Are you slowly transitioning to a more wholefoods diet?
Does the idea of cooking your own nutrient-dense foods seem out of reach or too complicated?
It took me a while to fathom, that I could successfully cook my own nutrient dense goodness, all on my own… I hope this post will give you an incentive to start receiving the numerous health benefits of your own home-made bone broth and meat or fish soups and stocks.
The number of times I’ve passed on this recipe, deserves a post right there. Bone Broth is very healing!
Bone Broth Benefits
- One of the most inexpensive and nutrient dense foods
- Tastes good, easy to add to many dishes such as soups, stews, stir-frys, smoothies!
- Boosts your immune system
- Improves your digestion
- Source of calcium, magnesium, phosphorus
- Supports joint health, hair, skin and nails (high in collagen)
- Supports connective tissue, reduces cellulite (high in amino acids)
- Healing during illness, particularly if loss of appetite
- Treats a leaky gut
- Helps overcome food intolerances
It’s important to distinguish stocks versus broths! The bones, connective tissues, and amino acids in the meat stock are what heal the gut. Whilst bone broth is full of minerals, but is also high in glutamates, which most people with digestive disorders will not be able to tolerate, so it’s important to start slow! Meat stock should be cooked no longer than 3 hours on the stove, and bone broth is cooked for 24+ hours. There’s a huge difference in the healing elements of each. Bone Broth is considered an advanced food in the GAPS diet. See more here, on the differences between stock versus broth.
Yes! A long wait, for your bone broth to be born.
Now, before we get too carried away on the amount of time it can take to turn your pot into this miraculous wonder. I encourage if you are completely new to making your own super healing foods, PLEASE start by making a soup first with the same ingredients and shortening the cooking time! In most cases, a lot of foundational healing needs to take place first, prior your broth mode! This approach works, because when you start even contemplating the idea of bone broth, it just seemed a bit overwhelming, let’s be honest! When I started, I had all these questions rummaging around. Can I really make this healing food? Do I need some special equipment? Why so long? And what do you mean, I have been throwing away bones which is high in nutrition? Rest assured, it’s not too complicated – like with any new changes, we just need to make it more inviting!
Are you completely new to fermented vegetables?
This is a super easy way to introduce them into your diet. The sweetness of the carrots neutralises the acidity which is not a pleasant taste for some people, therefore a more added bonus!
It’s important to start incredibly SLOW with fermented foods, a little goes a long way!
Notice if there are any reactions at first (start with 1 teaspoon per day) and if there are no unpleasant reactions, then that’s a good indicator you are ready for some more!
The combination of these ingredients gets your taste buds going! It also leaves you feeling full and releases energy into your body at a slower rate compared to freshly squeezed juice! This is a prime example of Rua Nutrition improvisation style – utilising the ingredients you have in your own home, whilst aiming for a tasty, creamy, low-sugar “Go To” meal or snack!
- 1 handful of spinach
- Sprinkle of coconut flakes
- 1 kiwifruit
- 1 tsp crushed flaxseeds
- Pinch of cinnamon
- ¼ cup coconut water to mix
- 3 Tbs avocado
Throw all ingredients into your blender and mix to your desired consistency, using coconut water and still water if required.
~Super tasty and creamy!