Bone broth has been used as a healing food for centuries. It has made a comeback in recent years and I always recommend it to my patients as it has amazing health benefits. What’s more, it is very easy to make and keeps well in the freezer.
What is bone broth?
It’s highly nutritious stock made by boiling bones together with vegetables and herbs. The bones are simmered for 24 to 48 hours to extract many valuable nutrients. These include:
• Glycine and proline, two amino acids which are essential for connective tissue formation. They help to build lean muscle, repair joints and ligaments, boost mental performance, protect the skin from signs of ageing, lower inflammation, boost energy, and even reduce cellulite.
• Glutamine and gelatin which heal leaky gut, ie gaps in the gut lining which can give rise to food intolerances and digestive symptoms such as bloating.
• Collagen which protects joins and helps prevent joint pain.
• Minerals including calcium, magnesium, phosphorus and silicon, all of which replenish the body.
• Chondroitin and glucosamine which reduce inflammation and combat arthritis and joint pain.
- 1 Marrow Bone Ask your butcher to cut long ways and then in half
- 1 large Onion Chopped
- 1/2 cup Apple Cider Vinegar
- 2 tsp Salt
- 1 tsp Pepper
- 2-3 Carrots
- 4 stalks Celery
- 3 cloves Garlic
- Filtered water
In the slow cooker, add all the ingredients and enough water to cover everything. Cook for 8-10 hours.
If you are using the stove, bring to boil, cover and simmer on a low heat for 2.5-3 hours.
SALMON & VEGETABLE STIR FRY
- 1 tbsp Olive Oil
- 1/2 tsp Sesame Oil
- 1/2 tsp Five-spice Powder
- 500 g skinless salmon fillets cut into 3 cm cubes
- 3 spring onions sliced
- 3 Cloves Garlic sliced
- 2 tsp Water room temperature
- 115 g baby corn halved lengthwise
- 200 g asparagus cut into 5cm pieces
- 100 g snow peas trimmed
- 100 g Can Water Chestnuts drained
- 1/3 Cup reduced-salt chicken stock preferably home -made chicken stock
- 2 tbsp Oyster Sauce
Heat the oils and five-spice powder in a wok over high heat. Add the salmon and stir fry for 3 minutes or until browned. Remove from the wok.
Add the spring onions, garlic and water to the wok and stir-fry for 2 minutes.
Add the baby corn, asparagus, snow peas, water chestnuts and combined stock and oyster sauce to the wok.
Cook until the vegetables are bright green and tender.
Return the salmon cubes to the wok and cook for 1 minute or until heated through.
BASIC 15 MINUTE STIR-FRY
- 300 g Lean Protein of your choice Seafood, chicken, beef, lamb, tofu
- 2 Cups Vegetables of your choice finely sliced
- 1 tbsp Ginger Fresh and finely sliced
- 1 tbsp Garlic Minced
- 1 Chilli, finely sliced Optional
- 1 tsp Tamari wheat free tamari- no added sugar
- 1 Squeeze Lime juice Optional
Heat wok or pan.
Sauté meat/tofu, onions, garlic, and ginger in a little olive oil, chilli (optional) and tamari until cooked. Set to one side.
Add firm vegetables such as broccoli, cauliflower and cook for 2 minutes.
Add more watery vegetables such as spinach, capsicum, snow peas, mushrooms, Chinese greens, etc.
Return meat/tofu to stir-fry.
Garnish may include: coriander, bean sprouts, lime juice, sesame oil or chopped nuts.