the Protocol and I have lost 124cm!! Mind you I only started measuring my calf halfway through round 2)

Walked:  9km

Meals for the week:

Breakfast is generally an apple and a cup of black coffee.  Although this week I have had a blueberry smoothie and a blueberry sorbet.

Lunches:

beef burger and salad

lamb and broccoli

chicken dumpling soup

beef burger lettuce wrap

Dinner:

lamb steak and zucchini chips

BBQ chicken breast and asparagus salad
chicken dumpling soup in bone broth
Omelette with sauteed fennel
chicken and broccoli in bone broth

Week three round up

Round 3 (started loading 11 Oct 2014)
Phase 2   (Started 13 Oct 2014)
Day21
Blood group A+

Third week down.   

I have found that I am suffering less from detox symptoms this week.   

Still have some pain in left ribs and a small amount in the right ribs.    

Loss has been slower this week again.  

I mean, seriously I have stalled for 3 days AND had a bloody gain!!

Not happy Jan!

However, overall average for 3wks is pretty damn good and I lost 8cm this week so can't complain really.

But I will.

Weights for this week are:

27 Oct - 71.6kg

28 Oct -71.4kg

29 Oct -  71.1kg

30 Oct  - 71.3kg

31 Oct -   70.9kg

1Nov-   70.9kg

 Nov -   70.9kg

Total loss for week=   700gr

Overall R3=7.1kg

Starting measurements 10 Oct:

waist    94cm

hip  109cm

thigh  52cm

upper arm   33cm

chest  97cm

calf  35cm

This weeks measurements:

waist    88cm

hip  102cm

thigh  52cm

upper arm   31cm

chest  96cm

calf  34cm

(I just added up total cm lost since starting the Protocol and I have lost 121cm!! Mind you I only started measuring my calf halfway through round 2)

Walked:  12km

Meals for the week:

Breakfast is generally an apple and a cup of black coffee.  Although this week I have had a blueberry smoothie and a blueberry sorbet.

Lunches:

 tuna and celery salad

Chicken and broccoli  soup

Mexican chicken and zucchini lettuce wraps
Chicken and asparagus stirfry
BBQ beef burger with zucchini chips and salad

  

    Dinner:

 Veal zoodles

Chicken and Broccoli soup

Chicken and zucchini stir fry

morrocan beef cauliflower risotto
chicken bolognaise with zoodles
Asparagus and chicken meatball soup

  

Oregano chicken zoodles

I am pretty sure I have said this before but I will say it again:

Sometimes the simplest things are simply the best!

This is a great phase 2 recipe but for outside of that phase you can fry that chicken in loads of fat!!

While I was making this I had a 25ltr pot of bone broth simmering which was handy for creating a sauce for this dish. 

 (Although, for phase 2 I would recommend only a little amount due to the fat content)

This week I ordered a vegetable spiraliser. 

I had previously bought a small hand twisty one on ebay but found it didn't work very well and tended to squish the zucchini to pulp.   

A friend bought one the same as this one in a local Perth store and I was totally jelly!    

Hunted around and most online were around the $100 mark.  WAAAAAY out of my budget so I was rapt to find this one for $24 from PurpleSpoilz.   

It is exactly the same as the expensive one but loads cheaper.  Delivery was nice and fast too :)

So, needless to say zoodles, carradoodles and appoodles are all the go here!

Anyway, back to the dish.  As I said, nice and simple so ingredients are few:

100gr chicken

1c zucchini ( I go with half a medium zucchini pre zoodle)

sprig of fresh oregano (or 1/2 tsp of dried if you don't have fresh)

S&P

stock or water to create a sauce

Steam your zoodles lightly and put aside.

Cut your chicken into bite size pieces and fry in a tiny bit of water with the oregano.  Once nicely browned and cooked through season with S&P and add your zoodles.  Continue to fry until a crust starts to appear in your pan, then add your water/stock (just a couple of tbs) and stir to get crusty bits off pan.  This will add colour and flavour to the sauce.  Let simmer for a bit for the sauce to reduce and thicken up a bit.

I love oregano, particularly with chicken and this works so well. 

For anyone not in phase 2 then go sick with any added veg you want, don't limit your chicken amount and slather butter on your zoodles!

Week one

Round 3 (started loading 11 Oct 2014)
Phase 2   (Started 13 Oct 2014)
Day 7
Blood group A+
Loss to date - 38kg

So week one is done and dusted.   

I have found that I am suffering detox symptoms quite severely this week.  Round two wasn't so bad with them.

I have had headaches, itchy skin and a shocking pain in left ribs.   The latter I had for much of round two  and it is back again.  My chiropractor thinks it is to do with liver detox so I guess I should be grateful my body is working hard at mending but gee it is annoying.

Weights for this week are:

13Oct - 78.1kg (post loading)

14Oct -76.4kg

15Oct- 75.5kg

16Oct 74.8kg

17Oct - 74.5kg

18Oct- 73.8kg

19Oct - 73.6kg

Total loss for week= 4.5kg

Starting measurements10 Oct:

waist    94cm

hip  108cm

thigh  51cm

upper arm   30cm

chest  100cm

calf  36cm

This weeks measurements:

waist    94cm

hip  108cm

thigh  51cm

upper arm   33cm

chest  97cm

calf  35cm

Walked:
Approx 5.5km intentionally

Meals for the week:

Breakfast is generally an apple and a cup of black coffee.

Lunches:

stir fry chicken with broccoli, onion, garlic

egg and zucchini frittata

egg salad with celery, tomato, lettuce, lemon juice

Chicken and Broccoli salad
Curried Chicken and cauliflower soup
Tomato, zucchini and chicken soup

 

Dinner:

Broccoli and spinach soup with shredded chicken

beef broth with zucchini, spinach and beef meatballs

Poached chicken with spinach and cauliflower mash
corned beef (preservative free) and broccoli
Lemon chicken and asparagus with tomato
curried chicken and Cauliflower soup
Calamari and broccoli stir fry

Recipes for the week

Curried Chicken Soup
100gr chicken
1 cup cauliflower
water to cover
S&P
oregano
1tsp curry powder of choice

Simmer until chicken is well cooked through and cauli is soft.  Blend to a creamy texture with food processor/stick blender/bellini/thermomix.

I like to do multiple batches at once and then divide up for future meals.

Calamari & broccoli stir fry
100gr calamari cut into rings
1c broccoli cut very fine
1/2onion cut fine
S&P
cumin
Coriander
Garlic
1/2 lemon
Marinate the calamari for at least 30 minutes in the juice from the lemon and plenty of S&P.  Lightly steam the broccoli while doing this.  Heat your pan to very hot then add a splash of water and fry the onion, add the calamari and garlic and fry until cooked through, toss in the broccoli, cumin and coriander and let the water absorb so you get some colour in the calamari. At the last minute put a tbs of water in and swish around to create a type of sauce.  It will be brown from the previous step so don't stress.
Serve on a bed of lettuce greens.

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Home made Protocol tomato paste

I love home made tomato paste and it is very easy to make.

As you will know, commercial pastes have oils in them and often are loaded with preservatives and other nasties.  

This makes them very no-no for phase 2 of the protocol.

The addition of tomato paste to a dish can make the difference between bland or divine!  It is rich and full of flavour and enhances so many recipes.

So, lets get started.  I make this in bulk.  When I see a box of tomatoes at the greengrocer marked down, or if I have a glut of tomatoes in the garden I will make paste.

No measurements required here, you just need a couple of kilo of tomatoes really.  You can add herbs, salt/pepper, garlic or onion to taste if you want but I tend to make mine just plain with a dash of salt.

Because this is a time consuming task I sometimes cheat a little.  I roughly chop the tomatoes and put them in a pot on the stove top and boil them for an hour or so to give the reduction a head start.   

In the mean time I get my baking dishes organised and turn the oven on to 180c.

Next, I drain off some of the liquid and then puree the tomatoes, no de-seeding here cos I am lazy!

Pour into baking dishes and pop in the oven.

Now the time intensive part starts.   You need to check this at least every 30 minutes and give the tomatoes a stir.   The over all process will take about four or so hours.

You cannot leave this to do it's thing or you will burn it!

When your mix starts to look like this, turn the oven down to 160c as you don't want your tomato mix to burn.

You are nearly done!

A little longer and you are done!  

This is beautiful stuff.

There will be a tiny bit of liquid in your mix but that is ok.  

Just take the time to smell this.  It is heavenly stuff.

Now, you can preserve this in jars (like jam) or you can do what I do.  

I pop it into ice cube trays and freeze then tip into a plastic bag/container and keep in the freezer.

This makes it handy for cooking, especially if you don't want to have a jar sitting in the fridge for a long time.  

What happens when the scales are fine?

I am finding that doing the protocol is such a huge education in how my body works. 

Although I have been an advocate of 'listening to my body' for a long time, it turns out I really had no idea at all!

Prior to the protocol I really didn't feel a huge reaction to food. Other than the common tummy bloating from wheat or milk I never thought anything really affected me.  I would occasionally get tired after eating something with pastry but that was as extreme as it got.

Imagine my surprise when I introduced coconut milk at the end of round one in phase 4, and nearly vomited from the combined nausea and stomach pain.   I was blown away.   I have always had coconut milk and never noticed anything. 

Then I started thinking about reactions that may have gone unnoticed during phase 2. 

Initially I thought that any reaction I had to a veg or protein would show on the scales.  I knew there might be other symptoms but thought they would go hand in hand with an increase in weight.  How wrong was I!   Yes, often there is a weight gain but occasionally the inflammation will manifest itself in some other way. 

For me I have noticed liver and kidney pain, joint pain, headache, itching, sinus, bloating, constipation, runny/itchy eyes/nose, back pain, cramps, nausea and my ribs go out of joint on the odd occasion.  All of these have happened during round two with very few gains on the scales!   

When I ate beef in round 1 I didn't really notice anything happening, yet this round I get excruciating pain in the first knuckle of my ring finger on my right hand.  Without fail!     If I have milk in my coffee my rib goes out of joint! 

Would I have connected these pains with food prior to the protocol?  Absolutely not.  I would have passed it off as 'god knows what' and kept ignoring it.  In fact, my health was so bad and I was in such constant pain anyway I probably didn't even notice it was happening.

I asked some other people on the protocol what their symptoms have been when their bodies have rejected certain foods and the list is vast.

• full body pain
• aches in various parts of the body
• headaches
• joint pain
• bloating
• instant diarrhoea
• diaphragm pain
• breathlessness
• blocked nose
• eczema
• gall bladder pain (under right rib)
• wind
• stomach pain
• rumbly tummy
• skin rashes
• candida/thrush
• stiff joints

All things we would normally pass off as something completely different. Sometimes accompanied by a weight gain but not always.

When people refer to the protocol as a 'diet'  I have very quick to correct them.  It is not a diet, it is a change in how we eat and think.  This is a life change for me and not merely a way to lose weight.  The weight loss is awesome, don't get me wrong but being almost free of pain is the biggest bonus for me.  

The list of foods I can't really tolerate include: beef, milk, cabbage, wheat, corn.  I can only eat leeks, garlic, onion and tomato in small doses.   A small sacrifice in the bigger scheme of things really.  Doesn't mean I have to go without them but I do have to be aware that if I eat them there are consequences.    It also doesn't mean that it will be permanent.  I still have another couple of rounds to go and things do change over time.  Things I couldn't eat last round I can eat this round and vice versa.   

It really is an ongoing educative process.   Listening to your body and gauging responses from foods.  Even long after you have finished the protocol you can always go back to phase 2 foods to give your body a rest.  Like having a 'safe place' for your dietary needs.

If you have any other symptoms or side effects I would love to hear them and what caused them.  Please share them so I can add them to the list :)

Sugar free Berry Sorbet

This was a spur of the moment decision because I made the kids whipped banana icecream and was jealous!  I had a punnet of strawberries in the fridge that weren't great (out of season really) so I cut the tops off and threw them in the bellini, 2 drops of stevia and about 10 small ice cubes.  Blitzed for 5 seconds and Bob's your uncle!!  Or Jim in my case :)

If using fresh berries again I would probably put about 8 ice cubes and I reckon mint leaves would be a nice addition too.

It certainly hit the spot and was beautiful.  Only annoyed I didn't think of this earlier in phase 2 LOL

Baked fish

Last phase two meal this round.  What a way to finish!! I am not a huge fish eater so really struggle trying to eat it more often.  

BUT!!! 

This was just delicious!

I had ratatouille the night before and had some leftovers. I just topped up the zucchini by making some chips for myself.  This was a great way to cook fish, especially when you are not able to use oil etc for frying.

Ingredients:

1c zucchini sliced

1/2 onion cut into thin strips

2 cloves garlic

1/2c tomato puree

S&P

1/2tsp basil and oregano

100gr white fish fillet, I used blue grenadier

Method:

Saute (in a tbs water) onion, garlic, herbs until tender then add zucchini and saute until they gain a bit of colour.  Add tomato and simmer for about 30min until zucchini is cooked and sauce has reduced.  I use my home made tomato puree that is a bit runnier than tinned tomato so I like to let it reduce quite a bit for the flavours to intensify.  Season with S&P.

In a small baking dish place your fish fillet and season with S&P again then top with ratatouille.

Place in a 200c oven and bake for 20-30 minutes depending on the thickness of your fish.  If the fish comes apart easily and is white in the middle rather than opaque it is done!

I found this a complete meal but you could add a salad or serve on a bed of spinach if you wanted a little more.

Phase two complete for another round and

looking at having a successful phase 4 and 5.
I feel a bit disappointed with this phase as I didn't lose nearly as much as last round.  I attribute this to not paying enough attention to phases 4&5 last round.  I think  I carried across a lot of inflammation and it really affected my losses.  Lesson learnt!

I also believe that our body's needs change each round.  Last round I couldn't tolerate fish, other than small amounts of tuna.  I ate loads of beef (which I love) but this round I found that fish was much better than beef (*sob*).  I also think tomato in large amounts affect me negatively.   I hope that by the end of my rounds I will be ok eating all of these in balanced amounts.

Over all I lost 8.6kg which is bugger.  HOWEVER, it is 8.6kg lighter than I was 6wks ago and that is good :)

Preparations for p4 this time include:

• Reading Anna's book The HCG Protocol Companion over and over.  I cannot recommend this book enough. It has fabulous advise and tips that can mean the difference between a successful or average  round.  Particularly for phase 4
• Make sure I keep up with drinking loads of water.  And then, drink some more!
• Following the list for food introduction strictly.  This means I will only introduce a food every 3 days and not try to rush.
• Not getting down.  I know I have another 2-3 rounds until I have reached leptin sensitivity. This is all part of a bigger picture of health.
• Be thankful everyday for what I have achieved so far and enjoy my improved health. 
• Continue sharing with others on the Changing Habits forums and the HCG facebook page.  The support, ideas and camaraderie is invaluable.
• Slowing down and not being so impatient!!!!

For the blog we move onto a new phase as well.   I still have a couple more phase 2 recipes to share and then we will move to my phase 4 foods.   I look forward to sharing these and hope they give folk some ideas for meals.   I also want to document what foods I am introducing and whether they have an effect. I know how challenging it can be at times to be inventive on such a limited range of foods.

However, I have learnt through this journey that sometimes we alter flavours of real food so often that we forget how great they taste when we leave them alone.  We also combine food way too much and lose the individual flavours.   I am really enjoying food rather than just seeing it as a means to an end and relish the natural flavours.  I know I am putting in good raw ingredients and gaining so much from them.

Tuna curry

I am not a fan of really spicy hot curries so this was perfect for me.  I just used a basic curry powder from the health food store that had only spices/herbs and no additives or thickeners and it turned out beautifully.

Ingredients:

1/2 onion

clove garlic

100g albacore tuna

1 cup zucchini zoodles

handful of spinach 

heaped tbs of curry powder

S&P

Method:

saute onion and garlic in a splash of water.  When well cooked add curry and 'fry' it off for a bit.  Add zucchini and tuna and fry well then add a splash more water to make it saucy.  Season with salt and pepper and add spinach leaves, 

Serve over the noodles or alternatively you can pop the zucchini in to the curry as well.

Chicken Dumpling Soup

Another winter warmer.  I think I have mentioned I love soup!  This one is a super quick and easy recipe much like the Asian meatball soup 

Sometimes, when you have beautiful fresh and home made ingredients less is more and this is definitely the case.  I added very little to this in the way of seasoning and relished the flavours of natural ingredients.

Ingredients:

2c Chicken Stock 

100gr chicken mince

1/2tsp oregano

2tbs psyllium husks

S&P

1c broccoli florets halved

handful of spinach

Method:

Put your broccoli into the stock to cook.  Mix herbs and seasoning into the chicken mince and the psyllium husks.  I haven't used these before but thought they might make the meatballs more moist.  I really didn't see a huge difference to be honest.

Form chicken mince into balls and drop into simmering stock.
Simmer until well cooked.

In a serving bowl place your spinach leaves and pour hot soup over the top.

Again, you could make this in bulk and divide up the servings.

all you want to know about prawns and no more..

I am on a red meat clear zone at the moment.  So, rather than heave at the sight of another tin of tuna I went out and got me some prawns.  RAW PRAWNS!!!

Through a few things together (few being the operative word here) and came up with this dish.  I'm not sure what to call it so perhaps you can leave a comment and tell me what to name it.

Ingredients:

juice of 1/2 lemon

1/2cm grated ginger

1 clover of garlic finely diced

1/2tsp ground cumin

1/2tsp ground coriander

pinch of dried chilli

100gr shelled and tailed prawns (I had 10)

1 c finely chopped brocolli 

handful spinach

  

Method:

In a bowl mix lemon juice, garlic, ginger, cumin, coriander, chilli and prawns.  Let marinade for at least 30minutes.

In a frypan steam your brocolli until softened then turn heat up as high as possible and add prawns and all the marinade.  Stir fry quickly until prawns have turned white and firmed up.  Should only take a couple of minutes.  Throw in your spinach leaves and mix through.  I don't like to cook my leaves really, I prefer them to just be stirred through and wilted slightly.

Remove from heat and devour immediately!!

This is a challenge for me as I am not a big seafood eater but I loved these and can see them becoming a regular menu item!

What is your bevvy of choice?

What is your beverage of choice when doing phase two of the protocol?
I drink more coffee now than I ever have before!    When I was pregnant with my first child 12 years ago (OMG!) I gave up coffee.  After having him I was so excited to have coffee again and  the first one I tried I nearly puked!  I couldn't stomach it any more so just gave up.
A couple of years ago I started having the occasional mocha and really enjoyed it. This was the gateway to the hard stuff, before I knew it I was on the slippery slope to lattes.
Starting the protocol I knew I would have to succumb to the truly hard stuff and go black (think blue ice).   Surprisingly this wasn't as hard as I thought and I now actually enjoy good black coffee.  'Good' being the key word here!  You must have good coffee and I buy mine locally from potluck coffee .  No instant crap!

If on the protocol you will hear about Crio Bru and Yerba Mate.
Crio Bru is a chocolate type drink.  It come in hard granular form like grated chocolate.  It is basically grated  cacao bean that you make in a plunger.   Firstly, let me say it smells divine!   My daughter loves the stuff and I don't mind it but find it lacking.  It seems'watery' or just not creamy. I am not sure, I think it is because when I think hot chocolate I think of warm and creamy not watery.  However, it is quite tasty if left to brew for at least 15minutes and you can add stevia to sweeten.  If you aren't on phase 2 you can even have milk or make it with milk.

As for yerba mate, let me say first up I am not an avid tea drinker!   For me this tasted like every weed in the universe blended and poured into my cup!  LOL
Plenty love it and it has great health benefits, being likened to green tea.  So, please try it, especially if you are battling hunger!

My next fave is Egyptian Red Hybiscus Tea.  This is just lovely and can be drunk hot or cold.  Bare in mind that if you have it hot it does lose some of it's vitamin benefits due to the heating process.  I tend to make a large plunger of it and drink cold during the day, any left over I have put into my smoothies the next day.  It has great health benefits and is diuretic and anti bacterial.

So, what do you like to drink during phase 2?  Please send me a comment and share your poison!

And thanks for the bolognaise

Have you noticed I love red meat!  I really do.  Beef in particular, not so much lamb unless it is a shank or roast but beef,,,,,,,,,,,,,,, oh drool.
So it is very sad news that my blood type (A) isn't uber compatible with beef.  Last round I couldn't tolerate fish at all but chicken and beef were fine.  This round I have been eating mostly beef and seem to be slow losing.
Soooooo, dare I say it but I am cutting beef for a week to see what happens.
I know right!
Therefore, I shall have to live and drool through blog posts like this one.

Beef Bolognaise, how I love thee.................
oh and did I mention I am cutting tomato too........... can life get any worse??

I have given amounts for one serving but I usually do a kg at a time and divide into 10 portions and freeze.

Ingredients:
100gr BEEF, GLORIOUS BEEF!
1c zucchini zoodles or you can grate into BEEF and serve with slim noodles
1/2sm onion diced fine
1clove garlic chopped fine
1/2tsp oregano
1/2tsp paprika
2tbs tomato paste
S&P
1/4 tomato pulp

Method:
Saute onion, garlic, spices and mince until cooked through. Add tomato paste and let it sizzle for a bit (another technical French cookery term!) to bring out the flavours.   Then add your tomato pulp and mix well.  If it is too thick for you then add a spash of water to thin out.  Let simmer for 15-30minutes

 Create your zoodles by either cutting very thin strips or use a veggie spiraliser.

Steam for a minute or two to tenderise.  I like to put a dash of seaweed salt in mine for seasoning.

and there you have it!!  A really yummy zoodle bolognaise.

now I will go cry in a corner :(

Bone Broth goodness

The nutritional value of bone broth has been long known by our grandmothers and their grandmothers.  In this age of time poor folk it seems to have been totally forgotten.  Instead, people reach for a stock cube or a carton of 'stock' off the supermarket shelves.  They pale in comparison as a nutritional and healthy meal option. They may add flavour, due to their MSG or yeast extract content,  to a risotto or a soup but that is about all.

For real nutritional value nothing beats a home made broth.  The other day I took you through the steps to make a chicken stock/broth.

Today I have a beef bone broth for you.  This is a medium level broth, when it comes to time and energy.  When I was studying my chef subjects at college we learnt how to make the best broth ever!  It is time consuming but well worth the effort.  It required 5 cuts of bone/meat, several hours of roasting and then simmering and ending with purifying the stock with egg whites.
If I was making bulk broth in a commercial kitchen I would do that but as I am not and you are unlikely to be, this is my offering:

Ingredients:
1kg beef bones, I used neck bones this time but you can use osso bucco but it is quite fatty.
12 litres of water
1 onion peeled and cut in half
10-12 peppercorns
2 stalks of celery (I would put more veg if not in P2)

Method:

Ask your butcher to cut them to small pieces.  This helps all the yummy marrow and gelatins to come out.

As with the chicken stock, pop your bones and veg into a pot or slow cooker and cover with water.  I added about 12litres to 1kg of bones.

Simmer, for a loooooooooong time.  I did 15 hrs and it was divine!   Let it cool and then remove bones. They should look like they have had the life sucked out of them!

Remove the fat from the top.   This stock won't be as clear as chicken stock and that is ok.  If it bothers you, warm and put some egg white in to clarify.

I got five containers of stock and lunch out of my lot.   I have to say this was the best bone broth I have made in ages!

I use it as a base for soups, stews or 

just to have a cup of in the afternoon to warm up.

Asian meatball soup

I love my soups.  Especially in winter. Something so comforting by a bowl of hot soup.  Although I have tended to gravitate towards creamier soups I have found since doing the protocol I am loving clear soups more and more.
This one was very easy and used my home made stock.   You can use beef or chicken stock really and whatever allowed or free veg you like.

Ingredients:

1-2c of lean stock  

100gr lean mince 

1/2tsp chilli 

pinch seaweed salt 

1/2tsp oregano

1/2tsp cumin

1/2tsp ground coriander

1/2tsp dried ginger

1c veg of choice (mine had zucchini and spinach)

Method:

Bring stock to simmer and add 1 c of veg of your choice plus any free veg you want.  Season with chilli, seaweed salt and ginger.    Mix mince with other spices and form into small balls and drop into stock.  Heat until meatballs are cooked through and veg are tender.