November 20, 2015

The Free and Tasty Superfood You’re Not Eating

It’s an assumption that you’re missing out on this super nutrient dense food. Ever make chicken soup from scratch by using the bones for stock? If yes, then you’re already reaping the benefits from bone broth (even if you didn’t know it)! This used to be standard protocol before the use of boxed broth or bouillon cubes. Not only was it cost effective and resourceful, but the nutrients gained from this lost practice are pretty intriguing!

Here are the benefits you will gain from making your own bone broth:

  1. Great source of highly bioavailable (easily used and absorbed by the body) minerals like potassium, calcium, phosphorus, and magnesium. Think of it like a really good quality multivitamin.
  2. High in gelatin, glucosamine, chondroitin, hyaluronic acid and specific amino acids (building blocks for protein) which all aid in healing soft tissue in the body. Soft tissue is the main component of your GI tract, tendons, ligaments, and ends of bones.
  3. High in collagen which promotes hair, skin and nail growth. Firm, smooth and wrinkle- free skin is due to high levels of elastin and collagen.
  4. Specific amino acid content may aid in reducing inflammation
  5. Studies conducted in the 1800s demonstrated that when there is plenty of gelatin in the diet, the body’s need for protein from meat sources can be reduced by as much as fifty-percent! Purchasing quality meats can be expensive, so why not take advantage of this cheap and tasty supplement that can reduce your meat requirements?
  6. It’s FREE to make and SUPER EASY! See my recipe below.

For those of you struggling with joint aches/ pains or digestive issues, consider adding this superfood into your diet on a daily basis for a week to see improvements.  Shoot for 6 ounces morning and night. 

Don’t throw away your turkey carcass!      

Thanksgiving_Turkey

You can certainly cook with it (soups or wherever calls for broth), or you can just drink it like a cup of tea. I prefer the cup of hot broth just for convenience and routine. Freezing your broth may also come in handy. I suggest freezing in individual glass jars for easy thawing and re-heating.  Start saving up all your bones in a bag in the freezer and aim to make the broth once the bag is full. If at all possible, I suggest using bones from grassfed or pasture raised animals. The CISA site will be a good place to look for local farms that will sell you good quality bones for cheap. I usually buy a chicken a week from a local farm or Trader Joes (organic and pasture raised available at a good price!) and that is the majority of the bones I need. You can ask you local grocery store at the butchers department for bones as well.  If you do happen to get raw bones, I suggest roasting them in the over first for better flavor broth.

The sign of a good quality broth is the gelatin like texture it should have after refrigerating. This means you extracted a good amount of the collagen from the bones.

Here is the crock pot method I have been using for a few years now. Stovetop method is below, also:

Ingredients:

  • Crock pot filled with as many bones as possible (totally fine to mix varieties). I usually have a chicken carcass or two, and bones from a roast or ribs. Any bones will work fine.
  • Water (filtered or spring is preferred, but if you have good quality water I wouldn’t worry much)
  • 2 Tbs apple cider vinegar
  • Salt and pepperchicken soup
  • Optional- rough cut carrots, onions and celery

Instructions:

  1. Fill the crockpot with bones
  2. Fill up with water until it is 3/4 of the way up the bones
  3. Add 2 Tbs apple cider vinegar and all the rough cut veggies if your adding them.
  4. Add salt and pepper
  5. Cook on low for 24 hours
  6. Put everything through a metal colander or strainer
  7. Throw away bones and veggies and put broth in refrigerator
  8. When thoroughly cooled, skim any fat off the top and discard
  9. Portion out into smaller glass jars or make your soup

Here is a recipe for making it on the STOVETOP

 

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