Tag Archives: mealprep

Life can get hectic around the holidays and in light of recent events, we could all use a little more tender, love and care. Cooking a healthy meal may not top your to-do list every night, but in under twenty minutes, you can have a hot, nourishing bowl of stew each night…or each morning.

With a small amount of prep, you can make sufficient soup to last you at least half the week. This recipe is so delicious, in fact, that I’ve made it three Sundays in a row. Not to mention, it’s highly customizeable to suit your taste. I am planning to do it once a week for the entire winter. You can replace/alternate the Oxtail, short ribs or shank with a whole chicken.

Nutritionally, it is hard to match. You end up with an “all in one” dish coverage essential nutritional needs.

I will mention only a few

  • Bone broth with all the great mineral content
  • Highly digestible protein
  • Great amount of gelatin/collagen which is really hard to find any other way: fantastic for hair, nails, skin, joints and for repairing the digestive tract
  • Healthy saturated fat which will feed your nervous system/brain. (Fats may have had a bad rap before, but they’re truly good for you! DO NOT SKIM the fat off this dish!)

The combo protein/fat is so satisfactory, it will also curb your sweet tooth for the holidays.

What could you be waiting for?

Enjoy and be well.


Recipe: Oxtail Soup

1 1/2 lbs of short ribs or shank*
(ONLY use grass fed organic)
3 lbs oxtail*
(ONLY grass fed organic)
1 spoon of apple cider vinegar.
3 turnips
1 rutabaga
2 parsnips
5 carrots
3 celery stalks
*organic, grass-fed
1/2 butternut squash
2 shallots
thyme
sea salt
ginger
Herbs de Provence
parsley
avocado

Brown meat and tail in olive oil with thyme and shallots (about 20 minutes).  While meat is browning, chop all vegetables into bite-size chunks.  Place veggies and meat in large pot and fill with salted water.  Add more thyme and grated ginger and Herbs de Provence (several tablespoons of each).  Bring to a boil and then turn down to simmer for 8-15 hours.  Remove all bones and thyme sprigs.  Serve with fresh parsley and sliced avocado.

I put mine in mason jars one per day. I make sure there are pretty even amount of meat, veggies and fat in each.


Customize!

If you have the stamina to keep chopping once your pot is simmering on the stove, below are some great fresh additions to throw in the pot when reheating for meals. You can always chop an entire bunch of cilantro, green onions, etc and save in containers in the refrigerator. When you reheat the soup, add a handful and you’re good to go. Adding fresh veggies can make it feel like you’re eating a new soup each night!

  • Cilantro
  • Italian parsley
  • Green Onions
  • Fresh Ginger – thinly sliced with a mandolin
  • Grated Carrots
  • Chard or Kale – chopped in small pieces

Adding additional herbs can have medicinal effects as well. Suffering from inflammation? Add a pinch of turmeric and black pepper — the turmeric is great for inflammation and when paired with black pepper, it’s more readily absorbed into the body. Feel like a cold might be coming on? Add 1 tsp holy basil or Tulsi. Known as the sacred basil, Tulsi is great for respiratory issues and some even believe it to boost energy. You can also increase amount of ginger in the broth if you’re suffering from gastrointestinal issues.

Bon appetit.

PS: Let me know if you made it and liked it 🙂

 

img_1131OxtailOxtail SimmeringChopped VeggiesSimmering SoupBone Broth