Happy Gut Kitchen

Sipping Your Way to a Happy Gut with Bone Broth

Could you imagine trading in your morning cup of brew for a steamy mug of soothing broth?

Many of you may be familiar with the hot new product known as bone broth. It has been exploding every since my friend and colleague, Dr. Kellyann Petrucci published her NY Times bestseller, The Bone Broth Diet. It may sound like something new, but bone broth has been around for hundreds of years. Remember that chicken soup your mom made when you were feeling sick? In societies where nothing goes to waste, using the bones to make a hearty broth was part of the frugality that went into sustainable eating.

Many restaurants and supermarkets now offer this “beverage.” And the market has spread into dried bone broth powders that can be added to both hot and cold liquids, like one of our smoothie recipes. So why the hype? Bone broth, technically stock, has been used in stews for centuries or as Grandma’s homemade remedy when you were sick. But only recently has bone broth made it to mainstream as a medicinal and healing beverage.

Approximately 70 million people in our country are affected by digestive diseases.1 Autoimmune conditions have been on a significant rise, with gastrointestinal disorders (like Celiac disease) as the third leading autoimmune condition.2   We are in a massive health crisis, centered around our gut health. In effect, much of our health is controlled by the health of our gut, and the one new food on the block that has major anti-inflammatory benefits to help heal our gut lining is bone broth.

As mentioned in my previous blogs, we know that a leaky gut contributes to gastrointestinal disorders, autoimmune conditions, and a host of other body-wide problems.

In comes bone broth to the rescue. The main components in bone broth make it an incredible addition to anyone’s gut-healing regimen. Its amino acid profile addresses leaky gut and other gut-related issues.

Let’s take a deeper look at a few of the major components of bone broth. Knowing its benefits, you’ll want to start sipping sooner rather than later!

Major Components of Bone Broth

Collagen: Collagen provides structure within our body and is an important component of our ligaments, bones, tendons and skin. Studies show that collagen supplementation can reduce aging of the skin.3 Collagen also plays a major role in developing and regulating the tissue within the body.4  Meaning that collagen can help to repair the tissue within the GI tract as well. Studies also suggest that those with arthritis and other chronic diseases can turn to collagen for long-term use to improve the state of their condition.5   Needless to say, collagen alone is enough to turn to bone broth for chronic health conditions.

Glutamine: Many studies show the healing effects of glutamine on intestinal permeability. By improving the permeability and tightening the gaps in the tight junctions of a leaky gut, we can see improvement in chronic irritable bowel diseases and other inflammatory disease states.6

Glycosaminoglycan (GAG): GAGs are complex carbohydrates, essential for many processes in the body. GAGs are effective in addressing chronic inflammation, lubricating joints and protecting cartilage surfaces. Studies have even shown that the severity of irritable bowel disease may decrease with the use of GAGs as part of the treatment plan.7,8

It is evident that the components of bone broth have wide-ranging benefits, not just for inflammation. Make this a staple in your everyday life for a happy gut and healthier, more vibrant you. Check out these amazing ways to easily incorporate bone broth into your day.

“An Order of Bone Broth, Please!”

Use promo code HAPPYGUT10 for 10% Off ($35 Min Order) from the Flavor Chef — one of our favorites!

Check out this delicious bone broth recipe from the Happy Gut Kitchen!

Be sure to incorporate this staple in many different dishes, or simply create the following brews and sip your way to a happy gut!

Morning Spice Brew

WF  DF  GF  SF

Serves: 2

Enhance your gut healing cup with cardamom, also known to support digestive health.

Ingredients:

2 cups bone broth reheated

1 ½ tsp cardamom

2 tsp cinnamon

Sea salt

Steps:

  1. In a skillet, heat all ingredients and mix, serve in mugs and enjoy.

 

Happy Gut Thai Coconut Soup

WF  DF  GF  SF

Serves: 2

Ingredients:

2 cups bone broth

1 ½ cup sweet potatoes, cubed

½ small onion, slices

2 tbs grapeseed oil

½ cup full fat coconut milk

Sea salt and pepper

Steps:

  1. Heat skillet to medium heat, add grapeseed oil. Then add onion slices and sweet potato cubes. Lower heat and continue to stir until soft for 8-10 minutes.
  2. In a blender, add bone broth with sauteed mix, then pour in coconut milkl. Mix until smooth.
  3. Reheat in a saucepan, season to taste with salt and pepper. Serve in soup bowls and enjoy.

 

Zucchini Noodle Bowl

WF  DF  GF  SF

Serves: 2

Ingredients:

4 cups bone broth

1 zucchini, spiralized

2 carrots, shredded

2 cups kale, roughly chopped

½ cup fresh mint, chopped

2, 6 oz, hormone-free, antibiotic-free, free-range chicken breasts, cubed

2 tbs grapeseed oil

Sea salt and pepper

Steps:

  1. Over medium heat, add grapeseed oil to a pot. Add cubes of chicken, stir and season with salt and pepper. Cook until chicken is no longer pink for about 7-8 minutes.
  2. Once cooked, lower heat and add bone broth. Then add carrots, kale and spiralized zucchini noodles. Allow to cook for 2-3 minutes until slightly soft. Serve in bowls and add fresh mint. Enjoy with chopsticks if preferred.

 

Citations:
1. “Digestive Diseases Statistics for the United States.” National Institutes of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services. Web. 27 May 2017.
2 .Lerner A,  Jeremias P, Matthias T. The World Incidence and Prevalence of Autoimmune Diseases is Increasing. International Journal of Celiac Disease. 2015;3(4):151-55.
3. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-9.
4. Birk, DE. Type V collagen: heterotypic type I/V collagen interactions in the regulation of fibril assembly.Micron. 2001 April;32(3):223-37.
5. Moskowitz RW. Role of collagen hydrolysate in bone and joint disease.Semin Arthritis Rheum.2000 Oct;30(2):87-99.
6.Rapin JR, Wiernsperger N.Possible links between intestinal permeability and food processing: A potential therapeutic niche for glutamine.Clinics (Sao Paulo). 2010 Jun;65(6):635-43.
7.Salvatore S, Heuschkel R, Tomlin S, Davies SE, Edwards S, Walker-Smith JA, French I, Murch SH.A pilot study of N-acetyl glucosamine, a nutritional substrate for glycosaminoglycan synthesis, in paediatric chronic inflammatory bowel disease.Aliment Pharmacol Ther. 2000 Dec;14(12):1567-79.
8. Gandhi NS, Mancera RL.The structure of glycosaminoglycans and their interactions with proteins.Chem Biol Drug Des. 2008 Dec;72(6):455-82.

 

Fresh Sorrel + Blood Orange Salad

This delicious salad is bursting with taste and packed with healing nutrients. Excite your taste buds with the burst of lemon flavor sorrel offers. Not to mention, it can help to improve digestion, is filled with magnesium and offers immune boosting properties. All favorable to a happy gut. Enjoy this nutrient dense, colorful and flavorful salad this summer!

This citrusy summer salad contrasts sweet with bitter in a parade of complementary textures. Your taste buds will dance!

Fresh Sorrel + Blood Orange Salad

WF  DF  GF  SF  VEG  VG

Serves: 2

Ingredients

1 cup fresh sorrel, chopped

1 cup endive, sliced

½ cup organic spinach

¼ cup walnuts chopped

1 blood orange, peeled and sliced

2 tbs olive oil

1 tbs grapeseed oil

1 tbs apple cider vinegar

Juice from ½ lemon, freshly squeezed

Sea salt and pepper

Steps

  • Preheat oven to 375 °F
  • In a small bowl, mix sliced endive with grapeseed oil. Then place on baking sheet, roast for 10 minutes.
  • In the meantime, mix sorrel with spinach and walnuts in a large bowl. Massage with olive oil, vinegar, lemon juice and sea salt.
  • When the endive is done, let it cool. Then mix in with other salad components.
  • Plate salad, adding the blood orange slices last to sit on top of the salad. Finish with cracked black pepper, if desired.

Mediterranean Meatball “Lollipops”

Enjoy this nutrient dense and flavorful dish with herbs straight from the garden! Eating high quality meats, free of added hormones and antibiotics is a key to achieving optimal gut health, while mint can be very soothing and healing to the gut. It makes it quite simple to have a gut friendly meal each time you sit at the table!!!

Eating these meatballs on a stick adds to the “fun factor” of this quick paleo-style meal. They make a great party appetizer.

Mediterranean Meatball “Lollipops”

WF  DF  GF  SF

Serves: 4

Ingredients

1 lb of grass-fed ground beef

⅓ cup fresh mint, chopped

2 tbs dried oregano

1 tsp dried parsley

1 small onion, minced

2 cloves garlic, minced

1 tbs olive oil

Sea salt and pepper

4 kebab sticks

Steps

  • In a bowl mix beef with herbs, onion, garlic, oil, sea salt and pepper. Mix thoroughly until all ingredients are distributed equally.
  • Roll into 2 inch meatballs.
  • On stove top, heat skillet over medium heat.
  • Add meatballs and saute for 2-3 minutes on each side, leaving them slightly pink on the inside. 
  • When cool, add three meatballs to each kebab stick.
  • Drizzle with a touch of olive oil before serving if desired.