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5 Benefits of Bone Broth and How to Use It

December 12th, 2018 | no comments

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What’s all this talk about bone broth lately? Is it really all that it’s cracked up to be?

Actually…yes!

Growing up, my grandmother made bone broth on a regular basis and to this day, my mother can still be found simmering up a large pot of chicken bone broth as a base for her famous chicken soup. Turns out, they really did know what was good for me! 🙂

What exactly is bone broth?

Bone broth is a beneficial “elixir” made from simmered animal bones. It can be made using bones from cows, elk, lamb, bison, venison, chicken, duck ( I just have to add another “duck” here 🙂 ), goose, turkey or fish.

To prepare a batch of bone broth, bones are simmered for several hours and often mixed with vegetables, herbs and spices. To liberate key minerals, an acidic liquid (like apple cider vinegar) is also added.

Five benefits of bone broth

Before turning your nose up, you may want to check out bone broth’s impressive, health-rocking resume.

Joint protection:

Bone broth offers collagen, gelatin, glucosamine and chondroitin, all healing compounds to restore bone and joint health.

Gut health and immune system support:

The importance of a healthy microbiome—the collection of microorganisms in the human body—cannot be overstated. The abundance of gelatin in bone broth helps restore the strength of the gut lining, which is beneficial in preventing leaky gut syndrome. 

Leaky gut occurs when undigested particles from foods seep through tiny openings in the weakened intestinal lining and enter the bloodstream, where the immune system detects them and becomes hyperactive.

Gelatin also helps with the growth of good bacteria, fights food sensitivities and supports healthy inflammation levels in the digestive tract.

Youthful skin: 

Collagen forms elastin, which is responsible for decreasing the visible signs of wrinkles and cellulite. Bonus!

Boosts detoxification: 

Bone broth is considered a powerful detoxification agent. It helps the digestive system expel waste, promotes the liver’s ability to remove toxins, helps maintain tissue integrity, and improves the body’s use of antioxidants.

Aids the metabolism: 

Glutamine (an amino acid) and glutathione (an antioxidant) help to support a healthy metabolism. Lucky for you, bone broth is an easy way to obtain both!

Forms of bone broth for meal planning

Most grocery stores offer bone broth in at least one form. I’ve seen it frozen, shelf stable, and dehydrated. Of course you could always choose to make your own, which will save you quite a bit of money, especially if you plan to include it as a regular part of your self-care routine.

  1. Homemade bone broth: to make your own, check out this recipe for Slow Cooker Beef Bone Broth. Note: The author also offers a recipe for making bone broth in a pressure cooker, which cuts down on time. Homemade bone broth keeps well in the refrigerator for five days and several months in the freezer.
  2. Frozen bone broth: made in small batches, frozen bone broth is a convenient way to include this healing elixir into your daily routine. The following brands contain no preservatives, stabilizers or flavorings: Bonafide Provisions Organic Beef or Chicken Bone Broth; Erie Bone Broth (bison, turkey, elk, chicken, and beef varieties).
  3. Shelf-stable liquid bone broth: Kettle & Fire Beef or Chicken Bone Broth and Epic Bone Broth (beef, bison, chicken, and turkey varieties) are two quality brands that use no preservatives, stabilizers or flavorings.
  4. Dehydrated bone broth: Ancient Nutrition Bone Broth Protein is bone broth in dehydrated form, making it super convenient for you to enjoy the benefits anytime, anywhere. It comes in several flavors, including chocolate, vanilla, coffee, turmeric, and my favorite, pure (plain). When mixed with 12 ounces of liquid, one scoop is the equivalent of one and a half cups of bone broth. 

Bone broth recommendations

To enjoy the ongoing benefits of bone broth, it’s recommended to incorporate at least one, 8-ounce cup/mug of bone broth into your daily routine.

You can sip on a mug of warm bone broth once or twice a day, or if you like the convenience of powdered bone broth, check out this week’s product pick below for ideas on how to incorporate Bone Broth Protein into your daily meals.

 

Mel’s weekly food pick:
Ancient Nutrition Bone Broth Protein

Bone Broth Protein begins as a true bone broth liquid. It is then dehydrated into powdered form, making it a convenient way to incorporate this healing elixir into your everyday meals and snacks.

  • Blend a scoop of chocolate or vanilla Bone Broth Protein in your daily shake. For a real boost to your microbiome, add it to my Gut-Loving Chocolate Peanut Butter Shake.
  • Make your own food bars. Try this recipe for Blueberry Macadamia Bars!
  • Use Pure Bone Broth Protein as a replacement for bone broth in crockpot or soup recipes.
  • Mix Pure Bone Broth Protein into rice and quinoa dishes.
  • Add to muffin, pancake, bread, and cookie recipes. Check out this week’s recipe pick for No-Bake Cinnamon Cashew Cookie Bars!
  • For a pre or post workout snack, add a scoop of chocolate or vanilla Bone Broth Protein to unsweetened almond or coconut milk, shake, and enjoy with a piece of fruit. 
  • Stir one scoop of chocolate Bone Broth Protein into 8 ounces of hot plant-based milk for an amazing hot cocoa experience! Tip: To make it nice and frothy, add the ingredients to your blender and blend for 10 seconds. Top with a sprinkle of cinnamon.

Looking for more ideas on how to use dehydrated bone broth? Here is a great list of: 101 Bone Broth Protein Recipes!

Mel’s weekly recipe pick:
No-Bake Cinnamon Cashew Cookie Bars

 

 

 

 

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