The Meal that Keeps on Giving

I love when I find recipes and meal ideas that provide food for multiple meals. It helps with the time spent in the kitchen and on future prep of the next meal. One of my very favorite examples of this is slow cooking a whole chicken. With a large bird – my family of four can easily get 2-3 meals. But wait – there’s more! You can use the bones, skin and everything else that is leftover after cooking to make bone broth.

Slow Cooking a Bird


3-4 lb. chicken
1 onion – roughly chopped
1 tsp salt
¼ tsp black pepper
1 tsp onion powder
½ tsp garlic powder
2 tsp smoked paprika

Put the onion on the bottom of the slow cooker and place the bird on top minus any giblets. Mix up the seasonings and rub all over the bird. Turn the slow cookers on high for 4-5 hours.


Bone BrothIMG_5253[1]


Carcass of chicken
1 onion – roughly chopped
1 stalk of celery – roughly chopped
1 carrot – roughly chopped
1 tsp of salt
2 bay leafs

Put all of the ingredients into the slow cooker and fill the pot with filtered water until there is about an inch of space from the top. Turn it on low for 10-12 hours. Once done, use a mesh strainer to separate the bones from the broth. Feel free to do this whole process again – note the flavor isn’t as strong the second time around.  

Ideas for chicken: salads, soups, chili, wraps, tacos, enchiladas, bbq chicken pizza

Ideas for bone broth:
reeze in ice cube trays to add to soups or chili
Use in place of water when cooking rice or quinoa
Or just drink hot in a mug (I love doing this when feeling a little under the weather)

Other than the benefit of being super convenient, easy to make, and inexpensive – bone broth especially has awesome health benefits. As I mentioned, I love drinking hot broth to help me feel better when I am sick – beyond the scientific studies and old remedy for the ages, it just makes you feel good. I’m sticking with that. Bone broth stays well in the fridge for a week. Enjoy!

Steeped in Your Journey,


Pete’s Fruit Market

Ever since I studied in Florence I have had an appreciation for shopping. (Not the designer shopping Italy is known for, I was a freshman in college who had recently had my wallet pick pocketed… a true traveler lesson.) I fell in love with food shopping! They really do it right, grocery shop for your daily needs at the fruit stand, then head to the butcher and then the baker. Everyone greets you warmly with a “Ciao Bella!”, what a way to start your day! It took me a bit to figure out this new schedule. The first week I wondered where everyone was on my way home from class, the whole town seemed to have vanished – they had vanished to their beds or couches for siesta. Only to reopen the stores in the early evening but after I had already come home. It’s a beautiful concept.

To this day I love to grocery several times week for fresh ingredients. I go to Pick n Save for everyday items,Trader Joe’s for some, Outpost for others, and Costco for the haul. I love it. I know people hate it and I know why. They, maybe its you too, have to do your shopping on the weekends…with the masses. I would dread it too.  Luckily for me, my schedule allows me to shop during weekday. Thank goodness.  And also luckily, I discovered Pete’s Fruit Market. Have you heard of it? Let me tell you it’s worth a field trip! Just like Pacific Produce if you haven’t ventured there yet. I was given a coupon at the Woman’s Up event this past February and decided to check it out. I mean, I had a coupon!

It’s a bit out of the way, just past Greenfield and Cesar E Chavez at 1400 South Union Street. Wyatt, my 15IMG_5108 month old in tow, bounced right along to the Mexican jams playing while sipping on a $4.50 fresh 16oz. green juice we picked up.  Pete’s is not a huge store but it does have huge deals. Stick with the produce and avoid the dairy and aisle items. For some reason those prices were pretty high. In the middle of the store you will find baskets of fruit and veggies at discounted prices. These are on their way out. The first time I went hit the jacket pot. I inspected the items not seeing anything wrong with them and took a basket full of large lemons, another with 15 cucumbers, another with apples, and one with pepper all for $3 a piece. It was amazing! When I got home I skinned and chopped the lemons and cucumbers to  freeze for later green smoothies. What a deal! I am still pulling these from the freezer. And after a disappointing winter of mealy apples I was relieved to have found some of the best I had had in months.

The second time I didn’t walk away with quality of haul as the first. But still some great finds. They are known to have the best avocados in town and some different fruit/veggie items than your neighborhood Pig. So it really depends when you go, but I still think it’s worth the adventure. It’s important to switch it up and get out of ruts. Especially with food and food shopping.  It is also a store that values bringing good food to the community: Pete’s Fruit Market has invited CORE/El Centro and the University of Wisconsin Extension, Milwaukee County to formally partner in developing and utilizing three vacant lots for urban agriculture and community education. This is a tremendous opportunity to improve the quality of life in our community by connecting residents to gardening resources, nutrition and local food education while also growing healthy and accessible fruits and vegetables to sell affordably at Pete’s and local farmers’ markets. I can feel good about supporting that. And don’t forget to sip on a fresh juice, with nice additions like cactus, while bopping to the tunes.

Steeped in Your Journey,