- My bone broth story
Bone both has always been a thing in my family, so using it as a base for my fish bone broth soup is a no brainier! You can make yours from scratch or use an organic grass fed version from your local store. Also, as a fan of Trader Joe’s, I love using their organic beef bone broth as a base for soups and stews whenever I’m pressed for time. However, most of the time I have to just tough it out and make it from scratch. That’s because that way I can guarantee the quality of my bone broth.
The versatility of bone broth
Bone broth is something most folks are familiar with even before it was a “thing”. That base from your mom’s home made chicken soup? Yeah, that was bone broth and that’s part of the reason you bounced back from that cold or flu you were suffering from. You can also make bone broth from either beef, chicken or fish. All you have to do is boil down or simmer your fleshy bones to extract the nutrient dense marrow. The broth is also rich in collagen which gives it a jelly like consistency once it cools. Most folks add their blend of savoury spices to amp up the flavour.
Health benefits of bone broth
Now that health gurus have “discovered” the all around benefits of bone broth, its now become mainstream. The truth is, my family has always used “bone broth” and meat stock as a base for our traditional soups and stews. Not only does it add a complexity to the flavour, bone broth has a huge number of health benefits. Studies have shown that bone broth supports the immune system, improves gut health. Also, it adds a variety of key nutrients in significant quantities. Protein, amino acids, magnesium, phosphorus and collagen are some of the main nutrients.
Not only that, when used as a base for my fish bone broth soup, I get the added nutrients of collagen and minerals that increase joint and skin health.
My recipe
Like I said, I’m using fish in my bone broth soup because it’s light, nutritious and pairs well with other dishes. My fish bone broth soup is also a perfect dish for the Easter season! To maximise the nutrient profile, I use my grass fed beef bone broth as the base. For this, I use oxtail or short ribs in combination with my favourite spice blend. My spice blend includes bay leaves, fresh ground black pepper, fresh ground multicolour peppercorns, turmeric and Nigerian curry powder. Next, I add a table spoon or so of fresh curry leaves. Last but not least, I add a dash of all spice and Nigerian hot chilli powder (optional). You can find other gut friendly recipes like this one right here on my blog!
Ingredients
1. Bay leaves (1 teaspoon)
2. Fresh chopped garlic (1-2 large cloves)
3. Fresh chopped onion (1)
4. 18 ounces of bone broth (home made or store bought)
5. 1/4 teaspoon Nigerian curry powder (you can use Jamaican if you can’t get this variety)
6. 2 table spoons Himalayan pink sea salt
7. 1/2 cup of sea moss (which ever variety is easiest, I use Jamaican wild crafted)
8. 3/4 cup organic shiitake or baby Bella mushrooms, sliced thin and chopped
9. 2 tablespoons organic turmeric powder
Also, here’s the rest of my secret ingredients for this recipe:
10. 1 tablespoon fresh ground black pepper
11. 1/4 teaspoon fresh ground pink pepper
12. 1/4 teaspoon Nigerian hot chilli powder (to your tolerance)
13. 1/4 teaspoon allspice
14. 1/2 teaspoon onion powder
15. 1/2 teaspoon garlic powder
16. 3 tablespoons rice wine vinegar
17. 2 tablespoons soy sauce or organic Braggs Aminos
18. 1 tablespoon fresh grated and chopped ginger
19. 1 tablespoon of fresh curry leaves
About the ingredients
In case you’re wondering, all of these ingredients have many health benefits especially for the gut. To start with, curry leaves have been used in Indian cuisine and herbal medicine for generations. For instance, curry leaves have been used for treating upset stomach, nausea, constipation, and diarrhoea. Also, curry leaves stimulate digestive enzymes and support bowel movement. Ginger, garlic, allspice, and turmeric help to support gut health as well as the immune system. These are just a small taste of the healing benefits of this fish bone broth soup! Needless to say, it’s not only nutrient dense but it’s healing to the tummy as well.
Bringing it together (total cook time: 90 mins)
If you’re making your own bone broth, factor that into your cooking time. Next, you can add all of your spices and herbs at this point. I usually add my spices at the beginning and save the curry leaves for last, and also saving some for garnish. Once your bone broth is ready, you can add the fish no more than 20 minutes before your soup is ready. I hate overcooked fish and depending on which one you choose, the cook time will vary for your fish of choice. It’s important that you make sure your bone broth is well seasoned because it’s your soup’s base. Also, keep in mind that you need to add the more delicate ingredients toward the end of the cook time. For instance, save the curry leaves closer to the time that you’re going to add the fish.
Next, allow to simmer for another 5 mins and then serve it up with a few curry leaves to garnish. On a quick note, the curry leaves are not just for show and should be eaten in case you’re wondering!
