Best of Broth
I had a wonderful moment when I discovered Broth, a new recipe book. Written by nutritionist Vicki Edgson and Heather Thomas, it provides step-by-step recipes for ten basic broths, including beef bone, game, chicken, fish and vegetable, plus more than 50 recipes for using them in soups, stews, risottos and sauces. ‘Broths may seem simple but they are nutritional powerhouses that contain the building blocks of good health for everyone,’ says Vicki. ‘Interestingly, many gyms are now giving clients broth after a workout rather than juice, especially at this time of year.’
Bone broth is the low-calorie, flavour-packed result of simmering good-quality bones for hours until they crumble. At that point, the bones release their abundance of nutrients, including collagen, gelatine and glucosamine plus minerals and the anti-inflammatory amino acids glycine and proline.
‘The collagen released by bone broth has an amazing ability to repair the gut,’ says Vicki. ‘Vitamin C has to be present for maximum absorption so it’s best combined with potatoes, bell peppers and beetroot, along with garlic or onions.’ She recommends this for irritable bowel syndrome, as well as asthma and psoriasis.
As colds and flu fell even the strongest among us, Vicki recommends broth for strengthening immunity at every age. ‘Chicken soup has everything you need to heal and repair, including zinc, magnesium and also omega-3 essential fatty acids.’
Butchers charge a minimal amount for bones. Organic chicken carcasses with neck and giblets are available online from suppliers including Abel & Cole/£2.25 per kilo, www.abelandcole.co.uk.
DARK RICH CHICKEN BROTH (makes about 1.2 litres)
10-12 chicken leg and wing bones
2.25 litres (4pt) water
2 red onions quartered but not peeled
2 garlic cloves crushed
1 stick of celery chopped
1 carrot chopped but not peeled
2 bay leaves
5 sprigs thyme or marjoram
1 tsp coriander seeds
1/2 tsp fennel seeds
● Roast the chicken bones on a large baking sheet in a preheated oven, 180C/160C fan/gas 4 until golden and crispy, 25-30 minutes.
● Transfer the bones to a large saucepan, together with the remaining ingredients.
● Bring to a rolling boil, then cover and simmer gently for about 4 hours until the bones are soft and leaching their marrow into the broth (as above).
● Cool slightly and remove any fatty chunks. Strain and discard the vegetables.
● Refrigerate for at least 2 hours until the broth sets to a jelly. Turn out and remove any sediment at the base.
● Keep in the fridge for 5-6 days, or in the freezer (as ice cubes, if you like) for up to 3 months.
• Broth by Vicki Edgson and Heather Thomas/£20 (Jacqui Small). To order a copy for £14, go to www.you-bookshop.co.uk or call 0808-272 0808*
TIPTOP TOOTH TECH
Futurologists say customised healthcare is a key trend for 2016, whether it is a fitness workout or the way you clean your teeth. Now Oral B has launched an electric toothbrush (Oral-B Pro 6000 Smart Series with Bluetooth Technology), which can beprogrammed via the associated app to help you follow a personalised brushing routine.
‘It’s like having your dentist in your bathroom,’ says leading cosmetic dentist Dr Uchenna Okoye, brand ambassador for Oral B. ‘Your dentist can help you programme it to avoid potential dental pitfalls. For instance, many people tend to skip an area of their mouth, with right-handers often less thorough on the left side, and vice versa.’ You can also programme it to help you fight plaque or for fresher breath – and chart your progress on your phone, which is very motivating.
The Smart toothbrush comes at a cost (£229.99, www.boots.com), but when you consider how much we spend on, say, skincare, it seems a worthwhile investment to keep your teeth and mouth in optimum condition. Plus, avoiding gum disease may reduce your risk of heart disease, stroke and diabetes.
A marvellous naturopath friend, Craig Coman, 52, has been diagnosed with an aggressive brain tumour. His advice to everyone is this: ‘Tell the people you love that you love them and don’t get stressed about the small stuff.’