Jodiebees

Month: October 2018

Beef and Fennel Stew

Beef and Fennel Stew

This recipe creates a quick and nourishing meal and is ideal to place in the slow cooker.

Although, it can easily be cooked in a large pot on the stove on low heat.

I normally chop everything up in the morning while juggling making breakfast or completing the tidy up post breakfast (which takes me a maximum 10mins). Once chopped and turned on, then voila dinner is ready by the end of the day!

INGREDIENTS

500g of organic/grass fed beef stew meat (ask butcher for their ideal cut to slow cook at the time)

  • 1 brown onion- diced
  • 2 fennel bulbs cored and thinly sliced
  • 1 tbsp. good quality butter
  • 2 carrots diced
  • 1 parsnip diced
  • 2 cloves of garlic crushed
  • 1 red pepper diced
  • 3 cups of bone broth (refer to bone broth recipe)
  • 1 tsp. of fennel seeds
  • 2 tbsp. of tomato paste
  • 1 tsp. of paprika
  • 2 bay leaves
  • 1 tsp. of thyme

 

METHOD

  • Chop and dice all ingredients. Given ‘mummy and life’ time contraints this part, I do very rough and quick- definitely not perfect sizes.
  • I do ensure I cut the garlic first and allow it to sit on my chopping board while I dice the rest of the vegetables. This allows the ‘allicin’ the garlic’s active healing properties, to ‘activate’.
  • I then place all ingredients into the slow cooker on low heat and cook for 8 hours.
  • Once ready, I normally serve with mashed potato- sweet or white- depending on what I have in the cupboard and
  • A big serve of steamed seasonal green

Enjoy this dinner and having the left overs for lunch the next day (in a flask- if out)

With love,

Jodie x

Healing Bone Broth- Liquid Gold!

Bone broth, a traditional staple and, the ‘secret flavour bomb’ ingredient to delicious soups, is now commonly referred to as ‘liquid gold’!

It’s gold colour is not the only reason for its ‘golden title’ but, its reference, is due to the incredible nutrient rich benefits bone broth contains.

Explore how Bone broth was traditionally consumed by many cultures by pressing the toggles below:

Miso soups commonly served in East Asia often included meat stock as well.

Bone marrow is the base of many traditional Vietnamese and filipino broths 

The Danish and Germans reserved their large poultry especially to make their stock. 

The meat was either used in or added to other meals.

The whole animal was used.

As a traditional remedy, the Greeks add fresh lemon and beaten eggs to chicken broth to support digestive upsets and/or the common cold.

*A great way to add extra protein and vitamin C for healing!  I (Jodie) honour the wisdom in ancestral practices.

Chicken broth/soup was also known as Jewish penicillin. Traditionally consumed to prevent and treat illness.

More recently, scientists evaluated if bone broth was all it cut out to be by determining whether ‘chicken soup’ could inhibit neutrophil (white blood cells) migration. In lay mans terms, could it really help treat upper respiratory infections.

It was proven effective (Rennard et al 2000) 

*To create my chicken soup, check out the recipe here

 

So why is this golden liquid so healing?

Bone broth contains 17 Amino Acids (AA) which include glutamine and those AA which make up collagen.

In addition to containing 17 different amino acids, it contains loads of nutrients and minerals which, of course vary on the type of bone broth consumed.

Minerals which are required for our musculoskeletal system and which feature  (in different quantities depending on the type of broth made) include:

  • Calcium
  • Copper
  • Iron
  • Magnesium
  • Manganese
  • Phosphorus
  • Potassium
  • Sodium
  • Zinc 

(Sarko, 2005)

To discover further, how bone broth supports our body’s systems, click on the relevant toggles below:

Bone broth is abundant in :

  • Collagen
  • Glycosaminoglycans (GAG’s)
  • Keratin 
  • Zinc      

These are all key nutrients in enhancing skin health.

In the 2014 randomized controlled trial by Proksch et al; collagen consumption was shown to significantly improve skin elasticity and skin moisture content. 

Chen & Abatangelo et al; 2002 article in The International Journal of tissue Repair, shows GAG’s to:

  •  Promote skin cell proliferation
  • Increase the presence of retinoic acid- improving skin lustre through hydration
Watch your skin glow after regular bone broth consumption along with a healthy colourful diet.

BONES

99% of our bone structure is made from the minerals calcium and collagen.

I remember in anatomy it to be bone =C+C.  Therefore, adequate Calcium and collagen are required to make our bones, healthy, strong and durable. 

In addition to C+C the following minerals are also important:

  • Magnesium: to support calcium absorption and transportation
  • Potassium: to optimise bone strength through ensuring acidity homeostasis in bones
Both minerals are contained in bone broth! Consuming broth along side a healthy colourful diet which includes vitamins C,D & K2 covers the basics of optimal bone health.
And of course let’s not forget resistance exercise!
 
*Please note: If you have any medical conditions refer to a health professional to ensure the right amounts of nutrients are taken in the right dosages for you personally.

JOINTS

As for joint health, lubrication by GAGs aids us, to have full range of motion by allowing one part of our bone to glide smoothly over another.

The role of collagen, as mentioned above (in bones section) is supportive to bone health but, has also been clinically proven to support our joints as well (Clarke et al;2008).

Awesome fact is bone broth contains BOTH!

I’m a big believer in allowing food to be your main source of nutrient intake over supplementation any day. 

Food that contain these nutrients are better recognised and absorbed by the body.

Don’t get me wrong, there is a role for supportive supplementation when advice of correct dosage by a professional in certain conditions is given.

Why not enjoy a cup of bone broth with/or in a healthy meal daily, for supportive and preventative joint support.

Post coming soon- when my girls sleep- wish me good luck they sleep soon 🙂

Post coming soon- when my girls sleep- wish me good luck they sleep soon 🙂

Post coming soon- when my girls sleep- wish me good luck they sleep soon 🙂

References:

Clark, KL. Sebastianelli W, Flechsenhar KR, Aukermann DF, Meza F, Millard RL, Deitch JR, Sherbondy PS, Albert A. (2008) 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain, Current Medical Research and Opinion 24(5):1485-96.

CHEN, W. Y. and ABATANGELO, G. (1999), Functions of hyaluronan in wound repair. Wound Repair and Regeneration, 7: 79-89. doi:10.1046/j.1524-475X.1999.00079.x

Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. (2014), Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study, Skin Pharmacology Physiology; 27(1):47-55.

Rennard BO1, Ertl RF, Gossman GL, Robbins RA, Rennard SI. (2000), Chicken Soup Inhibits Neutrophil Chemotaxis, In Vitro, CHEST, 118 (4):1150 – 1157.

Sarko, J. (2005), Bone and Mineral Metabolism, Emergency Medicine Clinics North America Journal 23(3): 703-721.ent

 

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