For several weeks, I have been trying out the nutrient-rich magical potion of bone broth soup, adding various peppery and other spices as well as broccoli and onion for their sulfuric contributions, and this week for my Special Dish for the Week, I use duck bones to make my:
Spicy Bone Broth Broccoli and Onion Soup
I originally began making this soup began as bone-less vegetarian detoxifying fasting dish. However, the idea of a fast to someone who is already underweight and who likes to eat a lot can be highly stressful—and so very quickly, I turned a fast into a nutrient-rich detoxifier—gentle on the body, nourishing for the soul.
In the course of my recent nutritional and life-style readings, I am reminded of the virtues of the old-fashioned homemade chicken soup. Hence, I decide to combine the two concepts.
The nutrients in bone broth are apparently very good for bone, joint, and brain health—particularly if the bones are simmered for a long time (8 hours for chicken bones, 24 hours for harder bones like beef) in order to dissolve the cartilage from around the bones and the marrow from inside the bones.
I have been using this bone broth in a delicious and warming, Trojan Horse way to increase my daily intake of various anti-inflammatory spices and sulfur-rich veggies.
The typical ingredients of my bone broth soup include:
- water (naturally)
- bones (chicken, turkey, or duck)
- onion, coarsely chopped
- garlic, minced
- carrot or yam, cubed
- soaked over night red lentils or oven baked squash, cubed
- broccoli, coarsely chopped and added towards the end
- finely shredded kelp
- 1-2 tsp cayenne pepper
- 1 tsp oregano or thyme
- 1 tsp turmeric or cumin
- 1 tsp black pepper
- sea salt, to taste
- cilantro, chopped
I cook the bones for several hours on low heat. Then I let the bone broth cool enough to strain out the bones and peel away the small bits of meat, which I save and add back to the soup later. I return the bones back to the broth, and simmer them for another few hours. (Removing the meat from the bones is a bit easier before the bones have disintegrated too much.) Then I strain the bones out again, and begin adding the other ingredients into the bone broth. I let the soup simmer for 30-45 minutes, adding broccoli and cilantro towards the end.
I use my hand blender to purée half of the soup, tasting it for flavour and texture.
Sometimes I serve the soup with chopped raw spinach and more cilantro as garnish, to add more nutrients and enzymes from these raw leafy greens. I am glad to say that the soup turns out really well every time!
Meal ideas & recipes from “The Wahls Protocol” book.