Carolyn Coffin Coaching

Improve your fitness. Preserve your health.

Bone Broth

by

Bone brothBone broth is a healing tradition in virtually every culture around the world, and due to its rich nutrition has been linked to everything from calming inflammation to reducing wrinkles. It’s good for your joints, your digestive system, and your skin, hair, and nails. It helps you get over a cold and it helps you manage stress. I’ve written about the benefits “liquid gold” in this article.

The best news is that it’s ridiculously simple to make and your homemade version is way better for you than Campbell’s. Use in soups, stews, and sauces to give your dishes a serious nutrition boost.

Print
Bone Broth
Recipe type: Soup
Cuisine: Thai
Prep time: 
Cook time: 
Total time: 
Serves: Varies
 
Ingredients
  • 6 quart crock pot
  • 1-2 pounds of bones (I used beef in this recipe, but chicken, turkey, lamb, and fish also work)
  • 3 carrots, chopped
  • 4 celery stalks, chopped
  • 2 medium onions, chopped
  • 4 garlic cloves, chopped
  • 1 tsp sea salt
  • 1 tsp ground pepper
  • 2 bay leaves
  • ¼ cup apple cider vinegar
  • 10-12 cups filtered water (or until your pot is filled an inch from the top)
Instructions
  1. Place all ingredients in your crock pot, adding the liquids last.
  2. Cook on LOW, the longer the better! Aim for 24-48 hours beef (closer to 48 for beef, closer to 24 for fish, and somewhere in the middle for poultry).
  3. Once cooled, strain into mason jars and allow it to fully cool before refrigerating.
  4. Once chilled, you’ll notice that it’s “jiggly.” That’s the gelatin, which is where the magic happens!

 

Crab Cakes

by

Crab CakesThese succulent pan-fried crab cakes are fast, easy to make, and oh so delicious. And are you ready for the best part? They won’t crumble!

I like to use my homemade mayo, and I’ve even been known to combine equal parts crab and tuna (e.g. 1 cup each) for the same yummy outcome. If you really want to go all in by making everything from scratch, try my delicious homemade ketchup to create your seafood sauce.

Print
Crab Cakes
Recipe type: Fish/Seafood
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 2 cups crab meat
  • 1 egg, whisked
  • 2 tbsp mayonnaise
  • ¼ cup shallots or onions, minced
  • Salt and pepper to taste
  • Seafood Sauce (3 parts ketchup to 1 part horseradish, add lemon juice to taste)
  • Optional garnish: chopped parsley/chives and/or lemon
Instructions
  1. In a large mixing bowl, combine all ingredients except seafood sauce, parsley/chives, and lemon.
  2. Form mixture into patties about the size of your palm.
  3. Place cakes into greased pan over medium heat and cook for 5-7 minutes per side.
  4. Top with seafood sauce, garnish with parsley, fresh chives or a lemon wedge.

 

Maple Glazed Salmon

by

Maple glazed salmonThis salmon recipe doesn’t even need marinating, and you simply cannot go wrong with its easy three ingredient glaze. Enjoy a healthy dose of omega-3 fatty acids while simultaneously getting two thumbs up from the crowd you’re feeding. Now that’s a win-win for all!

Print
Maple Glazed Salmon
Recipe type: Fish/Seafood
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • 2 lbs wild caught salmon fillet, skinned
  • ¼ cup maple syrup
  • 3 tsp dijon mustard
  • ½ tsp salt
  • Optional: crushed pecans as garnish
Instructions
  1. Preheat oven to 400F.
  2. In a small bowl, combine maple syrup, dijon mustard and salt.
  3. Rinse salmon under cold water and pat dry before arranging on a Arrange salmon on a foil lined baking sheet.
  4. Spoon glaze mixture over salmon and evenly coat with silicone brush.
  5. Top with crushed pecans if desired, and bake for 10-12 minutes or until fish flakes easily with a fork.

 

Shrimp Avocado Salad

by

Shrimp Avocado SaladThis shrimp avocado salad is perfect for a quick meal (even breakfast!) during the summer — cool and filling without being draining and heavy.

Print
Shrimp Avocado Salad
Recipe type: Salad
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • Salad:
  • 7-8 cups organic mixed greens
  • 1 lb cooked shrimp, peeled
  • 3 avocados
  • 1 tomato
  • ¼ cup strawberries
  • ¼ cup red onion
  • ¼ cup cucumber
  • ¼ cup orange peppers (or any colour you like!)
  • Anything else you like in a green salad
  • Optional: Top with nuts and seeds
  • Dressing:
  • ⅓ cup olive oil
  • 3 tbsp cider vinegar or white balsamic vinegar
  • 1 tsp tarragon, crushed (to release flavour)
  • Salt and pepper to taste
Instructions
  1. Prepare salad ingredients in a large bowl.
  2. Mix dressing well and drizzle over salad.
  3. Toss and serve.