This is an original post written by Sarah Wilson and shared on her blog

I asked her if I could use her post today mostly because why re-invent the wheel? Also – I love her, she wrote the foreword to my ebook Fertilise Yourself.  Plus I loved her bits and bobs she shared in her original post.  Most of all I want you to know this is the most hormone boosting, fertility pumping, immune helping recipes you'll ever lay your sweet eyes upon.  I talk about bone broth in my new book – Eat Fat, Be Thin too.  Get on it!

 

I’ve mentioned on twitter that I’ve been making bone broth and some of you asked for the details. And so I oblige!  I’ve become a big fan for a bunch of overwhelming reasons I’ll outline below. Sally Fallon introduced me to the stuff in Nourishing Traditions and since then I’ve followed a community of people who can’t stop raving about it. A lot of nutritionists steer their clients to simply drink bone broth. That’s it. The stuff is so full of good stuff…who needs supplements?

 

Making it is easy and cheap, albeit not very attractive. See the pics below, or this from Sally Fallon when describing the final stages of cooing: “You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t even smell particularly good.”

Nice. But regardless…

I buy the bones from the farmer at the farmer’s market for $2 a bag. But if you’re not near a farmer’s market, your butcher will sell some to you (or give them to you!).

I make a batch and freeze it for soups and stews (in 500ml containers) and also in 200ml serves to drink as a soup, or to use for braising veggies (instead of using oil). You basically use it as you would stock, but it’s richer, more gelatinous and more nutritious.

Here’s a bit of a cheat sheet (if Sally hasn’t scared you off)!

bone broth: the deal

Bone broth is like normal stock but made with big, cheap bones which are simmered for a very long time (24 hours-plus).  At the end of cooking, a stack of minerals have leached from the bones and into the broth that the bones crumble when pressed lightly.

why would you?

Because it is soooo good for you.

1. Our immune systems love it.

It’s rich in calcium, magnesium, phosphorus and other trace minerals, which are easily absorbable, thus assisting the immune system.  Mark’s Daily Apple has a great article breaking down all the nutrients found in bone broth.

2. It’s great for arthritis and joint pain

It contains glucosamine and chondroiton – which help mitigate the deletorious effects of arthritis and joint pain. Rather than shelling out big bucks for glucosamine-chondroitin and mineral supplements, just make bone broth and other nutritive foods a part of your regular diet.

3. It’s a digestive aid

It helps break down grains, beans, legumes, vegetables and meats and is hydrophilic in nature, which means that it facilitates digestion by attracting digestive juices to food in the gut. Bone broths have been used successfully in treating gastro-intestinal disorders, including hyperacidity, colitis, Crohn’s disease, and infant diarrhea.

4. It rebuilds the gut

Chris Kresser says the gelatin in bone broth helps in repairing the integrity of the gut:

“Homemade bone broth soups are effective in restoring a healthy mucosal lining in the stomach. Bone broth is rich in collagen and gelatin, which have been shown to benefit people with ulcers. It’s also high in proline, a non-essential amino acid that is an important precursor for the formation of collagen.”

5. It combats stress + inflammation. 

Which is a boon for AI sufferers. Glycine is an “inhibitory” neurotransmitter, and promotes natural sleep and has a “quieting”, protective antistress action. Read more here.

6. It’s great for thyroid issues

Eating muscle meat with a rich source of gelatin counters the negative effects of methionine, cysteine and tryptophan leading to a more efficient metabolism (healthy thyroid).

7. It’s great for nails, hair and women generally. 

Rich in both gelatin and collagen it promotes bone and joint healing in addition to supporting digestion.It helps to support the connective tissue in your body and also helps the fingernails and hair to grow well and strong.

Also it’s super cheap. I just made 3.5 litres of the stuff and then I got excited and added up how much it cost me…ready…$3.90. By using the bones from leftover roast chickens matched with vegetable scraps you’ve saved, you can whittle that paltry sum down even lower.

Beef Bone Broth

This recipe is mostly taken from Sally Fallon’s Nourishing Traditions.

about 2-3kg of bones (beef marrow, knuckle bones, meaty rib, neck bones – whatever the butcher will give you)
about 3-4 litres of cold water
1/2 cup vinegar
2-3 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
several sprigs of fresh thyme, tied together
1 teaspoon dried green peppercorns, crushed or a tsp black peppercorns


Place the bonier bones (ie not much meat) in a very large pot with vinegar and cover with water. Let stand for one hour.

Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables.

Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking.

Bring to a boil. Reduce heat and add the thyme and crushed peppercorns.

Simmer 12-72 hours.

As Sally says: You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t even smell particularly good.

Strain the lot (you’ll need to use tongs our your hands to pull out the bones) into a large bowl. Let cool in the fridge and then…

Operation Remove Fat Layer.

This is a little grose, but somehow satisfying. The congealed fat on top is usually a good 1-2cm thick and you can literally pick it up in chunks (like ice over a pond) and turf it.

Divide into containers and freeze/eat.




 some things to know:

  • You brown the meatier of the bones in the oven first to 200 degrees C for 45-90 minutes. Lamb/beef bones give better broth if roasted in the oven first.
  • Acid is necessary in order to extract the minerals from the bone. Add some vinegar  to aid in leaching these minerals – in particular calcium -and other nutrients from the bones.
  • The water should be cold, because slow heating helps bring out flavors.
  • Stock will keep several days in the fridge…I mostly freeze it though.
  • Boiled down it concentrates and becomes a jellylike fumée or demi-glaze that can be reconstituted into a sauce by adding water.
  • For more information Nourished Kitchen is a great resource. Ditto Sally’s Nourishing Traditions.

some things to do with bone broth:

* Drink it like a soup

* Make this amazing Wild Mushroom stew (picture above).

* Braise vegetables with it. I use a tablespoon or two instead of oil when doing stirfries.

* Gravy!!!

A sugar-free Christmas! 2 minutes with Sarah Wilson

I've been so blessed to have Sarah's support in recent times.  After all, she wrote the forward for my e-book Fertilise Yourself and she's been a huge blessing in so many ways.  Her I quit sugar ebooks are a brilliant guide that I use for patients, and she's a huge voice (and has a huge heart) to help educate thousands of people because, she's good at it – and people listen because they relate to her experience.  For the wellness industry – this is awesome!

With Christmas just around the corner, and the release of Sarah's fabulous new ebook – the 'I Quit Sugar Christmas Meal Plan' – I've taken a few minutes to ask Sarah some questions about how she will be spending this festive season.

Pork or Prawns?  Pork!

Which recipe from your new ebook will be on your Christmas lunch table?  The Christmas Trifle

Wine: red or white?   Red – and I love deep, earthy, bodacious ones, too.

All I want for Christmas is….. A year of guaranteed sleep.

If I could avoid one thing it's…... The buzz of air conditioning.

Your two line Christmas message:   Find stillness and quiet in the busiest, craziest moments for regrouping and refocusing and making sure you're being the best person you can. Because friends and family deserve it.

To get your very own copy of Sarah's I Quit Sugar Christmas Meal Plan click here!

 

 

I've taken a look through the ebook and man, let me tell you as always, it's awesome.  Get yourself a copy.  You'll have the whole family converted with recipes this good!

I talk a lot about eggs because they are a complete fertile meal, packed in their own little shell.  They are the perfect combination of fats and proteins – and that is a win for healthy hormones (since hormones are made up of fats and protein).

And so today I thought I'd share Sarah's recipe for perfect poached eggs, done a few ways!  This comes from Sarah's recent release – the I Quit Sugar Cookbook, which you can get hold of here.

Everyone needs to know how to poach an egg. Here's Sarah's simple technique…

You can cook a few at a time and store in a bowl of cold water in the fridge. They'll keep for several [click to continue…]

Pesto.  

 

HERE'S a winner!  Sarah Wilson's I Quit Sugar Cookbook has landed and it is stunning!  It arrived in my inbox and had me ooh'ing and arh'ing, not to mention drooling and inspired me to get my cook straight on!  But don't just take my word for it.  You can grab your own copy here.  It's like a good food friday treat on steroids…. or should I say on protein – possibly a better comparison.

Oh and might I add – these recipes will not only have you asking for more, they will do your health and fertility huge favours – gearing you toward wellness.  I'm a big fan of leaving sugar at the door and eating the way our bodies were designed to.  You see, when we place strain on our digestive system, we in turn affect fertility as the body is robbed of essential vitamins and minerals.  Many things in life are beyond our control, but what we put on our fork is totally up to us, so make it count!   

 

 

zest 'n poppyseed cookies

Oh and one more thing.  I'm delighted to have Sarah write the foreword for my new e-book, 'fertilise yourself' –  coming your way very soon.  For more details, find out here.