BONE BROTH
Bone broth has been used for hundreds
of years to help cure illness and
soothe an upset stomach. But bone
broth can be used with much benefit
while fasting too!
You may be asking - "But Emma, isn't
bone broth food and will break my
fast?".
Well, if used correctly bone broth is allowed during an extended fast for weight
loss purposes. If you are aiming for autophagy, however, (where your body cleans
up and breaks down damaged cells during a fast) you cannot have bone broth as
it will break autophagy.
I always say that bone broth is an approved fasting liquid. But to use bone broth
effectively and correctly during a fast there are a few rules to follow:
1. Only use bone broth during an extended fast (3+ days)
2. Only use home made bone broth. The store bought stuff (including and
especially stock cubes) contains all kinds of additives that will break your fast
so stay away from those.
3. Only use bone broth as a crutch. If you are REALLY close to breaking and
nothing else works, you can have a bit of bone broth to help you get through.
4. Only consume a couple of spoonfuls of bone broth, not cups. Only very little to
get you through your rough patch.
Traditionally, animal bones were cooked for several hours with vegetables, herbs,
and spices to create meat broths. Since it takes several hours for all the nutrients
and minerals to leave the bones and enter the broth, cooking time is crucial in
this situation. For thousands of years, people have utilised bone broth in
traditional foods all throughout the world. In many civilizations around the world,
bone broth is still a mainstay in home kitchens and the best eateries.
The quality of an excellent, handmade broth cannot be compared to the range of
soup broths available in stores. Today, many of the health-promoting qualities of
homemade broth are missing from these canned, packaged, or supercharged
broths.
Whether or not they are designated as organic also makes no difference. In order
to shorten the cooking time, these "quick and easy" broths go through a lot of
processing and are heavily fortified with preservatives. Try to stay away from this
heavily processed store-bought substitute! Don't flavour with bouillon cubes.
Monosodium glutamate and chemicals are frequently included in these. Instead,
season with fresh herbs, spices, and sea salt.
Bone broth is rich in nutrients. It contains a lot of easily absorbed elements like
calcium and magnesium. Additionally, it contains considerable levels of the amino
acids glycine and proline, which are absent from muscle meat, which is what
humans typically eat. In order to breakdown the nutrients from the bone more
quickly, vinegar is frequently added to bone broth preparations. The amount of
vinegar is too small to be noticeable in taste.
Bone broth is very affordable and simple to make. Bones from healthy animals like
beef, bison, lamb, poultry, or fish can be used to make the broth. The bones alone
may be purchased for very little money at ethnic food stores or butchers. Broth
can be incorporated into gravies, sauces, reductions, gravies, and stews. It can
be used to roast or sauté vegetables, as well as to braise and roast meats. A cup
of bone broth each day (while refeeding) may also aid with digestion, infection
prevention, muscular development, and the reduction of joint discomfort and
inflammation.
What Makes Bone Broth So Nutritious?
Highly Mineralized
The minerals found in bones, cartilage, marrow, and vegetables are present in
bone broths as electrolytes, which the body may easily absorb in the gut. The best
sources of useable calcium and magnesium can be found there. Bone broth is a
crucial part of the diet in societies where dairy products are not readily available.
For the growth and upkeep of healthy teeth and strong bones, these minerals are
crucial. Additionally, they are essential for heart and nervous system health as
well as for the development and contraction of muscles.
Cartilage
The cartilage in bone broth may be used to treat the signs and symptoms of
rheumatoid arthritis and other degenerative joint conditions. It contains
glucosamine and chondroitin sulphate, which are frequently offered as
supplements to lessen joint discomfort, inflammation, and arthritis.
Collagen And Gelatin
The connective tissues of both bone and cartilage contain collagen. It promotes
strong bones, skin, hair, and nails. Rheumatoid arthritis has been proven to benefit
from its use in treatment. Some believe that as it maintains smooth connective
tissues, it may also lessen the appearance of cellulite.
Gelatin is a food name for collagen that has been extracted, and collagen is a
specific protein that is found in the body. Collagen from the bones and cartilage
is removed during the heating process and transformed into gelatin. When your
broth is chilled, it will gel if you've made it correctly. If your soup doesn't gel,
either too much water was added or it wasn't cooked long enough. The more
"jelly" it has the more nutritious it is.
Gelatin is of our diets' greatest unsung heroes. It is not a protein, but it aids in
the body's utilisation of consumed protein. It helps digestion and has the
potential to lessen the signs and symptoms of a number of gastrointestinal
conditions, including colitis, Crohn's disease, and hyperacidity. It promotes
healthy skin, hair, and nails, stops bone loss, and treats leaky gut. Numerous other
chronic conditions, including anaemia, diabetes, and muscular dystrophy, may
also benefit from it.
The amino acids glycine and proline are found in high concentrations in gelatin.
Both amino acids are essential for muscle growth and repair as well as wound
healing. The creation of DNA, RNA, and many of the proteins found in the body
depends on glycine. It facilitates digestion by assisting in the control of bile
production and stomach acid secretion, aids in the control of blood sugar levels,
and is necessary for the healthy operation of the central nervous system. It can be
changed into the neurotransmitter serine, which stimulates mood, memory, mental
acuity, and decreases stress. Additionally, it is crucial for the body's
detoxification process.
Because proline plays a significant part in the structure of collagen, it is essential
for healthy skin. It aids in the body's breakdown of proteins so they may be
utilised to build new, wholesome muscle cells. It may help reverse atherosclerotic
lesions by allowing blood vessel walls to release built-up, according to studies.
Fasting and Bone Broth
Bone broths have historically been consumed during fasting periods. While you are
fasting, the broth aids in the body's detoxification and stops muscular
deterioration.
Making Bone Broth
When making bone broth, it is best to use high-quality bones. Try to buy bones
from grass-fed cattle, pasteurised poultry, or wild fish. You can freeze the
leftover bones from chicken, duck, turkey, or goose and conserve them for later
use. Additionally, most neighbourhood butcher shops and farmers sell bones.
Your bone broth should jiggle as much as possible. If it isn't, you either put too
much water or didn't cook it long enough, respectively. Once cooled, the bone
broth ought to resemble jell-o in consistency. It will liquefy after it is re-heated.
The broth can be kept in the freezer for up to six months and the refrigerator for
up to a week.
Bone Broth Recipe
2–3 lbs of bones
1 onion, coarsely chopped
2 carrots, coarsely chopped
2 stalks of celery, coarsely chopped
2 tbsp of raw, unfiltered apple cider vinegar
1 tbsp of salt
1 tsp of whole peppercorns
1. Roast the bones for 30 minutes at 350°F/175°C in the oven on a roasting pan.
The bones will get a great flavour from this.
2. Put the bones in a stockpot and cover with cold water. Add the apple cider
vinegar, raw and unfiltered, and allow to settle for 30 minutes. The vinegar
aids in increasing the availability of the nutrients from the bones.
3. Add vegetables and spices.
4. Bring to a rolling boil, then lower the heat to a simmer.
5. Simmer for 12-24 hours.
6. Scoop out any surface foam for the first few hours.
7. Once finished, allow to cool for 5 min, then strain out all the veggies, bones
and spices.
8. Taste the broth and add salt to flavour. You usually need a lot of salt to bring
out the amazing, rich flavour of the broth.
9. The broth can be consumed right away or placed in the fridge to chill.
10. Put the broth in the fridge to chill completely. Once chilled the broth will be
completely like jelly (this may take a few hours).