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Bone Broth Benefits plus recipe / Caldo de huesos - beneficios y receta ( post en español abajo)

What is #BoneBroth and why has there been a hype about it in the past few years?

If you have grown up with grandma and grandpa around and you ever happened to be sick and them taking care of you, there is a high chance you were given some sort of bone broth.


It can be made from chicken, beef, lamb, pork ... and costs very little to make, hence in times of war it was something made in abundance to replenish minerals and immune response in the body.


Overall, bone broth is a great place to find all of the valuable amino acids, collagen, gelatin, and trace minerals. There are dozens of different nutrients found within bone broth, many of which can’t be obtained easily from other commonly eaten foods! Broth is one of the easiest ways to check those #nutrient boxes off without having to consume a massive pile of veggies at once. By regularly drinking bone broth, or using it in recipes, you can promote healthy gut integrity while reducing inflammation.


I am doing a Friday recipe day every week on my instagram stories @activ_wellness and covered the making of bone broth a week ago. I always ensure to have some stock available and freeze it too so it is ready to enjoy anytime.


What are some of the exact benefits of drinking bone broth?


Amazing for the #GUT

Studies show that gelatin is beneficial for restoring strength of the gut lining and fighting food sensitivities (such as to wheat or dairy). It also helps with the growth of probiotics (good bacteria) in the gut and supports healthy inflammation levels in the digestive tract.

It is easily digestible and soothing to the intestinal tract, as soon as it is ingested, all its benefits are absorbed straight away.

It is a perfect Food is Medicine example!


Improved Hydration

Bone broth, especially when it’s made with vegetables, adds electrolytes (minerals) and carbohydrates (from vegetables) to the diet. Drinking broth together with your daily amounts of water enhances your hydration thats to the enormous amounts of electrolytes.


Strong Bones and Young Skin

Collagen is the main protein in your body. It protects your organs, joints, and tendons; holds together bones and muscles, and maintains the lining of your gut. Plastic surgeons like it because it promotes skin elasticity.

Your body makes its own collagen, but as you age, you won’t make quite as much of it. Bone broth is full of collagen released from the main ingredient and will be absorbed by your body enhancing its own production.


Supports a Healthy Immune System

In foods and our bodies, amino acids are the building blocks of proteins. And, proteins play a crucial role in TONS of bodily functions and maintaining our health. Now, some amino acids are essential, meaning our bodies can’t make them so we have to get them from food. Others are non-essential, because our bodies can produce them.

But, when we’re sick or stressed, our bodies don’t produce those non-essential amino acids as well. And that’s when we need those amino acids the most, to help us heal! But simmering bone broths can help compensate for the lack. So, the amino acids and anti-inflammatory bone broth benefits make it a powerful immune-system booster. And it may help to shorten and prevent #colds and some illnesses!



I personally #love beef bone broth (even though I have not had meat products in years, I do not find the taste of beef bone broth nasty and I actually do not include meat within the pot, just plain old bones stuffed with marrow)



RECIPE BELOW





Ingredients


Good quality Bones (beef, lamb or pork - If doing chicken bone broth you can use legs, bones and joint parts of the chicken)

Most recipes will ask you to add meat of choice too ( I choose not to)

2 onions

2 carrots

5 celery stalks

3 garlic cloves

Apple cider vinegar

Bunch of bay leaves

Peppercorns

Olive oil or coconut oil

Salt

Turmeric powder ( my personal addition)

Spring water




Step 1

Place all the bones on an oven tray and drizzle with olive or coconut oil, place in the oven for 180 degrees celsius - 20 to 30 minutes or until nice and golden.

This enhances the flavor of your broth


Step 2

Add the bones to a a pot and cover with cold spring water, add 2 tablespoons of apple cider vinegar. (The vinegar acts as an acid to start extracting nutrients from the bones in to the liquid). - Let sit for 20 minutes


Step 3

Turn on the heat and bring the pot to a boil, add salt, peppercorns, bay leaves and turmeric


Step 4

Prepare your veggies (peel and cut) and add them to the pot when ready.


Step 5

Keep the pot boiling for 2 hours, check every 20 minutes in order to remove a foam that will naturally form on the top ( impurities).


Step 6

Reduce the heat to medium and simmer, covered for 10 to 12 hours. Replenish water whenever needed.

It is best to start making broth early in the morning so by evening you can cool it down and refrigerate it.


Step 7

Once the time has passed, turn the heat off and let it cool down. Degrease it by removing the oil layer that remains on the very top.

You can now bottle it and store it

- fridge > it lasts for up to 5 days

- freezer > it lasts for up to 3 months


Enjoy it as is or adding it to your soups or favorite recipes as sauce enhancer.


Check my instagram @activ_wellness for future #recipes and #foodie ideas








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