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Bone broth is the new green juice



Since Hippocrates many cultures have valued bone broth for its medicinal properties. We’re told to eat chicken soup when we’re sick and many babies are given broth with pureed vegetables as their first foods (popular in Brazil).
 
For bone broths, bones and marrow, skin, tendons, and ligaments can be boiled and then simmered. Broths made with animal bones — beef, chicken, fish, etc — are an ancient tradition of diets throughout the world. For fine cuisine, stocks and broths have been not only used for making soups and stews but also for preparing reductions, sauces, and for braising vegetables and meats. Now, it has become a health trend and people are also using broths as a warm superfood drink.
In mid-18th century France, travelers would stop at inns to rest for the night and share bowls of broth.
L'Illustration, Journal Universel, Paris/Shutterstock

Benefits of bone broth
 

Simmering bone and ligaments release a combination of these amino acids, minerals, and cartilage compounds:


Collagen (gelatin) and its amino acids, like glycine, proline, and arginine. Swallowing collagen doesn’t become collagen in or between your bones, but these amino acids can be used where necessary in your body. Bone broth is also rich in glutamine.
  • promote healthy skin, hair, nails, muscles, joints, and gut.
  • improve wound healing, sleep quality, and stomach reflux.
  • create antioxidants and avoid unwanted substances in your body. 
Glycosaminoglycans (GAG) compounds that have the primary role of maintaining and supporting collagen and elastin while keeping the skin and joints healthy.
 
Minerals, including electrolytes, like calcium, magnesium, and potassium which are important for supporting healthy blood flow, bones, nerves, heart, and gut.
How to cook bone broth 
  1. Place 1 lb of bones into a large pot. Choose organic meats.
  2. Add 1 tbsp. of vinegar to pull out nutrients from the bones.
  3. Cover bones with filtered water. 
  4. Bring to a boil and reduce heat to simmer.
  5. Remove scum as it arises.
  6. Add veggies: 1/2 onion, 1 celery stalk, and 1 carrot. You may also add bay leaves, star anise, and cloves.
  7. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. I recommend my clients to simmer for a minimum of 4 hours.
  8. After a few hours in the fridge, the broth will have the consistency of gelatin. A layer of fat will rise to the top of the broth; if this is a concern, scrape off the hardened fat.
Types of collagen
  • Fish: its collagen type 1 (also found in beef bones) is considered to be superior for improving skin, hair, nail, and bone quality.
  • Chicken: its collagen type 2 is known to be most effective for supporting cartilage in the body. It is also better for gut health.
How to use bone broth
  1. As a base for soups, sauces, and stews
  2. In a mug as a warm drink
  3. As a sports drink after your workout
  4. Use it to cook vegetables and meats

How to store bone broth
  • Refrigerator: 1 week. 
  • Freezer: 3 months - freeze it in ice cube trays and transfer the frozen cubes to a BPA-free bag.
Names used
 
  • Broth: made with meat and a small amount of bones. Simmered for 45min-2h. Light in flavor, thin in texture and rich in protein.
  • Stock: made with bones and a small amount of meat. Brodo, bouillon, and stock are the same thing. Consommé is a clear version of it that uses egg whites. Bones can be roasted before simmering them. Simmered for 3-4h. Good source of gelatin.
  • Soup: starts with a stock or broth and has additional ingredients - vegetables, meats, beans, grains, spices, or herbs.
  • Bone Broth: made with bones and a small amount of meat adhering to the bones. Bones can be roasted before simmering them. Simmered for a very long period of time, 12+ hours. Good source of gelatin and minerals.

People are going back to their kitchens to prepare homemade fresh, whole, healthy foods from scratch.
 

 
“Good broth will resurrect the dead” 
South American proverb 

Fortunately, bone broth is economical, easy to make, soothing, and delicious. Don't discard those chicken carcasses, beef bones, and veggies going bad in your fridge!
Here is some research:

Adding bone broths are great for starting a diet that transforms your eating habits

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Livia Ly, MS, RD, LDN 
livia.ly@nutri.ly
(312) 870-0150


Livia Ly, MS, RD, LDN is a registered dietitian and nutritionist trained both in Brazil and in the U.S. She is the owner and founder at Nutrily


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