One of the most common complaints I get from clients when they first start working with me is the amount of time and effort they think it takes to "be healthy". While this can be true, you don't need to spend hours slaving away in the kitchen to prepare a healthy, whole food meal for you or your family.
I recommend using quick fixes to clients like pre-washed greens, pre-cut squash and my absolute favorite: broth. Broth is a buzzword these days with frozen and fresh varieties sold by the quart, liter and even cup.
Whether store bought (check out some of my favorites below) or homemade; bone, chicken or veggie (like my homemade umami version), broth isn't only for cooking grains, using as a base for soups and stews or sipping when you're under the weather. You may actually be missing out on one of the BEST ways to use this wonder of a product.
Your Weekly Wellness Tip: Use broth as the base for your entire meal.
Start with your favorite broth and start layering ingredients from there. Heat a few cups of broth over medium-low heat (varying depending on how many servings you're making) and bring to a simmer.
Favorites: homemade veggie broth, Pacific Natural Foods veggie broth, homemade bone broth, BrothMasters bone broth, and Bonafide Provisions bone broth.
Then add in some spices and alliums (optional) to build flavor.
Favorites: sea salt (if broth is unsalted), black pepper, chili flakes, turmeric, sumac, minced garlic, minced ginger, diced onion or shallot.
Next, choose a quick cooking protein (or pre-cooked protein) like canned beans, pasture raised eggs or pre-cooked diced/pulled chicken. Simmer until heated or cooked through.
Now, layer in your veggies (as many as you like! preferably dark leafy greens).
Favorites: chopped kale, Swiss chard, bok choy, broccoli, beet greens, or spinach.
Heat through 2-3 minutes. Remove the broth from heat and top with fresh herbs.
Favorites: flat leaf parsley, cilantro, dill, mint, green onion, scallions
Drizzle with a touch more flavor.
Favorites: Organic soy sauce, wheat-free tamari, coconut aminos, apple cider vinegar, hot sauce.
Finally, top with a touch of your favorite healthy fat and sprinkle with seeds or chopped nuts (optional).
Favorites: unrefined toasted sesame oil, olive oil, coconut oil, avocado slices, sesame seeds, sunflower seeds, pumpkin seeds, chopped almonds.
When paired with the right combination of protein, fiber and healthy fats, a broth centered meal is nourishing, warming and so so delicious. Just keep an eye out for added sugars and preservatives when buying store bought broth. The only ingredients on the ingredient list should be vegetables, sea salt, bones/meat (if bone or meat broth) and vinegar (no concentrates and certainly no cane sugar).
On a non broth related note, I'm excited to share that next week I'll be choosing one winner of a free 30 minute health coaching session with yours truly!
To win, simply:
1. Follow me @mollycutlerhealth on Instagram
2. Upload a photo of your favorite healthy eats
3. Use the hashtag #realfoodandthecity
4. Tag me and two friends
I'll be announcing the winner on Tuesday, October 10 to your inbox. Chag Sameach to you if you are celebrating the Jewish holiday of Sukkot!
Wishing you health. <3
If you would like to receive The Weekly Wellness Tip every week straight to your inbox, subscribe here.