Digestive Health Recipes
Eating a wide variety of whole, real foods is important for digestive health. Increasing the gut microbiome through the inclusion of healthy fats, prebiotics, probiotics, plant based nutrients and fiber will help restore the gut and your body’s ability to support its immune system which will in turn help you feel better!
Bone Broth
There are many easy ways to incorporate bone broth into your diet. You can use it in soups, stews, marinades, spreads, dips, sautéed vegetables, or simply as a warm drink. When choosing your bones, use 100 percent grass fed, pasture raised, and/or organic bones when possible. Any combination of bones will work for your broth (feet, neck, etc.) and you can mix animal types too (beef, chicken, duck, venison, elk, or lamb). For a simpler flavor stick to a single type. Below, you will find 3 bone broth recipes. While it’s not required to roast the bones for a good broth, it’s recommended because it creates a much richer flavor. Remember to add the listed apple cider vinegar as it helps draw out nutrients from the bones during the long simmering process. In general, you will want to simmer your broth for at least 24 hours and up to 48 hours (except for fish broth). Feel free to customize your broth by adding veggies and your favorite extra fresh or dried herbs and spices like Onions, Garlic, Carrots, Parsley,Rosemary, Cayenne, Sage, Thyme, Celery, Sea salt, and Pepper. Store it in an airtight jar or container in the refrigerator for up to 5 days. You can store it for up to one year. You can freeze the broth in ice cube trays and pop out a frozen broth cube when needed for an easy addition to any stir fry, steamed vegetables, or even just to drink a warm mug of it in the morning or evening.
Beef Bone Broth
4 lbs. beef bones
12 cups water
2 tablespoons apple cider vinegar
3 cups vegetables of choice (onion, garlic, carrots, celery etc.) roughly chopped
Large handful of fresh herbs (rosemary, thyme, bay)
1/2–1 tablespoon sea salt (optional)
Instructions
1. Preheat oven to 450°F.
2. Place bones in a single layer in a roasting pan or on a baking sheet and roast in oven for about 30 minutes or until they are brown.
3. Add bones, water, apple cider vinegar, vegetables, and herbs to a large stockpot and bring to a boil.
4. Reduce heat to a very gentle simmer and cover partially.
5. Simmer for 24-48 hours and skim off any foam that floats to the surface. Add extra water if necessary to keep bones submerged.
6. When done simmering, strain the bone broth and discard all of the solids. Taste and add more salt or pepper if desired.
7. Let cool to room temperature before placing in storage jars or containers.
Easy Chicken Bone Broth
Bones from 1 roasted chicken (meat can be used for other recipes or just eaten)
2 tablespoons apple cider vinegar
3 cups vegetables of choice, chopped. (This can include any vegetables roasted with the chicken)
1 large handful of fresh herbs (rosemary, thyme, parsley etc.)
About 12 cups of water or enough to cover the vegetables and bones by 1-2 inches
½–1 tablespoon sea salt (optional)
Instructions
1. Add bones, water, apple cider vinegar, vegetables, and herbs to a large stock pot and bring to a boil.
2. Reduce heat to a very gentle simmer and cover partially.
3. Simmer for 24-48 hours and skim off any foam that floats to the surface. Add extra water if necessary to keep bones submerged.
4. When done simmering, strain the bone broth and discard all of the solids. Taste and add more salt or pepper if desired.
5. Let cool to room temperature before placing in storage jars or containers.
Fish Bone Broth
Because fish bones are small and delicate they require less simmering time to draw outthe nutrients. Most people choose less oily white fish for fish bone broth. Know that the smell of the fish simmering will fill your house. Also, do not over cook or burn the fish broth, it creates a very strong and not so pleasant smell!
4 lbs. fish bones and heads
12 cups water or enough to cover by 1-2 inches
2 tablespoons apple cider vinegar
3 cups vegetables of choice (onion, garlic, carrots, celery, etc.) roughly chopped
Large handful of fresh herbs (your choice)¼ cup peeled and sliced fresh ginger (optional)
3-5 cloves of peeled garlic (optional)½–1 tablespoon sea salt (optional)
Instructions
1. Add bones, water, apple cider vinegar, vegetables, and herbs to a large stock pot and bring to a boil.
2. Reduce heat to a very gentle simmer and cover partially.
3. Simmer for 1 hour and skim off any foam that floats to the surface. Add extra water if necessary to keep bones submerged.
4. When done simmering, strain the bone broth and discard all of the solids. Taste and add more salt or pepper if desired.
5. Let cool to room temperature before placing in storage jars or containers.
Miso Mushroom Soup
This is a very healing, easily digestible soup that can be eaten for breakfast, lunch and dinner. Store any left overs in an airtight container in the refrigerator for up to 4 days. When reheating this recipe, do not bring to a boil, gently heat soup instead.
2 tablespoons avocado or olive oil
1 onion cut into1 inch pieces
2 medium sized carrots cut into matchsticks
10-12 shitake mushrooms, sliced (or any other mushroom sliced)
2 cups broccoli florets
1 ½ cups cubed zucchini or summer squash
8 cups mushroom, chicken, or vegetable stock¼ cup miso (chickpea or mellow white)
2 teaspoons toasted sesame oil
Black pepper and salt to taste
Chopped green onions
Instructions
1. Add avocado or olive oil to a medium sized soup pot and heat on medium heat. Add onions andcook until soft and translucent.
2. Add carrots and mushrooms and cook another 5 minutes or until they start to soften.
3. Add stock/broth and bring to a boil. Simmer for 5-7 minutes until carrots are soft.
4. Add broccoli and zucchini and simmer again for a few minutes.
5. Turn off heat and remove ½ cup of liquid and place in a small bowl. Add miso paste and whisk until smooth, then add back into the pot.
6. Drizzle toasted sesame oil on top (optional) and top each bowl with chopped green onions before serving.
Serves 4-6