How about a meal that you can cook in 20 minutes or less with minimal preparation and clean up? And at the same time make you feel full and pleasured after eating without any guilt knowing that what you had is the best for you?
It is generic meat and bone soup stock that you prepare in advance. The vegetables are added right before eating.
It is more of a concept rather than a strict recipe. The variations are endless and you may know this already. For me, this is a time saver.
Ingredients:
- Meat with bones preferably (chicken, pork, beef, seafood) or Dashi
- Vegetables: Broccoli, cabbage, green leafy vegetables, carrots, mushrooms, whatever you have in the refrigerator or what is in season)
- Optional: Butter, cream, milk, coconut milk, almond milk, tofu, eggs
- Salt and pepper or any spice you like
Steps:
- Prepare the soup stock hours or the day/s before the meals. You can also use a pressure cooker or a slow cooker too. While cooking, you can do other stuff.
- Boil the meat/bone for several hours under low heat until the meat separates from the bones easily. Make a big batch from 2 to 3 quarts or more of the finished product. Make sure you have enough space in the refrigerator for storage before starting. Meat broth is an excellent medium for bacterial growth that is why they should be in the fridge or freezer.
- Cool down and store in quart size containers.
20 minutes before the meal.
Materials: A pot, cutting board, knife, peeler, bowl, fork, and spoon
- Get the amount of soup stock and meat that you need and boil. Season with salt and preferred spices.
- At the same time, chop the vegetables you want to use. Make sure that they fit in your spoon. Cut solid veggies like carrots in smaller pieces so that they cook faster.
- Once the stock boils, add the solid veggies first until they soften a bit. If you cut them small enough, it will only take about 5 minutes or less. Try a small piece to see if it is soft but with a crunch. This is the time to add cream, milk, coconut milk, almond milk or anything else you want.
- Once the non-leafy vegetables are done, turn off the heat and add the leafy vegetables. Push them down into the stock so that they turn bright green. Don’t cover. You don’t want to overcook and lose the nutrients of the veggies.
- Serve immediately so that you can appreciate the colors. (Colors = antioxidants) I use a big bowl about 8 inches wide.
- Garnish.
- Enjoy!
What’s in it?
Natural fats, proteins and complex carbohydrates from the veggies. Vitamins and minerals and antioxidants. Nitric Oxide from the green leafy vegetables.
What’s NOT in it?
- Added sugar – causes oxidative damage
- Gluten
- Glycation end products that you get from grilled and fried foods that cause oxidative damage.
- Seed oils that contain unstable reactive oxygen species after high heat (deep frying).
- Unwanted chemicals and preservatives
- Trans Fats
Let’s face it. We are bombarded with preservatives, xenoestrogens like bisphenol A, chemicals like glyphosate that can cause damage to the microbiome of the gut, and our physiology. This recipe minimizes exposures to all that.
Image Attribution:
Cooking Pot Photo by Annie Spratt on Unsplash
Cutting Board and Vegetables Photo by Katie Smith on Unsplash
Soup Photo by Jennifer Schmidt on Unsplash
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