Bio: Jess Fisk is a Registered Nutritionist and owner of Eatwise where she offers private consultations and corporate wellness workshops and programs. Jess Specializes in nutrition to support gut health, weight management and individually tailored nutrition advice to help you become the healthiest version of you. Jess has just opened a consulting studio at Reform Fitness, 3 Newton street Mount Maunganui.
Bone broths are a delicious, versatile and nutrient dense addition for the kitchen table. An age old tradition that has made a come back, for good reasons. Bone broth is a good source of minerals, protein, collagen and gelatin (the wobbly jelly stuff which happens when collagen is simmered).
Modern diets are often low in these nutrients as processed foods have taken up a greater portion of the food we eat and the traditional ‘nose to tail’ is almost non existent.
Research has shown the nutrients found in bone broth may improve the health of our gut, joints, skin, detoxification, heart and reduce inflammation in our body. As a nutritionist with a back to basics approach I see greatest results from clients when their diet consists mostly of whole, un-processed foods and supplements are food based
e.g. Mitchell's Bone broth, where all the ingredients are words we can understand and no numbers we don't know the meaning of.
Mitchell's bone broth is a high quality product that I am proud to support. While it's rewarding making your food from scratch, we cant do it all! As a busy mum to my 6 month old boy Billy, I love the convenience of adding broth to pretty much anything, including; dinners, smoothies, porridge, smoothies and even baking.
Billy froths on the Broth. :)
A few reasons to include bone broth to your diet:
Bone broths are a good source of glutamine, an amino acid that plays a major role in gut repair by dampening down inflammation and nourishing intestinal cells. Why should you care about this? Because even if you do not have known ‘gut issues’ research has shown the health of our microbiome may play a significant role in disease prevention and management. Many experts now refer to the microbiome as our ‘second brain’ because of how it influences our mood!
Bones are jam packed with bone supporting nutrients including collagen, the building blocks to cartilage, ligaments, tendons, bones and skin. Collagen comes from a large family that also include chondroitin and glucosamine to further nourish bone and cartilage formation. Anyone with arthritis, or recovering from an injury may benefit from including bone broth to their diet.
Bone broth also balances amino acid intake. Muscle meats are high in methione, an amino acid that raises homocysteine levels in the blood and increases our need for vitamins B6, B12, folate and choline to help neutralise homocysteine levels. High homocysteine levels in our blood may increase our risk of heart disease, stroke and mental illness. Glycine, an amino acid found in gelatin helps to balance out our levels of methione found in muscle meats. Avoid buying ‘prime’ cuts only and add variety to your diet by including bone broth, meat off the bone and tougher cuts you can cook in a slow cooker.
Pumpkin Chicken Curry Recipe
As pumpkin and kale are in season, now's the perfect time to give this meal a go. It even went into the blender and Billy loved it too! (minus the chill!).
- 4 scoops Mitchell's Bone Broth powder
- Extra Virgin Olive oil for cooking
- 1/2 onion
- 4 thin slices fresh ginger
- 2 chicken breasts
- 800g diced and peeled pumpkin
- 4 large kale leaves, finely chopped
- 4 cloves garlic, finely chopped
- 2 tablespoon fish sauce
- 3 teaspoon curry powder
- 1 400ml can coconut cream
- Juice of 1/2 lime
- Handful fresh coriander
- 1 fresh chilli
Heat olive oil over medium heat and add onion and ginger. Pan-fry for about 2 minutes, stirring until slightly softened.
Add chicken and continue to fry for another 1-2 minutes, until chicken has turned colour.
Add pumpkin, garlic, fish sauce and curry powder and stir through. Add coconut cream, kale and simmer for about 10 minutes with lid on. This will make sure pumpkin is cooked properly. Now remove lid and cook uncovered for a further 10 minutes to allow the sauce to thicken.
Lastly add 4 scoops Mitchell's Bone Broth, lime juice, stir through and remove from heat.
Serve with bunch of fresh coriander on a bed of brown rice or cauliflower rice.