Bone broths

Bone broths

To heal the gut – Bone broths and fermented foods

Bone broth or stock was a way our ancestors made use of every part of an animal. Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly, can be boiled then simmered over a period of days. This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine that have the power to transform your health.

Collagen is the protein found in connective tissue of vertebrate animals. It’s abundant in bone, marrow, cartilage, tendons, and ligaments. The breakdown of collagen in bone broths is what produces gelatin.

• Gelatin (the breakdown of collagen) was one of the first functional foods, used as a medical treatment in ancient China.
• Dr. Francis Pottenger and other world class researches have found gelatin and collagen to have the listed benefits
• Gelatin helps people with food allergies and sensitivities tolerate those foods including cows milk and gluten.
• Collagen protects and soothes the lining of the digestive tract and can aid in healing IBS, crohn’s, ulcerative colitis and acid reflux.
• Gelatin promotes probiotic balance and growth.
• Bone broth increases collagen reducing the appearance of wrinkles and banishing cellulite.
• Because gelatin helps break down proteins and soothes the gut lining, it may prove useful for leaky gut syndrome and the autoimmune disorders that accompany it.
Gelatin provides bone-building minerals in easily absorbable ways, preventing bone loss and reducing join pain.

It’s important to use body parts that aren’t commonly found in the meat department of your grocery store, things like chicken feet and neck. You’ll also want to buy animal products that you know are pasture-fed and free of antibiotics and hormones.

The essentials are bones, fat, meat, vegetables and water. If you’re making beef broth or lamb broth, you should brown the meat before putting it into a stock pot. Fish and poultry are fine to put in a pot without browning first. Add a bit of apple cider vinegar to your pot to help draw the minerals from the bones.

Cooking Suggestions

• Place bones into a large stock pot and cover with water.
• Add two tablespoons of apple cider vinegar to water prior to cooking. This helps to pull out important nutrients from the bones.
• Fill stock pot with filtered water. Leave plenty of room for water to boil.
• Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Remove scum as it arises.
• Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order to fully extract the nutrients in and around bone.
• You can also add in vegetables such as onions, garlic, carrots, and celery for added nutrient value.
After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth.
Consume about 250ml 1-2x daily as a soup, a plain beverage, or doing a bone broth fast.

Chicken Bone Broth Recipe
Total Time: 24 hours Serves: Varies
INGREDIENTS:

• Chicken necks and feet
• Water to cover
• 3 tbsp apple cider vinegar
• Sea Salt and Ground Black Pepper
• 2 Bay Leaves
• garlic cloves
• Vegetables of choice
DIRECTIONS:

1. Place all ingredients into stock pot and add enough water until chicken is submerged
Turn setting to high and continue to simmer for 24 hours

Beef Bone Broth Recipe
Total Time: 48 hours Serves: Varies
INGREDIENTS:

• Beef bones with marrow
• Water to cover bones
• 3 tbsp apple cider vinegar
• 2 Bay Leaves
• Sea Salt and Ground Black Pepper
• Vegetables of choice
DIRECTIONS:

2. Place all ingredients in crockpot. Add in water until bones are covered.
Turn setting to high and let simmer for 48 hours

From the Heal Your Gut Cookbook, Boynton & Brackett

Ingredients:

• 3-4 pounds beef marrow and knuckle bones
• 2 pounds meaty bones such as short ribs
• ½ cup raw apple cider vinegar
• 4 quarts filtered water
• 3 celery stalks, halved
• 3 carrots, halved
• 3 onions, quartered
• Handful of fresh parsley
• Sea salt

Method:

Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.

Add more water if needed to cover the bones.

Add the vegetables bring to a boil and skim the scum from the top and discard.

Reduce to a low simmer, cover, and cook for 24-72 hours (if you’re not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)

During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.

Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.

Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.

Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion

Inhibits infection caused by cold and flu viruses, etc.: A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection

Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage

Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects.

Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis2 (whole-body inflammation). Glycine also has calming effects, which may help you sleep better
Promotes strong, healthy bones: Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
Promotes healthy hair and nail growth, thanks to the gelatin in the broth

FERMENTED FOODS
Why a Fermented Food List?

Consuming traditionally fermented foods provide you a number of benefits, including:

• Important nutrients. Some fermented foods are outstanding sources of essential nutrients such as vitamin K2, which help prevent arterial plaque buildup and heart disease. For instance, cheese curd is an excellent source of both probiotics and vitamin K2. Just half an ounce (15 grams) of natto daily can also provide all the K2 you’ll need . Fermented food is also a potent producer of many B vitamins.
• Optimizing your immune system. An estimated 80 percent of your immune system is actually located in your gut. Probiotics play a crucial role in the development and operation of the mucosal immune system in your digestive tract, and aid in the production of antibodies to pathogens. This makes a healthy gut a major factor in maintaining optimal health, as a robust immune system is your top defense system against all disease.
• Detoxification. Fermented foods are some of the best chelators available. The beneficial bacteria in these foods are highly potent detoxifiers, capable of drawing out a wide range of toxins and heavy metals.
• Cost-effectiveness. Adding a small amount of fermented food to each meal will give you the biggest bang for your buck. Why? Because they can contain 100 times more probiotics than a supplement!
Natural variety of microflora. As long as you vary the fermented and cultured foods you eat, you’ll get a much wider variety of beneficial bacteria than you could ever get from a supplement.

Introduce more fermented foods to your diet
1. Pickles
2. Sauerkraut
3. Kombucha
4. Miso
5. Tempeh (fermented soybeans)
6. Kefir (cultured dairy)

CULTURED CABBAGE JUICE– suitable for vegans
This is loaded with probiotics
• Fill a blender with raw chopped green cabbage

• Add distilled water until 2/3 full.

• Blend at high speed for 1 minute.

• Place in a glass container and repeat 2 more times add to container.
• Cover the container with plastic wrap and leave stand at room temperature for 3 days.

• Strain off the juice, store in a jar in refrigerator.

• Drink 1/2 cup 2-3 times daily. You can make a second batch in just one day by adding 1/2 cup of cultured cabbage juice to the batch. It acts as a starter.

This will heal ulcers. When abdominal pain subsides, drink intermittently to replenish the probiotics.

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