Bone Broth: 101

Over the past year I have learned a lot about broth and why it is important. Bone broth has always been a staple in traditional food diets, and it is becoming a staple in my kitchen. This simple super food is really easy to make and is full of nutrients!

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Benefits: While there are many health benefits, which I will get to, there are a lot of practical reason to make more broth. For starters, making bone broth is really economical. I often roast a whole chicken (or any bone in meat) and use the meat for a meal, and then use the bones to make broth. I know I will always get two meals, meat and broth. That keeps the price right, while also making sure what I serve is nutritious.

Another benefit of bone broth is little waste. In my broth I add all my kitchen scraps. For example, when I chop up some onions, peel a carrot, or cut the ends of celery, I keep those and add them to my broth. Also, I use the whole animal. This means that the bones, organs, and meat are all being put to use in my kitchen. The easiest way to save and store your “scraps” is to get a freezer bag/freezer safe container, fill it overtime, and store in freezer. In my bag I add both bones and veg. We are only a two person household, so it might take us a week or two to fill it enough to make broth.

Wellness: As I have mentioned, bone broth is exceptionally nutrient dense. Many people have been relieved of their leaky gut through broth due to the gelatin. Some people experience better hair, skin, and nails from the collagen. Broth is loaded with minerals like magnesium, phosphorus, and calcium. People have even linked broth to helping diseases like arthritis, autoimmune disorders, and gut diseases. As you can start to tell, broth can be a whole body treatment from the inside out.

Besides all of the wonderful health benefits, a really obvious benefit is that broth makes people feel good! There is a reason when you’re sick all you want is chicken soup. Broth is soothing, warms you up, and is a real comfort food. (Are you wanting some bone broth yet?!)

Adding broth to you diet is absolutely easy and is something you can enjoy. Since adding it to my diet, I can honestly say it is something I crave when I don’t have it. It starts my day, and often closes it as well. If you have been wondering about bone broth, here is your message to try it! You will not regret it!

Looking for more: I haven’t learned everything about broth from my own experience. Over the past year I have learned a lot about broth form many other people. Here is some links to website, articles, and videos that have taught me what I know about broth!

Nourishing Broth: An Old-Fashioned Remedy for the Modern World by Sally Fallon MA and Kaayla T Daniel, PhD, CCN 

Can Broth Help Us Maintain a Healthy Weight? A Study on Glutamine and the Microbiome Suggests It 

Bone Broth and Health: A Look at the Science — Kaayla Daniel, Ph.D., CCN (AHS14)

Bone Broth for Health Building: Nourishing the Liver and Kidneys
By Cindy Micleu, MTCM, LAc.

Monday Mission: How to Make your own Homemade Chicken Stock/Broth

Wellness Mama

The Healthiest and Best Bone Broth (plus video!)

 

*Although I believe broth has brought me wellness; this post, myself, nor broth, is intended to diagnose or treat individuals . Always check things out with your physician to be sure it is right for you!

 

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Kale Salad & Maple Vinaigrette

Kale has been a favorite of mine for some time now. Not only is it a super food, but it really is versatile. It can be consumed cook, which is usually how I prepare it, or you can eat it raw. A kale salad is my personal choice for raw kale feasting, and the maple vinaigrette is the perfect fall pairing! While kale can be slightly bitter, the maple vinaigrette is sweet with a little sour. I added some Granny Smith apple and chopped pistachios for layers of texture. Let’s dig in!

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Kale Salad & Maple Vinaigrette

Ingredients

  • 1 bunch of Kale- Any kind will do, but I used curly kale
  • 1/2 Granny Smith Apple
  • 1/8 cup of chopped pistachios

Maple Vinaigrette

  • 2Tb pure maple syrup
  • 2Tb apple cider vinager
  • 1/2 Tb Dijon mustard
  • 1/4 cup olive oil
  • salt and pepper to taste
  1. Be sure to wash the kale throughly! Especially if you get yours from the farmers market like I do. It usually isn’t pre washed like the stuff you get from the grocery store. I do a cool bath with a splash of white vinegar.
  2. While your kale is washing up, you can chop up your apple and pistachios. I like to leave the peel on the apple for the bright green color!
  3. Once your kale has taken a bath and is throughly dried you can chop it up. I chop in bite sized pieces and don’t include the stem. You can choose to leave the stem, but I find it can be hard to chew.
  4. Take all you dressing ingredients and wish them together in small dish. Taste for salt and pepper!
  5. Once all your ingredients are prepped, layer the salad up your way! I love to start with some kale, add my chopped apple and sprinkle the pistachios around. Pour on the dressing and your ready to enjoy!

This salad could be a great side dish, light lunch, or protein packed dinner if you add some grilled chicken. I didn’t add any blue cheese, but I totally feel a good handful would be delish in this salad! I love this salad and love how versatile it is. I swear it is the power of the kale. (;

*Also, My measurements are approximate. You can certainly add more or less of something to make this salad you own. Enjoy!!