The following recipe is for a bare-minimum broth—not for a soup stock, which would include onions, carrots, celery and spices. It contains only three ingredients: bones, water and vinegar. The vinegar is there to help pull more minerals out of the bones.
The broth can be made from meat, poultry and fish bones or from seafood shells. It is best to use bones from pastured farm animals, free-range poultry and wild-caught fish.
Make a habit of cooking bone broth. In preparation, save bones and shells from foods you eat and collect them in a plastic bag in your deep freezer. When you have accumulated enough to fill half of a large pot, it is time to make the broth.
You can prepare this broth on the stovetop at the lowest possible heat setting or in a slow cooker (such as a Crock-Pot). Either way, slow cooking gets every drop of nutrients out of the bones.
Bones from meat, poultry or fish, or shells from shellfish
1/3 cup (80 ml) vinegar, preferably raw unfiltered apple cider vinegar
1. Fill a stockpot about halfway with bones.
2. Add water to cover plus a little more.
3. Add the vinegar and bring to a boil. Skim off and discard any foam that forms on top.
4. Cover and simmer over the lowest possible heat for 12 to 24 hours.
5. Pour the broth through a strainer or colander into another large pot and discard the bones.
6. Strain the broth again through a cheesecloth-covered strainer to catch any small particles that might have
made it through the first time around.
7. Divide the broth into containers. Store for up to a week in the refrigerator or up to a year in the freezer.
If you are keeping broth in the refrigerator, be sure to boil it before you consume it. Drink the broth as a powerful mineral tonic—heat it up and flavor it with salt, pepper, chopped fresh herbs and scallions. You can also fill an ice cube tray with the broth and then use a cube or two when cooking greens or sauces. Use bone broth instead of water when cooking grains or making a soup.
Benefits of bone broth
Indulgences over the holidays, especially of the sweet and spirited kinds can lead to a depletion of our mineral reserves. And that in turn can lead to susceptibility to colds and flus in the New Year.
Bone broth is known to provide easily absorbable minerals and trace minerals.
In addition it contains glucosamine and chondroitin, which both support the cartilage that acts as a cushion between the bones in our joints. Glucosamine and chondroitin may be helpful in cases of osteoarthritis.
Bone broth nourishes all body parts that contain collagen. These include skin, bones, muscles, blood vessels, intestines, corneas, mucus membranes, connective tissue, tendons, ligaments and intervertebral discs.
It also contains glutamine, an important fuel for cells in the immune system, small intestine and kidneys. Therefore, it fortifies us in combating colds and flus and supports kidney as well as adrenal health.
Are you reading too fast?
You have heard me talk/write about the importance of slowing down in the winter to restore and preserve life force, how it is OK and in fact beneficial to sleep more and to really hone your favorite way of chilling.
The other day I stumbled upon an interesting article on the merits of reading novels. As it turns out, there is a Slow Reading Movement going on out there. And SLOW READING is defined by “uninterrupted reading for 30 minutes or more”. SLOW READING reduces stress, improves concentration, boosts memory and deepens your ability to think, listen and empathize.
Reading novels as opposed to reading non-fiction books can help you become more compassionate by better understanding the emotional patterns, mental states and belief systems of your fellow human beings and might make you a better listener as well.
This is sharply contrasted with reading short bits and pieces as in SMSs, tweets, FB posts and constantly switching from one medium to another, even reading a webpage were you need to move your eyes around pictures, watch short videos or listen to sound snippets. Apparently, all this has been found to lower comprehension and cognitive function.
While the fast and short ways of communication have their place and will not go away, how about balancing off their detrimental mental affects by settling in with a good book or two this winter season? Set yourself up with a cozy cup of tea and lose yourself in the mystery of a different time period, the lifestyles of citizens in far away places or the intricacies of human interactions in a foreign culture. I hope you will heed my advice and truly enjoy reading your next book! And it will be an even better experience now that you know that it is most beneficial for your mind. Never again will you think of reading as a waste of time or an indulgence you cannot afford because of your busy schedule.
A book that I just finished reading and totally loved is Elizabeth Gilbert’s “The Signature of All Things”
Energize your body and mind by making smart food choices
Discover the 7 principles of how to
· use food to support your daily activities
· prevent dips in energy and concentration
· boost motivation and clarity of mind
· eat for blood sugar balance and weight loss and
· make food your friend and not your foe.
The complete schedule of FREE kick-off lectures in the Hudson Valley:
Sunday, January 11 @ 12:00 noon – 1:30 pm @ BEACON FARMERS MARKET
Red Barn, second floor, Long Dock Drive
Beacon, NY 12508
Wednesday, January 14 @ 6:00 – 7:30 @ pm INNER BEAUTY SALON & SPA
460 Freedom Plains Road (Route 55)
Poughkeepsie, NY 12603
Thursday, January 15 @ 1:00 – 2:30 pm @ NATURE’S PANTRY
436 Blooming Grove Turnpike
New Windsor, NY 12553
Saturday, January 17 @ 11:00 am – 12:30 pm @ HEART AND SOUL
500 Main Street
Beacon, NY 12508
Wednesday, January 21 @ 6:00 – 7:30 pm @ BUTTERFIELD LIBRARY
10 Morris Avenue
Cold Spring, NY 10516