It’s the most wonderful vulnerable time of the year! As the air gets colder and drier, our respiratory systems get clogged and exhausted, our muscles contract and tighten, our bellies bloat with the ever-present treats and hearty meals available to us at parties and family reunions, and the low light affects our general sense of energy. Never fear, the remedies are here! Here are some natural and healthy ways to alieve the inevitable ailments of winter to keep on keepin’ on.
We’ve been privy to the bone broth trend for a few years now, peaking last year at the opening of Brodo, a take-out window attached to Hearth restaurant offering a few kinds of sipping broths. There are a handful of add-ins like bone marrow, fermented beet juice and fresh turmeric to boost their nutritional weight. Bone broth is rich in protein, collagen, minerals, and the amino acid glycine, known to be effective in aiding our natural digestive processes. On top of these already eyebrow-raising thoughts, we can add the fact that it is a sustainable practice. As winter dries out your skin and hair, and makes it more difficult to have a seasonally fresh source of energy, consider a cup of bone broth instead of that muffin and coffee in the afternoons to stay hydrated and cleansed of free radicals.
17 quart pot of water
2 Bison Bones **chicken or beef bones can be used as substitute. I like using bison bones from my local farmer’s market because they render less oil and fat, and are very flavorful!
1 spice satchel of 6 star anise, 3 cinnamon sticks, 2 tsp coriander seeds, 2 tsp fennel seeds, and 3 whole cloves. Wrapped and tied in cheesecloth.
4 ginger chunks, peeled (high powered anti-inflammatory)
Place all item in the pot and boil on low for 5-7 hours. The longer you boil the better.
This soup is a really good way to detox without feeling like your detoxing You can’t go wrong with all the benefits from the bison bone broth and fresh seasonal veggies! I like topping the soup with avocado and fresh parsley if it’s available.
1 Katchkie Farm Acorn Squash
2 cloves Katchkie Farm Garlic
3 Leaves Swiss Chard
3 Leaves Collard Greens
1 cup three bean soup mix
1/4 cup garbanzo beans
1/4 cup pearl barley
Coconut oil (or any oil of your choice for sauté)
2 1/2 cups ready-made bone broth
Kachkie Farm Acorn Squash Prep
1. Heat oven to 400
2. With a fork, make insertions around the squash
3. Bake for 35 minutes, let cool for 10 minutes and cut into cubes with skin on (the skin is delicious when baked
Three Bean Soup Mix, Garbanzo Beans, & Pearl Barley
1. Place all the dehydrated legumes and barley in small pot
2. Fill with water 2” above ingredients
3. Let water come to a rolling boil then reduce heat to a steady boil until ingredients are hydrated (usually 20 minutes) then strain and set aside
Swiss chard and Collard Greens
1. Take greens and cut along the spine of the leaf to separate the leaf from the spine, and dice the spine.
3. Heat sauté pan to medium heat and use your favorite type of oil to coat pan. I usually use coconut oil or grapeseed oil for high heat and flavor
5. Sauté diced chard and collard spines for about 5 minutes
6. Add in cubed Katchkie Farm acorn squash
7. Dice Katchkie Farm garlic cloves and mix in. I add in garlic towards the end to maintain a fresh garlic taste
8. Chop chard and collard leaves and add to mix with 3 tbsp. of water
10. Cover for 2 minutes to steam leaves, then remove from stove and set aside
1. Add all ingredients in a large pot
2. Let the flavors come together over a medium boil
3. Add desired amount of salt
4. Serve and enjoy!
Winter taxes everything we own in our bodies - we all pay a bit of our vitality. Consider essential oils to replenish your stores and stimulate your body’s self-healing by applying topically to your hands, feet, lymph nodes, and temples, or in your recipes.
I use lemon oil with warm water in the mornings to jump start metabolism and wake up internal organs.
For sore throat remedy I combine local honey, 2 drops clove, 2 drops sage, 4 lemon slices, and 1 knob of ginger sliced to my hot water thermos and sip on the way to work.
I often use essential oils in food as replacements. For instance, if the recipe calls for thyme, I use thyme oil. Basil oil for basil, etc. For a breakdown of essential oils and their benefits, check out Mountain Rose Herbs or doTERRA. Below are a few I suggest having for the season to help fight colds and fatigue.
Wild Orange invigorating, uplifting, protects against seasonal environments
Clove soothing, supports cardiovascular health and oral health, power antioxidant properties
Cinnamon Bark maintains immunity, natural flavoring, alleviates sore muscles and achy joints
Eucalyptus supports a healthy respiratory system, stress reliever, skin revitalizer
Rosemary supports healthy digestion, reduces tension and fatigue, soother sore muscles and achy joint
Here’s to a healthy and harmonious season!