Bone Broth Stew Recipe
You’re probably aware by now that the staff of our Horseheads, NY facility occasionally like to share healthy snack ideas, nourishing recipes and the like. Okay….maybe a little MORE than occasionally!
Lately, bone broth has become all the rage…and for good reason! Benefits include a nice boost to your immune system, healthier bones and teeth, an improved mood and more. Give this article on the Louise Hay website a quick once over.
The 18 Amazing Benefits of Bone Broth
Also, this article from the Dr.Axe website
The Healing Power of Bone Broth
At any rate, we hope you enjoy this delicious and nourishing recipe for bone broth stew provided by one of our newest AgeLess team members, Samantha. All the details you’ll need are provided below.
As we head into the colder months and the more ‘yin’ time of the year, warm and nourishing foods should become more prominent in our diets. Soups, stews, congees or porridge are great to eat and strengthen our bodies to face the harsh cold months. One of the best ways I tell patients to keep their bodies strong is to make a big batch of bone broth or bone broth stew.
Here is my favorite recipe I use in my crockpot and it leaves your house smelling, oh so scrumptious!
What you’ll need:
- 2-4 beef marrow bones (Depending on the size of your crockpot)
- 5 small shallots
- 2-3 big spoonfuls of garlic
(Sometimes I will add the garlic and shallots first with a little olive oil to brown them)
- 2 sweet potatoes (Quartered)
- 3-4 beets (Quartered)
- 5 carrots (Slice into big chunks)
- 1 bag of variety of beans (Make sure you rinse them before)
- Salt and pepper to taste
2 tbsp Herb de provenance (If you prefer a different spice or herb, go for it! I tend to like the lavender in this mixture.)
How to make it:
Place bones and all veggies into the crockpot and add water to cover. Or, first brown shallots and garlic with oil then add bones, veggies and cover with water.
Add seasonings in and set the temperature to low and cook overnight or all day long. Around 8-10 hours. Marrow bones will have lost the meat and bones should start to look porous. Keep bones in to extract all nutrients possible.
I tend to keep mine fairly simple but you can add hearty greens such as kale, Swiss chard, spinach, mushrooms, or any of your favorite root vegetables. You can also keep this stew going by adding more water to it as you go.
If you make a big batch, this stew or broth is easily frozen to keep for you to enjoy at a later time.
Enjoy and be well!
Do you have healthy recipe ideas for us? Would you like to share them?
Feel free to pass them along – we will give you full credit for your ideas!
You can submit them to us a number of different ways:
1.) Simply submit your recipe in the comments section below
2.) Go to any of our facebook pages and send them to us via a private message
(Links to each page below)
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Submit them directly via email to:
Almonds: The Perfect Snack
Healthy Snacking with Almonds: Why We Recommend them
Those who are currently enrolled in our AgeLess Weight Management Program already know that we like to recommend almonds as a snack in the morning between breakfast and lunch. Sometimes we’re asked why, and the short answer is that it’s important to have some protein in the morning to help keep hunger at bay until lunchtime. At around 6 grams per ounce (approximately 28 nuts) almonds are not only a great source of protein, which helps you feel full, they are also a good source of healthy fats. While they are in fact high in fat, 14g on average, 9g of those fats are monounsaturated or, “good” fats. We need fat in our diet, and if we didn’t add it to the menu, it could cause cravings for fat that may be satisfied with other foods that perhaps aren’t so healthy. So an ounce of almonds in the morning serves a dual purpose for those doing our diet.
That was the short answer. Now let’s take a closer look at almonds as a healthy snack.
What About All The Calories in Almonds?
Some people question almonds as a snack, citing the calorie count in one ounce, which is an average of 170 cal. However, a study done in 2012 determined that when eaten whole, we may not absorb all of those calories. This is due to the tough cell structure of the almond’s cell membrane, which is where the fiber is, keeping the body from absorbing all the fats. Researchers found the body was unable to digest the almonds completely until they reached the lower digestive tract. However that is past the point where the remaining calories and fats could be absorbed. So instead of 170 calories as previously thought, studies showed we probably only absorb about 129 calories.
The combination of being high in fiber and protein make almonds a great snack for those who are trying to lose weight with some studies suggesting they promote good metabolism. However there’s one caveat, and that is because they taste so good they can be a problem for those who are prone to mindlessly snacking. Even too much of a good thing such as almonds can be a problem, so be sure to measure out an ounce and jot just keep reaching into the bag.
Almonds Have Even More Benefits…
Not only are almonds good for those looking to lose weight, but they’re also beneficial for those just looking to improve their overall health. In addition to being a great source of anti-oxidants, almonds are high in magnesium which is considered beneficial in preventing health problems like high blood pressure and Type 2 Diabetes.
Want even more specifics? How about the fact that the Vitamin E content in almonds can help your overall skin health? The Probiotic properties of almonds can aid in your digestion as well. For another amazing, fact-filled article about the benefits of almonds, check out the Dr.Axe website and specifically the article: The 9 Amazing Benefits of Almond Nutrition.
What Varieties Of Almonds Are Best For Healthy Snacking?
Occasionally someone will ask what kind of almonds they can have, or if they can have cocoa dusted almonds. After being asked several times I decided to do a comparison between plain almonds and some of the more popular flavored almonds. For this comparison I used the Blue Diamond brand since I am familiar with their product and what I found was that there was very little difference in the varieties. Of course one should always look at the label, but for example here’s a comparison of a couple varieties:
Almond Varieties: A Nutritional Breakdown
Whole Natural Almonds:
160 cal., 6g carbs, 14g total fats
Roasted and Salted Almonds :
170 cal., 5g carbs, 16g total fats
170 cal., 5g carbs, 16g total fats
( Note, they are higher in sodium due to the smoke flavoring )
Dark Chocolate Dusted:
160 cal., 9g carbs, 13g total fats
There’s a large variety of flavorings with more coming out every day. This is a great way to give yourself a change of pace so long as you’re looking at the nutritional information to make sure it’s not loaded with added sugars and fats.
So if you’re on the go or maybe you feel a little hungry between meals be sure to keep a small bag with an ounce of almonds in it. It’s a healthy snack loaded with nutrition and will keep you going until your next meal !
Healthy Memorial Day Menu Ideas!
Some possibilities for your healthy Memorial Day menu
Yes, you CAN have a HEALTHY Memorial Day as well as a HAPPY one – and it starts with some healthy Memorial Day Menu Ideas.
Celebrating Memorial Day does NOT mean you can only choose from a plethora of unhealthy items that you’re likely to regret eating later! If you’re currently trying to make overall healthier food choices, or you are in the process of trying to lose some weight, that guilt could be compounded after an afternoon of unhealthy snacking! AgeLess has some healthy Memorial Day menu ideas for you, along with some other resources to point you in the right direction.
Here are a few ideas to consider for your Memorial Day menu that are delicious AND healthy!
Marinated Chicken Tenderloins
These are easy and quick to grill and perfect on rolls or alone for the kids!
How to make your marinade – portion out your chicken that you want to marinate. In a separate bowl combine olive oil and herbs of your choice*. You can even add fresh garlic, a splash of balsamic vinaigrette or hot sauce for an additional flavor. Mix well with a whisk.
In a plastic ziplock bag, combine your chicken and marinade. Seal the bag getting as much air out as possible. Finally, shift the chicken and marinade around so that all of your chicken gets coated and put in the refrigerator for 12-24 hours.
*Herbs include: Oregano, Black Pepper, Parsley, Cilantro, Basil, Rosemary, Thyme, etc.
Make your own salad, salad bar
Why make it when everyone can make their own?
Choose your greens, whether they be Lettuce, Spinach, Chard, etc. And put into a bowl(s). In separate bowls,put your toppings – Cucumbers, Onions, Peppers (Green, Yellow, Red, and Jalapeno), Radishes, and Tomatoes.
For Dressings, keep it simple and healthy – Olive oil, Balsamic Vinaigrette, Lemon Slices. Try to avoid “creamy” dressings.
Purchase a few different types of apples and pears, then slice into small bite size pieces. Mix in a large bowl together and add in some of your favorite berries and walnuts! For a little extra flavor, add a little cinnamon and honey! It will be colorful and delicious!
In the mood to be REALLY creative with fruit salads? Here are some very original ideas from Southern Living (scrolling through the image slideshow also takes you from recipe to recipe).
Mainly because half of your ingredients are being prepared for the dishes above, and it’s easy to make!
In a large mixing bowl, combine sliced cucumbers, mini pepperoni or ham, cubed mozzarella cheese (a little trick – purchase cheese sticks and then slice for this recipe), red and yellow bell peppers, scallions, chopped garlic, salt and black pepper.
Cook up Rotini Pasta, strain and rinse with cold water to cool. Mix into you large mixing bowl with other ingredients.
Use a light Italian dressing and add small amounts in at a time. You will not want to over-saturate this when preparing because it will get soggy. So only add enough to just coat the mixture and then mix in a little more right before you set it out to serve.
Here are a few more ideas for healthy Memorial Day pasta salads
Healthy Pasta Salad Ideas from The Food Network
Happy and HEALTHY Memorial Day from AgeLess SPA!