The old standby of stew and soup has a lot more healing properties than you might realize. Returning to these long forgotten classics can provide some tremendous health benefits you might not have been aware of. And it comes down to one main thing: Bone Broth.
A Nourishing Meal
I’ll be honest, stews and soups were far from my favorite meal as a kid. Why would I want that when there was this available..
But as usual our mothers were right and cereal for dinner was probably not the best choice.
Stew is a long forgotten classic that can owe much of its healing ability to one thing: Broth
Benefits Of Bone Broth
A South American proverb states:
“Good broth will resurrect the dead”
Rich, homemade broth/stock from the bones of meat or fish has always been known to have healing properties. Why is chicken noodle soup the staple of the cold afflicted person? Because of the broth. Chicken contains an amino acid called cysteine that which can thin the mucus in your lungs making it less sticky and easier to expel.
Stock contains minerals in a form that is easy for the body to absorb including:
- trace minerals
It also contains the broken down material from cartilage and tendons including chondroitin sulfates and glucosomine that are beneficial for your joints. People pay a lot of money for supplements for their joints but it’s important to remember that it is easy to get this naturally.
Stocks made from fish heads and bone contain Iodine and other thyroid-strengthening substances.
What Benefits Does Stock/Broth Provide?
Before moving on we need to quickly break down the difference between stock and broth.
STOCK– Generally a stock is simmered bones with very little seasoning and vegetables. Can be a bit more gelatinous when cooled due to a higher collagen content from the bones.
BROTH– Broth can contain more meat, vegetables and seasoning
So both can essentially be the same thing. Starting with bones from chicken, beef or fish that is slowly simmered with seasoning and vegetables added to give a greater depth of flavor.
Due to its rich mineral content and gelatin extraction from simmering bones broth can help with:
- Healing the lining of the gut
- inhibit infection
- reduce joint pain and inflammation
- promote strong healthy bones
- promote healthy hair and nail growth
Ok so here’s how to make the perfect broth.
- 2-3 cooked or raw chicken carcasses or 2-3 beef bones
- 2 celery stalks roughly chopped
- 2 leaks roughly chopped
- 1 large onion roughly chopped
- 2 carrots roughly chopped
- 1 thyme sprig
- a handful of parsley stalks
- half a garlic head
- tablespoon of crushed peppercorns
- 1-2 bay leaves
- clean off any loose skin wash bones under water
- add all ingredients to large pot and cover with cold water and bring to a boil
- when at boil skim out any fat that has reached the top
- reduce to a gentle simmer for 2-2.5 hours and skim off any fat that gets to the top (stock can be cooked 6-8 hours resulting in a richer, more nutritious stock)
- strain the stock through a colander into a large heat proof bowl and discard any debris
- allow to cool and keep in the fridge for use of up to 3 days. Freeze in smaller portions for later use. Makes around 2 liters.
Put That All Together & Baby You’ve Got A Stew Going!
If you had already known where that quote was from you and I are now best friends.
This is what makes a stew so nourishing and healing, it has that great stock base to start. When you combine a base of vegetables such as carrots and onions you increase the vitamin, mineral and fiber content. If you choose to use a protein such as beef and aim for a grass fed variety you now have a higher protein and beneficial omega-3 content.
So will this article actually contain a good stew recipe? Well I’m glad you asked so here you go!
This is one of my new favorites from my friends at paleoplan.com and is super easy as well
- 1 large onion
- 1 clove of garlic
- 1 lb grass fed beef stew meat
- 2 medium carrots
- 6 fl oz beef stock
- 4 cups canned tomatoes
- 5 oz red wine
- 1 tsp oregano
- 1 tsp basil
- soften onion and garlic in a pot, add beef and allow to brown
- add diced carrots, allow to soften slowly
- add stock, tomatoes, red wine, oregano, and basil. Put a lid on and simmer on low heat for an hour
You can’t get much more simple nor nutritious than that. Besides the benefits of the stock and grass-fed beef you get the fiber and minerals from the carrots and the polyphenols and antioxidants from the wine and herbs. These antioxidants are crucial in fighting off free radical damage in the body that cause degenerative diseases
You can read even more about bone broth here too.
By the way feel free to always use dried basil, oregano and other herbs and spices as they by far have the highest antioxidant content of any food. This report shows the ORAC scores of foods which basically puts bad free radicals against a food and sees how the food’s antioxidants disarm them. It’s a long report but the scores start at page 10 if you scroll down.
Broth It Up
So there is definitely some benefit to going back to some staple meals that have been with us for centuries. You get to eat real whole foods with a lot of nourishing and cleansing benefits.
You can check out some more info on bone broth and a whole infographic while you’re at it here: https://www.cognitune.com/bone-broth-benefits/
Now over to you, any favorite stew or bone broth recipes or additions you would add in? Comment below if you do. And please feel free to pass this on to somehow who you know could benefit from it and if you haven’t already make sure to sign up for the Regained Wellness newsletter below.
Thank stew very much
O.k that was the best joke I could do, I’m going to bed..