Bone Broth 101

This post is long overdue. I've been drinking (and posting about) bone broth for awhile now, and consider it a key part of my wellness routine. I would even go so far to say that bone broth is one of my favorite foods, or superfoods, actually - it really is that awesome.

I've personally seen the following benefits as a result of drinking bone broth:

  • Stronger and more healthy hair, skin and nails
  • Fewer gut issues (pain, indigestion, bloating, etc)
  • Better energy (especially when I sip bone broth instead of a caffeinated beverage)

In this blog post I'm going to cover the following:

  1. What is bone broth and how is it different from stock?
  2. Why should I drink bone broth?
  3. How can I easily include bone broth in my diet?

Plus, I'll share my favorite delivery bone broth services so that you can get yourself some broth no matter WHERE you are and what your cooking abilities are.

 

 

Let's dive in!

What is bone broth and how is it different from stock?

Bone broth is made from simmering bones (and marrow, skin, feet, tendons and ligaments) over a period of days. This slow cooking causes these normally non-digestible parts of the animal to break down and release amino acids and minerals that are super good for you.

Making broth was the way our ancestors (and even our grandmothers and mothers!) made use of every part of the animal. However, nowadays many broths and stocks (especially the ones you buy in cartons from the supermarket) are made much more quickly. As a result, the bones do not break down and thus the broth is not infused with all those beneficial amino acids and minerals.

Technically, there's a slight difference between broth, stock and bone broth:

  • Broth is typically made with meat and small amount of bones. It's simmered for a short period of time (45 minutes to 2 hours) and is light in flavor and thin in texture.
  • Stock is typically made with bones and a small amount of meat.  It's simmered for a bit longer than broth - about 3 to 4 hours - and is a good source of gelatin.
  • Bone broth is typically made with bone and a small amount of meat. It's simmered for a very long period of time (anywhere from 8 to over 24 hours) and is a great source of gelatin, minerals, and protein.

Why should I drink bone broth?

Besides being delicious, bone broth is a nutrition powerhouse.

  1. Bone broth helps heal the gut. The gelatin in bone broth helps restore the lining of the gut and the good bacteria (probiotics) that live in your gut. In addition, drinking bone broth can reduce food sensitivities (like wheat or dairy) and supports healthy inflammation levels in the digestive tract.
  2. Bone broth is anti-aging. The collagen in bone broth helps form elastin and other compounds within skin that are key for maintaining youthful skin tone and texture. Studies have also shown that increasing collagen can decrease the appearance of cellulite.
  3. Bone broth is immune-boosting. It's estimated that 80% of your immune system is located in your gut (yep!!), so when you heal the gut, you're also increasing your immune strength, which means you'll get sick way less. Despite having a busy schedule AND living in a crowded city, I didn't get sick once this year. I know that keeping my gut healthy with bone broth and other superfoods was key to this.

How can I easily include bone broth in my diet?

Here are a few easy ways to incorporate bone broth into your daily diet:

  • Drink a cup in the morning (in place of coffee, if you want!) or as an afternoon pick me up
  • Make my Bone Broth Breakfast Soup
  • Use as the base for any soup or stew
  • Swap for water when cooking grains
  • Add a splash to sauteing veggies for extra flavor

I've also heard that you can freeze bone broth in ice cube trays and then add to smoothies, but I haven't tried this... yet!

How to make your own bone broth:

Making bone broth isn't hard, but it does require some time and effort. If you're not ready to make your own broth - no worries! Broth shops are popping up all over the place (stay tuned for my guide to NYC's bone broth scene!) and you can usually find some sort of broth at your local health foods store. I've also included some of my favorite bone broth delivery services below so you can have the good stuff shipped directly to your doorstep!

There are two essentials you'll need to make your own broth:

  1. Quality bones
  2. A large pot with a fitted lid, Crockpot (or other slow cooker) or InstantPot

Where to get your bones: Your broth will only be as good as the bones you use, so you want to get quality bones! I've found bones at some health foods stores and some Whole Foods. You may also find them from your local butcher or farmer's market.

You can buy the bones directly (often the case for beef bones) OR you can use leftover bones from a whole roasted chicken or turkey (I did this after Thanksgiving last year and it worked great!).

Which pot should I use? It's really up to you. I've made bone broth in a slow cooker and am currently hunting down some bones to try it in my InstantPot. These two sure make the process easier, because you can "set it and forget it" for most of the process. If you choose to make it on the stove in a traditional pot, you'll want to plan accordingly so that you can be around for the time it needs to simmer.

In making my own bone broth, I've exclusively used the recipe from Go with Your Gut by Robyn Youkilis. There are plenty of recipes online, but this recipe is easy to follow and includes beef, chicken, fish and veggie options. The rest of the recipes in the book are pretty fabulous too, so it's worth ordering yourself a copy! Order Go with Your Gut on Amazon.

Me  checking out my homemade broth!

Me checking out my homemade broth!

Bone Broth Delivery Services:

  • BareBones - If you're looking for fun flavors and varieties, BareBones is your place. They have classic chicken, beef and turkey, as well as flavors like Tomato Spice and Rosemary Lemon. Currently their broth is shipped frozen, but I've heard that they will be switching over to shelf-stable broths soon. Order BareBones here.
  • BrothMasters - BrothMasters was started by a fellow Institute for Integrative Nutrition graduate and her mom! Their signature chicken bone broth is the most flavorful I've tried and is packd with organic onions, carrots, celery, garlic, lemon juice, parsley and bay leaves. Order BrothMasters here.
  • Kettle & Fire - Kettle and Fire was the first shelf stable broth (aka no fridge needed!) I discovered. They offer both beef and chicken variations that are delicious. Order Kettle + Fire Bone Broth here.
  • Thrive Market - I recently joined Thrive Market and was happy to see that they carry shelf stable bone broth. I was pleasantly surprised with the Thrive Market brand Beef Broth - it's rich in flavor and thicker (i.e. contains more of the gut healing gelatin) than many other shelf stable broths I've tried. Join Thrive Market here and receive 15% off your first order!
  • Amazon - YUP you can even order bone broth on Amazon! I've tried the Pacific Foods Organic Bone Broth - it's good and very affordable (I've also seen this at my local health foods store). If you don't have Amazon Prime already (fast, FREE shipping on all orders), use this link for a free trial membership: Try Amazon Prime for FREE Today!

Where can I get bone broth in NYC?

That's another whole post in itself ;) I'm actually putting together a guide, so make sure you're signed up for my newsletter list to be the first to know when this is available!  Sign up for my newsletter list here!

Additional reading:

And that's a wrap folks. I hope this post has clearly answered some of your bone broth FAQs and highlighted the awesome benefits of this superfood!

 

 

Got another question? Let me know in the comments below!
As always, I love hearing from you!

 

Berry Avocado Beauty Smoothie

Despite its murky color, this green smoothie tastes GREAT and is packed with all my favorite beauty foods. Coconut water and leafy greens hydrate your cells, berries provide anti-aging antioxidants, and the healthy fats from avocado keep your skin soft (I promise, you won’t taste it in there!). Tocos is an incredible superfood, the "Ultimate Skin Food" as it contains bio-available vitamins D & E. But probably the most potent (and maybe weirdest) beauty food is collagen protein. Collagen is what is responsible for giving skin elasticity, hair its strength, and connective tissue its ability to hold everything in place. It’s pure protein so you will stay satisfied and energized for hours. Isn’t that beautiful?

Head over to The Any Magazine for the recipe!

Image via The ANY Magazine

Image via The ANY Magazine

Cacao Banana Smoothie

I'm totally guilty of having the same smoothie day after day (this one), but after trying the Green Blender smoothie delivery (I'll do a full review later, promise!) I'm inspired to get more creative with my blended beverages.

This smoothie is perfect for when you want something a little special in the morning (hello, chocolate!), and also packed with superfood ingredients that will have you feeling energized for hours.

Two superfood spotlights in this smoothie:

- Tocos - The "Ultimate Skin Food", tocos is derived from brown rice and is a naturally sweet and creamy addition to your diet. It contains bio-available vitamins D & E, which does wonders for your skin. 
- Collagen - Collagen is what is responsible for giving skin elasticity, hair its strength, and connective tissue its ability to hold everything in place. It's also incredibly powerful in helping to heal the lining of your gut (which can be damaged by antibiotics, stress, and poor food choices). It’s pure protein so you can use in place of your regular protein powder in smoothies. **Note: Collagen is not a vegetarian product, so if you are vegan/vegetarian you can either omit in the recipe below or swap in your favorite protein powder of choice.

Cacao Banana Smoothie // raw, vegan option, gluten free, refined sugar free

Ingredients:

- 1 frozen banana

- 2 tbsp raw cacao powder

- 2 tbsp almond butter

- 1 cup water or non-dairy milk of choice

- 1 tsp tocos (optional)

- 1 scoop collagen powder (or other protein powder of choice) (optional)

- dash sea salt

Instructions:

1. Add all ingredients to your high speed blender and blend until smooth and creamy. Top with cacao nibs for extra crunch! Enjoy!

CHOCOLATE = LOVE

THIS JUST IN: My superfood chocolate will be available for purchase at Tangerine Hot Power Yoga this weekend (Saturday 2/13 and Sunday 2/14), just in time for V-DAY. Show your someone special (or YOURSELF) some love and scoop up these insanely delicious chocolates before they are all gone! Or email me at emily@emilynachazel.com to place a special order (available in NYC only for now!)


National Chocolate Day! Chocolate Bar Review

Did you know that it's NATIONAL CHOCOLATE DAY?? I must be in sync with the universe, because I was planning and writing this post for the past week without knowing! 

You guys know I have a huge sweet tooth. However, I've found that traditional sweets and sugar just don't do it for me - they make me feel like crap, so I've learned (slowly, very slowly) to stay away from them. Over the years I've found some awesome replacements to satisfy my sweet cravings without wrecking havoc on my body and energy levels. 

Here are my current FAVORITE chocolate bars. You won't find any white sugar, sketchy ingredients, or preservatives in these - just real, pure, chocolately goodness. Now that's something to celebrate! 

ALOHA Superfood Chocolate / 60% Cacao // Chocolate with greens in it! SCORE! This bar is sweetened with coconut and maple sugar and packed with superfoods: spinach, wheatgrass, moringa, blueberries, raspberries, spirulina, beet juice, and mushrooms. Wow! It’s a bit more fruity than a traditional chocolate bar, but still delicious. {Pssst... Use my code WELLNESSWITHEMILY at checkout for 20% off your purchase of all ALOHA products!}

Fine & Raw Lucuma and Vanilla / 67% Cacao // This bar was my first experience with raw chocolate, and it was love at first bite. Lucuma is a tropical fruit which contains iron, zinc, calcium, and beta-carotene— it’s often used as a natural sweetener (it’s very light, nutty almost). If you are in the Big Apple, its fun to check out the Fine & Raw factory in Bushwick; you can sample all their chocolates and truffles here!! 

Hu Kitchen Almond Butter + Puffed Quinoa Chocolate Bar / 72% Cacao // Dark, but still sweet. Nutty from the almond butter, and crunchy from the quinoa. Reminds me of a Crunch bar, but darker. Better. Sweetened with organic coconut sugar. I appreciate that there are only 4 ingredients: almonds, puffed quinoa, cacao and coconut sugar. 

Eating Evolved Crunchy Caramel / 85% Cacao // Paleo chocolate with a super cute tagline “Chocolate: It’s Food Not Candy." Lightly sweetened with coconut sugar. My favorite is the 85% Crunchy Caramel - it’s got TWO ingredients. TWO!!! Amazing. Cacao + coconut sugar and THAT’S IT. Definitely intense, but not bitter, like so many other dark, dark chocolate bars I've tried. Eating Evolved also sell amazing coconut butter cups!! You've got to try these. {If you place an order of from Eating Evolved today, they are throwing in a free chocolate bar in celebration of the day!}

 

And my TOP choice in chocolate?? My own, homemade Superfood Chocolate. I'll be sharing the super easy recipe for this delicious treat in my November newsletter, so make sure you are on the list by signing up here!

homemade superfood chocolate with almond butter, goji berries, chia seeds, cacao nibs + coconut oil - YUM!!

homemade superfood chocolate with almond butter, goji berries, chia seeds, cacao nibs + coconut oil - YUM!!

What's your favorite chocolate bar or healthy treat? Let me know in the comments below.