Who loves coming home to a ready made meal that has infused the house with decadent smells? Being a working and studying mum, I am a big fan of slow cooker meals.
I have always raved about bone broths. Why? Because they are sooo nutritious! Yes, I admit it is not always the most attractive substance and basically consists of a brown liquid containing globs of gelatinous and fatty material, but don’t be put off! Let me entice you with five ways bone broths work their magic…
1. First and foremost, our immune systems benefit from calcium, magnesium, phosphorus and other trace minerals, which are easily absorbed from bone broths.
2. Bone broths facilitate digestion by attracting digestive juices to food in the gut. This is so beneficial in rebuilding the gut! Gelatin and collagen play a very important role in this process, restoring a healthy mucosal lining in the stomach.
3. It’s great for arthritis and joint pain because of the rich source of glucosamine and chondroitin.
4. Glycine (an inhibitory neurotransmitter) is predominant in broths which combats stress and inflammation. Just perfect for a deep sleep!
5. Bone broths contain loads of gelatin and collagen which support connective tissue – this is great for skin, nails and hair. If you’re interested in making your own bone broth, you can find my instructions here.
I wanted to share with you one of my favourite recipes to help you use a bone broth as a base for a delicious meal.
1 large brown onion, chopped
2 large carrots, chopped into 2cm chunks
2 celery stalks, chopped into 2cm chunks
4 lamb shanks
2 garlic cloves, crushed
400g can chopped tomatoes
1 cup of lamb bone broth
1 cup red wine
1 tablespoon tomato paste
1 bay leaf
a bunch of fresh thyme
1 bouquet garni (looks like a tea bag in herbs section of supermarket)
Place all ingredients in a slow cooker and cook on low for eight hours.
Sprinkle with gremolata when finished.
1/2 cup chopped fresh parsley
3 tsp garlic, very finely chopped
Grated zest of 1 lemon
2 tsp extra virgin olive oil
sea salt to taste
Serve with mashed potato, quinoa or brown rice and lots of green vegetables.
About Gina Rose Urlich
Gina is a Brisbane-based clinical nutritionist and lover of wholesome food with a real passion for using the power of nature to heal the body. Gina is a practitioner specialising in women’s health, including hormonal issues and fertility.
Naturopaths will often look to the gut when determining the origin of many types of disease. Prebiotics by definition is foods or ingredients that selectively promote the growth or activity of beneficial microorganisms (gut bacteria), and are different to the bacteria themselves called probiotics. Prebiotic foods in this recipe include; onion, garlic, asparagus, chickpeas and the vegetables in general. Promoting the growth of beneficial intestinal bacteria has flow-on effects to improve digestive function, the immune system, mental health, skin health and almost every aspect of health.
Autumn is approaching and the change of season can sometimes be a challenge to our health. Give your immune system the best chance of staying in good shape by adding these quick and easy immunity gummies to your day.