With the turning of the season, we feel the nights becoming cooler and calling us to stay indoors and the frosty mornings that make our warm beds seem impossible to leave.
We are not yet in winter but our home in Cedar Creek seems to be on its own seasonal calendar when it comes to temperatures and weather.
As a Personal Trainer, I’ve become conscious of the timing of sunrise and sunset as my early morning training sessions and group Fitness classes are in the midst of both.
The transition to these cooler months can be an invitation to prepare our bodies for the journey inward and an opportunity to proactively build our immunity so we can keep up with our schedules and have the energy to do what we love.
One of my favourite immune boosters is homemade Bone Broth.
Why is Bone Broth a great immune booster?
It can be a meal on its own, a 3 pm pick-me-up snack at work or added to any meal to enhance nourishment.. this last one can be very useful when you have picky eaters in the house.
Bone broth contains several nutrients that can support the immune system and helps keep the body healthy.
It is rich in amino acids and gelatine which are crucial for maintaining the integrity and function of the gut lining. By consuming bone broth, you can support the health of your gut, boost your immune system and prevent the growth of harmful bacteria
Bone broth is a great source of minerals such as zinc, magnesium, and selenium, which are also essential for immune function.
Additionally, its collagen and amino acid content can help to repair and rebuild tissues, reduce inflammation, and support joint function.
The Bone Broth Recipe we use for our family is below. We try to source as many greens from our garden and top up from Four Season’s Organic product range. We source our organic Chicken frames from local Butchers. When purchasing try to make sure they are from pastured and free-roaming chickens that eat a variety of food.
Bone Broth Recipe
Ingredients:
1x organic full chicken frame
2x carrots roughly chopped
3x stems of celery
1/2 onion
2-3x garlic cloves depending on size
1x piece of fresh ginger
1x piece of fresh turmeric
2 tbsp Himalayan coarse salt
1 tbsp chilli flakes
Several Bay Leaves
1/2 teaspoon of peppercorns
A full pot of water
Any other greens you have- parsley, coriander kale, etc (not lettuce)
Process:
- Cut all ingredients and add to slower cooker or pot.
- Slow cook for 24- 48 hours depending on what you are using. Slow cooking allows all the nutrients to be maintained.
- Then strain and keep in the fridge.
- Heat on stove prior to serving in mug as a drink or add to any meal whilst cooking in place of stock.
- Use within 2 weeks.
I hope you enjoy this tasty super food and all its healing and nourishing benefits.
If you would like to learn about more nurturing meals and habits that you can incorporate into you life reach out for a complimentary fitness assessment here !