This bone broth recipe has been in my family for countless generations. Its simple, delicious and super healthy.
Nutrient rich, stacked with essential vitamins (compounds our body can’t make, or make little of) and minerals.
The key to this recipe is using meat with a bone and loading up on dark greens, after a few hours of cooking, the marrow of the bone and the nutrients from the dark greens leaks into the broth.
Chinese medicines view on this Italian dish
In Chinese Medicine the marrow of bone build and nourishes blood as does cooked dark green vegetables, especially silverbeet and turnip greens. This improves our energy, mood and sleep.
A word on turnip greens (broccoli rabe, cime di rapa)
This super veggie is packed with vitamins A, C, and K, and also packs in minerals like magnesium, sulphur, calcium, folate, and iron, just to name a few. It is also full of water and fibre which aids in healthy digestion and regulates blood sugar levels.
Reduce your disease risk
Turnip greens are said to: assist with numerous diseases. Turnip greens are high in antioxidants and phytochemicals, Antioxidants help reduce inflammation in the body and inflammation is the main issue that causes the majority of diseases, Phytochemicals slow the damage that free radicals cause our bodies, which is premature ageing and disease.
High in Vitamin A, C, & K
100 grams of turnip greens has 20mg of vitamin C which helps protect against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. 1 cup is said to have more than 112% of your daily recommendation of vitamin K (strong bones!) and about 20% your recommendation of vitamin A – 20/20 vision anyone?
Helps prevent migraine attacks
Low magnesium levels are said to play a part in migraine attacks and this green delight is jam packed with it.
Boost your Brain
Cruciferous vegetable are found to have cognitive benefit – remember that!
This is a loose list, as mentioned earlier it’s all about the bone and turnip greens. So if you want to add a different type of bone meat or dark green vegetable other than listed below, go for it.
- 1 large onion (cut into quarters)
- 1 garlic clove (halved)
- 2 bunches of silverbeet
- 2 bunches of turnip greens
- pork ribs (rack)
- 4 cups of water
- salt and pepper
- vegetable stock cube (optional – I prefer without)
- Parmesan cheese (to taste)
- Brown onion and garlic in a small amount of olive oil in a large saucepan
- Add 4 cups of water and boil
- Slowly add greens and let them wilt
- Add pork ribs
- Add salt and pepper to taste, add stock cube (if desired)
- Simmer for at least 2.5hrs with lid on
- Serve hot, topped with Parmesan cheese.
This makes plenty, and can be frozen for another delicious and nourishing meal.
So try it out and enjoy your restful sleep and energised day!
Author: Adrian Taricani
Registered acupuncturist, Evolve Natural Medicine
More about Adrian
M: 0491 738 260