I developed a weekly bone broth routine! Many people do not have the time or inclination to make homemade bone broth but still want the benefits from sipping this nutritious hot drink. This simple yet nutrient dense food is beneficial in many ways. In a nutshell, bone broth supports healthy digestion, joints, muscles, skin, hair, nails and boosts the immune system. Bone broth is a stand alone drink or can be incorporated into the preparation of most foods like grains, beans, stews, soups, sauces and even smoothies.
The Broth
My approach to homemade broth is quick and easy with no mess, and I make enough to last the week. This recipe only requires a favorite, store bought, organic bone broth, nothing fancy or overpriced. Cooking for clients with health conditions as well as athletes who need added nutrients that can be easily absorbed and digested led to the creation of my Super Green Bone Broth recipe. This is also a great way to get more greens into anyone’s diet including kids. Now let’s amplify this bone broth! Several ingredients like arugula, micro-greens, sprouts, cilantro, thyme, and olive oil increase the nutritional value of the bone broth.
The Greens
Many ancient cultures especially in Italy added arugula to daily meals. According to the article, 11 Amazing Benefits of Arugula, “Arugula has made its way back into food as one of the healthiest foods available to mankind” because of its high antioxidant and chlorophyll content. Two other powerhouses in this recipe are microgreens and sprouts. Microgreens are seeds that are planted in soil and need light to grow. The stems and leaves are harvested at the soil surface meaning the plant is consumed before growing into its mature version (think micro broccoli or tiny, young leaves vs the actual broccoli). One study published by the Journal of Agricultural and Food Chemistry discovered “some microgreens contain up to 40 times higher levels of vital nutrients than their mature counterparts.” (https://microgreensfarmer.com/microgreens-vs-sprouts-whats-the-difference/)
Unlike microgreens, sprouts do not need soil so they can easily be grown on the kitchen counter, in a jar with just water. Sunflower sprouts contain all the essential amino acids that help repair muscle tissue and bone strength. In addition, these sprouts have high amounts of the mineral Zinc, and Vitamins B and E. Next, culinary herbs like cilantro, oregano, basil, and /or thyme are micronutrients full of vitamins, minerals, antioxidants, and phytochemicals that are not only nutrient dense but also have healing capabilities along with great flavor. Lastly, high quality Extra Virgin Olive Oil, a monounsaturated fatty acid, is known for its numerous benefits like improving heart health, reducing inflammation and oxidative stress.
Ingredients and Recipe
The ingredients in this Super Green Bone Broth can be substituted according to personal taste or whatever broth, greens and/or herbs that are on hand. I tend to stock up on pre-washed arugula but spinach, chard, kale or watercress would also work as would basil or oregano instead of cilantro.
Nate
Great blog. Now I have to find ways to use the knowledge you shared. Thank you for the recipe.
Shannon Valle
Thank you Nate! I can’t wait to here how you incorporate some of the this information into your meals!