Tagged as: recipes

Step Away from the Juicier, Grab Some Bone Broth

It’s the newest thing in healthy eating, but your grandmother probably knew all about it. She most likely had a full pot simmering on the back burner.

Bone broth- some folks call it stock- is the first new big health craze of 2015. The trend has been quickly gaining traction all over the world, and is now right here in Colorado.

What is it? Exactly what it sounds like. Broth made from animal bones. Used as stock in soups and stews and other recipes, you can buy it ready made at some grocery stores, online, or at Denver area restaurants. And yes, you can make it at home.

What can bone broth do?

• Reduce joint pain and inflammation. The glucosamine and chondroitin in bone broth can encourage the growth of new collagen, help repair damaged joints, and reduce pain and inflammation.
• Help with bone formation. You’re drinking (or eating) what’s basically bone in liquid form. Calcium, magnesium, collagen, and phosphorus. They all help bones to grow and repair and are the perfect way to fight osteoporosis.
• Support skin, hair and nail growth. The collagen and gelatin in bone broth support hair growth and help to keep nails strong.
• Relieve stress. Amino acids in bone broth can be very calming. (and can help you sleep).

Three Boulder fooderies- Fresh Thymes, Blackbelly and Cured- have jumped on the bone broth bandwagon are preparing and selling broth by the bowl or cup or by the quart.

http://denver.eater.com/2015/1/21/7861995/bone-broth-trend-crashes-into-boulder-with-three-new-options

You can make your own bone broth at home- it’s pretty simple. Even though it has to simmer for hours, it only takes a few minutes to get it started.

The most important thing is to get high quality bones. Wild, grass fed, organic, or at least all natural chicken, beef, pork or fish bones. Remove the meat and put the bones in the pot, cover with fresh water, add a splash of apple cider vinegar (to help extract the minerals from the bone). Now simmer for 3-24 hours. Or, put it in a slow cooker.

Make it better by adding any or all of the following: garlic, onions, vegetables like carrot and celery and herbs. When it’s done, strain out the bones and vegetables and divide the broth into usable potions. It will stay good in the fridge for about 5 days and in the freezer for months.

Here’s a how to guide: http://wellnessmama.com/5888/how-to-make-bone-broth/
And, a video: https://www.youtube.com/watch?v=2fmSfaORNq0

More Great research

https://www.cognitune.com/bone-broth-benefits/

Jason Stone

Icelandic Fitness

Benefits of Cold Water North Atlantic Fish

Many Americans shy away from eating fish. What Americans don’t realize is how much they’re missing. Fish, especially the North Atlantic fish, such as cod and salmon have amazing health benefits.

7 reasons to eat North Atlantic fish are:

  • Improve your heart health with the omega-3, vitamin B-12, and vitamin B-6 found in these fish.
  • Decrease your chance of a heart attack.
  • Lower your bad cholesterol; increase your good cholesterol.
  •  Selenium band B-12 may also protect against cancer
  • Keep your brain healthy and energized. The healthy fats in salmon and cod could help prevent Alzheimer’s.
  • Eating these fish helps balance your mood.
  • Selenium and omega-3 found in these fish are also anti-inflammatory. They can help treat arthritis and migraines.

 

Below are two great recipes I have found for enjoying cod and salmon. Both recipes are courtesy of Whole Foods. My adaptations are in bold.

Baked Cod with Summer Vegetables

icelandic-cod

Ingredients:

· 4 (6-ounce) cod fillets
· 2 tablespoons extra-virgin olive oil, divided
· 3/4 teaspoon fine sea salt, divided
· 1 large tomato, diced
· 1 green bell pepper, diced
· 1 yellow squash or zucchini, diced
· 1/2 cup pitted Kalamata olives, halved
· 4 cloves garlic, finely chopped
· 1/2 teaspoon freshly ground black pepper
· For additional flavor add 1 zested lemon
· Flat leaf parsely will add flavor
Top of Form
Bottom of Form

Method:

Preheat oven to 400°F. Brush cod with 1 tablespoon oil, sprinkle with 1/4 teaspoon salt and place in a 9- x 13-inch baking dish. In a large bowl, combine tomato, bell pepper, squash, olives, garlic, lemon zest, parsley, and black pepper. Sprinkle with remaining 1 tablespoon olive oil and 1/2 teaspoon salt and toss to combine. Spoon mixture over cod and bake until vegetables are tender and fish is just cooked through, 20 to 25 minutes. Serve the cod and vegetables with some of the juices in the pan spooned over the top.

Nutritional Info:

Per Serving:310 calories (120 from fat), 13g total fat, 1.5g saturated fat, 95mg cholesterol,840mg sodium, 6g carbohydrate (1g dietary fiber, 3g sugar), 40g protein

 

 

Ingredients:

· 1 1/2 pound skinless salmon fillets, cut into 1-inch chunks
· 1 zucchini, cut into 1-inch cubes
· 1 red onion, cut into 1-inch squares
· 1 cup button mushrooms
· 1 lime, Juice of
· 1/2 cup soy sauce (I do not use.)
· 1/4 cup honey
· 1 garlic clove, minced
· Salt and fresh ground pepper
· 4 (16-inch) bamboo skewers, soaked in water 1/2 hour
· Basting Sauce
· 2 limes, Juice of
· 1/4 cup honey (preferably creamed)
Method:

Place salmon chunks and cut vegetables in a large flat dish. In a small bowl whisk together lime juice, soy sauce, honey and garlic until honey is dissolved; pour over salmon and vegetables. Season with salt and pepper, lightly toss, cover and refrigerate about 30 minutes. Oil grill and preheat to medium-high. Alternate marinated salmon and vegetables onto soaked skewers.

In a small bowl, whisk together lime juice and honey for basting sauce. Place skewers on hot grill and cook ten minutes, turning once and basting often with honey-lime mixture.
Nutritional Info:

Per Serving:450 calories (170 from fat), 19g total fat, 3.5g saturated fat, 100mg cholesterol,840mg sodium, 34g carbohydrate (1g dietary fiber, 30g sugar), 36g protein

Jason Stone

Icelandic Fitness