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Vietnamese Health Tip #9: Bone Broth


Most of you are familiar with one of the most popular Vietnamese dishes, phở [pronounced fuh-uh], a soup filled with meat and noodles, and topped with bean sprouts, herbs, lime juice, soy bean paste, and chilis. Perhaps sounds easy to throw together. But not so fast. There is a secret key ingredient to this bowl of deliciousness.

Bone broth.

And not just any bone broth. This broth is slow-cooked and simmered for around 10 hours with a lengthy list of ingredients, including but not limited to onion, herbs, star anise, garlic, ginger, fish sauce, vinegar, and any other special ingredients the chef may choose to add. But more importantly, the bones. The bones themselves and the marrow in the bones (typically roasted before adding to the slow cooker) are the key to making a broth full of flavor and nutrition. Phở typically calls for knuckle bones and shin bones (both marrow-filled). But all of the many many soup dishes in Vietnam (see below) hinge on the broth, and the bone choice for the broth, for their unique flavors.

Okay, so we all know broth/stock is delicious, but what makes it so healthy?

+ Improves digestive system, heals the gut

+ Promotes a healthy immune system

+ Strengthens bones & joints, hair, teeth, & nails

+ Prevents infections

+ Counteracts inflammation and joint pain

The vitamins and minerals in the stock (calcium, magnesium, phosphorus, silicon, sulfur, gelatin, to name a few) are in a form that the body can absorb quickly and easily. The gelatin provides some amino acids, and is also used to treat numerous diseases such as peptic ulcers, tuberculosis, diabetes, muscle diseases, infectious diseases, jaundice, and even cancer. Moreover, gelatin, as a hydrophillic colloid, holds liquids and attracts digestive juices to the gut, thereby improving digestion. On top of it all, broth is is filling and low calorie, curbs the appetite, and encourages mindful eating.

Bone broth is not exclusive to Vietnamese cooking. You find it in cuisines all over the world. But in Vietnam, almost every meal includes some type of bone broth, and I can't help but think that the frequency of consumption plays an important role in the strong health of many Vietnamese locals.

References:

Phở Recipes:

***The Vietnomnomnom caveat - Vietnomnomnom does not claim to be a professional health resource. Please consult a health professional for more information.

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