Bone Broth

Bare Bones Bone Broth:

Nutritional break-down and clinical evidence

Bone Broth:   bones simmered over an extended period to release beneficial minerals, proteins and fat

Going back to traditional ideals and presenting something of pure nutrition. Bone broth is not new and has been around for centuries, with evidence of use from North American native people to continued use into the 17th century and beyond (S.G. Claire, 1997).   This tasty and nutritious source of minerals and easily digestible protein can be used to help deficient individuals (i.e. sick, children or elderly) gain strength. “Malnutrition has been often suggested as contributing to both the high incidence of hip fracture in elderly people” (Tkatch, Lubos, et al. 1992).

Also, Bone Broth can potentially benefit individuals by increasing recovery time during acute illness (i.e. cold and flu) as, “removing the active chemical ingredients into the water by means of heat, time, and acid, making the nutrients immediately available to absorb” (A. Siebecker, 2004).   Bone broth can be consumed whilst on the ketogenic or paleolithic diet as an additional source of some minerals, protein and fat.

Bare Bones Bone Broth has no additives or preservatives and can be given to pets, as it contains no added sodium (does contain a small amount of apple cider vinegar to increase demineralization from bones).

“To ‘support and strengthen’ the function of connective tissue. To ‘support and protect’ the function of bone. To ‘store energy,’ the function of yellow bone marrow. To act as a ‘shock absorber and reduce friction,’ the function of cartilage. To be ‘flexible and strong,’ the function of collagen. To ‘hold it together’ and ‘keep it together,’ also the function of collagen. To ‘soup up,’ to increase the power or speed of. To ‘put stock in,’ to trust.” (Rombauer, I, et al. 1997)

Bone:   provides the structural framework of our skeletal system, it houses and protects organs, aids in the process of mineralization/demineralization/calcium cellular absorption, produces blood cells and stores energy.

Bone Marrow:   contains fat and calories, includes; protein, Vit.B12, E, A, B2, Iron, Phosphorous, Thiamine

Cartilage:   important structural component that is softer and more flexible then bone and is found primarily are joint cartilage

Collagen: structural component for ligaments and tendons, “strengthening glue” to withstand blood pressure within vessels (E. Whitney, S.R. Rolfes, T. Crowe, D. Cameron-Smith, & A. Walsh, 2014).   Found in skin, bones, dentine and cartilage, Vitamin C is a essential vitamin for the production of collagen.

“Prolonged heat exposure causes the collagen in connective tissue to turn into a gelatin that is more easily digested by humans.” (Lupo, Karen D., and Dave N. Schmitt., 1997).

Gelatin:   almost entirely protein (main amino acids outlined below), derived from cooked collagen

Glycine: essential amino acid, “has been found to exert anti-inflammatory, immunomodulatory, cytoprotective, platelet-stabilising and antiangiogenic effects” (McCarty, Mark F., and James J. DiNicolantonio., 2014).

Proline:   essential amino acid, “recognized that proline metabolism propels cellular signaling processes that promote cellular apoptosis or survival.” (Liang, Xinwen, et al. 2013).

Glycosaminoglycans: polysaccharides, “is now recognized that these substances play crucial roles in the maintenance and regulation of cellular function as well as intercellular support.” (Lamberg, Stanford I., and Allen C. Stoolmiller, 1974).

Hyaluronic acid:   polymer of disaccharide, “Embryonic tissues including skin and umbilical cord and space-filling tissue fluid such as vitreous humor and synovial fluid are rich in hyaluronic acid.” (Lamberg, Stanford I., and Allen C. Stoolmiller. 1974)

Chondroitin sulfate:   disaccharide, “the activation of **NF-κB is pivotal to immune homeostasis and the inflammatory response and therefore, in the pathogenesis of numerous diseases. The benefits of CS in osteoarthritis may be explained by reduction of NF-κB nuclear translocation in chondrocytes and synovial membrane.” (Vallières, M., and P. Du Souich., 2010)

**NF-kB is a protein that controls cytokine production, cytokines are proteins that signal immune responses

Minerals:

Calcium: essential mineral

“dietary calcium should be the primary source, and supplements reserved only for those who are unable to achieve an adequate dietary intake.” (Reid, I. R., S. M. Bristow, and M. J. Bolland., 2015)

“achieving an optimal dietary calcium intake is again a central issue when advising patients at risk of osteoporotic fractures.” (Reid, I. R., S. M. Bristow, and M. J. Bolland., 2015)

Phosphorus:  most abundant mineral in the body, “Phosphorus is an ingredient of ATP, the body’s source of energy. It is therefore a regulator of all enzymes via activation reactions.” (A. Siebecker, 2004)

Magnesium:   essential mineral

“Magnesium is an essential element that is crucial to hundreds of physiologic processes in humans (1). Not surprisingly, inadequate intake of magnesium has been linked to various adverse health outcomes, including the development of cardiovascular disease (2), hypertension (3), diabetes mellitus (4) and headaches (5). Furthermore, magnesium is important in bone growth (6) and may play a role in athletic performance (7).” (Ford, Earl S., and Ali H. Mokdad. 2003)

Sodium: this product contains no added sodium*   as, “While the body needs some sodium to function, too much may lead to high blood pressure, which is a major risk factor for stroke, heart disease and kidney disease.” (Dietitians of Canada, 2019)

Potassium:   essential mineral and electrolyte

“Moderate dietary sodium restriction with dietary potassium supplementation may obviate or reduce the need for drug treatment in some patients with mild to moderate hypertension.” (Macgregor, GrahamA, et al. 1982)

 

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Text or call 604-993-0169, or email at  natknowhow@gmail.com

 

References:

  • Saint-Germain, Claire. “The production of bone broth: a study in nutritional exploitation.”  Anthropozoologica26 (1997): 153-156.
  • Tkatch, Lubos, et al. “Benefits of oral protein supplementation in elderly patients with fracture of the proximal femur.” Journal of the American College of Nutrition 11.5 (1992): 519-525.
  • Siebecker, Allison. Traditional bone broth in modern health and disease. Diss. NCNM, 2004.
  • Rombauer, I, et al., The All New Joy of Cooking, New York, NY, Simon and Schuster Inc., 1997, p.91.
  • Whitney, S.R. Rolfes, T. Crowe, D. Cameron-Smith, & A. Walsh, 2014, “Understanding Nutrition: Australian & New Zealand edition”, Cengage Learning Australia Pty Limited
  • Lupo, Karen D., and Dave N. Schmitt. “Experiments in bone boiling: nutritional returns and archaeological reflections.” Anthropozoologica 25.26 (1997): 137-144.
  • McCarty, Mark F., and James J. DiNicolantonio. “The cardiometabolic benefits of glycine: Is glycine an ‘antidote’to dietary fructose?.” (2014): e000103.
  • Liang, Xinwen, et al. “Proline mechanisms of stress survival.”  Antioxidants & redox signaling9 (2013): 998-1011.
  • Lamberg, Stanford I., and Allen C. Stoolmiller. “Glycosaminoglycans. A biochemical and clinical review.” Journal of Investigative Dermatology 63.6 (1974): 433-449.
  • Vallières, M., and P. Du Souich. “Modulation of inflammation by chondroitin sulfate.” Osteoarthritis and Cartilage 18 (2010): S1-S6.
  • Reid, I. R., S. M. Bristow, and M. J. Bolland. “Calcium supplements: benefits and risks.” Journal of internal medicine 278.4 (2015): 354-368.
  • Ford, Earl S., and Ali H. Mokdad. “Dietary magnesium intake in a national sample of US adults.” The Journal of Nutrition 133.9 (2003): 2879-2882.
  • Dietitians of Canada 2019, https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Sodium.aspx
  • Macgregor, GrahamA, et al. “Moderate potassium supplementation in essential hypertension.” The Lancet 320.8298 (1982): 567-570.

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Recipe: Creamy Pumpkin Leek Risotto :)

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Ingredients:  (serves 4-6)  *all organic if possible

-1 medium leek (cut in half, then sliced finely)

-4 cloves of garlic (minced)

-1/2 of a sweet pumpkin if large or about 2 cups worth (cut into bite sized chunks)  *I used a sweet melon-pumpkin, but acorn squash (2 squash needed for recipe) or whatever squash/pumpkin you prefer as long as its sweet and has a drier flesh when cooked (butternut squash is too watery)

-2 cups of Arborio rice

-8-10 cups of chicken or vegetable broth (use low sodium if desired)   *I used full sodium broth only because I don’t have to add salt later

-handful of pine nuts

-goats cheese

-2 tbsp of ghee or butter (unsalted)

-3 + 1/2 tbsp of olive oil

-1 + 1/2 cup of Parmesan cheese (the good stuff is the best in risotto)

-salt and pepper to taste

Supplies:

-roasting pan, parchment paper, mixing bowl   *for the pumpkin/squash

-medium pot, landle  *for the broth

-small frying pan  *for pine nuts

-large, deep pot, wooden spoon  *for the risotto

Now there are a couple steps to this recipe, but I guarantee it won’t disappoint.  Start by making sure all your ingredients are ready before starting the risotto, you need all your attention on the pot when the rice goes in!

Prep:

Chop leek, garlic, pumpkin/squash, and grate Parmesan cheese.  Have ready for use.

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Start by adding 1 + 1/2 tbsp of olive oil, and salt and pepper to taste, to the pumpkin/squash. Mix in a bowl and roast on pan with parchment paper for 15-20 minutes at 400 degrees F, until slightly golden.  Set aside for later use.

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Then, add all your chicken broth in the medium pot and allow to warm.  Have the ladle ready so you can add the broth into the rice when cooking begins.

Add the pine nuts into the small frying pan. Cook on medium heat until golden brown, set aside for later use.

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Cooking the risotto:     *keep stirring when the rice is added, the whole time!

On medium-high heat add 2 tbsp of olive oil into the large deep pot.  When hot, add your leek, and saute for 2-3 minutes, or until soft.  Add the 2 cups of arborio rice to the pot.  Mix the leek, olive oil and rice together so that all the grains are covered with oil.  KEEP STIRRING, and cook the rice mixture until the outside of the rice grains are transparent, but the middle is opaque, and you can smell a slight nuttiness from the rice.  Then add the garlic to the pot, and stir in.

Now add 1 ladle of warm broth.  Keep stirring until the liquid is absorbed.  Then add another ladle of broth.  Keep stirring until the liquid is absorbed.  Keep doing this over and over, stirring the whole time, and start to taste the rice so you know when it is close to being cooked.  When it becomes Al Dente (still slightly chewy) and has the consistency of thick porridge, then add 1 more ladle of broth plus the 2 tbsp of ghee or butter.  Mix and cook until absorbed. Then take the pot off the heat immediately. Add in the Parmesan cheese and roasted pumpkin/squash. Mix together.

Separate risotto into individual serving bowls.  Then add the goat cheese in chunks and toasted pine nuts to the top of the risotto.  Serve immediately 🙂

I love this recipe because of its simple ingredients, yet bold taste.  I hope you love it too!

Thanks, and be aware and eat with care 🙂

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