Nourishing Spaghetti Soup

Nourishing Spaghetti Soup

Italian food + bone broth = 2 of my favorite things (especially in January!).  But together?  Who would have thought!

Italian food:  enough said.

Bone broth:  I can talk it about all day!

Bone broth is near and dear to my heart, in that it has played a major role in my digestive & autoimmune healing journey (and continues to!).  Like collagen peptides, bone broth is rich in certain amino acids (building blocks of protein) such as glutamine, proline and cysteine.  These amino acids make ideal fuel for our enterocytes (cells that make up our digestive tract), allowing our gut to re-build and regenerate healthier and stronger.

Our gut lining may get damaged from lots of different things such as abnormal gut flora (an imbalance of good versus “bad” bacteria), genetics, certain medications, inflammatory food reactions, alcohol, or even just STRESS to name a few!  If left unchecked, this damage can lead to a chronic health issue referred to as “leaky gut syndrome”.

Yikes.

70% of our immune system lives in our digestive tract, so you do the math: healthy digestion is FUNDAMENTAL to a healthy, balanced immune system!

On a really positive note, it only takes about 48 hours on average for the human digestive system to regenerate completely new cells.  This makes bone broth a great catalyst for many (but not all) people when it comes to healing and sealing a damaged gut lining…

Disclaimer: I’m not saying that if we drink bone broth then all of our gut issues will disappear.  (Wouldn’t that be nice?!) 

Everyone is unique, and so no one approach works for everybody.  For example, people with extreme/severe digestive issues (i.e. severe Crohn’s, colitis, etc.) would actually do more harm than good if they were to start drinking bone broth. 

Also, some people do not thrive on animal foods and do better with a more plant-based lifestyle.

In this modern-day world we have grown accustomed to expecting “instant gratification”.  We expect that if we do something once, or for a few days or a few weeks that we will get instant results.  Sometimes in rare cases this can happen, but for most of us that is not the case!

Especially when it comes to healing naturally (sans medication), things take months or even years. 

In my experience, bone broth is one of those things where although some is better than none (if it’s something that works for your body), to truly HEAL with complementary alternative medicine approaches will require consistency and therapeutic doses (self disclosure, it took me 4 to 6 cups daily of bone broth for 2 to 3 years… no joke), along with other lifestyle components in place.  

Bone broth worked as a major part of my healing journey, but it’s not for everyone.  There are many ways to heal!  Part of the work that I do is help people to figure out what types of functional foods and herbs are a good fit for their health needs, not just on paper but in real life.  Also, it’s important to recognize and honor that some health situations do require medication in addition to diet/lifestyle modifications.  

Bone broth is something that has been coming up often in my 1:1 meetings, and for this reason I thought it would be fun to share with you my first ever soup made with bone broth that I made back in 2014…  nourishing spaghetti soup

spaghetti squash

Note:  I typically use spaghetti squash as a lower glycemic, potassium-rich alternative to pasta in this soup.   Half a cup of this stuff adds in an extra serving of veggies, and we can all use more of those!  Spaghetti squash is also incredibly easy to digest. 

(You can swap out already-cooked spaghetti or angel hair pasta in place of spaghetti — I’ve never tried it.)

 

Considerations:

  • Bone broth is now readily available in lots of supermarkets, or you can make your own.
  • Swap bone broth for chicken stock or veggie broth if it’s not for you!
  • Quality matters, so make sure you are using a broth that you enjoy.

Ingredients:

  • 6 cups broth of choice
  • 1 small or 1/2 large spaghetti squash, cooked (400 degrees F for ~50 minutes) and de-seeded (cut down the middle, remove seeds, and scrape out the “spaghetti”
  • 1 32-oz. jar natural marinara sauce (I use Rao’s)
  • 1 large or 2 small onions, sliced
  • 1 container mushrooms, sliced
  • Optional veggies of your choice (broccoli, peppers, zucchini etc.)
  • 2 tablespoons fat/oil of choice for cooking

Directions:

  1. Cook spaghetti squash in advance.
  2. In large stockpot, sauté onion(s) in fat/oil until translucent. Then add other veggies except the squash.  Add mushrooms last, since they cook in the shortest amount of time.  Continue to cook veggies until fork-tender.
  3. Add spaghetti squash all remaining ingredients and bring to a boil.
  4. Cover, reduce to a simmer and let everything continue to simmer for 10-15 minutes.

Enjoy and stay warm!!!

<3 Jenna

 

References:

1. “The Health Benefits of Chicken Soup.” Health Navigator New Zealand. Health Navigator Charitable Trust, n.d. Web. 29 Nov. 2014.

2. Barrett, B. “Viral upper respiratory infection”. Textbook of Family Medicine. 8th ed. Philadelphia: Saunders Elsevier, 2011. Chapter 16. Print.

3. “Benefits of Bone Broth.” Doctor Auer RSS. N.p., n.d. Web. 30 Nov. 2014.

4. Daniel, Kaayla T., Ph.D, C.C.N. “Taking Stock: Soup for Healing Body, Mind, Mood, and Soul.” Psychology Today. N.p., 20 Feb. 2012. Web. 29 Nov. 2014.

5. Fallon Morrell, Sally. “Broth Is Beautiful.” The Weston A. Price Foundation for Wise Traditions in Food, Farming, and the Healing Arts. N.p., 1 Jan. 2000. Web. 29 Nov. 2014.

6. “Nutrition Consultations: Integrative Medicine & Digestive Center.” John Hopkins Medicine. The Johns Hopkins University, The Johns Hopkins Hospital, and Johns Hopkins Health System, n.d. Web. 29 Nov. 2014.

7. Boyd, Tim. “Soup-stenance.” The Weston A. Price Foundation for Wise Traditions in Food, Farming, and the Healing Arts. N.p., 27 Mar. 2012. Web. 29 Nov. 2014.

8. “Gelatin Treats Ulcers.” Medical News Today. MediLexicon International, 22 Aug. 2006. Web. 29 Nov. 2014.

9. Wald, A., and S. A. Adibi. “Stimulation of Gastric Acid Secreted by Glycine and Related Oligopeptides in Humans.” American Journal of Physiology. 242.2 (1982): G85-8. PubMed. Web. 29 Nov. 2014.

10. Li, J., B. Langkamp-Henken, K. Suzuki, and L. Stahlgren. “Glutamine Prevents Parenteral Nutrition-induced Increases in Intestinal Permeability.” Journal of Parenteral and Enteral Nutrition 18.4 (1994): 303-07. Pub Med. Web. 29 Nov. 2014.

11. Lenard, Lane, Ph.D. “The Myth of Acid Indigestion.” Why Stomach Acid Is Good for You: Natural Relief from Heartburn, Indigestion, Reflux & GERD. By Jonathan Wright, M.D. Vol. 8. Lanham: M. Evans, 2001. 18-37. Print.

12. Grosvenor, Mary B., M.S., R.D. Nutrition: Science and Applications. By Lori A. Smolin, Ph.D. 1st ed. Hoboken: Courier/Kendalville, 2007. 97+. Print.

13. Miller, A. L. “Herapeutic Considerations of L-glutamine: A Review of the Literature.” Alternative Medicine Review 4.4 (1999): 239-48. Europe PubMed Central. Web. 29 Nov. 2014.

 

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