Tag gut healthy

1. 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!

A favorite all-weather beverage

As we’re breaking into spring I still can’t resit a dose of my gut healthy hot chocolate to get me through those chilly spring mornings here in the Midwest! As most of you know, I love hot healing beverages throughout the year, and I’m always up for chocolate. Today’s delicious recipe is spicy and delicious with packed with gut nourishing ingredients.

Why I like it

For centuries non-western cultures around the world have known about the benefits of incorporating hot beverages with their meals. From tisanes to coffee, these hot beverages are noted for aiding digestion, soothing upset stomachs, and promoting natural healing of the gut. I always try to add ingredients that promote a healthy gut and immune system to all of my recipes. When you take care of and support your gut health, you also improve your overall health and wellness.

These are anti-inflammatory ingredients and have nutrient dense properties. For my gut healthy hot chocolate, I’ve included coconut oil, turmeric, and other spices. Most folks know that turmeric is a powerful anti-Inflammatory, as well as black pepper, nutmeg, cinnamon, cardamom, etc.

What’s in it?

For this recipe, I’m using organic cocoa powder (organic), cocoa nibs (optional), turmeric, black pepper, fresh grated nutmeg, cinnamon, vanilla, fennel seeds (powder), and cloves. I know it sounds like a lot, but when you combine them in the right proportions, the results are magical! Also, it’s important to use organic ingredients where possible in order to minimise your exposure to toxins and other chemicals.

If you’re someone who has had gut sensitivities or issues in the past like me, these ingredients are super soothing and can really make a difference. I also incorporate some of these ingredients in my gut and immunity boosting tea recipes. You can try one of my favourite ones right here by clicking on this link!

The benefits of cocoa (including the other ingredients in this recipe)

In case you don’t know it, cocoa comes in a lot of varieties and qualities. For this recipe I take care to buy only the highest and purest quality I can lay my hands on. Why? Because this is one of those instances where quality and purity really matter! Let’s face it, you can tell the difference between cheap cocoa and chocolate just from the taste alone. The cheap stuff might be okay for a random cup of cocoa or latte, but if you’re trying to get the health and nutritional benefits, you’ve got to level up on the good stuff.

More health benefits

Cocoa nibs are widely known for being loaded with antioxidants that support cardiovascular health, etc. They are also powerfully ant-inflammatory, boost the immune system and help to control blood sugar! You probably already know that turmeric is also a powerful anti-inflammatory and immune booster. It great for digestive health and has been used in ancient medicine for centuries.

As for cinnamon, you can’t lose with this ingredient. It too has been used as a digestive aide for centuries and contains similar gut health benefits. It’s also known to support healthy blood sugar and pressure. For a more comprehensive details on the benefits of these ingredients, check out another favourite post of mine when you click this link.

You can also check out healthline for more information on benefits and side effects of these ingredients. Remember, always consult your healthcare provider to make sure non of these ingredients will interact with your medication, allergies, etc. Keep in mind, you need to do your own research in partnership with your healthcare provider, and I do the same since I’m neither a physician nor dietician. What I do know is that, all of these ingredients are in general, super nutritious, protective and delicious!

What goes into a cup of my gut heathy hot chocolate

First of all, start with a non-dairy base of organic oat, almond, coconut, or soy milk. I prefer to use either oat or coconut milk for added complexity and creaminess. Never  substitute authentic ingredients like vanilla with synthetic imitations. They are not only bad for you but they also impact your gut biome as well. The same is true for the spices I use in this recipe as well. Once you invest in high quality spices you’ll never go back to mediocre generic options.

A side note about the soy “milk” controversy

While we’re on the topic of “milk”, I still advocate for soy milk so long as it is non GMO and organic. The reason for this is because for some it works well for their body chemistry, while for others it might not be a good alternative given their health situation. There is a lot of research on the topic of soy milk but nothing really conclusive one way or the other. Bottomline, your ingredients matter and this recipe is only as good as the ingredients you put into it. At the end of the day, this gut healthy hot chocolate is nutrient-dense and super delicious. You can even make it cold for the hot summer days and still take advantage of all the gut friendly benefits!

Bringing it together

First, take a sauce pan and fill it with enough “milk” for at least 3 servings and bring it to a medium high heat. Next, add your spices, vanilla extract, and collagen (optional) and simmer for 10mins. Make sure you gradually add your ingredients to your “milk” base so it doesn’t get clumpy. After all the ingredients are fully mixed in, you can take your hot chocolate off the fire and it’s ready to serve. You can chill it in the fridge or pour over ice for a delicious summer treat.