Sunday, January 20, 2019

Bone Broth for Gut Health


I am BACK! There has been quite a layoff as I have been focusing on building my business. I am back now and while I cannot promise weekly blog posts, I will definitely be posting more often. Today, I want to focus on Bone Broth.

Recently, bone broth has become the latest diet fad. Like most popular diets, an underlying logic exists at the foundation, but as the hype increases, this original reasoning is often lost. I decided to put the hype to the test. For the past two months, I have been making and consuming bone broth on a nearly daily basis.

In this post, I want to talk about the real benefits and uses of bone broth, separating the hype from the science. In addition, I will provide my won experience. Finally, I have provided my simple recipe and method for creating my own bone broth that rivals any gourmet broth that you will find.

Why Bone Broth


While bone broth is supposed to do everything from curing the common cold to helping you lose weight, I want to focus on the two primary benefits that have the most science behind them. First, bone broth is an excellent source of natural collagen. Additionally, bone broth can help restore gut biome health.

Collagen

Collagen is a structural protein that you will find in the connective tissue of your body. In particular, collagen helps with joint and skin health. However, collagen is also an important component of our muscles, intervertebral discs, blood vessels, and gut.

As long as you are consuming enough of the essential amino acids and protein, your body will be able to produce all the collagen that it needs. However, consuming collagen is a short cut to getting these nutrients in your body.

Personally, since I started my bone broth experiment, I have not noticed a significant improvement in my joints or skin. At my age, I have occasional joint pain and dry skin. I was hoping that I would see improvements in these areas, but so far I have not.

Gut Biome

The second way bone broth is supposed to help improve your health is by acting as a probiotic. The idea behind this is that bone broth promotes healthy gut bacteria and discourages unhealthy bacteria.

To help the bone broth in this way, when I make my bone broth (see recipe below), I use a lot of fibrous vegetables. By adding celery, parsnips, fennel, and carrots to the bone broth, I am adding dietary fiber which should increase the efficacy of the probiotic broth. In addition, I do not peel the root vegetables like the carrots and parsnips.

Personally, this is where the bone broth has had the greatest impact on my health. I usually eat a lot of vegetables and legumes. In particular, the beans, lentils, and raw vegetables can sometimes make me gassy. I have noticed a dramatic reduction in intestinal gas since I started consuming the bone broth. This, to me, is an indication that my gut biome health is improving.

References:


One of the biggest proponents of bone broth is Dr. Josh Axe.
Medical News
Food Revolution
Even Louise Hay was on the bone broth bandwagon before her passing


My Recipe for Bone Broth


In this recipe, I use an Instant Pot pressure cooker to prepare the bone broth. You can boil the bones over a longer time. I find using a pressure cooker is faster and it promotes the break down of the collagen and connective tissues better.

To blend the broth, you can use any blender. I personally like to blend small batches using my Nutri-Bullet.

For bones, I like to use ox tail, cow's feet, or chicken. I did use chicken backs once which made a very good broth, but it was rather troublesome to pick out all the vertebrae that had come loose.

INGREDIENTS


  • Broth Bones 
  • 1 Medium Onion
  • 2-3 Cloves of Garlic
  • 1-2 Medium Carrots
  • 1 Medium Parsnip
  • 2-3 Stalks of Celery
  • 2-3 Stalks of Fennel
  • 1-2 Small White Potatoes
  • Fresh Cilantro (optional)
  • 1/4 Teaspoon of Salt
  • Water


INSTRUCTIONS


  1. Wash the bones and add them to the pot
  2. Wash and chop all the vegetables and add to the pot
  3. Add salt and water to the just below the maximum level
  4. Cook on high-pressure for 60-70 minutes
  5. Allow to cool for 2-3 hours
  6. Remove the bones
  7. Blend in a blender mixing any "meat" from the bones with the cooked vegetables
  8. Storage in the freezer or refrigerator 
  9. Re-heat in 8-12 ounce servings and consume hot


PHOTOS


All the veggie ingredients in the Instant Pot before cooking.





















After cooking for 1 hour at high pressure in the Instant Pot.





















After blending the broth in my Nutri-Bullet and reheating (ready to eat).








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