Acupuncture / Nutrition Squamish
Although bone broth has received a lot of press and attention these days, it has been a culinary and medicinal staple for centuries. Many cultures have, for hundreds of years, focused on bone broth as not only cuisine but also medicine.
Bone broth contains valuable nutrients:
1. Calcium,phosphorus, magnesium: for healthy bones and joints.
2. Gelatin has anti-inflammatory, anti-aging and anti-tumour effects.
3. Collagen for healthy skin, bones and connective tissue.
4. Silicon and other trace minerals for electrolytes.
5. Joint healing Glucosamine and chondroitin sulphate.
6. Gut healing amino acids: proline, glycine, and glutamine.
Additional Bone Broth Benefits:
Assists in digestion
Helps the liver detoxify
Helps joint and muscle pain
High in minerals
Boosts Immune system
Helps repair and grow bones
Promotes good sleep
Good for hair and nails and skin
How to make Bone Broth
*I must emphasize that the most important aspect of the broth-making process is to make sure you’re getting as high-quality, grass fed organic bones from pastured animals.
Keep in mind that the more gelatinous the broth, the more nourishing it will tend to be. The collagen that leaches out of the bones when slow-cooked is one of the key ingredients that make broth so healing.
4-6 lbs bones from pastured beef, bison, pork, or lamb (You can also make wonderful bone broth from chicken or fish).
A scoop of fat- coconut oil, butter or animal fat for roasting.
2-3 Carrots sliced thick2-3 celery sticks sliced thick1 onion sliced thick 2 Tablespoons apple cider vinegar – essential to leach mineral out of the bones and maximize the mineral content in your broth.
2-3 bay leafs (optional)
1 head of garlic (optional)
Rosemary or thyme or sage for more flavour (optional)
1. Rinse and clean the bones with water.
2. place bones and cut up celery, onion, carrot and optional spices into a roasting pan and drizzle with animal fat, butter or coconut oil.
3. Roast the bones with the garlic at 400F for 45 minutes to an hour, turning once, until they are well-browned. This ensures a good flavour in your resulting stock.
4. Add the bones and the pan scrapings to the slow cooker along with the garlic and bay leaves. TIP: *egg shells can be added to the broth for more calcium content.
5. Slow cook for 24 hours or longer
6.When the stock is finished simmering, allow to cool, and filter through a fine mesh strainer. Refrigerate until chilled. Once chilled, the stock should set like gelatin, and the fat should rise to the top.
7. Pick off the fat and reserve it for cooking.
8. Scoop out the gelled stock and reheat to serve straight or to use for a recipe in soups or stews. Store extras in the fridge for a week or so, or freeze in freezer bags, mason jars, or ice cube trays.
EGG DROP SOUP RECIPE (Using Bone Broth)
• 4 cups chicken broth or beef bone broth
• 2 Tbsp Arrowroot starch
• 1 clove garlic, finely minced (or ¼ tsp garlic powder)
• ½ tsp fresh ginger, finely minced (or a pinch dried ginger)
• 2-3 Tbsp coconut aminos
• 3 eggs
• 2-3 green onions, thinly sliced (for garnish)
• salt and pepper, to taste
1 In a small bowl, whisk together eggs. Set aside.
2 In a medium pot, whisk together broth, arrowroot, garlic, ginger, and coconut aminos. Heat over medium-high heat and bring to a boil. When soup reaches a boil, turn off the heat.
3 Slowly pour the beaten eggs into the soup. Let the soup sit 2-3 minutes for the eggs to finish cooking. (If you need more heat, feel free to put the pot back on a low-heat burner for a few minutes). Garnish with green onions, if desired.
Other ingredients you can add- thinly sliced carrots, celery, bean sprouts, radish etc. Enjoy!
The elderberry is a medicinal fruit that has been used for centuries for its potent anti-bacterial, anti-viral, and anti-inflammatory properties. Hippocrates recognized the elderberry’s powerful healing properties as early as 400AD. Elderberry was also popular with Native American tribes, as well as people in Northern Africa, Asia and throughout Europe.
Used for its antioxidant activity to lower cholesterol, improve vision, boost the immune system, improve heart health and for coughs, colds, flu, bacterial and viral infections and tonsillitis. Elderberry juice was used to treat a flu epidemic in Panama in 1995.
Elderberry contains a unique compound called Antivirin that can help protect healthy cells and inactivate infectious viruses.
Studies show that consuming black elderberry in concentrated form may be beneficial to help boost the immune system at times when it may be weakened, such as when suffering from a cold, flu or other viruses.
Elderberry is an effective alternative to the standard over the counter cough/cold /flu medicines and can help:
1. break up mucous
2. relieve congestion
3. eliminate coughing
4. soothe an upset stomach
5. reduce earaches
6. induce sleep during a fever.
ELDERBERRY ICE POPS RECIPE (kid – friendly)
These delicious elderberry ice pops are packed with antioxidants, vitamin C, iron, potassium, and vitamin B6 and are perfect to combat a flu or cold.
1. 6 scoops Flora elderberry crystals
(@florahealthy makes the best delicious and easy to dissolve elderberry crystals)
2. 2 cups of water
3. 1 Tbsp raw honey
4. Handful of frozen blueberries5. 2tbsp lemon juiceBlend all the ingredients and pour into popsicle molds. Enjoy!
ELDERBERRY GUMMIES RECIPE
Elderberry Gummies are a great way to get in some gut-healing nutrients, and flu busting antioxidants.
- Place lemon juice and blueberries and elderberry crystals in a blender and blend on high until completely mixed. Pour into a saucepan.
- Add the honey and gelatin and whisk together. You will have a thick paste. Turn the heat on low, and continue to whisk the mixture for 5-10 minutes, until it becomes thin and everything is incorporated. Take off the heat.
- Pour into silicone molds or a small baking dish. Set in the refrigerator for at least 1 hour to firm up.
- If you used a small baking dish as a receptacle, cut into bite-size squares. Otherwise, remove gummies from their molds and enjoy!
Limes, have the scientific name Citrus Aurantifolia, and have been well known for its medicinal properties and uses in the treatment of various ailments for ages. Limes are grown on trees that flourish in tropical and subtropical climates. They were thought to originate in Southeast Asia and made their way to the New World with Columbus on his second voyage in 1493. Due to its unique flavor, the lime fruit is widely consumed all over the world and has various culinary and non-culinary uses. It is also used in the preparation of various cosmetic and health products. Extracted from lime’s peel or skin, lime essential oil is extensively used in aromatherapy and perfumes.
Limes are an excellent source of vitamin C, vitamin B6, potassium, folic acid, flavonoids and antioxidants.
kaempferol is the flavonoid found in limes which has been shown to stop cell division in several cancers.
Limes also contain a compound, called limonoids, can help fight lung, breast, stomach and colon, skin, and mouth cancers.
Limes contain powerful anti-microbial and antibiotic properties to fight infections.
Scientists noted that in several West African villages where cholera epidemics had occurred, lime juice included in the diet protected against cholera. (a deadly bacteria-activated disease).
AVOCADO-LIME SALSA RECIPE:
1 avocado chopped
Handful Chopped cilantro
2 Chopped Roma tomatoes
1/4 Chopped onion
2 tbsp olive oil
1 Freshly squeezed lime
1-2 cloves Chopped garlic
1 jalapeño chopped (remove seeds to make it less spicy )
1. Finely chop and Combine all ingredients. Add a pinch of salt to taste.
TIP: To extract the maximum amount of juice, make sure the limes are at room temperature, and firmly roll them back and forth under your palm a couple of times – that helps to break down some of the flesh’s fibres.
Stevia is a plant that originates in South America and has been used for over 1,500 years as a culinary herb. The leaves of the stevia plants are naturally sweet and can be dried and powdered into a pure sweetener that is about 150X times sweeter than sugar.
One of the main features of stevia is the fact that this herb has virtually no calories and is a zero on the glycemic index. This means that it doesn’t spike blood sugar levels or impact the blood sugar in deleterious ways. (An excellent choice for a someone with type 2 diabetes).
Using stevia as a sweetener will protect from candida overgrowth because it is sweet without glucose in it, so the fungus will starve to death
Stevia promotes oral health because it has been found to have antimicrobial properties. This can help maintain a healthy mouth by reducing your risk of cavities, tartar build up and gingivitis.
Substituting regular sugar with stevia can help improve the nutritional profile of your favorite food and beverages, allowing you to enjoy them regularly without causing health problems, or weight gain.
CREAMY MINT CHOCOLATE ICE CREAM (non dairy) – 2 servings *
1 frozen banana
1 frozen ripe avocado
1/4 cup full fat coconut milk
(optional) 2 drops liquid stevia or powdered green leaf stevia
1 tbsp vanilla extract
1/2 cup fresh mint or 1/2 tsp mint extract
2 ounces dark chocolate chips / or chopped dark chocolate bar (dark 70%-95% cacao)
1. Blend all ingredients in a vitamix or high speed blender.