Bone broth is made by boiling down and simmering animal bones and connective tissue. The long, slow simmer breaks down the connective tissue to release nourishing nutrients and minerals, such as collagen.

Bone broth can be made using bones from any animal — pork, beef, turkey, lamb, chicken, fish etc. Herbs, vegetables, and spices can be added for more flavor. There are many ways to consume bone broth — you can drink bone broth by itself, use it in soups or stews, cook grains such as rice, quinoa, couscous etc. in bone broth, add it to marinades, and so much more.

What are the health benefits of bone broth?

1. Nourishing and nutrient-dense

Bone broth has many healing compounds such as collagen, amino acids, and minerals such as calcium, magnesium, potassium, phosphorus, etc. which are all bone-building and strengthening nutrients. In addition to bone health, these minerals are also important for a healthy metabolism, heart health, and muscle function.

2. Protect Joints

The benefits of bone broth are mostly due to its collagen content. Collagen is one of the most abundant proteins in our bodies. Its essential job is to hold us together, give us structure, and allow our bodies to move and bend. Collagen plays a huge role in keeping our muscles, joints, and ligaments functioning properly. As we age, our body’s natural collagen production begins to decline, which is why it may be beneficial to consume mineral and collagen-rich foods such as bone broth.

3. Supports gut health

The collagen in bone broth is made of amino acids such as glycine and glutamine, which supports the lining of the digestive tract and reduces intestinal inflammation. Bone broth can be helpful for those managing inflammatory gut conditions such as leaky gut syndrome or IBS, as it has anti-inflammatory properties and easy-to-absorb nutrients. 

4. Boosts the immune system

Our gut contains at least 70% of our body’s immune cells. Bone broth’s gut supportive benefits may also boost the immune system as a whole. Studies have also shown that bone broth can ease cold symptoms likely due to its anti-inflammatory effects. The easily absorbed nutrients and gut restorative properties may therefore support a healthy immune function and decrease inflammation.

5. Maintain healthy skin

Collagen-rich bone broth may also benefit hair, skin, and nail health. Collagen helps our skin maintain its elasticity and structure, which also keeps it smooth to maintain its texture and appearance.

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While you don’t need a masala dabba to make Indian food, stocking up on spices is a good place to start. Pro tip: To get the full flavor of these spices, be sure to bloom them in ghee or a neutral oil over medium heat to release their essence and aroma.  

Cloves

Technically a flower, this common Indian spice is dried and used whole or ground and blended into spice mixes. A few cloves go a long way, packing a punch of anise-like flavor and slightly medicinal notes. 

Coriander

The dried seed of the cilantro plant lends a lemony, earthy, almost floral note to curries. Coriander is used whole or ground into a powder and mixed with cumin.

Cumin

Also used as whole seeds and ground into a powder, cumin imparts a slightly smoky flavor to dishes like lentil dal and raita. 

Curry leaves

Don’t confuse curry powder and curry leaves. The leaves, grown on India’s native curry tree provide a citrusy flavor similar to lemongrass or makrut (kaffir) lime and bear no relation to curry powder. The curry leaves are often toasted and ground for spice blends, fried in oil for a garnish, simmered in stews, and added fresh to chutneys. 

Fennel seeds

Sometimes served as a post-dinner digestive aid and breath freshener, thanks to its slightly-sweet licorice flavor, fennel seeds are extensively used across India in everything from savory stews to spiced tea blends.

Fenugreek

In Northern India, fenugreek leaves are used to perfume dishes like butter chicken. Fenugreek seeds are popular in Southern India where they are used to give an earthy flavor to spice powders like the well-known Madras curry powder and are also used in chutneys.

Garam Masala

This blend of spices varies regionally but is typically some combination of spices like cinnamon, clove, cardamom, cumin, and black pepper. Garam masala is used as a finishing spice, added to dishes that have already been cooked, while curry powder—another regional blend of spices—is added during the cooking process to provide a depth of flavor. 

Mustard seeds

Both black and yellow mustard seeds are used to add a rich, spicy punch to a variety of curries and spice blends. Their smoky, nutty flavor is released when the whole seeds are bloomed in oil.

Red chiles

Depending on the region and preparation, chiles are used in a variety of ways to provide both heat and color to a dish. Cooks might add whole chilis to a stew or toast and grind dried whole chilies for fresh chili powder.

Star anise

More potent than anise seed, star anise gives a slightly sweet and herbal, licorice-like flavor to everything from rice to braised meats to garam masala spice blends. 

Turmeric

Technically a rhizome—a stem that grows underground—turmeric is used both fresh and powdered to give a distinctly earthy, warm flavor to dishes, while also providing a rich golden color. But turmeric is also well-known as a source of curcumin and has been compared to ibuprofen in its ability to relieve pain. It also has antioxidant and anti-inflammatory properties. 

The post Our Go-To List of Indian Spices appeared first on Sunbasket.

This crinkly red spice is not really a peppercorn, but a citrus berry, the husk of the fruit of the prickly ash tree. It messes with your head by activating the neurons that mimic touch, the same ones that cause your feet to tingle when they fall asleep. The sensation is not unlike licking a 9-volt battery, only fruity and spicy with hints of juniper and pine, and also a little bit addictive. 

They’re a signature ingredient in many classic Sichuan dishes like dan dan noodles, ma po tofu, and dry fried beef. The chefs in our test kitchen love them, too. Here are just a few Sun Basket recipes featuring our favorite Sichuan spice:

Sichuan Tofu and Eggplant Stir Fry with Broccoli and Jasmine Rice

Gong Bao Chicken with Cashews and Black Rice

Sichuan Chicken Noodle Salad with Ginger-Scallion Sauce

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Beans and Other Legumes 

Chickpeas, lentils, and white beans are one our test kitchen team’s favorite way to add lots of protein and fiber to meals. The Mediterranean diet limits red meat to just a few servings a month and instead relies on many plant-based ingredients, like beans for protein.  

Fresh Herbs and Spices 

The simplicity of many Mediterranean dishes makes them an ideal canvas for flavorful herbs like parsley, mint, and oregano, many of which grow wild throughout the region. Spices, like citrusy sumac, and blends, like za’atar and ras el hanout, deliver bold taste.  

Fresh Vegetables 

Artichokes, eggplants, peppers, zucchini, and lemons—the list goes on. A plant-based approach to eating is part of what makes this lifestyle one of the healthiest. Tomatoes, in particular, are ubiquitously consumed, and when eaten with healthy fats, like olive oil, the body’s ability to absorb the antioxidants in tomatoes increases up to 15 times. 

Natural Sweeteners 

The Mediterranean diet may be the healthiest, but that doesn’t mean it’s not any fun. While processed white sugar doesn’t get much play, natural sweeteners like honey and dried fruits like dates, apricots, and figs are often used to satisfy a sweet tooth. 

Nuts 

Almonds, pistachios, pine nuts, walnuts, and hazelnuts are the most commonly used nuts in Mediterranean cooking. Blended into sauces, tossed with vegetables, and sprinkled over pasta, nuts add crunch and a blast of protein, fiber, and healthy fats. 

Olive Oil 

In the Mediterranean diet, olive oil is a key ingredient providing one of the main sources of healthy fats. The oil’s disease-fighting superpowers can help reduce the risk of heart disease, protect against certain types of cancer, and even reduce the effects of aging.  

Seafood 

Fatty fish like salmon, tuna, anchovies, and sardines are the building blocks of the Mediterranean diet. Regularly eating fish, rather than red meat, provides the body with monounsaturated fats, or Omega-3s. These can have anti-inflammatory benefits, which may help stave off heart disease and many other conditions.

Sauces 

Yogurt, tahini, and chile pastes like harissa are just a handful of the many sauce-like ingredients used as a base for marinades and dressings and for dips like hummus and tzatziki served on mezze platters.  

Vinegars 

From red wine and balsamic to sherry and champagne, the acidity of vinegar helps balance the richness of olive oil. 

Whole grains 

Nutrient-dense whole grains like bulgur, farro, and barley are an important part of the Mediterranean diet. Packed with fiber, B vitamins, and iron, whole grains leave you feeling full longer than refined grains do. 

Wine 

A little wine with dinner is the way of the Mediterranean diet, with typically no more than 5 ounces for women, and 10 ounces daily for men. Research shows that regular and moderate wine consumption, coupled with the health benefits of the Mediterranean diet, is a prescription for a long life.

The post 11 Essential Ingredients of the World’s Healthiest Diet appeared first on Sunbasket.

Always, always buy organic.

Strawberries are soft and porous, which means they can easily absorb harmful things in the environment. In fact, they top the Environmental Working Group’s Dirty Dozen list of produce with the highest level of pesticide residue. 

Keep them longer.

Store unwashed strawberries in a glass jar (a mason jar is perfect for this), seal with a lid and refrigerate until ready to use. The berries will stay fresh for up to 10 days or longer. No lie. Washing berries before storing them will cause them to mold. 

What the hull?

To cut berries with a minimum of waste, insert the blade of a paring knife into the berry at a 45° angle underneath the green cap. Turn the knife one direction, while rotating the berry in the opposite direction continuing until the core releases. 

Room temperature for the best flavor.

Though berries should be refrigerated to keep them fresh, the cold temperatures mute their flavor. Always serve them at room temperature for the biggest blast of berry flavor. 

A berry powerful fruit.

Strawberries may look sweet and innocent, but in terms of nutrient value, these little fruits are a true force of nature. When compared with its fellow members of the fruit world, the strawberry ranks among the highest in sugar content making it great for both weight and diabetes management. Strawberries are also a powerhouse of antioxidants and a good sources of potassium and manganese.

Orange you glad it’s berry season?

A serving of about eight strawberries has more vitamin C than an orange. That big dose of ascorbic acid not only boosts immunity but also supports collagen production for healthy, glowing skin. 

The post Five Essential Strategies for Strawberry Season appeared first on Sunbasket.

In the winter and fall, onions have thicker, darker skins, lower water content and a longer shelf life. Their flavor tends to be more pungent, which makes them an excellent choice for slow cooked dishes like braises and stews. 

Onions oxidize quickly once cut and can develop off flavors, so always slice them just before using. Transfer to a hot pan right away if you’re cooking them or, if using them raw, considering keeping the onions in a bowl of ice water until ready to use. This will tame their pungency, while preserving their texture. Cooking onions over high heat can make them bitter, so always sauté them over low or medium heat. 

Because of challenges in the supply chain, it’s sometimes necessary for us to substitute one variety of organic onion for one not included in the ingredient list. 

Here are some of the onions you may find in your Sun Basket this month:  

Scallions 
Sweet, mild scallions offer a gentle onion flavor and a crisp, juicy texture. Scallions are good both raw and cooked, though the green tops tend to have a sharper flavor that we prefer as a garnish.  

Shallots 
A standard ingredient in French sauces and Asian stir-fries, shallots are crisp with a delicate flavor. 

Red onions
These have a sweeter, less pungent flavor than yellow onions. That makes them a good choice for pickling, or raw on sandwiches, or as a garnish. 

White onions 
The traditional onion for Mexican cuisine, white onions have a milder flavor than yellow onions and tend to be quite juicy. Due to the nature of their cell structure, white onions don’t store quite as long as other varieties.

Yellow onions
This full-flavored onion is a reliable standby for cooking almost anything. Yellow onions turn a rich, dark brown when cooked, and have a tangy sweet flavor.

Chef’s Tip:
Be sure to remove onions from your Sun Basket meal bag and store them in a cool dark place with plenty of ventilation, not in the refrigerator. 

To store scallions, stand their root ends in a tall glass or jar with about an inch of water. Cover loosely in a plastic bag and refrigerate until ready to use. Refresh the water every three days. 

Our commitment to seasonal cooking means adapting to the unpredictability of the marketplace. That means that sometimes you’ll find fresh produce in your box that’s different than what’s shown in the recipe photo. The Market Watch page in your recipe book explores potential substitutions and shares information about the seasonal vegetables on your doorstep each week.

The post Onions 101: April Market Watch appeared first on Sunbasket.

The unsaturated fats in nuts help reduce ‘bad’ cholesterol (LDL) levels while working to increase good cholesterol (HDL), which helps to filter the bad cholesterol out of your body. Studies show that people who regularly eat nuts have a thirty to fifty percent lower risk of heart attack, sudden cardiac death, or cardiovascular disease.

At Sun Basket, we use nuts and seeds in everything from tacos to stir-fries to our signature sauces, and not just because they add a crunch. They’re a triple threat of protein, fiber, and healthy fats, making you feel full faster and giving you a long-lasting boost of energy.

Here are a few of our favorites.

• Almonds are rich in arginine, an amino acid that eases blood flow, and magnesium, which promotes relaxation. Give them a rough chop and toss them in salads, have a handful as a snack, or crush almonds for a crust on baked fish.
• Cashews are often the final bite of crunch for Asian-style dishes, like stir-fries and our Thai Turkey Lettuce Cups, a customer favorite. Both crunchy and creamy, cashews have a richness that other nuts don’t.
• Chia seeds are an excellent source of omega-3 fatty acids. These tiny seeds form a gel when soaked in liquid, making a nutritious (and vegan) thickener for things like chia breakfast pudding and smoothies.
• Flax seeds are anti-inflammatory and full of fiber. Toss them into a smoothie for a nutty flavor and boost of plant-based protein.
• Pecans, walnuts, and hazelnuts are the Sun Basket test kitchen’s go-to nuts for salads. They amp up the protein in a vegetable-heavy meal, while giving a dose of omega-3s, vitamin E, and antioxidants.
• Pine nuts, known as pignoli in Italy, are delicate and buttery. These tiny nuts look like small kernels of corn, are full of magnesium, and are an essential component of Mediterranean cooking.
• Pumpkin seeds, or pepitas in Spanish, are essential for a salty crunch and a rich bite in Latin cooking. You’ll usually find pumpkin seeds in your Sun Basket when you order meals like tacos or chili—our chefs love them as a garnish.
• Sesame seeds are full of protein, calcium, and unsaturated fats. We use them for a toasty crust on fish, as an addition to Asian-inspired sauces, and the black ones as a garnish for a dramatic pop of color. They’re also the star of our Gluten-Free Black Sesame Pound Cake bonus recipe.

The post 10 Nuts and Seeds You Should be Eating appeared first on Sunbasket.

Neither a fruit or a vegetable, mushrooms have a cell composition unlike that of any other living thing, which puts them in a category all their own. Thousands of varieties of what are classified as fungi grow around the world, though only a small portion are edible. The diversity of colors, textures, and flavors make mushrooms one of the most interesting ingredients in your Sun Basket. 

A popular choice among vegetarians, who crave their meaty texture, and carnivores, who like their meaty flavor, mushrooms are a favorite of Sun Basket’s dietitians and cooks. According to our dietitians, mushrooms are fat-free, low calorie, and full of vitamins (they’re one of the only foods that naturally produces vitamin D!) and antioxidants. Our cooks love their flavor and versatility for dishes—stir-fries, soups, pastas, and salads—from every culture.

Fun Fact: The Mycena genus of mushrooms includes several dozen types of mushrooms that produce light by a chemical reaction called bioluminescence, which means that they glow in the dark. Throughout history, travelers would illuminate their way through the woods using these glowing ‘shrooms as a guide.

Chef’s Tip: Most mushrooms don’t need as thorough a wash as other vegetables. If you spot flecks of dirt, simply wipe the tops of the mushrooms with a damp paper towel. With meaty mushrooms like portobellos, remove the stems and, using a spoon, gently scrape the black gills from the undersides of the caps.

The post Mushrooms 101 appeared first on Sunbasket.

In the Sun Basket test kitchen, our chefs nerd-out on black garlic, adding it to mayonnaise to serve with our Pork Katsu, toasting it in oil to balance the bright green flavors in our Emerald Cod Chowder with Wilted Greens, and boosting the umami in our Kale-Butternut Squash and Italian Sausage Soup. 

Our dietitians like it, too, as black garlic has double the antioxidants of regular garlic, and is a good source of magnesium, calcium, phosphorus, selenium, vitamin B6, and vitamin C. 

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