You need a diet overhaul, and bone broth can help get you back on track. When eliminating most of your typical diet, bone broth can improve blood sugar, gut health, inflammation and joint pain. This is the first step to a healthier life via what you eat.

What is so awesome about bone broth?

1. Rich in gelatin - Supports digestive health and heals holes in the gut lining caused by inflammation (leaky gut). 
2. Fun Fact #1: Hooves, feet, and heads are the most gelatinous portions of the animal.
3. Fun Fact #2: Tyson Foods exports the feet from American chickens to China.
4. Improves collagen - Great for skin and joints 
5. Glycosaminoglycans (specifically glucosamine) are resistant to digestion and are absorbed in their intact form. These stimulate cells called fibroblasts which lay down collagen in the joints, tendons, ligaments, and the arteries.
6. Repairs kidneys - The nutritional matrix in bone broths may help patch the holes in kidney tissue
7. Adrenal gland support - Helps the body make the shift from survive to thrive
8. Rich in nutrients – Particularly minerals and amino acids
9. The amino acid glycine assists the liver with detoxification process

The Popularity of Bone Broth

Many continents across the world use bone broth as an essential part of their diet:

• Africa - Places a special emphasis on using bone broth for babies and small children
• Asia - Often make broths from fish and fish bones
• Europe - Stocks and broths are the foundation of cooking soups, stews, reduction sauces and for braising vegetables and meats

So what happened in the US? MSG, that’s what. Monosodium glutamate (MSG) gives processed food an artificial meaty flavor. It is also often added to canned vegetables and soups. The FDA requires foods containing MSG to be labeled as such because of the controversy recognized over the safety of this flavor enhancer [1]. I recommend that everyone avoid MSG at all costs as it has been linked with symptoms including headaches, sweating, numbness, rapid heartbeats, chest pain, and nausea.

Other contributors to the lack of bone broth in our diet include disappearing butcher shops and the influx of convenience foods. We are not sitting down at the table to eat nearly as much as generations past, let alone taking the time to cook healthy and nutritious meals. You’re in luck, though! Bone broth is easy to make, and you won’t be disappointed when you give it a try. Here’s the recipe. Good luck!

Bone Broth in the Instant Pot

Ingredients: 

~3lbs bones - try to use bones from “grass fed and finished” animals (see my blog Good, Better and Best: How to Navigate Your Grocery Store)

½ cup apple cider vinegar

Your choice of veggies (carrots, celery, potatoes, etc)

Instructions:

1. Place bones in  your electric pressure cooker (Instant Pot) and cover with cold water just below the MAX line (this will leave room for the veggies you will add in a bit). This is usually around ⅔ of the way up on the side of the pot.
2. Add apple cider vinegar (this helps pull out the minerals, especially calcium).
3. Let sit for 1 hour, not on heat.
4. Meanwhile, cut up your choice of veggies. Add to the pot after the 1 hour mark.
5. Close and lock the lid and set the pressure on Manual High for 90-120 minutes.
6. When it’s done, allow the steam to vent naturally for at least 15-30 minutes, or until the float valve drops. Release any residual pressure using the vent valve before removing the lid. Do not burn yourself as the steam is very hot, and do not open until fully vented!
7. Let the broth cool for a while and then strain all the “parts” and let the fat settle back on top. Skim off the fat. (sometimes I keep it to cook with!)

*No Insta Pot?

Place bones in 1.5-2 gallons of water in a stock pot or crock pot. Simmer for 24 hours. 

*Storage Suggestions:

1. Refrigerate up to 1 week 
2. Freeze up to 6 months
3. Freeze some broth in an ice cube tray for bouillon cubes!

*Consuming Suggestions:

1. Drink 8oz glass of heated broth 2-3 times per day. Add a little salt for taste.
2. Try substituting your morning coffee with a nice glass of warm broth.

If you like the way you’re starting to feel by adding bone broth to your diet, contact me for a Health Discovery Session and we’ll see what else we can do for you!

Learn more about MSG at https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/monosodium-glutamate/faq-20058196