Nourishing Asian Pho incorporating the benefits of Bone Broth
Updated: May 3
As a Clinical Nutritionist and Holistic Health Advisor, I favour simple, traditional and easy to use wholefoods as medicine and daily nourishment. Bone broth is both grounding and nourishing!
Science also show us the benefits that come when bone broth is consumed regularly.
Some of the benefits of Bone Broth include:
Amino acids in bone broth, like arginine, glutamine, and cysteine, have been shown to boost immunity in humans and animals. For me this means bone broth is an absolute must use throughout the winter months to fight off the colds and flu's that go around. It is also a wonderfully nourishing recovery drink to have regularly if you do come down with any winter illness.
Studies show that many of the amino acids in bone broth (such as cystine, histidine, and glycine) reduce inflammation, and L-glutamine specifically reduces gut inflammation. Every sickness and disease begins with inflammation so taking active preventative measures is a must do for long term good health.
Strengthens Bones And Teeth
A study on the necessary nutrients for bone health found that the process of bone-formation requires “an adequate and constant supply of nutrients” as follows: calcium, protein, magnesium, phosphorus, vitamin D, potassium, zinc, manganese, copper, boron, iron, vitamin A, vitamin K, vitamin C, and the B vitamins.
Bone broth made with vegetables and meat or fish provides a good source of all of these vitamins and minerals.
I mean who doesn't want to be happy! Your diet influences your gut bacteria, and your gut bacteria influence your brain. When the gut microbiome is healthy, it sends happy signals to the brain; when it’s unhealthy, it can send signals of anxiety and cause low mood.
Because of this signaling, neuroscientists are starting to investigate how to manage gut bacteria to treat mood and stress-related disorders such as depression.
Some Biologists say that the degenerative and inflammatory diseases on the rise in industrialized societies could be corrected by the use of gelatin-rich foods due to the presence of restorative amino acids such as glycine, alanine, proline, and hydroxyproline.
Heading into the cooler months is a perfect time to incorporate bone broth into your daily meals. Making your own bone broth is relatively easy - a quick search on goggle will give a variety of recipes. For those that are busy and looking for an easy to transport alternative I have used my favourite bone broth powder on the market in the recipe below.
The beauty of Mitchell's Bone Broth is it is just that - Bone broth. No additives, preservatives or any other numbers that shouldn't be in your food. Also I'm the first to admit as a busy mum and running my own business that time factor when preparing nourishing foods like bone broth can be issue. Its awesome this product is an easy add in to any meal.
Below is one of my favourite recipes to include it in as we go into the Winter months.
NOURISHING ASIAN PHO
1 packet black bean noodles or your choice of dried rice noodles
6 broccolini (or broccoli), trimmed
2 to 3 heads baby bok choy, quartered lengthwise
180 grams bean sprouts
4 shitake mushrooms, trimmed and sliced
6 button mushrooms, trimmed and sliced
Salt and white pepper
1 cup Asian herb leaves (Thai basil, cilantro, green onion, Vietnamese mint) Can get an Asia mix at the supermarket
1 lime, cut in wedges
(Optional) Red chili or jalapeno for garnish
8 cups water
1 TBS Mitchells Bone Broth
2 red onions, peeled and halved and sliced
5 cm piece of ginger, peeled and sliced into rounds
1 cinnamon stick
3 star anise
3 whole cloves
1 teaspoon coriander seeds
8 cups water
1 tablespoon coconut aminos or tamari soy sauce
1/4 teaspoon sea salt, or to taste
Melt 1 tsp coconut oil in fry pan. Sweat onions and garlic on low heat for 5mins, stirring regularly
Heat a large pot/wok over medium low heat. Add the cinnamon, star anise, cloves, and coriander seeds. Toast and stir for about 30 seconds, until the fragrance is strong.
To the wok: Add the water, Mitchells bone broth, onion, garlic and ginger to the pot. Cook over high heat until bringing to a boil. Turn to medium low heat. Simmer covered for 15 mins or up to an hour depending on your time frame and the depth of flavour you want. Strain the broth and season with salt.
Add Black bean noodles (or your choice of noodles) to the broth and cook according to instructions on the package.
You can pan fry the mushrooms or add them to the broth. Add the mushrooms so they cook for 5 mins (I added the same time as the noodles) and then at 3 minutes for the baby bok choy and broccolini.
6. To assemble the bowls, add noodles into each serving bowl and pour the broth over them. Top with
broccolini, baby bok choy, mushrooms, bean sprouts, and herbs. Serve with lime wedges, chilli, and a
dash of coconut aminos or tamari soy sauce.
Hope you ENJOY!