Thursday, April 19, 2012

Feeling under the weather? Soups & Broths are full of minerals & Vitamins to help healing

Soups and broths can be full of minerals and vitamins and are easy to digest.  They can be an excellent addition to the diet especially when feeling sick, or run down.

Try out these recipes:


Bone Broth

Bone broth is a rich source of nutrients.  It contains protein, cartilage, and minerals.  It especially contains calcium.  It’s easy for the body to digest and tastes good.  Bone broth is inherently calming, consoling and restorative to our energy and spirit. 





Basic Broth Making
  1. Bones:           
v Poultry, fish, shellfish, beef, or lamb
v Cooked bones from a previous meal, with out without skin or meat.
v Use a whole carcass or just parts (good choices include feet, ribs, and necks.
  1. Cold water
v Use cold water
v Use enough to just cover the bones or 2 cups water, per 1 lb of bones
  1. Vinegar           
v Use any kind except white distilled vinegar.  Apple Cider Vinegar is most commonly used.
v 1 to 2 tablespoons or substitute lemon juice for vinegar.
  1. Vegetables
v Optional
v The skins, ends, tops or entire vegetable may be used.
v Traditional choices include: celery, carrots, onions, garlic and parsley, but any vegetable may be used. 

Combine bones, water, and vinegar in a pot.  Bring to a boil and remove any scum that has risen to the top.  Reduce heat to a simmer.  Simmer 6 – 48 hours for chicken, 12 – 72 hours for beef; the longer the better.  To reduce cooking time, you may smash or cut bones into small pieces first.  After cooking, strain through a colander and discard the bones.  If there was meat on the bones, you may opt to keep it in the broth/soup or use for other dishes.  If you wish to remove the fat for gravy, use a gravy separator while the broth is still warm or skin the fat off the top once refrigerated.  Cold broth will gel when sufficient gelatin is present.  Broth may be frozen for months or kept in the refrigerator for about 5 days. 
                       
If desired, you may add vegetables to the broth for 30 minutes for homemade soup. 




B i e l e r    B r o t h 

This nutritious broth is helpful during acute illness or as part of a detoxification/cleansing program. 

Vegetables Needed:
2 medium zucchini
2 stalks celery
clove of garlic
1 cup green beans
chopped parsley
- try adding other vegetables that you may have also, like: broccoli, kale, celery, carrots, chard...etc

Chop 2 medium zucchini, 1 cup of green beans, and 2 stalks of celery into a steamer and steam until soft (about 10 minutes).  Place steamed veggies, 3 cups of steaming water, and a handful of chopped parsley in a blender and blend until smooth (about 1-2 minutes) - the easiest is to use a hand blender so that you can blend right in the pot!.  If you like garlic, a couple cloves may be added as you blend to help stimulate the immune system.
Yield: 2-3 bowls



Soups are great to make in large batches and freeze for when you need them


Information courtesy of NCNM Naturopathic Teaching Clinics, located at 3025 SW Corbett Avenue  •  Portland, OR  •  97201  503.552.1551.  
 

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