Matrix = “A grid used to display data (ingredients) in a structured format (recipes)”
Quick - Easy - Inexpensive - Flexible - Warming - Nutritious - Tasty
Bone broth is having a moment. Frozen, boxed, homemade- it is everywhere and has been historically for centuries, quietly simmering away on the back burner in every culture: chicken soup, pho, brodos, consommé. Our starting point assumes that you have either purchased or made your own broth. Think of it as a savvy strategy for cold weather, getting a nutrient dense meal on the table quickly, cutting cooking time, and whetting appetites all while becoming more efficient in managing your fridge.
Why bone broth? Why not, say. Something like old fashioned Cream of Tomato soup? Well, if it were really old fashioned this would be less of an issue. But many soups are packaged with a chem lab of ingredients inside a can lined with stabilizers that would make an endocrinologist shriek.
A good broth can pack a lot of nutrients into a small space. The slow cooking process breaks down the proteins into collagen, releasing their amino acids, making them more easily available to your digestive track and rebuilding new protein in the body. The high liquid content is more easily digestible giving desirable hydration. Broths can help in resting and healing our gut and the intestinal barrier which is tasked with selectively allowing the good guys into the body while keeping the bad guys- bacteria, viruses, toxins out.
Benefits
Vitamin A and K
Minerals: magnesium, calcium, selenium, zinc, manganese
Collagen: a major component of connective tissue: bones, joints, nails, skin and hair
Amino acids: glutamine to help heal the intestinal barrier, heal your leaky gut + aid digestion and reduce inflammation
Hyaluronic acid, glucosamine and chondroitin
Lysine to aid sleep
Proline to synthesize new proteins from amino acid building blocks
Glycine to protect stomach lining and aid detoxification
Immune boosting qualities, builds antibodies and white blood cells
Decrease food waste and expense by using leftovers
Stay within your flavor palette by using foods already in your pantry
Start Cooking
Below you’ll find a list of some ingredients to spark your interest. Don’t feel compelled to use any ingredient that does not appeal, just move on!
BROTH: Chicken, Turkey or Beef (Fish Broth is an option too but not as diverse) bones
PROTEINS: Chicken, Turkey, Bbq, Shrimp, Tofu, Miso, Shirataki noodles, Fish sauce, Edamame
VEGGIES: Onions, Eggplant, Peas, Carrots, Daikon, Salsa, Kale, Chard, Cabbage, Asian Greens, last night’s left-overs
FATS: Butter Bombs, Nut Butters, Sour Cream, Sesame Oil, Yogurt
LEGUMES: Chickpeas, Black beans, Cannellini, Kidney, Navy
NUTS: Pistachios, Pecans, Pinons, Cashews, Almonds
SEEDS: Caraway, Sesame, Pepitas, Nigella, Pumpkin, Fennel, Sunflower
SEASONINGS: Tamari, Kimchi, Gojuchang, Vinegars, Hot Sauce, Pesto, Umeboshii paste, Harissa
HERBS & SPICES: Cumin, Red Pepper, Ginger, Garlic, Coriander, Curry, Oregano, Thyme, Dill, Fennel
GARNISH: Parsley, Cilantro, Scallions, Hot Peppers, Za’atar
Build Your Broth Matrix
Chicken broth, tofu, miso & gochujang
Now that you have an idea of the array of possible ingredients, you can create your own BROTH MATRIX or use the examples below to get started. First, choose your broth and veggies. Then think about what “theme park” of flavors do you want? Your seasonings, herbs & spices will help with this piece. Are you looking for Southwestern flare, Asian or Mediterranean? The sky’s the limit and there are no rules. Enjoy!
Example Broth Matrix