Don’t Get Sick! Ward off Cold & Flu Season With Bone Broth (Recipe!)

Cold and flu season is upon us.

With chilly temperatures, heavy snow in some parts of the U.S. and cold rain in other parts, our immune systems are taking hits from all sides.

We’re  all looking for ways to prevent sickness this time of year.

When I was in college I would take an over-the-counter decongestant to delay sickness (it worked for a while, but then when it hit, it would hit hard). Now I look for more natural ways to boost my immune system throughout the year so I’ll be less likely to get sick in the winter time.

Even though I do get sick less, it’s hard to prevent it altogether. But there are a few tricks I’ve learned along the way that seem to really work, and I haven’t had much more than a sniffle for about 3 years.

The front line of defense during the winter is bone broth.

A traditional food of the highest degree, every society has relied on broth in some form for thousands of years, and for good reason.

Broth provides our bodies access to a rich source of nutrients that bolster our immune systems and nourish us at a deep level. Broth also provides a way to use the whole animal (and veggie scraps), allowing us to reduce our waste while boosting nutrient intake.

Broth is versatile: use it as a base for soups, stews and grains.

This is an easy way to make every meal more nutrient dense. Drink as much broth as possible during the winter. I have a batch of broth going almost constantly in the winter, and I drink several cups per day, either plain with a little salt, or incorporated into other dishes.

Throughout the rest of the year I make about a batch per week and still use it in all of my dishes.

It’s a great way to stay warm, hydrated and nourished during the cold winter months! VitaClay is an ideal tool for safely making nourishing bone  and vegetable broth—you can let it cook all night and all day and go about business as usual.

We have all heard chicken noodle soup is the best way to heal yourself of a cold or other illness. But why is this age-old recipe so effective? Is it the chicken? The veggies? The noodles?

The secret is really in the broth.

Traditionally every soup was  made with a base of broth, not water. These days we grab a bouillon cube to flavor soup and other dishes, but did you know that real, traditional bone broth is a very healing and nourishing food?

It’s good for so much more than just flavoring–though it does that very well.

Homemade bone broth will add a rich, velvety texture and a deep flavor to anything it touches. It’s also filled with nourishing minerals and proteins that build immunity at the cellular level.

Any soup, stew or chili recipe I make uses bone broth as the base, and I add it to a lot of other things as well. For example, I’ll add a spoonful to a stir fry that is getting dry, instead of adding water or more oil.

I also always use broth a s a cooking liquid for rice, quinoa or any other savory grain: it boosts nutrition and adds a really great flavor. With broth and a little butter, rice becomes very filling–almost a whole meal by itself!

Whenever my husband eats rice from a restaurant, he comments that the rice I make tastes much better. 

How Can I Make Bone Broth?

The best part about bone broth is that it’s so easy to make, and practically free! The stores sell tetra packs of stock on the cheap, but if you want to get the deeply nourishing benefits of bone broth, the real thing is usually found in the freezer section of the health food store or you can order it in bulk online.

Bone broth is amazing because you can literally make it from your “trash” –veggie scraps and bones (that’s better than free!). Save the bones and veggie scraps from meals during the week in a container in the fridge or freezer, and when you have a few handfuls, throw them in the slow cooker and get going!

Here is a quick, easy recipe for any type of bone broth:

Ingredients

  • Bones (soup bones or bones left over from this week’s dinners)*
  • Veggie scraps from the week’s meals (mushrooms, celery, carrots, etc)*
  • Eggshells, oyster shells, etc: these add calcium and minerals!
  • Seaweed strips (optional: these add lots of minerals and iodine)
  • Ginger and garlic–boosts the anti-oxidant and immune-building properties

*Scraps can also be frozen to use in a future batch of broth if it will be more than a few days until you can cook them. 

Directions

  1. Add bones, scraps and other ingredients to pot
  2. Fill the rest of the pot with purified water
  3. Cook on “soup” (for VitaClay) for 3-5 hours (up to 24 hours)
  4. Strain, bottle and freeze or refrigerate
  5. Use in everything!

I love to make bone broth in my VitaClay, because it is electronic and I can safely leave the broth cooking for hours and hours while I sleep at night or run errands during the day.

As a bonus, VitaClay does pretty much all of my cooking: it makes rice, quinoa, and other grains; it makes yogurt (!) and all manner of slow-cooking dishes, from roasts to stews, soups and beans and steamed veggies or fish. It’s truly a multi-cooker, and I don’t use anything else for any of these dishes.

If you want to start making your own broth at home and hire your “personal chef” (VitaClay) to cook all of your meals for you, use coupon code NOURISH10 at check-out for 10% off any product on the website.

What if I Can’t Make My Own Bone Broth?

There are times we simply can’t make our own bone broth. It requires space, time, and tools that are not always available.

Maybe you’re traveling or staying somewhere other than home. Maybe you are moving or live in a very small space. Maybe you’re crunched for time and just don’t have the bandwidth to do one more thing right now. Whatever the reason, don’t let it be an excuse miss out on all the nourishing, healing benefits of bone broth.

I have recently discovered Fire & Kettle bone broth, and I’m in love. I keep this stuff in my pantry for when I run out of bones and broth or just need some quick and don’t have time to make it.

I like Fire & Kettle because they have several options and flavor combinations, and they always use pastured, organic bones.

Never make/drink bone broth from non-organic bones: the toxins build up in the bones and will be passed onto you so it’s important to get the cleanest source possible!

Plus, right now you can get up to three free cartons of Kettle & Fire Bone Broth when you order through my link. It’s a great time to stock up for those times you run out!

Check out the great flavors at Kettle & Fire and start getting your bone broth on. In the meantime, be sure to make a big batch so you’ll always have some on hand to use as a nutritious base for soups, stews, rice, stir fries and other dishes!

Also, if you have a dog chicken bones are great to feed them as bone meal after they’ve been cooked into broth: you’ll know they’re ready when you can easily crush the bones with one hand.

These bones keep going, and going and going….!

What is your favorite way to use bone broth?

How often do you make it at home? 

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Disclosure: many of the product links in this post are affiliate links, which means I will receive a small commission from any purchase. I only recommend products that I love and this is at no extra cost to you. Thank you for supporting our mission with your clicks!

Ginger Tea: Your New Best Friend in the Winter (Plus a Hot Toddy Recipe!)

My step-daughter Lexi recently had an issue with her foot: it was swollen, painful and difficult for her to walk. Being in college, that is a big problem. She was forced to use crutches for several weeks, she was in constant pain, and she was at the mercy of whatever her doctors told her.

My husband and step-daughter on a daddy-daughter date in San Francisco.

It was clear her doctors didn’t know what was causing it: she was getting contradictory opinions and diagnoses, and all they could really do was prescribe pain meds.

My husband works out several times a week at the gym, as well as playing softball games twice a week, visiting the batting cages, playing flag football, and coaching sports teams. Needless to say, he often has sore, tight, or stiff muscles.

I’m usually cold. I have to carry a jacket everywhere, and when it starts to get cold in the fall I end up catching a chill and eventually getting a head cold or sinus infection as a result.

What if I told you there is a cheap, easy, and delicious way to relieve all three of the above issues, and many more?

GINGER

Ginger is a rock star in the world of natural healing and “food as medicine.”

  • Ginger is an anti-inflammatory: inflammation causes most of the pain and disease we experience
  • Ginger boosts the immune system: fend off that cold & flu virus going around
  • Ginger warms up the body: ward off chills and stay toasty in the winter!
  • Ginger breaks down toxic build-up in the body
  • Ginger improves cardiovascular health
  • Ginger relieves nausea and improves digestion: even nausea from motion sickness!
  • Ginger lowers cholesterol
  • Ginger works with fiber from your diet to cleanse your digestive tract
  • Ginger balances blood sugar
  • Ginger is a pain reliever: studies have found it even more effective than over-the-counter pain meds when taken every day!
  • Ginger can reduce the risk of cancer
  • Ginger is anti-bacterial and anti-fungal: it helps your body fight infections
  • Ginger can ease nasal discomfort: and serve as an alternative to decongestants and allergy meds
  • Ginger may rev up body fat loss: it ramps up your metabolism by raising your body temperature, encouraging your body to burn fat
Ginger does so many things!

So how can you get it in you? You can cook with it–I love the subtly sweet-hot flavor it adds to dishes. There are ginger candies you can eat as well–they’re a little spicy but pretty good! Or you can drink it as a tea!

Ginger tea is not actually tea, it’s an infusion of ginger in water. Here’s how to make it:

Ingredients for Ginger Tea

  • Fresh ginger root
  • 4-5 cups Pure filtered water

Directions for Ginger Tea

  1. Cut the fresh ginger into slices, using about one inch total
  2. Add the ginger and water to a saucepan and boil for 10-15 minutes
  3. Strain out the ginger and use the “ginger tea” that results

You can also buy ginger tea bags, or other ginger-infused products such as these ginger-honey crystals.

Ginger tea can be enjoyed hot or cold: you can even make a big batch in the summer and refrigerate it for a refreshing beverage with health benefits, or use it to make ginger lemonade!

It’s great sweetened with honey and with lemon, or you can use the “ginger water” in other things: like if you make herbal tea (I love this one) at night, use the ginger water instead of regular water to add ginger’s health benefits without the flavor–you’ll just taste the tea!

You can also use ginger water as the base for soups, stews, or other beverages. It can be used in place of water in a lot of recipes, and be swapped out for water when making rice, quinoa, or oatmeal. You can even use it when you make hot cocoa!

Some people (and kids) don’t love the strong taste of ginger. My friend Jennifer over at Home on the Meyerstead came up with this really great honey-based throat elixir that is great for kids–it’s sweet and sour with a great flavor, but also has the benefits of ginger, along with lemon and honey! It’s delicious–so much better than cough medicine but works just as well–and it’s a great tasting and nutritious ready-made add-in for tea!

When I feel a chill or get a tickle in the back of my throat, I make this delicious hot toddy and it warms me right up:

Ingredients for Healing Hot Toddy

  • 2-3 cups hot ginger water
  • 2 T lemon juice (if using a fresh lemon, throw in the whole lemon slice to get some of the benefits of the rind and zest)
  • 1-2 T raw organic honey (depending on how sweet you like it)
  • A splash of whiskey (about 1 oz)
  • 1-2 oz Elderberry tincture or a spoonful of Elderberry syrup
  • 2 T Raw Apple Cider Vinegar
  • A sprinkle of cinnamon
  • A sprinkle of real salt (for electrolytes and flavor)

Directions for Healing Hot Toddy

  1. Add all ingredients to hot ginger water
  2. Stir and add to two mugs

I love this hot toddy because it warms my whole body up right away–

perfect if I’ve caught a chill.

It also tastes great! it’s like hot apple cider, thanks to the apple cider vinegar.

It’s the perfect immune-boosting nightcap!

It’s even better to pair up this hot drink with a detox bath at night before you go to bed or when you feel sick.

My step-daugter Lexi said the ginger tea helped relieve pain in her foot as it was healing, too!

Ginger is an age-old remedy that really works as a warming, soothing, anti-inflammatory food, and it’s very inexpensive and easy to use! Grab some ginger next time you’re at the store and get to healing!

 

Read more about how to boost immunity and stay well during the winter:

Caught a chill? Take a Detox Bath! 

Make Your Own Elderberry Tincture: Stay Healthy and Ward off Cold & Flu Season! 

Plus: Watch “5 Top Ingredients to Add to Your Detox Bath

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Disclosure: Many of the product links in this post are affiliate links, which means I will receive a small commission from any purchase. I only recommend products that I love and this is at no extra cost to you. Thank you for supporting our mission with your clicks!