Surrey Homes | SH110 | March 2024 | Kitchen & Bathroom Supplement inside
The lifestyle magazine for Surrey - Inspirational Interiors, Fabulous Fashion, Delicious Dishes
The lifestyle magazine for Surrey - Inspirational Interiors, Fabulous Fashion, Delicious Dishes
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istockphoto.com, miwa_in_oz , Magone, chokja, Elena Tsvetkova, Drazen Zigic, Agustin Vai / PippiLongstocking / Madeleine_Steinbach<br />
Nourish to Flourish<br />
Nutrition & Lifestyle Coach Charlotte Lau<br />
explores the benefits of incorporating<br />
another healthy ingredient into our diets.<br />
This month it’s bone broth<br />
Broth is one of the most ancient, nourishing<br />
and affordable staple foods. It is not only<br />
very easy to make but also soothing and<br />
incredibly supportive of our immune system. In a<br />
good quality bone broth, you will find easily digestible<br />
amino acids, gelatine, fats, vitamins and minerals,<br />
all of which help to heal a damaged gut lining.<br />
Gut health and good digestion are so important<br />
– it’s not just what you eat, it’s what you actually<br />
digest from your food that counts. Without a healthy<br />
gut lining your body will not be able to efficiently<br />
digest and absorb all the vitamins and minerals<br />
it needs, so even if you are eating the nourishing<br />
foods, you may not be getting all their benefits.<br />
Bone broth contains both zinc – which helps the<br />
development and function of immune cells, and vitamin<br />
C – an antioxidant which helps protect our immune cells<br />
from damage. It is wonderful enjoyed as it is, as well as<br />
used as the base of many stews, sauces, soups or noodle<br />
dishes, simply add onions, cabbage and noodles and<br />
poach an egg in the broth for a quick, warming supper.<br />
Charlotte runs Plume Nutrition, where she offers support and advice<br />
for weight management, controlling cravings, sleeplessness, stress<br />
and increasing energy levels. Find out more at plumenutrition.com<br />
• 2-3kg of chicken carcasses<br />
(I use bones saved from<br />
a roast – these could<br />
be beef or lamb too)<br />
• a splash of apple cider<br />
vinegar (this helps<br />
extract the minerals<br />
from the bones)<br />
• left over carrot tops,<br />
Simple bone broth<br />
Makes 3-4 litres, depending on your pan size<br />
celery leaves, onions<br />
– about 2 handfuls<br />
• black peppercorns<br />
• a few dried bay leaves<br />
• 1 tsp turmeric<br />
• a thumb sized<br />
piece of ginger<br />
• 3 garlic cloves<br />
1. Place the bones in a large saucepan along with all the<br />
vegetables, bay leaves, pepper and apple cider vinegar. Cover<br />
with cold water, making sure the bones are covered, plus an<br />
extra 5cm of water. Cover with a lid and bring to the boil.<br />
2. Reduce the heat and leave simmering gently with the<br />
lid on, for at least 6 hours. (Beef or lamb should be left<br />
longer – 12 hours). The longer the bones are simmered<br />
the more nutrients are released, so leave them for as long<br />
as you can! Strain the liquid using a fine mesh strainer.<br />
3. Use immediately or leave to cool before<br />
storing. It can be kept in the fridge in glass<br />
containers for a few days or frozen in batches.<br />
(Remember to leave enough room for expansion).<br />
89<br />
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