Bone Broth: Austere, Satisfying and Chock Full of Benefits!

March 29, 2013 § Leave a comment

A few months back my sister Kiona absently mentioned that she was cooking some bones on the stove, as we chatted on the phone. Kiona lives an ocean swept sun soaked bohemian lifestyle in northern California where she is a nurse midwife in training. My youngest blondest valkyrie of a sister is also the most up-to-date person I know, when it comes to health/nutrition/beauty. She is my reference person, and my trend allerter, so I should have taken note immediately.

Although passingly intrigued, sister stuff took over, and I quickly forgot the image of Ki in an apron boiling salty bones in Grandma Gigstead’s old avocado hued crock pot, as she vigorously esposed the myriad health benefits of this charmingly  archaic practice. Then not long ago, my friend Havy, mentioned that her super in-the-know sister Jordana (another glamourous hippie sort) was also boiling bones regularly as part of her health and beauty regimen. Always on the lookout for new and healthy ideas for Komi Organics, I decided it was time to sit down and do the research. As it turns out bone broth is amazing, and every (non vegan) should be drinking it!

Bone broth is predominately noted for its ability to heal the gastrointenstinal tract (thus eliminating allergies), and its ability to strengthen the immune system. This simple, yet practically magical liquid is reported to boast the following:

  • Bioavailable macro and micro minerals: Calcium, magnesium, phosphorus, silicon, sulphur, flouride, boron and zinc
  • Peptides-healing amino acids and natural antibiotics
  • Glycosaminoglycans: : chondroitin and glucosamine and hyaluronic acid for muscle and joint health and skin
  • Gelatin and collagen for joint and skin health as well as digestion.
  • Amino acids: Glycine, proline, hydroxyproline which are important to detoxification.
  • Omega 9s (promote healthy anti-inflammation response and lower cholesterol)
  • Vitamin A  for intestinal tract tissue, skin and eye health, and vitamin K2  for blood clotting and liver enzymes
  • Easily digestable protein

Simple Bone Broth Recipe (Recipe courtesy of the website Balanced Bites)

This recipe make approximately 64oz of broth depending on how much water, how much you reduce the broth and how strong you like the flavor to be.

4 quarts of filtered water
1.5- 2 lbs of beef knuckle bones or marrow bones (or any other kinds of bones – especially oxtail, which lends added gelatin and a delicious flavor). Chicken necks are inexpensive and also work great.
the cloves from 1 whole head of fresh garlic, peeled & smashed
2 Tbsp organic unrefined apple cider vinegar
1Tsp unrefined sea salt – or more/less to taste 

Preparation

  • If you choose, you may brown or roast the bones/meaty bones first in a separate pan/pot if using a crockpot, but this isn’t a necessary step. I don’t normally do it because I don’t find it enhances the flavor – and it saves dishes. You can choose to brown them in bacon fat or coconut oil before putting them into the water in the next step.
  • Place all ingredients in a 6 quart crockpot and set the heat to HIGH.
  • Bring the stock to a boil, then reduce the heat setting to LOW.
  • Allow the stock to cook for a minimim of 8 hours and up to 24 hours. The longer it cooks, the better!
  • Turn off the crockpot and allow the stock to cool.
  • Strain the stock through a fine mesh metal strainer and throw away what you skim off.
  • Place the cooled stock into glass jars for storage in the fridge (for up to a few days) or pour into freezer-safe containers for later use. (You can freeze it in ice cube trays and defrost a few at a time!)
When the broth is fully cooled, look for a gelatinous consistency. That means your broth is gelatin-rich! At times, a longer or very hot simmer may break down the gelatin and your broth won’t appear gelatinous. That’s OK! The minerals are still there.
Kiona Rose on Pleasant Ridge Farm
kiona

 

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Early Spring Menu

March 5, 2013 § Leave a comment

Hi Everyone, i’d like to announce the new “Early  Spring” menu, which will be in effect from now until the end of April…minor changes should always be anticipated due to popularity (i’ll pull a dish if not well received) and availability of ingredients.  Sometimes i’ll switch it up to provide a little respite from monotony. Kids do tend to like predictability in meal choices, so hopefully two months with the menu will be the right amount of time. If anyone is feeling restless with the length of this menu, let me know, as I aim to please.

  • Black bean, black olive and cheddar enchiladas, with lots of fresh cilantro and cumin- Spinach and red onion added for extra nutrition. Tortillas are made of soft corn, making this a naturally gluten free dish.
  • Mashed avocado with sea salt and fresh lemon- A mild accompaniment to the above. Avocados are a great source of Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids.
  • Three cheese Lasagna with shitake mushrooms and spinach-Made with whole wheat noodles and lots of cheddar, mozzarella and ricotta cheese from Organic Valley.
  • Rubbed kale salad with mango and citrus honey dressing- Raw kale with a light, tart and addictive dressing.
  • Red lentil soup- Made with red potatoes, carrots, spinach, celery, onion, garlic, ginger and turmeric.
  • Butternut squash- Mashed with honey, cultured butter, Celtic sea salt and fresh black pepper.
  • Cauliflower and cavatelli- This pasta dish is made with bronze cut noodles, cheddar cheese, creme fraiche and fresh herbs. The star of this dish is definitely the cauliflower, a wonderful plant source of choline.
  • Honey baked chicken with mango and curry- Chicken thighs, not spicy.
  • Red miso glazed salmon- Farm raised salmon baked in a slightly sweet sauce with thinly sliced shitake mushrooms.
  • Butter bean salad with orange peppers- Marinated in rice vinegar, fresh lemon, evoo, cilantro, garlic and onion. My favorite dish!
  • Baked lemon broccoli- simple side dish with sea salt and evoo.

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