In a society filled with the busy-body mentality, human beings tend to feel accomplished when their “plate” of the day is full with errands, work tasks, cleaning and housekeeping, and hopefully some exercise. If we don’t collapse on the couch as evening ensues, exhausted from all of our efforts, then the day wasn’t quite a success. Unfortunately, the one “plate” that doesn’t get a lot of attention is our food. In between tasks, hitting a drive through or buying packaged, processed, food for a quick meal is fast and easy, and seems like a much cheaper option both monetarily and from our “time bank.”
Taking the time to hit the market, filling the cart with a colorful assortment of fruits and vegetables is unattractive to many, and the words “organic” sound expensive. In reality, purchasing these foods which can get prepared and frozen, and yield many meals, saves both our health and time in the long run.
One easy type of meal to focus on which functions as a “one-pot meal,” or a dish that includes vegetables, healing broth, and lean proteins of your choice is bone broth. By preparing bone broth, you have an amazing base to your meals which will last up to a week in your refrigerator, and up to six months in your freezer. You can freeze this broth, and have an instant meal-base at your fingertips, drinking it as is or adding a few spices and simple vegetables. To make the bone broth, you may also buy meats with the bones-in, which will also yield protein for other meals.
For example, the average cost of a whole chicken is nine dollars and contains approximately 12 ounces. Three to four ounces of chicken at a meal is healthy for digestion and metabolic function, which means this chicken will provide three to four meals. By using the bones to make a simple bone broth base, you end up with several quarts of broth to freeze for later use. Comparing this to the lower-end chain restaurant meal, according to Business Insider, your cost on average is twelve dollars, yielding only one meal.
Ancient Healing Properties
The health benefits of bone broth are numerous and have historical roots in healing. In the nineteenth century, bone broth was a treatment for the sick, but as the twentieth century approached, farmers wanted to use every bit of their livestock to feed their families (Wilson, 2016).
Today, bone broth is still considered a healing remedy, and a few key benefits include:
- Repair of jones and bone tissue
- Enhanced immune function
- Antioxidant support
- Improvement of hair, skin, and nails
- Alleviation of acne
- Promotion of fertility
- Post-surgical healing
- Healing of injuries and wounds
- Improved digestive function
- Symptom relief for autoimmune disorders
Perhaps Ralph Waldo Emerson summed up the concept of eating healthy best in his book The Conduct of Life by stating, “Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” Illness is also a cost but food can act as a preventative measure.
Here is recipe you can make if you are feeling a bit under the weather and need some immune-boosting properties and warmth and nourishment for your body. Note the bone broth is made ahead of time and takes time; for increased extraction of nutrients 24-48 hours is sufficient, although this depends on the type of bone you use. The simplicity of this base allows you to add different vegetables and proteins depending on your taste and what you have available:
- 2 tablespoons of ghee or tallow
- 10-15 cloves of garlic (approximately one head peeled and thinly sliced)
- 1 teaspoon of dried thyme or 2 teaspoons of fresh thyme
- 1 quart of bone broth
- ½ teaspoon Celtic sea salt
- ½ teaspoon pepper
- 1 cup white mushrooms, thinly sliced
- ¼ cup thinly sliced chives
- Melt ghee/tallow in saucepan on low heat. Add garlic slices and cook until they become translucent—approx. 3-5 minutes.
- Add thyme and gently stir until fragrant.
- Add bone broth, salt, pepper and all ingredients to simmer for 20 minutes.
- Add mushrooms, garnish with chives and enjoy hot!
*You can add a squeeze of lemon juice for an additional pop of Vitamin C
Here is a pick of mine, and I have added a lean protein source, with celery and carrots. With the flu running rampant, this is a perfect remedy!
Yours in health and fitness,