Nutrient Spotlight: Bone Broth
By Denise Goitia
As the rains return and the seasons change, so too returns cold and flu season. Cross-culturally, bone broths have not only been the basis for traditional cooking, but have helped restore ailing people back to health. Bone broth has been recommended to treat a range of ailments from aging skin to asthma to irritable bowel syndrome.
|Bone broth at Three Stone Hearth.|
In addition to providing structure to the body, bones are rich with minerals, collagen, gelatin and fatty acids. In traditional broth-making, long cooking times with a bit of acid like apple cider vinegar help draw nutrients from the bones and into the broth.
Consuming a mineral-rich diet is necessary for almost all biochemical reactions in the body. Minerals are vital to cellular absorption and proper nerve function. They support the immune system and the organs of elimination.
Dr. Francis Pottenger discovered that similar to the colloids in raw vegetables, the gelatin in bone broth is a hydrophilic colloid, meaning that it attracts liquids such as digestive fluids (enzymes, etc.) making it easy to digest and assimilate. The nutritional protocol used in the GAPS (Gut and Psychology Syndrome) diet relies heavily on broth to heal the lining of the digestive tract by removing difficult to digest foods and replacing them with nutrient rich, soothing broth. This way of eating has healed severe mental illness and has restored digestion for many now able to eat previously avoided foods.
Traditionally prepared bone broth has been a cornerstone of the business at Three Stone Hearth. Our long-simmered broths are rich with gelatin and packed full of minerals. When you are feeling under the weather, enjoy a bowl steamed with ginger, garlic and finished with lemon, or try this recipe that also features our delicious immune-boosting kimchi.
Denise Goitia is a staff member of Three Stone Hearth and Nutrition Educator in Berkeley.
Ginger-Garlic Broth with Grassfed Beef, Buckwheat Soba Noodles, and Kimchi
By Jessica Prentice
Yield: 2 generous servings (~3 cups each)
Total preparation time: 30 minutes
Delicious and wonderful any time, this is also a perfect recipe for fighting a cold. The broth is nourishing and healing, the soba noodles are comforting, the garlic and ginger are antimicrobial and clear your nasal passages, and the lactobacilli in the kimchi supports your healthy gut! It always helps me feel better.
6 quarter-sized slices of fresh ginger root
1 large clove of garlic
1 qt. Three Stone Hearth beef bone broth
1 Tbsp. tamari (or other soy sauce)
1 Tbsp. mirin (rice cooking wine) or cooking sherry
¾ lb. grass-fed flank steak
8 oz. buckwheat soba noodles
salt and pepper
1 Tbsp. toasted sesame oil
1/3 (or more) cups Three Stone Hearth Spicy Kimchi
- In a small pot, combine the ginger, garlic, beef broth, tamari, and mirin. Bring to a simmer, covered, and cook over low heat while continuing to prepare the soup.
- Bring a large pot of salted water to a boil for the soba noodles.
- Sprinkle the steak with salt and pepper on both sides.
- Heat a cast iron or stainless steel skillet over medium-high heat. Add a bit of olive oil or other oil to the pan, and when the oil is hot, add the steak.
- Sear until the underside is just browned (about 3 minutes) and then turn over and cook on the other side another 3 minutes. The idea is to sear and brown the outside of the steak while keeping it pink (rare) in the middle, as grass-fed meat becomes tough when overcooked (it will cook a bit more when you pour the hot broth over it). You can also grill or broil the steak if you prefer-just don’t overcook it!
- Remove the steak to a cutting board and allow it to rest while you finish cooking.
- Add the soba noodles to the salted boiling water and cook, stirring occasionally, until just al dente, about 7 minutes.
- When the soba noodles are cooked, pour them through a colander and rinse with cool water to remove excess starch. Toss the noodles with the toasted sesame oil.
- Remove the ginger slices from the ginger-garlic broth and taste it. Add salt and pepper to taste.
- Slice the steak across the grain into thin strips, about 1/8 inch thick and 2-4 inches long.
- In a large bowl, put a generous portion of soba noodles, then put strips of steak over the noodles, and ladle plenty of hot broth over it.
- I like to put my Kimchi right in the soup, my partner prefers to eat the Kimchi on the side.
- Serve with chopsticks and a large spoon.
Copyright 2010 Jessica Prentice