This week we will create a simple vegetable medley with summer bounty from the local farmer's market or your own garden. We build this recipe by creating layers of foundation, starting with our basic sauté of bulbs (onions and garlic), then adding roots (carrots), and finish with veggies that need minimal cooking (summer squash). This recipe is a formula and the principals will carry you through while learning to cook and preparing flavorful nutritious meals. It will also work with basically any variety of vegetable combinations. We use our traditionally brewed Organic Chicken Bone Broth, or Organic Grass Fed & Grass Finished Beef Bone Broth, to add nutrition and flavor complexity to the dish. You will need a 10 to 12 inch sauté pan with a lid to create this recipe. If so desired, this recipe easily cuts in half to make less or follow as is and plan for some delicious leftovers!
This weekend, visit us at BoneBroth.com and get $15 off your order of $100 or more with coupon code MEDLEY. This coupon is only good from Friday, August 3, 2018 at 12:00pm PST until Sunday, August 5, 2018 at 11:59pm PST...no exceptions!
Love is The Ultimate Spice!
|2 tbsp coconut oil or ghee (or fat of choice)||½ sweet onion, julienned|
|4 cloves garlic, peeled, crushed, & minced||2 to 3 heirloom carrots, peeled & sliced thin|
|2 cups broccoli florets||1 red bell pepper, julienned|
|1 cup The Flavor Chef Chicken Bone Broth or Beef Bone Broth||2 cups summer squash (zucchini or favorite), sliced|
|1 cup cherry tomatoes||sea salt (to taste)|
|granulated garlic (to taste)||granulated onion (to taste)|
|½ cup fresh basil leaves (or herbs of choice) to finish|
In a large sauté pan on medium to high heat, add the coconut oil (or ghee). As the pan heats up, add the onions and the garlic. Toss gently to combine and season with sea salt. As the mixture cooks, the oil is infused with the flavor and the fat is the transporter of the flavor to the rest of the dish. Allow the onions to begin to slightly brown (or caramelize, the process of the onions releasing sugar). Add in the carrots, toss and combine. Now season the mixture with the granulated onion and granulated garlic (this accentuates the flavor of the onion and garlic as they bloom into the hot sauté). Next, add the broccoli florets and red bell peppers, toss and combine. Then add the bone broth, cover the pan, and allow the carrots and broccoli to cook and soften in the steam from the broth. The broth will also deglaze the pan. This creates a lot of flavor and adds nutrient dense bone broth. After a few minutes, add the sliced summer squash and cherry tomatoes. Cook for a few more minutes, allowing the tomatoes to wilt and the squash to get nice color. Remove from the heat and add in the fresh herbs, toss and combine. Adjust the seasoning to taste. The residual heat will help draw out the flavor of the herbs.