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Fish head stock chowder broth paleo diet recipe

Recipe: Fish Head Stock

Whilst home-made bone broth or chicken stock is pretty common place, people still seem to turn their noses up at Fish Stock. This is a huge shame, because it really doesn't get much more nutritious than this. Fish head stock is packed with fat soluble vitamins and crucially the thyroid gland, which gives us the thyroid hormone – hugely significant in our metabolism.

The other great thing about fish head stock? It's full of gelatin too. What more could you want?

Recipe: Fish Head Stock
 
Author: 
Recipe type: Fish & Seafood
Prep time: 
Cook time: 
Total time: 
Ingredients
  • Carcasses of 4-5 whole non-oily fish
  • 2 medium onions, chopped
  • 2 carrots, chopped,
  • 1 stick of celery, chopped
  • A few small bunches of parsley
  • A couple of bay leaves
  • 3 tablespoons apple cider vinegar
Instructions
  1. Put the fish, vegetables and apple cider vinegar in a large pan and cover with water
  2. Bring the pan to a boil
  3. Skim off any scum that comes to the surface and add the thyme and bay leaves
  4. reduce the heat to a simmer and allow to simmer for 4 to 24 hours depending on your schedule
  5. When finished, strain the mixture and store the liquid in air tight containers, such as jars.
  6. Label, and store in the fridge or freezer until you need it

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Fish head stock is great in soup and as a base for many meals – or just keep it simple and heat it up with some veggies and fish, for a quick nutritious dinner.

Gelatin – The Secret Superfood bone broth paleo primal nutrition healthy-min

Gelatin – The Secret Superfood

Forget Goji Berries, Spirulina and Peruvian Maca Root, there is one ‘Superfood’ that you can guarantee your ancestors would have consumed in abundance that you’re probably not getting enough of now – Gelatin. As conventional wisdom has seen us spurn traditional cuts in favour of lean muscle meat, our intake of gelatin has dropped to almost zero. However, the body still craves it – and here’s why.




Found in the connective tissue, bones and cartilage of animals, gelatin is extremely nourishing in a number of ways. It is the best source of dietary collagen, which has been proven to increase the elasticity of the skin and therefore keep you looking young. In fact, the amino acid profile of gelatin, in combination with its high levels of collagen make for great support for healthy skin, hair and nails. It contains 6 grams of protein per tablespoon – and whilst not a complete protein in itself, it helps create a more balanced amino acid profile when taken with other proteins and therefore optimise assimilation. Maybe that’s why roast beef and gravy taste so good!

Gelatin is also fantastic for anyone who suffers from digestive problems. It is unique in the way in which it attracts water molecules during digestion, consequently improving the rate in which food moves through the digestive tract. What’s more, gelatin has been proved to carry gut healing properties, and has been shown to reduce the likelihood of developing a food allergy or intolerance. Strongly anti-inflammatory, Gelatin has also shown to play a significant part in healing Asthma, Chron’s and Colitis.

Gelatin – The Secret Superfood bone broth paleo primal nutrition healthy-min

How to increase your intake

The obvious way to increase your intake of gelatin is by making your own home made stock and bone broth. Pay a visit to your local butchers, and pick up any gelatin rich cuts you can lay your hands on – chicken and pigs feet, ox tail, or even any leftover bones they have out the back. Simmer them very gently for at least 24 hours in a stock pot with hot water, herbs and veggies, and you’ll have plenty of nourishing broth to see you through the week. Drink it as it is, or use it as a base for soups, sauces and gravies.

If time and logistics are against you making your own bone broth, consider taking a high quality gelatin supplement. You can add this by the spoonful to smoothies, or make your own Paleo approved gummies by using gelatin and fruit juice!

16 reasons you should eat more bone broth stock-min

16 Reasons You Should Eat More Bone Broth!

Bone broth (or stock), put simply, is made by boiling up animal bones. You can add in some veggies and herbs – but the most important thing is that the bones are from healthy animals (or fish) that were raised organically, humanely on a pasture, or in the wild; i.e. from grass fed cattle, pastured poultry or wild caught fish. Using some apple cider vinegar when making the broth helps draw the mineral s and nutrients from the bones – and make sure you break of crack the bones, to ensure you can access all of the nutrients and minerals contained in the marrow inside.

Whilst you can buy it, you definitely want to make your own to be sure it’s from good quality animals – without any nasty added extras. You can try beef, bison, fish, chicken, lamb or even venison broth.

16 reasons you should eat more bone broth stock-min

1. It is really cheap to make (your butcher or local farmer may even give you bones for free – or save the bones from your own cooking)

2. If you’re sick with no appetite, bone broth is easy to drink and will replenish much needed nutrients in your body – whilst the gelatin content will help to neutralise a virus.

3. Bone broth is high in a very usable form of calcium, magnesium, silicon, sulphur and phosphorous – not to mention lots of other trace nutrients

4. Broth is a great way to use up parts of the animal you wouldn't know what to do with – try adding in heads, feet, necks and skin!

5. Broth is a great base for many meals such as soups, stews – and a delicious home-made gravy

6. It virtually cooks itself – leave it in your slow cooker and come home to an almost ready bone broth

7. The high collagen content is great for your joints, hair, skin and nails.

8. It is even cheaper to make if you use bones of less expensive meat such as lamb and goat

Bone Broth Recipe Book Chicken Beef Stock

9. The connective tissue in ligaments and joints are kept healthy thanks to the high concentration of the amino acids proline and glycine in bone broth.

10. You can make up a huge batch of broth and freeze it in individual portions – giving you a meal base on hand whenever you need it.

11. By encouraging smooth connective tissue, bone broth is said to be a natural cure for cellulite

12. Damaged gut lining is healed by the gelatin – which offers relief to gastrointestinal issues such as IBS, Crohn’s disease as well as constipation, diarrhea, food sensitivities and of course leaky gut.

13. The gelatin content helps aid digestion

14. The amino acid glycine (found in high concentrations in bone broth) is great to help detoxify the liver

15. Chondroitin Sulfate, found in bone broth, has not only be found to help with joint pain from osteoarthritis, it also helps to lower atherosclerosis.

16. It tastes good!

If you want to know even more about bone broth – and get lots of great recipes to make your own – check out Bone Broth: A Recipe For Health which is packed with recipes, information, tips and tricks.

How often do you make bone broth? I’d love to hear your tricks, tips and favourite recipes in the comments below.