Winter Wellness


BONE BROTH WINTER IMMUNITY

The BEST way to ensure your immune system stays strong through winter is to ensure your gut health is optimal.

Gut health is multifaceted and it relies on firstly loads of organic nutrients and a good wholefood diet to feed and cultivate the good gut flora and also requires a reduction in pharmaceutical use, alcohol, sugar and wheat and in some cases dairy.

The best way to boost our gut health through winter is to include the super nutrient dense ingredient, that is bone broth whenever possible.

You can include bone broth into your diet by way of

  • A cup of warm broth in the morning or evening

  • Including grass fed meat with bones in cooking such as organic chicken soup and stews

MY FAMOUS BONE BROTH RECIPE – BEEF

For chicken bone broth - make sure its organic, ask for the feet and necks for good thick bone broth, same recipe just swap in the chicken and you don’t need to bake the chicken carcas.

2 chopped carrots

1 leek

1 onion

500gm grass fed beef bones

herbs to taste

salt and pepper

3 tablespoons apple cider vinegar

3-4 litres filtered water

4-6 cloves of fresh garlic

Roughly chop vegetables, you can use any vegetables you have leftover that are looking tired, feel free to vary the above recipe to the vegetables you have around.

Cook the bones on 180 degree oven for 30 minutes

Add cooked bones to slow cooker, throw in remainder of vegetables, add apple cider vinegar and water and place slow cooker on low for 18 hours.

If this is your first time making bone broth then perhaps reduce down the time so the taste isn’t so strong, if you like the beefy flavour then you can continue on the slow cooking for longer, 24 hours.

GETTING BONE BROTH INTO THE KIDS

Brothsicles

In summer I make these for my kids all the time

1 banana

3-4 cups almond milk

1 tablespoon cacao powder

1 tablespoon of maple syrup

3 tablespoons bone broth

place all ingredients into the blender and blend until a smooth consistency

pour into ice block moulds

References

https://www.louisehay.com/18-amazing-health-benefits-bone-broth/

https://www.staraniseorganic.com/stock

Emily Yates

Naturopath

0414 071 314

emily@emilyroseyates.com

3/191 Bronte Road, Queens Park NSW 2022

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