Spring Clean Smoothie with Bone Broth
This spring consider spring cleaning for your body - your blood, bones and brain.
From the perspective of traditional Chinese Medicine (TCM), bone broth is thought to promote growth and development. It is also believed that bones in the diet help strengthen bones in the body and that marrow in the diet increases the essence, or jing, which strengthens the entire body. It is also thought that the brain is made up of “marrow” and, therefore, marrow in the diet also benefits the brain (Wang, pg. 272). Bone Broth can be used on a daily basis to promote overall health and well being as well as to address chronic diseases such as cancer (in cases such as this, choose large bones with plenty of marrow). From a Western medicine perspective, bone marrow is rich in the omega-3 fatty acid DHA, especially marrow from grass fed animal bones. DHA is required for the development of the brain, eyes, and other organs in children (Pitchford, pg. 296).
Seasonally speaking, TCM associates Spring with the Liver and Gallbladder. Therefore, eating foods such as kale, and other spring greens, help support and strengthen the Liver and Gallbladder by “Tonifying Liver Blood”. Kale is an excellent source of calcium, iron, Vitamin A and chlorophyll. The juice of kale is rich in sulfur and can be used to treat ulcers of the stomach and duodenum (Pitchford, pg. 541).
Goji Berries, (lycium fruit, wolfberries or gou qi zi in Chinese) are a popular superfood that has been used for thousands of years in Chinese cooking and herbal remedies to build the blood of the Liver, nourish the yin of the Liver and Kidneys, strengthen the essence (jing), moisten the Lungs and brightens the eyes. Goji Berries are rich in beta- carotene, riboflavin, vitamin C, thiamine, and other antioxidants, amino acids, vitamins and minerals (Wang pg. 35).
This recipe is 2 steps. First, bone broth must be made to be used in the smoothie. But the remaining broth can be used for days in other recipes or consumed alone for good health.
- 1 Bunch of Kale and/or other spring greens, chopped
- 1/2 cup goji berries (optional: allow goji berries to soak in small amount of boiled water or bone broth until plump, retain liquid for recipe)
- ~1 cup Beef Bone Broth (see recipe here)
1. Steam Kale in a covered pot for 5-7 minutes or until soft (but still vibrant green)
2. Place all ingredients in blender and blend until smooth, adding bone broth slowly until desired thickness reached.
Best tips for selecting ingredients:
- Bone Broth- Always choose bones from animals that are not treated with hormones or antibiotics and are grass fed and locally raised. Bone broth’s benefits are derived from the marrow (a fat) and toxins are stored in fat.
- Kale/Spring Greens- Organic, Non-GMO and locally grown are always best.
- Goji Berries- Avoid berries that are bright orange-red as they may be treated with artificial coloring. Choose dried berries that are still slightly plump. Choose organic and Non-GMO whenever possible. Goji Berries are readily available at natural food markets.
Bone Broth recipe
OUR EXPERT CONTRIBUTOR: EMILY MORRISON is a Licensed Acupuncturist and Massage Therapist. She is the mother of Ronan (4) and Kiley (2.5 months) and lives in Beacon, NY with her husband. Emily’s passion for food has only been amplified through her studies of Classical and Traditional Chinese Medicine. She believes in providing children simple, seasonal, and well-sourced foods while allowing them to experience a myriad of flavors. Her approach to dietetics is based in Chinese medicine and therefore focuses on the use of seasonal ingredients, no dairy (unless appropriate for an illness), limited fruit and very little, if any, raw foods. For more info she can be reached at firstname.lastname@example.org