Slow cooked lamb shanks

Ingredients

  • Lamb shanks
  • 2 onions
  • 2 carrots
  • 1 parsnip
  • celery
  • 2 zucchini
  • 1/2 egg plant
  • 4 cloves of garlic
  • 2 tablespoons of tomato paste
  • 1 cup red wine
  • 2 cups of bone broth
  • 800g of diced tomatoes
  • Bouquet garni of bay leaves, thyme sprigs, rosemary and parsley
  • pumpkin
  • sweet potato
  • broccolini

 

Some fun facts

  • Winter warmers support and nourish our body through the winter months. Rich in vitamins and minerals they provide the nutrients needed for a strong immune system.
  • Bay leaves, rosemary, thyme and parsley are antimicrobial, anti-inflammatory and  digestive in action. Our ability to break down and assimilate food and maintain the integrity of the mucous membranes that act as the barrier between our internal and external environment is the key to good health. Including digestive spices soothes the intestinal tract and promotes good digestion. Not to mention the flavour they add to the meal.
  • Garlic and onions are a winter staple. Add 4 cloves of garlic and an onion to your meals to reduce the frequency and downtime from infections such as head colds and stomach bugs.
  • Winter meals are all about building our body up with nutrient dense, easy to digest and assimilate meals. One of the best being bone broth. Bone broth provides us with nutrients and minerals such as collagen, glucosamine, condroitin sulphate, magnesium, silicon and sulphur in a way that is easy for our bodies to absorb. These nutrients are the building blocks of cells and tissues throughout our body. 
  • The yellow and orange pigments pumpkin, carrot, tomato and sweet potato are called carotenoids. They are antioxidants acting on the health and integrity of the cardiovascular system, skin and eyes. Antioxidants prevent the break down of healthy cell structures from free radical damage. Not all antioxidants are made the same, each has its on function in the body: 
  1. Xanthophylls in the pumpkin are geared towards reducing damage to the eyes
  2. Beta-carotene in the carrots, sweet potato and pumpkin reduce risk of metabolic syndrome associated with obesity, diabetes and heart disease
  3. Alpha-carotene in carrots and sweet potato support the immune system, skin and bones
  4. Lycopene in tomatoes and carrots for bone health
  • The soup is incredibly nutrient dense. As the meal is cooked nutrients leach out of the vegetables and shanks and into the broth, this makes the nutrients highly digestible and easy to assimilate.

Method

  1. Cook the lamb shanks in a frying pan to seal in the juices. 
  2. Dice the onions, carrots, parsnip, celery, zucchini and eggplant
  3. Add the diced tomatoes, tomato paste, red wine and bone broth to the slow cooker.
  4. Add the lamb shanks, vegetables, garlic and spices
  5. Leave to cook on low for 8 hours. 
  6. Serve with potato and sweet potato mash and steamed greens