7 sneaky ways to incorporate bone broth into your diet

Health is never about one thing but I must say that bone broth had a profound impact on my health. In fact I would go so far as to say that it radically changed my life. It wasn’t until I started drinking 1 cup of bone broth every day in 2007 (when my naturopath first introduced me to ancestral diets) that all my osteo-skeletal issues vanished and I (finally) stopped breaking bones. My skin started glowing (hence why I later coined the phrase “bone is my Botox”), my period returned, and I started feeling more vital, robust and resilient from colds and other illnesses. 

What’s so good about bone broth? 

As the age-old elixir of health consumed in traditional societies the world over, bone broth (aka stock) has a myriad of health benefits which I detail at length in my online bone broth workshop which is included in my Food as Medicine digital package. Bone broth from wild or pastured animals is a rich source of:

A) collagen (the primary structural element of our hair, skin, nails, and osteo skeletal system),
B) gelatin (for robust digestion, gut healing & sealing, and promotes regularity), and
C) glycine (balancer of muscle meat, powerful detoxifier, and emotional stabilizer). 

7 sneaky ways…

Most people (young and old) absolutely love the delicious flavour that a warming cup of bone broth imparts (especially when infused with a squeeze of lemon juice!). In fact, when you introduce broth to babies (from around 8 months of age) the feedback I get from mums is how their children absolutely love it. Children instinctively know what is good for them. However, if you have young kids who fuss about broth or even if you just want to find more ways to include broth into your and your family’s diet for a powerful nutritional and flavoursome boost, here are my 7 favourite ways:

1. Use broth as a base to soups instead of water. All of our artisan soups made at Broth Bar & Larder (sold via our online store) are broth-based.

2. Use broth as a base to casseroles/ stews instead of water. Learn how to make your own casseroles in my online slow cook workshop (sold individually or included in my Food as Medicine digital package).

3. Add cold/frozen beef broth into smoothies. Frozen broth is tasteless - meaning you get all of the goodness without any change in flavour. We freeze our beef broth into silicon ice-cube trays for you to keep in your freezer to conveniently add into smoothies. We have 3 frozen beef broth cubes options on our online store that are perfect for smoothies:
> our original beef broth cubes
> our beef broth & spinach cubes (we add 2 of these cubes into our smoothies at Broth Bar & Larder)
> our beef broth & liver cubes (we add 1 of these cubes into our smoothies at Broth Bar & Larder)

4. Use broth to cook rice instead of water (soak 1 cup rice in water overnight, strain, rinse and cook in saucepan with 2 cups of broth until broth is absorbed). You might like to try my veggie packed fried rice recipe (it’s such a winner with kids!).

5. Add a splash of broth to the bottom of a saucepan instead of water when reheating leftover food to prevent food from sticking to the pot. As a traditional wholefoodie I always prefer stovetop cooking over microwave ovens to reheat food.

6. Add a splash of bone broth when sautéing veggies (such as silverbeet or rainbow chard) to prevent them from drying out and to keep them moist. I love adding it to my “green medley” (sauté diced garlic in butter until tender then add silverbeet, peas, broccoli florets and matchstick zucchini, a splash of bone broth and sautee on low heat, stirring occasionally, until tender. Season and serve as a side).

7. use broth to poach eggs instead of water. Pour bone broth into a small saucepan and heat gently, crack in eggs and when the whites turn from translucent to opaque they are ready! Do not let the broth boil. Pour the eggs and broth mixture into a bowl and add flavour bombs as desired eg tamari, nori seaweed flakes, chili, minced ginger, minced garlic, Red Board fish sauce, Yuzu Japanese sesame sprinkles and coriander leaves for an Asian Broth Breakfast Bowl. For a more complete meal, cook leafy greens, broccolini or thinly sliced mushrooms in the bone broth until just tender before adding in the eggs to poach.

NOTE!!! Not all broth is created equal!!!

Like all food, not all bone broth is created equal!! The source of the bones and other ingredients, the quality of the water used, and the way it’s made, and how it is packaged all profoundly impact its nutritional value, our health and the planet’s health. Here’s what makes our broth unique in the Australian marketplace:

How to purchase

Purchase our chicken, beef, wild fish and vegan broth from Broth Bar & Larder in Bronte or via our online store.

Learn how to make your own!

In my online bone broth workshop you can learn how to make your own gelatinous bone broth, broth based soups and contains answers to my most asked broth FAQs. It is sold individually or it is included with ALL 5 of my online cooking classes in my Food as Medicine digital package (which is by far the best value).  All my 5 cooking workshops come with lifetime access to a video and workshop booklet containing comprehensive nutritional theory, recipes and practical how to. 

Love Soulla xx

'The Essentials' Workshop: Why Every Home Needs YL Oils

My mission is to inspire others to lead less toxic, more nourishing lives. It’s a simple as that. I do this by inspiring people to healthy swap not only processed ‘foods’ for nutrient-dense foods, but also healthy swapping conventional personal care products, household cleaning products, perfumes, make up and pharmaceuticals with all natural, non toxic, super powerful versions.

what we put on our skin and breathe into our lungs is just as, if not more, important than the food we eat because our skin and lungs have no digestive filters!

Scientific research suggests that the conventional personal care products and household cleaning products that line our supermarket shelves contain toxins that wreak havoc on our and our childrens’ systems, as well as adversely affect the health of our planet. Our children are most vulnerable as their skin is more permeable and the effect of toxins in their smaller systems is more pronounced.  If you want to learn more about the specific dangers, I encourage you to check out the Netflix documentary Stink! or read Low Tox Life by Alexx Stuart or One Bite at a Time by Sarah Lantz and Tabitha Mcintosh. 

Toxins and Nourishment are the 2 primary epigenetic / lifestyle factors that profoundly influence our health. Toxins cause inflammation and we know that inflammation is the root cause of all modern disease. And here we are unwittingly slathering these toxins onto our and our childrens’ skin and hair, and breathing them in while cleaning our house, spraying on perfumes and lighting our scented candles. The good news is that it is never too late to start kicking toxic chemicals to the curb to create a less toxic home environment for you and your family. Your home is after all the ONE and only environment you can control! By focusing on what you can control (and surrendering to the rest) you can make massive inroads to reducing the toxicity in your and your family’s life. 

To that end, this year (like previous years), I’m continuing my crusade against toxins by running regular gatherings where I will educate and show you how simple, easy and cost effective it can be to rid your house of all hormone-disruptive toxic chemicals and healthy swap to all-natural cost-effective and super powerful versions, one by one. Instead of getting overwhelmed, my team and I will hold your hand to make healthy swapping a positive and empowering process. View healthy swapping as an act of self-love because it’s essentially saying “I care about my health, my partner’s health, my kids’ health and the health of the planet”. And what could be more important than that?!?!?

what will be covered:  

In my information-packed gatherings, I discuss in my renowned, uncomplicated, no-nonsense practical, un-fluffy, approach:

• the various toxins found in common personal care products and household cleaning products and their effect on our system as well as the loopholes that allow them in there in the first place 

• what we as conscious consumers aspire to and why Young Living ticks all the boxes 

• some essential oils basics 

• how to incorporate essential oils and oil infused products into your life to create a less toxic home for your family

• what sets Young Living apart from all other essential oils on the market 

• an overview of 12 specific essential oils (both blends and singles) found in the Young Living Premium Starter Bundle including what they can be used for and, in particular, how they can replace conventional household cleaning products, personal care products, pharmaceuticals  and perfumes to lower your toxic load

• how to purchase a Young Living starter kit (if you so choose) in the most economical way

At each gathering you will receive:

• Robust education on toxins found in conventional personal care products and household cleaning products, essential oils and their uses and application, and how to healthy swap to toxic-free products in a positive and empowering way.

• Opportunity to purchase at wholesale prices Young Living essential oils. 

• Every person who purchases a YL starter bundle will receive access to our team’s exclusive Member Resources which includes a comprehensive online Essential Oils 101 Guide, access to our closed Star Anise Essentials FaceBook page, personalised ongoing support from one of my team leaders, access to our monthly educational oils group, discounts to various health and wellness practitioners, along with a wealth of other information and resources exclusive to Young Living members in my team.

• Opportunity to ask questions about toxic-free living, essential oils generally, or any Young Living product specifically.

• For in person gatherings you will have the opportunity to smell and experience the YL oils and products and to indulge in some artisan oil infused raw dark chocolate and Ningxia Red gummies.

These gatherings are ideal for: 

• Those aspiring to be pharmacy-free and chemical-free

• Those who are interested in healthy swapping all their personal care products, air fresheners, perfumes, make up, pharmaceuticals and household cleaners with non toxic, super powerful, cost effective, all-natural alternatives

• Those who are interested in being their family’s alchemist and healer in the first instance and in particular only want to use the highest quality essential oils on the planet especially for therapeutic purposes 

• Those who are interested to learn about essential oils generally and Young Living specifically and why Young Living are in a league of their own as the world leaders in essential oils with their 2 decade leadership history

• Those who want to learn how to use essential oils to promote, maintain and support their and their family’s health and to reduce their chemical burden

• Those who want to take their and their family’s health and well-being to the next level 

• Holistic practitioners and body/energy workers who want to learn how to incorporate the oils into their practice for the benefit of their clients

• Those who want to learn new things and immerse themselves into a supportive and authentic community of like-minded people!

when & where:

These free workshops are run approximately once per month via zoom webinar or as a small in person group gathering at my home in Waverley, Sydney. Please refer to the workshop page here for the latest dates and availability.

cost:

This is a free workshop held by zoom webinar or as a small in person group gathering. Simply register by clicking the button below and we will be in touch with the zoom link!

If you want to awaken all of humanity…

The simplest and gentlest way to start your journey of self transformation is by focusing on your health because without a solid foundation of health, you have nothing. It is so much harder to be happy, I personally discovered, if you are not healthy. And in turn the easiest yet the most profound way to influence your health is to start with your diet and then tackle other lifestyle factors like movement, sleep, nature immersion and mindset. I call the diet (nutrition and hydration) the low hanging fruit on the health and wellness tree because you’ve got to eat at least 2 to 3 times a day- it’s not an additional thing you need to do- you’re doing it anyway. And you always have a choice as to what to buy to eat. 

Some of the other foundations of health may be harder beasts to tackle. It’s a lot easier to change your breakfast, for example, than to change your mindset. 

If you start with your diet, that’s going to give you the clarity, the bandwidth, the energy, the space and a truly phenomenal platform to enable you to then deal with other aspects of your life one by one and to radically self transform. 

In other words, if you’ve nailed the diet, you’re 90% there!! If you’ve nailed the diet, much of the background noise, fuzz, and distortions disappear so that a clarity becomes present. You can then more easily tap into your intuition and inner wisdom. 

As 2020 draws to a close and a new era dawns upon us, I invite you to take a look at those areas of yourself that you are neglecting especially around the food and other products you bring into your home. Are you choosing them consciously or are you on autopilot?

If you are at all confused with what to eat, how much to eat, when to eat, what to look for when buying food and where to shop, my comprehensive FOOD AS MEDICINE DIGITAL PACKAGE is for you. It’s the culmination of 2 decades of work consolidated into a very comprehensive pack consisting of:

• a 3 hour talk on the fundamentals of robust nutrition by myself

• a 1 hour talk on the fundamentals of robust gut health presented co-by Australia’s leading holist dietician and gut expert Marieke Rodenstein

• almost 2 hours of talks on how to kick the chemicals in your home to provide a toxic-free home sanctuary for your family

• a 60 page “How To” manual that sets you up for life that puts all of the theory and talks into practical application

• 5 online cooking classes (bone broth, organ meats, slow cooks, baked cakes, chocolate) so you can master the wholefood basics in your home.

Retailing at $150, this package is valued at over $1000 if you were to buy each product/service individually, and provides you with lifetime access to all of its contents once downloaded. 

Truly, the greatest gift that you have to give is that of your own self transformation. Make 2021 the year when that journey can deepen.