We’re obsessed with bone both – a healing and delicious nutrient-rich superfood that’s trending among health junkies.
Wholesome and nourishing, bone broths right up there among the most affordable and nutritious foods you can make at home. Rich in protein with a deeply savoury aroma and flavour, broth gives foundation to soups, stews and sauces. You can also sip them on their own as a restorative.
Dr Broth, a locally made gourmet bone and vegan broth developed by a chef and nutritionist, has just introduced South Africa’s first bone broth frozen concentrate that makes storing and using bone broth easier than ever. Packed with micronutrients and protein it’s the perfect way to add more collagen to your diet. Simply add one lolly to your cooking or dissolve it in a cup of hot water et voila!
To tease your taste buds, they’ve shared four mouth-watering (and healthy) recipes (created by foodie Kerryne Nico) that we know you will love as much as we did when she recently knocked them up in her kitchen for us.
Details: You’ll find Dr Broth retailing from R160 for a box of 10 sachets at selected delis, health shops and Spars across Durban. For a stockist near you visit drbroth.co.za
Sesame Beef Poke Bowl
We’ve switched up the traditional Hawaiian poke bowl and made an Asian beef version with fresh vegetables, ginger and sesame. Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fibre, antioxidants, and other beneficial plant compounds. Whip it this up as a quick meal.
You’ll need: Julienned carrots; julienned cucumber; julienned celery; finely sliced snap peas; finely sliced radish; finely sliced red pepper; sliced avo; sliced red cabbage; fillet steak stir fry cut (marinated in a dash of soy sauce); peanut oil; sesame oil; 5cm piece of ginger chopped; 2 cloves of garlic finely chopped; 1 red chili finely chopped; 4 tbsp. oyster sauce; 2 tbsp. soy sauce; 1 tbsp. corn flour; 1 Dr Broth beef broth concentrate sachet; 3 tbsp. toasted sesame seeds; 2 spring onions finely chopped; fresh coriander leaves to garnish
To make: Marinate the fillet strips in a dash of soy sauce for half an hour. Heat a pan or wok with some peanut oil and a splash of sesame oil. Fry the steak strips very quickly to sear the outside but keep the centre rare. Remove the steak from the wok. Mix the oyster sauce, soy sauce, corn flour and broth concentrate sachet together in a cup. Pour into the wok and cook stirring until it thickens. Add the meat back to the sauce and toss to coat well. Assemble your poke bowl with Dr Broth Coconut Basmati rice and veggies then spoon over the meat and sprinkle the toasted sesame seeds over the top. Garnish with coriander and serve.
You’ll need: 1 cup Basmati Rice cooked in beef broth; 2 cm piece of ginger grated; 1 clove of garlic grated; zest of half a lemon; 4 cup of coconut toasted; 1 handful of fresh coriander chopped
To make: In a small pan cook ginger and garlic in a little oil for a couple of minutes. Toast the coconut flakes. Add the ginger and garlic, coconut flakes, lemon zest and chopped coriander to the rice and stir well.
Sun-ripened tomatoes, red capsicum and cucumber soup with fresh coriander yoghurt. Rich in minerals, antioxidants, fibre, vitamins C, A and E.A super tasty and refreshing start to a summer meal.
You’ll need: 3 cups (750ml) tomato juice; 8 medium plum tomatoes (600g) chopped coarsely; 1 medium red onion (170g) chopped coarsely; 1 clove garlic, quartered; 1 cucumber (130g) chopped coarsely; 1 small red pepper (150g) chopped coarsely; 1 frozen Dr Broth Beef Broth Concentrate sachet; 2 tsp Tabasco; 4 green onions, chopped finely; 65g cucumber seeded, chopped finely; 75g yellow pepper chopped finely; 2 tsp olive oil; 2 tbsp. finely chopped coriander
Avocado Yoghurt: Blend 1 cup of Greek yoghurt with 100g fresh coriander; one clove of garlic and one avo; Season with salt and pepper and a squeeze of lime juice.
To make: Blend juice, tomato, onion, garlic, coarsely chopped cucumber, red capsicum and Dr Broth
concentrate until pureed. Season with salt and pepper. Refrigerate for 3 hours. Make the Avocado Yoghurt. Remove the soup from the fridge and stir in the tabasco. Mix the finely chopped cucumber, yellow pepper, green onions and coriander with the olive oil and season well. Serve the soup into bowls or glasses, garnish with Avocado yoghurt and the cucumber pepper mixture.
Chili Con Carne
Mexican spiced beef mince with mixed beans served with gluten-free nacho corn chips. A simple but versatile dish packed with protein thanks to the beef, beans and Dr Broth Beef Broth Concentrate. Chili Con Carne is rich in fibre, iron and vitamin C. This hearty, all-time classic chilli con carne recipe is hard to beat – delicious! Serve over rice or corn chips for dunking.
You’ll need: 1 tbsp. extra virgin olive oil; 1 medium onion chopped; 1 clove fresh garlic finely chopped; 2 small fresh green or red chilies finely chopped; 1 tsp cumin powder; 1 tsp coriander powder; 1 tsp chili powder; 1/4 teaspoon cayenne pepper; 1/4 teaspoon ground cinnamon; 1 tsp dried oregano; 500g ground grass fed beef; 1 sachet Dr Broth beef broth concentrate; 1 tin good quality chopped tomatoes; 1 tablespoon tomato paste; 1 tin baked beans; 1 tin black beans; 1 tin butter beans; salt and pepper; fresh coriander to serve.
To make: In a heavy bottomed pot add the olive oil and take it to a medium heat on the stove. Add the garlic, onions and fresh chili and stir it through. Cook until the onion is transparent. Add the cumin, coriander, cinnamon, chili powder and cayenne pepper cook for a minute. Salt the beef mince with a generous pinch of salt and then add to the pot. Stir the mince through the onions and break it up a bit. Brown the mince. Stir in the chopped tinned tomatoes, tomato paste and dried oregano. Mix the bone broth concentrate sachet into a cup of water and add it to the pot. Cook the mince with the lid on for 30 min to 45 min. Drain the liquid off the black beans and the butter beans then rinse well and add to the mince. Add the tin of baked beans in tomato sauce. Stir the beans into the mince and cook for a further 10 to 15 minutes. Salt and pepper to taste before serving.
Tip: There are so many ways you can enjoy Chili Con Carne. Serve Chili Con Carne with rice, sliced avo and sour cream. Fill Wraps with Chili Con Carne and place into a casserole dish, top with grated cheese then bake in the oven. Serve a warm bowl of Chili Con Carne with a dollop of sour cream in the middle and nacho chips on the side as a snack.
Blueberry Smoothie Bowl
Blueberries, banana and nut butter topped with coconut, chai seeds, fresh fruit and nuts. Blueberries (nature’s best antioxidants) are rich in fibre and natural sugars; aid digestion and allow for better absorption of nutrients. What better way to end a meal!
You’ll need:3 pieces of frozen banana; 3/4 cup frozen blueberries; 2 tsp nut butter; 3/4 cup coconut water; 1/4 cup Greek yogurt; 1 sachet Dr Broth Frozen Beef Broth Concentrate
Topping: 1 tsp chia seeds, fresh blueberries; fresh banana slices; almonds; coconut flakes
Optional: raw honey to drizzle for additional sweetness
To make: In a blender, add the coconut water, frozen banana, frozen blueberries, nut butter, sachet of frozen broth and plain Greek yogurt. Blend until very smooth. Pour the smoothie into a bowl. Top your smoothie bowl with fresh sliced banana, fresh blueberries, chia seeds, almonds and coconut flakes. Drizzle with honey (optional) and serve.