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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.

 

Homemade Vegetable Broth

Dr. Pedre soup

A great staple to have on hand! Vegetable broth is used as a base in so many recipes,

from soups to casseroles, even in stir-fries. But you can also enjoy this mineral-rich

broth day or night with lunch or dinner. It nourishes your gut and your body, too.

Homemade Vegetable Broth

WF  DF  GF  SF  VEG  VG

Yields 4 cups

Ingredients

4 carrots, roughly chopped

4 stalks celery, roughly chopped

½ medium zucchini, roughly chopped

½ medium parsnip, roughly chopped

4 green onions (green parts only) roughly chopped

5 bay leaves

1 tablespoon sea salt

1 teaspoon black pepper

¼ cup of fresh parsley

A few sprigs of fresh thyme

6 cups filtered water

Step 1

Place all the vegetables, herbs, and seasonings in a large stockpot.  Cover with the water.  Bring to a boil, reduce the heat, and simmer for about 1 hour.

Step 2

Pour the broth through a strainer to remove the solids.  Store the broth in a mason jar in the refridgerator for a maximum of 3-4 days, or freezer for up to 4 months.

Tip:  This keeps well in the freezer, too.  I like to freeze the broth in ice cube trays and save it for recipes that require a small amount of vegetable broth.

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Grass-Fed Beef Bone Broth

Ladle broth to the pan with the broth background top view

Nutrition dense and loaded with flavor. Drink 8 ounces of this warm broth daily for its

gut-healing properties. You can have it as part of your lunch or dinner.

Grass-Fed Beef Bone Broth

WF  DF  GF  SF  VEG  VG

Yields 10 to 15 servings

Ingredients

About 4 pounds grass-fed beef marrow bones

3 to 4 pounds grass-fed beef rib or neck bones with meat (optional)

½ cup fresh lemon juice or apple cider vinegar

1 to 2 teaspoons sea salt

½ teaspoon black pepper

Filtered water, as needed

3 stalks celery, roughly chopped

½ whole onion

1 bouquet garnish (4 sprigs feresh thyme, 4 sprigs fresh rosemary, and 1 bunch parsley tied with unbleached string or a recycled tea bag string)

Tip:  Other veggies such as carrots, turnips, and squash can be added to give more flavor to the broth if desired.  I usually make a week’s worth of broth at a time so I have it ready whenever I want it.

Step 1

Combine the marrow bones and rib bones, if using, with the lemon juice, salt and pepper in a large pot or slow cooker.  Add filtered water to cover.

Step 2

Cook for a t least 4 hours on very low heat until any meat that was still on the bones has fallen off and the marrow has dissolved.  You can cook the broth for up to 24 hours on low hear or in a slow cooker on low. You may need to add additional water; most important is that all the meat and marrow has fallen off the bones.

Step 3

Add the celery, onion, and bouquet garnish to the pot and cook for at least 1 to 2 hours more.

Step 4

Pour the broth through a strainer to remove all the solid ingredients.

Step 5

Serve hot, and enjoy 1-2 cups of the bone broth right away. Store 5 cups of the broth in a glass container in the refrigerator for use during the week, and store the rest in a plastic-topped glass container in the freezer for future use. The bone broth will stay fresh in the fridge for 3-5 days, and up to 3 months frozen.

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