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Top 4 Bone Broth Benefits + Bone Broth Breakfast Drink Recipe

July 7, 2016

 

BoneBrothBenefitsDrinking bone broth has major health benefits. Like, crazy, amazing how-have-I-never-tried-this-before health benefits. But I gotta tell you, in the beginning, I really didn't want to hop on the broth bandwagon.

I try very hard to make paleo approachable for myself, and for you, my readers. Because if something is too hard or out of reach, I'm not going to keep doing it, you're not going to keep doing it, and we all lose. My guess is that when you hear bone broth, you think laborious, extreme, and a little odd, right? 

Here were my initial thoughts: SIMMER BONES?! WHA? WHY? THAT WILL TAKE LIKE A MILLION YEARS.

But I'm also one of these people that will try anything. And sometimes, when I try it, I can't get enough of it. Can you guess what happened next?

Well, I'm sitting here writing a blog post about my fantastic experience with it, so you can imagine, it went well.

As always, let’s start with the why.

Why are we drinking bones?
There are a ton of nutrients in bones, marrow, skin, feet, tendons and ligaments that we can’t get by eating the meat. But you CAN simmer the bones and bits in a crock pot for a couple of days to get these babies to release their healing compounds.

What are their healing compounds?
Proline
Glycine
Glutamine
Minerals in forms that your body can easily absorb, i.e. Calcium, Magnesium, Phosphorus, Silicon, Sulphur

Okay, okay. WHAT CAN IT DO FOR ME?

Reduce Joint Pain and Inflammation
It almost makes TOO much sense. Drinking broth from healthy bones will help strengthen your own bones. Duh! All of that cartilage that you’ve lost over the years – either through general wear and tear or from hard-core soccer/basketball/volleyball/insert high-impact-sport-here injuries, can benefit greatly from readily absorbable collagen and gelatin. (Kari Ferguson, you soccer stud – if you are reading this, I am talking to you 🙂 )

Make Your Stomach Happy
Eating “healthy food” can only help you if your body can absorb it properly. Otherwise, you’re not getting near the amount of nutrients from that kale salad or salmon and asparagus dinner that you should be getting. Bone broth is very easy for your body to digest and absorb. Why? Because it has collagen in it. Which plays really nice with your GI tract and your colon. So the more you drink bone broth, the more it heals the digestive tract, and the better it can take in nutrients from other food.

Prettier Skin, Hair and Nails
You’ve heard of collagen before. You know. The stuff that helps reduce wrinkles, decrease puffiness, and helps grow nails and hair. You can buy it in little fancy jars for a lot of money or you can go to a plastic surgeon to get it injected in your face. OR you can drink it in bone broth.

Immune System Booster
Remember up there when I said it was good for your digestion? For that same reason, it’s an awesome supporter of the immune system. When your food isn’t digested properly (happens more often than you think), undigested particles from food leak into the bloodstream where the immune system detects them. It freaks out and starts attacking healthy tissue and inflames the body. Good gut health = good immune system = less colds, flu and overall sicknesses.

That's not it. There is more. Lots more. Because everything listed above affects other areas of the body. Your stomach is connected to your brain is connected to your emotions. You fix one thing, you fix another. But I thought I'd stop there for today so we can get on to the good stuff.

BoneBrothBenefits_Recipe

My Experience with Bone Broth
The first time I made it, it was really a result of just cooking a whole chicken and the bones were already in my Crock Pot. So I Googled the heck out of it, obsessed over whether I was doing it right, over-thought it, as usual, but eventually ended up with 4 jars of gelatin-like broth for my freezer. I didn't really know what to do with it yet, so I do what I always do when I'm overwhelmed, I put it in my freezer.

Well, a rainy day came. A dull, hungover, stomach-ache, swollen gland, kind of day. Ya. Ugh. I remembered the broth in the freezer and decided to go for it. Every symptom that it has been shown to help, I had. So down the hatch it went, and the results were pretty amazing.

  • My throat immediately felt soothed for the first time that day.
  • My sinuses finally gave it a rest from their inflamed state.
  • I slept like a baby that night.
  • After day two of broth-drinking, my digestion was finally back to normal and that cold that I thought was coming, never arrived.

*Note: I drank about 5 cups over the two days because I wasn't feeling well. This is more than you'd need on a regular basis.

From that moment on, I used it as my emergency medicine. Only if I was sick was it worth making it.

Low and behold, a few weeks later, I felt like I'd been hit by a truck. This time, not because I was sick, but because my muscles were uber sore from a particularly hard workout that included lots of hand stand push ups and pull ups. Broth is supposed to be good for joint pain and muscle aches, right? YUP.

  • It was like I had put muscle relaxer on all the sore parts, but better.
  • I was better the next day, when usually after a workout like that, my muscles are sore for at least two days.

Now, I've crossed over. I am officially a regular morning broth drinker. I figure, why not be preventive? This stuff is AWESOME. Attack the cold, stomach ache or joint ache before they've even really started. A totally in-tact digestive system. Stronger nails and longer hair. Plus, it's also shown to be one of the foods that are ideal for fertility. And you all know how I love my Fertility Food :). What's not to like? And the best part is, it's not nearly as difficult as everybody makes it out to be.

I've spelled it out for you in 9 steps below and given you my tips and notes along the way. But please do one thing for me? If you decide to make it, do it the simplest way possible just to try it. If you want to get more complicated after that, go for it. But all you really need is bones + water + 24-48 hours. Set it on low on your Crock Pot and walk away. Seriously. It's NOT THAT COMPLICATED.

BoneBrothBenefits

Things I’ve Learned After My 17th Try of Making Broth

  1. Most people will tell you to skim the stuff off as you go. You can do this if you want to, but why skim as I go if I’m just going to strain it all out at the end anyway? Seems like unnecessary work to me.
  2. I made making the broth part of my bi-weekly routine. Every other week, I make a big batch (using the recipe below), so I never have to scramble to make it when I really need it. I keep most of it in the freezer so I don't feel forced to use it immediately, and keep one jar in the refrigerator so it's defrosted and ready to drink.
  3. You DON’T have to cook an animal to get the bones. Just go to the freezer section near produce or your local butcher and ask for leftover bones. They always have bones. And they will always sell them to you for cheap. I do recommend sticking to places like Whole Foods or a butcher you can trust to have healthy, grass-fed, GMO-free animals. Remember, the animal you eat matters. If it was healthy, it’s bones will be healthy.
  4. That said, as you cook, make sure to save your bones as you go! I keep them in a freezer bag and just add to it every time we cook chicken drumsticks or steak.
  5. In order to keep the jars from exploding in the freezer (this happened to me multiple times until my husband kindly explained to me the concept of physics), you don’t want to fill the jars all the way to the top. You also don’t want to close the jar top all the way when you first put it in there (you can go back later and screw it tighter). Because liquid expands as it freezes, it WILL expand the glass until it can’t hold it anymore. Eesh.

Alrighty boys and girls. Now it's time to actually show you how to make this golden tonic. But I'm not just going to leave you with a broth how-to. I'm going to leave you with a recipe for how you can actually enjoy it as your morning drink (AFTER coffee, of course).

You ready for the recipe? Let’s do it.

Like what you read today? See those cute little social shapes underneath this post? They're for sharing! Click one to post to Facebook, Pinterest, Twitter, or comment right here on the blog. I would love to hear from you.

Can't get enough of all this healthy stuff? Then sign up for the newsletter where it says "Enter Your Email" at the top of this page. Too much of a commitment? That's cool. I also have a sweet Facebook page, deep-thoughted Twitter page, food-pornish Instagram handle, and recipe-filled Pinterest page.

Much Love,

HealthyStaceySignature

SOURCES:

Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin

 

BoneBrothBenefits_Recipe
Bone Broth + Breakfast Broth Recipe
Print Recipe
I invented this Breakfast Broth recipe after realizing that I wanted to incorporate Bone Broth into my morning routine. However, I needed to make the gelatin-like substance a little more appetizing first thing in the morning. So I added some pizazz and came up with this beauty. A little spicy, a little sweet, super satiating, and of course, ridiculously good for you.
BoneBrothBenefits_Recipe
Bone Broth + Breakfast Broth Recipe
Print Recipe
I invented this Breakfast Broth recipe after realizing that I wanted to incorporate Bone Broth into my morning routine. However, I needed to make the gelatin-like substance a little more appetizing first thing in the morning. So I added some pizazz and came up with this beauty. A little spicy, a little sweet, super satiating, and of course, ridiculously good for you.
Ingredients
  • 2 Pounds Bones Beef, Chicken, Whatever you can get your hands on
  • 2 Tablespoons Apple Cider Vinegar
  • Crock Pot-Full Of Water Enough to cover the bones
Sweet & Spicy Breakfast Broth
Servings:
Instructions
  1. Put bones in your Crock Pot
  2. Pour Apple Cider Vinegar over the bones
  3. Fill up pot with enough water to just cover the bones
  4. Put Crock Pot on low for 48 hours
  5. Strain the broth through a strainer or a funnel
  6. Pour into jars, leaving 1-2 inches of space at the top
  7. Put jars in the refrigerator for a few hours or overnight
  8. Scoop the fat off the top of the jars
  9. Put in freezer until you are ready to use (I keep one jar in my fridge at a time that's defrosted and ready to go)
Breakfast Bone Broth Recipe
  1. Scoop 1 cup of bone broth into a mug
    BoneBrothBenefits_Recipe
  2. Add a spoonful of coconut oil
  3. Sprinkle in turmeric, cayenne, pepper and sea salt
  4. Heat in microwave for 1 minute and 20 seconds
  5. Add in a tablespoon of Vital Proteins collagen and raw honey
  6. Stir it up and sip it up!
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Super Healthy Omega-3 Sardine Salad Recipe

August 12, 2015
Omega3_Sardine_Salad_HealthyStacey

Writing this blog often makes me realize that I am not following my own advice. I've written a lot about inflammation, including my most recent cauliflower post. But one of the most important things you can do to keep your inflammation low is increase your Omega-3 intake. And although I make a great effort to cook fresh fish once a week, I think I could be doing a lot better.

So I decided to reassess and see how I can shove it back in. 

I started by adding a spoonful of Omega-3 oil to my smoothie every morning. This made a noticeable difference. For one, I feel more satisfied after my breakfast. And because I am also giving up coffee for a bit (more on that later), I found that it increased my energy and morning concentration.

Feeling these differences only made me want to get even more in my diet. But not through supplementation. Through food.

Enter: the sardine.

Sardines at Jewel

Ahhh, the sardine. The bottom of the aquatic food chain. The kind of canned fish that you’ve passed a million times in the grocery store, but most likely never even considered picking it up. The kind of topping that Michelangelo would put on his ‘za. (The turtle, not the artist).

I know, I know. Your face just scrunched up at the thought of eating one. But in all seriousness, sardines are one of the best and most underrated health foods out there. Better yet, they’re also one of the cheapest. I'm talking less than $2 here. And because they are at the bottom of the food chain – feeding solely on plankton, their mercury levels are much less of a concern than other fish higher up on the food chain.

Need more reasons before you dive in? Well, let me see…

Vitamin D $$Rich$$

This is the stuff that you're supposed to get from the sun (but if you live in Chicago like me, the rays can be PRETTY hard to catch). Sardines have an unusually high amount (one can gets you 63% of your daily intake). Plus, they are a great source of phosphorus, a mineral that is important to strengthen the bones.

Loaded with Protein

Protein = Amino acids.

Amino acids –> Create new proteins.

Proteins = Basis of muscles and connective tissues, antibodies that keep our immune system strong, and deliver oxygen and nutrients throughout our bodies. Good stuff.

Hearty Heart Health

Sardines actually rank as one of the THE MOST concentrated food sources of B12 in the world (one can will get you to 100% of your daily intake). Vitamin B12 promotes cardiovascular wellbeing.

Very Mineral-y

This is one of the few cases where getting the can is even better than getting fresh because with canned sardines, you’re getting the whole animal – bones and all. Don’t get grossed out; sardines are so small and cooked so thoroughly that even the bones are soft enough to eat, providing a concentrated source of vitamins, minerals, and healthy fats in one easy peasy package. I’m talking 35% of the recommended daily intake in one can.

Oh yeah, and the whole point – They are Omega-3 ROCKSTARS

They are one of the most concentrated sources of the Omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels; one can of sardines actually contains over 50% of the daily value for these important nutrients. One can is actually equivalent to taking a fish oil supplement, but with even more added benefits. That’s insane.

Anyways, enough chit chat for today. I’ve got a great recipe to help you get a little sardine love in your life. I’m 99% sure that, even if you don’t think you like sardines, you’ll like them like this. And everything else in the recipe is also really, really good for you. Can’t go wrong. Right?

Much Love,

HealthyStaceySignature

Like what you read today? Think somebody else would like to learn about sardines and Omega-3? See those cute little social shapes underneath this post? They're for sharing! Click one to post to Facebook, Pinterest, Twitter, or comment right here on the blog. I would love to hear from you.

Can't get enough of all this healthy stuff? Then sign up for the newsletter where it says "Enter Your Email" at the top of this page. Too much of a commitment? That's cool. I also have a sweet Facebook page, deep-thoughted Twitter page, food-pornish Instagram handle, and recipe-filled Pinterest page.

SOURCES

  1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=147
  2. http://paleoleap.com/eat-this-sardines/
Super Healthy Omega 3 Sardine Salad Recipe
Print Recipe
This may be the easiest, quickest meal recipe I've ever put on this blog. It is stupid, simple, but ridiculously satisfying and really really good for you. Every single ingredient is beneficial to your health. I know what you're thinking - SARDINES? Yes, sardines. If you're ever going to love them, it will be in this form. So go ahead. Un-scrunch your face and give them a try. You just might LOVE them.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Super Healthy Omega 3 Sardine Salad Recipe
Print Recipe
This may be the easiest, quickest meal recipe I've ever put on this blog. It is stupid, simple, but ridiculously satisfying and really really good for you. Every single ingredient is beneficial to your health. I know what you're thinking - SARDINES? Yes, sardines. If you're ever going to love them, it will be in this form. So go ahead. Un-scrunch your face and give them a try. You just might LOVE them.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
Servings: person
Instructions
  1. Slice your 1/2 avocado in a grid, then scoop out the meat with a spoon OR literally squish both sides of the shell together and squeeze out the avo.
  2. Toss the rest of the ingredients in there - including your sardines! And mash them up with abandon.
  3. Eat up and reap the benefits.
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