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You are here: Home / Archives for nutrition tips

Make Easy Slow-Cooker Bone Broth at Home

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

hands chopping ingredients to make a bone broth including carrots, garlic and meat bones and herbs

Selva's recipe for bone broth is rich in collagen and provides an easy-to-absorb protein source.

Makes approximately 4 quarts

INGREDIENTS
  • 2–3 pounds grass-fed beef bones (or pastured chicken carcass)
  • 1 large yellow onion, cut in half (skin on)
  • 1 bay leaf
  • 2 whole cloves
  • 2 carrots, cut into quarters
  • 1/2 small celeriac root, cut in half
  • 1/3 bunch parsley
  • 2 cloves garlic, peeled
  • 10–15 whole peppercorns
  • 1 juniper berry (optional)
  • 1 tablespoon apple cider vinegar
FIND SOUP BONES AT THE CO-OP

Find grass-fed beef marrow bones, labeled as soup or doggie bones, or 2.5-pound bags of chicken bones from local vendor Osprey Hill Farm in the meat freezer. We also sell chicken necks, wings, drumsticks, and whole chickens (just roast and strip the meat off the carcass).

METHOD
  1. Preheat oven to 425 F. Place bones on a baking sheet and roast for 20–30 minutes or until browned.
  2. Meanwhile, sear the onion face down on a skillet until browned. Then pierce bay leaf to onion half with the cloves.
  3. Add roasted beef bones and juices to the slow cooker. Add all veggies, remaining spices, and vinegar to bones. Fill with enough cold fresh water to cover bones/veggies. Program slow cooker to cook on low for 8 to 10 hours. Fill with more water to cover bones and continue to cook on low for longer than 10 hours if a stronger more medicinal bone broth is desired (at least 24 hours is recommended).
  4. When broth is ready, remove large veggie chunks and bones. Pour remaining liquid into large glass jars and cool to keep it from souring. Once cooled, you may remove as much of the fat layer as desired. The remaining broth can be thinned with water if necessary. This broth keeps for 1 week in the refrigerator or you can freeze in ice cube trays for later use. Season with sea salt and fresh herbs (minced rosemary, thyme, and oregano) if used as a hot beverage.
ALTERNATIVE METHOD

After cooking for 24 hours and then removing the veggies, you can continue to keep broth and bones in the slow cooker, replenishing with enough fresh water to keep bones covered. Reheat in slow cooker on low heat for 4 to 5 hours each time fresh water is added. Allow to cool and refrigerate unused portion. Process may be repeated for about 7 days, then discard.

LEARN TO MAKE NOURISHING BROTHS

Attend Selva’s Healthy Connections class on March 9, 2020, to learn how to make your own nourishing broths at home. See more Healthy Connections classes on our website.

Learn more about the health benefits of bone broth in Selva's Ask the Nutritionist column.

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Dear Nutritionist: Getting the Most from Fruit

by Lisa Samuel, Co-op News contributor

dear nutritionist, lisa samuel, nutrition, registered dietitian, nutrition advice

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist, I’ve heard that some fruits are more nutritious than others. Is this true? And if so, how can I choose the most nutritious fruits?

Dear Member, It’s a great question! Different fruits provide different
health benefits.

For example, some are higher in fiber, or some have greater amounts of antioxidants. Have you ever heard the term “eat the rainbow”?

The bottom line is that the more colorful the fruits in your diet are—the better!

However, there are differences in the nutritional value of certain fruits, and how you store and serve them can also affect their nutritional value. Here are a few general guidelines to getting the biggest bang for your nutrition buck, when it comes to fruits.

Fruits vary widely in their nutritional value. For example, different apples have different amounts of antioxidants. Try to choose the most colorful fruit on display.

Select ripe fruit for the highest nutritional value. Fruits picked before they are ripe will never develop the same nutritional value as naturally ripened fruits. Also, fruit loses nutritional value as it ages. The sooner you eat it after it has been picked, the more nutrition.

Eat the skin! For most fruits with an edible skin, much of the fiber and nutritional value is contained in the skin.

Blueberries, raspberries, and blackberries are among the most nutritious foods you can eat! They are rich in vitamin C and anthocyanins (beneficial phytochemicals), and are high in fiber.

Frozen berries are almost as nutritious as fresh berries, if they are flash frozen. Thawing them destroys many of their nutrients unless they are thawed very quickly. Thawing berries in the microwave is the fastest method. Eat them right away after thawing, or eat them frozen as a refreshing treat!

Dried fruits are also nutritious and are good sources of fiber. Try to choose those dried without added sugar.

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butternut squash with seeds

Ask the Nutritionist: Squash Talk

Dear Nutritionist: I always see different varieties of winter squash at the grocery store. However, I am unsure how to prepare them. Do you have any easy tips on how to cook and season squash?

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Sun Protection That Is Good for You and the Environment

We like to make the most of our long summer days, but one in five Americans will develop skin cancer in their lifetime and UV exposure is the most preventable risk factor. So play it safe in the sun this summer.

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Local Vendor Profile: Moon Valley Organics

Join the Cordata wellness team on a virtual tour of Moon Valley Organics. The Co-op is proud to partner with this local business whose products promote a healthy way of caring for our bodies and the world.

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