The Benefits of Bone Broth

Over the past two weeks, I’ve been sick…Like REALLY sick.

But here I am today, partly in thanks to a simple, cheap health health hack, and all it takes is patience.

mebonebroth1

Started as a sore throat, then add a cough, to phlegmy cough, to wanting to DIE!!! About a week in, we of course had company, which a can’t deny no matter how sick I am, because I love them, but obviously kept my distance. We had A whole roasted chicken, and Smoked Ribs for dinner, which meant, LOTS OF BONES! LOL

Of course, in typical Jeff fashion, he just wants everything clean, like NOW, but his brother pretty much MADE him get out the stock pot and recycle those flavor filled bones.

Next thing you know, with beer in hand, they’re digging through the spice cabinet, smelling all the spices, figuring out what would add the best flavor. This is after the salt,pepper, onion and fresh ginger. Kinda cute to watch actually. ♥

Anyway, the point of this blog/article, is to share:

  1. How DELICIOUS bone broth can be
  2. How many amazing benefits it has for you health
  3. How much better it made me feel and I should have thought of it sooner
  4. My reminder to myself, to start adding it more frequently to my diet!

So what is it?

BONE BROTH1

Bone broth is made using the bones and cartilage from meat, often chicken or beef.

The bones and cartilage are simmered on a stovetop or crockpot, resulting in a liquid broth that can be used for soups, added to other meals or just sipped warm from a coffee cup (my favorite way)

Bones are actually densely loaded with a variety of minerals, as well as gelatin and collagen, which is why bone broth can have many health benefits.

Bone broth is actually loaded with minerals, as well as some vitamins. Bone broth contains a very high amount of magnesium. It is also a good source of iron, selenium, copper, phosphorous, potassium, sodium, vitamin C, and vitamin B6.

Bone broth also contains several amino acids that our bodies do not produce them when we are under stress, meaning that we need to get these amino acids through our food. Bone broth contains four amino acids—arginine, glycine, glutamine and proline—that are needed for immune function, gut function, cognitive ability, and body detox.

So what is bone broth good for?

1. Heal Leaky Gut
For people with leaky gut and other digestive disorders, drinking one cup of bone broth each day can actually help completely treat their condition in some cases. The gelatin in bone broth is effective at repairing holes in your gut that lead to diarrhea, food intolerances, constipation, and bloating.

2. Boost Immune Function
Bone broth can help prevent a wide range of health problems, by improving immune function. This is due to its dense concentration of minerals, amino acids, and other nutrients.

3. Fight off Colds and Viruses
There’s a reason you have chicken soup when you’re sick. Studies have found that bone broth is effective in reducing the symptoms of the common cold. Bone broth helps clear your sinuses and respiratory passages. It also provides you with easy-to-digest nutrition. (Maybe this is why, once the broth was made, I went from wanting to DIE for a week and a half, to feeling 60% better within a couple of days 😉

4. Eliminate Joint Pain
For years, people have used glucosamine supplements to ease joint pain. Bone broth contains glucosamine, which means that it can also be effective in reducing joint pain. Bone broth can also help strengthen bone and prevent osteoporosis.

5. Improve Sleep
Bone broth contains glycine, which has many health benefits. In fact, studies have found that glycine can improve sleep quality, as well as improve memory. Taking bone broth can allow for more refreshing sleep and better cognitive function.

6. Look Young
Bone broth is loaded with collagen, which provides many bone broth skin benefits. Collagen is essential for skin health and keeps us looking young. Many skin products use collagen, but drinking bone broth can give you an added effect, helping your skin look firm, radiant, and young.

7. Hydrate Your Body
Since it’s loaded with minerals and electrolytes, bone broth can actually hydrate your body better than water. Since dehydration is common for women who are pregnant, there are a lot of bone broth benefits for pregnancy. Bone broth can also help athletes rehydrate their bodies.

How to Make Bone Broth and Bone Stock

BONE BROTH

Not only is bone broth good for you, but it’s also very easy to make, Time consuming, but easy, lol.  You can make bone broth with meat bones, water. For added flavor, add in seasoning/spices, salt/pepper, fresh ginger, onion, etc, whatever you like the taste of.

Best time to do it? Obviously after you cook a turkey, whole chicken, or meat with bones!

To make your bone broth, place meat bones into a Crock-Pot or a slow cooker, then fill it up with water.

TIP: Before cooking, add two tablespoons of apple cider vinegar. This helps draw out nutrients from the bone during the cooking process.

When you start cooking your bone broth, bring it to a boil, and then reduce it to a simmer. It should simmer on low heat for at least six hours, but you can cook bone broth for 24 hours (for chicken) to 48 hours (for beef).

When you are done cooking the bone broth, there will likely be a layer of fat on top. It’s best if you leave the fat there until you are ready to use the bone broth, as the fat preserves the broth.

That’s about it! Pure deliciousness, that’s time consuming, but easy, and SO worth it!

Today I’m feeling like a million bucks, FULL of energy and healthy, and I can’t help but wish we hadn’t had our visitors a week earlier, lol

Until Next time,

Steph

 

LOW CARB LASAGNA??

cabbage lasagna

LOW CARB COMFORT CABBAGE LASAGNA

Trust me, you won’t miss the noodles!! 🙂

Do you get invited to potluck after potluck, and stuggle to think of something to bring, that won’t sabotage your weight loss goals??

I made this lasagna originally for my gym girls luncheon a LONG LONG time ago, and just haven’t had enought to get it in a blog!!! We all like to eat as healthy as we can but we also like to feel like we are having a treat!!! This lasagna checked off both!!!

I combined two different lasagna recipes that sounded good, and adjusted to fit my personal goals, and this is what I came up with!!! It was fantastic if I do say so myself 😉 Trust me, you won’t miss the noodles!!! I’ve been kinda OBSESSED with Cabbage lately, so why not??

Please Share with Whomever you think would enjoy!!!

Video on How to Remove Cabbage Leaves Here

Ingredients:

  • 1 large sweet yellow onion, chopped
  • 2 Cloves Of Crushed Garlic
  • 1 3/4 Lb 99% fat free ground turkey breast
  • 1 (28 oz) Can Crushed Tomatoes
  • 1 (6.5 oz) Can Tomoto Sauce
  • 2 tsp of Stevia (optional)
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1/2 tsp Fennel Seeds
  • 1 1/2 tsp Dried Basil
  • 1 tsp Italian Seasoning
  • 4 Tbsp Fresh Parsley
  • 1 Large Head Of Cabbage
  • 24 oz low-fat or 1% or 2% cottage cheese
  • 1 Egg or 2 egg whites
  • 1/2 tsp Salt
  • 3/4 Cup Parmesan Cheese
  • Non-fat or low-fat mozzarella cheese, shredded (about 1/2 Cup)

1. Boil water in a large pot. Clean cabbage and gently peel leaves. Place in water, boil for 5 minutes or until soft and tender…they won’t soften when you cook the lasagna. Remove from water and drain.

2. Preheat oven to 425 degrees.

3. In a Dutch oven, cook sausage, ground beef, onion, and garlic over medium heat until well browned. Stir in crushed tomatoes, tomato sauce. Season with stevia, basil, fennel seeds, Italian seasoning, 1/2 tsp salt, 1/2 tsp pepper, and 2 TBS parsley. Simmer, covered, for about 1 1/2 hours, stirring occasionally.

4. In a mixing bowl, combine cottage cheese ( squeeze out as much moisture as possible with paper towel or cheesecloth) with egg, remaining parsley, and 1/2 tsp salt.

You can use Paper Towel or Cheesecloth

 

5. To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9×13 inch baking dish.

Arrange cabbage noodles lengthwise over meat sauce. Spread with one half of the cottage cheese mixture. Spoon 1 1/2 cups meat sauce over cottage cheese and sprinkle with 1/4 cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese. Bake for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.

The picture below is before Mozza and Parmesan was added.

 

ENJOY!!!!

P.S There may be a lot of extra “juice” if you don’t get enough of the moisture out of the cottage cheese. If so, you may have to drain a little off with a large spoon.

This ends up even BETTER, and stays together fantastic the second day!! Leftovers are SOOOOO delicious, so double it up while you are at it, and freeze if you like!

Find More Recipes @ www.Operation-Lean.com

or at Project Lean

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