Winter = bone broth!!!
Don’t miss the opportunity to bank the necessary elements to give our body the building blocks for excellent health. We can reap the benefits now and as we age.
Without getting caught up in the hype, bone broth does offer some significant health benefits. To keep it brief they are:
- Immunity both in defense (fighting those nasty colds surrounding us all) and repair (wound healing)
- Joint health and other anti-inflammatory magic (oiling our joints and reducing systemic inflammation)
- Strengthening our bone and teeth
- Gut health (promoting a better balance of helpful bacteria Bacteroidetes to Firmicutes)
- Mental health (healthy gut supports healthy mind)
It does this through being high in:
- vitamins (A, B, C, D and K);
- minerals (Calcium, Magnesium, Phosphorous, Potassium, Zinc, Manganese, Copper, Boron, Iron);
- amino acids (building blocks for protein being alanine, arginine, cystine, histidine, glycine, L-glutamine, proline);
- glucosaminoglycans (GAGs) (carbohydrates found in bone and connective tissue) –
- collagen broken down to gelatine
- essential oils
You can add bone broth to all recipes calling for water or stock.
All your soups, casseroles, curries come to life with some bone broth, just you like you will!!
The easiest way to use bone broth is… in a soup with whatever vegetables that need using (ie. those going limp in your crisper) and 1 heaped cup of soup mix (eg. Mckenzies mixture of green and yellow split peas, barley etc) for every 1 L of stock. Simmer for 40 minutes. Great to have around for a speedy, healthy lunch!
You can even add a little to stir fried or steamed vegetables.
Recipe for making your own broth
1-2 kg bones (I often buy 1kg of chicken legs)
Water to cover
2 T vinegar
1 medium onion, carrot, celery stalk, clove of garlic, roughly chopped
any herbs (rosemary) and vegetable cuttings, odds and ends
Bring to boil and then simmer, covered, on very low heat for at least 24 hours
If you would like to use the chicken meat, remove at some point within the first 4-8 hours (so you can add it to a sandwich, soup or curry)
You can leave uncovered for the final cooking and this will concentrate your broth
When you’re done smelling bone broth through the house pour through a sieve to remove the bones etc. Chill or freeze your broth til ready to use.
Try these recipes below with your deliciously healthy bone broth:
Green chicken curry – Thai style
Green curry paste (this paste can be frozen and used for any curry)
1/2 bunch, roots, stems and leaves, washed Coriander
1 Red onion
4 Garlic cloves
1 Tbsp Ground cumin
1 Tbsp Ground coriander
3 turns of the grinder Pepper, ground
1 Tbsp Turmeric
2 stems Lemongrass
1-2 tbsp Olive oil
1 tbsp Olive oil
1 Onion, diced
2 Carrots, sliced
400ml Coconut milk
2 Tbsp Fish sauce
1 Tbsp Brown sugar
1 kg Chicken thighs, skin removed
1 head Broccoli, cut into florets, stalk sliced
1 bunch Bok choy, roughly sliced or quartered
2 Tomatoes, chopped
1 Lime, juiced
1 cup (decent handful) Basil leaves
2 Kaffir lime leaves (can be dried)
400mL Bone broth
Whiz paste ingredients
Heat oil and stir fry paste 2-3 minutes
Add onion, carrot and celery. Stir fry for 1 minute.
Add milk, fish sauce and sugar, bring to boil for 2 minutes
Add chicken (diced or whole), lime leaves, and bone broth reduce heat to low and cook, partially covered 40 minutes
Stir through bok choy, broccoli, tomato and lime juice and balance salty, sweet and sour flavourings using extra fish sauce and lime juice
Stir through basil and serve with rice or extra greens and yoghurt with cucumber
Mushroom soup – Japanese style
Makes 3-4 large meal servings
(might be going to get the little kids to try this one, always worth a shot!, even if you ladle carefully and avoid the “scary” ingredients)
1 cup (10) Dried shitake (cheap way to include magical shitake)
1 Tbsp dried powder Dried porcini
1 cup Button mushrooms, fresh Sliced
1 handful Enoki mushrooms, fresh
1 litre Bone Broth
1 Garlic cloves Sliced, into fine sticks
1 cm Ginger Sliced, into fine sticks
1/2 cup Cabbage, Thinly sliced
1 Carrot, Sliced
2-3 Bok choy, Sliced
1/2 cup Cauliflower, Cut into small florets
1/2 cup Broccoli, Cut into small florets
1/3 cup Edamame beans, frozen
1 Tbsp Miso paste
1 Tbsp Sesame oil
3 tbsp Soy sauce
225g Tofu Diced
1/2 bunch, leaves Coriander
1/2 cup Bean sprouts
Pour 1 cup boiling water on the dried shitake and let sit for at least 5 minutes. Then slice and remove hard bit of stem, replacing back in bowl with remaining water til ready to cook.
Bring the broth to a rolling boil and then toss in the soaked mushrooms and liquid, porcini powder, fresh mushrooms, garlic, ginger, cabbage, carrot and simmer for 5 minutes
Add bok choy, cauliflower, broccoli, edamame, miso, sesame oil and soy sauce. Bring to a simmer and then remove from heat.
Place tofu, coriander and bean sprouts in a bowl and spoon over soup. Add chilli to taste.
Chana (chickpea) Dahl (Indian curry) – better one for the kids!!
Also a great one when you need to have dinner ready to serve between and around kids sports drop offs…
1 Tbsp Olive oil
1 diced Onion
2 diced Carrot
2 stalks diced Celery
2 cloves crushed Garlic
1 cm diced Ginger
1 tsp Tumeric
1 tsp Cumin
1 tsp Coriander
1 tsp Garam masala
1/2 tsp Cinnamon
1 cup Yellow split peas
1 Canned tomatoes
1/2 diced Eggplant
1/2 diced Sweet potato
1 litre Bone broth
Heat oil and stir fry onion, carrot, celery, garlic and ginger.
Add spices and stir fry for 1 minute.
Add split peas, tomatoes, eggplant, sweet potato and bone broth and bring to simmer.
Simmer partly uncovered for at least 40 minutes. Can be left for 2+ hours on really low to maximise the flavours. Stir occasionally.
Serve with rice, something green like steamed kale or spiralised zucchini and coriander.
Add chilli, a squeeze of lemon and some natural yoghurt as desired.