January 18, 2019

Recipes

9 Beef Bone Broth Recipes To Improve Your Gut Health

Bone broth is often referred to as "liquid gold" and with good reason. One of the major health benefits of beef bone broth is its abundance of nutrients-predominantly minerals and amino acids. Literally speaking, when you drink beef bone broth, you are essentially drinking cooked collagen and in case you weren't aware, collagen is the richest animal protein and contains an abundance of amino acids which play a vital role in its production and maintenance. In fact, beef bone broth happens to contain both glycine and proline in the gelatin it contains.

This article highlights five of its science-backed health benefits and a bunch of beef bone broth recipes to have you on your way to optimal gut health and wellbeing in no time.

What is Bone Broth?

First thing's first. I'm sure you're wondering how regular stock differs from bone broth? Store bought stock often has an expiry bracket of 10 plus years to prolong its shelf life. Manufacturers pack preservatives and additives into its blend to enhance its lifespan and flavour profile. Not only this, but these types often rely on high-temperature and fast cooking techniques, which results in broth that is not only watered-down, but also lacks important nutrients, such as protein coming from gelatin.

On the other hand, bone broth has a much greater nutritional profile and is a versatile product beneficial for gut health and general wellbeing. It is gently simmered over low-heat for a considerably longer cooking time (up to 18 hours), allowing the ligaments and bones to release healing compounds, such as collagen, proline, glutamine and glycine.

This extraction of collagen from connective tissues gives bone broth its signature thick, gelatinous quality. And for its taste? It tends to have a smooth, mild taste which makes it a perfect alternative to tea and coffee or as a base for essentially any meal.

6 Science-Backed Health Benefits of Bone Broth

1. Bone Broth Helps Heal the Gut Lining

One of the most widely studied health benefits of bone broth is its ability to heal the gut. An amino acid prominently found in bone broth is glutamine and is the natural remedy for leaky gut. This syndrome causes the intestinal lining to function poorly and allows for toxins and other harmful agents to leak into the bloodstream and cause a raft of autoimmune concerns. Increasing your intake of glutamine means keeping the intestinal wall strong and healthy, preventing this damage from occurring.

Numerous studies support glutamine's ability to enhance gut permeability. A particular study of interest analysed the effects of l-glutamine supplementation amongst a large study group of 107 children. Impressively, the group taking L-glutamine were shown to have improved intestinal barrier function when compared to the children who took a placebo.

And this is just the tip of the iceberg. Ongoing research continues to show the powerful benefits between gut health and the abundance of vital nutrients found in bone broth.

2. Bone Broth May Improve Digestion and Nutrient Absorption

Bone broth can also help improve digestive concerns due to its high levels of glycine. This amino acid is beneficial for digestion as it boosts the production of stomach acid and can therefore prevent the onset of acid reflux.

Glycine is also a vital component of bile acid, which is necessary for the digestion of fat in the small intestine and helps keep cholesterol levels in check.

In fact, a particular study highlighted its ability to protect and heal the mucosal lining of the digestive tract in rats. Although an animal study, it is thought to have matching effects in humans and research is still being conducted to test this hypothesis.

3. Bone Broth May Assist with Weight Loss

Bone Broth is a satisfying drink or meal rich in collagen protein, which allows us to feel fuller for longer. More specifically, the high concentration of glutamine contained in bone broth plays a key role in controlling metabolism- and as we know, an effective working metabolism aids in the maintenance of a healthy weight.

In fact, glutamine has been shown to have a direct effect of appetite, by promoting satiety. To support this, following a collagen-heavy eating plan was shown to significantly increase muscle mass and decrease body fat percentage amongst elderly men.

4. Bone Broth May Reduce Inflammation

Inflammation lies at the basis of many modern diseases and is a real concern in an unhealthy digestive system. Various studies show that diets rich in arginine and glycine provide great relief from inflammation. Bone Broth happens to be a rich source of these two nutrients, and paired with its high concentration of collagen, offers a great natural medicinal option for those with these concerns.

The first study showed substantial signs of lowered inflammation for obese subjects with higher levels of arginine in the blood.

Glycine is also well-documented for its anti-inflammatory properties. A study of particular interest showed that this vital amino acid acts on inflammatory cells and suppresses the formation of free radicals and inflammatory cytokines.

5. Bone Broth May Ease Joint Pains and Promote Muscle Recovery

The many amino acids in beef bone broth can help to stimulate muscle protein synthesis, which is essential for the maintenance, growth, and repair of all skeletal muscle groups.

Research is starting to validate the many benefits of bone broth for joint health. In particular, beef bone broth is an excellent source of Type I collagen, which targets joint pain and can be of great assistance to those suffering from conditions such as osteoarthritis.

In a study consisting of 100 women (between the ages of 40-70), the addition of collagen displayed clear and significant improvements after just 6 months of treatment effects for relieving symptoms of osteoarthritis.

Similarly, an additional study working closely with athletes found that the supplementation of collagen showed significant improvements with their troubled joint pains over a 24-week period.

9 Beef Bone Broth Recipes To Improve Your Gut Health

1. Lentil Bolognese with Zucchini Noodles

You will need:

1 Tbsp olive oil
1 medium shallot, minced
1 clove garlic, finely diced
1 carrot, finely shredded
Pinch sea salt and black pepper
1 tsp dried oregano
1 cup Organic tinned tomato sauce
1 tsp dried basil

½ cup Bone Broth
¾ cup red lentils, rinsed and drained
1 medium zucchini, rinsed

Steps:

Over medium heat, heat a large fry pan. Once hot, add oil, shallot, and garlic. Sauté for 2-3 minutes (whilst stirring occassionally) until fragrant and slightly softened. Turn down heat if browning.
Add carrots, salt & pepper, and stir well to combine. Cook for a further 4-5 minutes, then add tomato sauce, stirring to coat.
Increase heat slightly and add herbs, water, and lentils and bring up to a simmer.
Once simmered, reduce heat to low and continue cooking until lentils become tender, making sure to stir occasionally (approximately 20 minutes). Add more water accordingly if mixture comes too thick.
Once lentils are cooked, taste and adjust seasonings as needed, adding more salt to taste.
While the sauce is cooking, spiralise the zucchini into noodles using a spiralizer. *Alternatively you can use a vegetable peeler to achieve a similar result.
Serve noodles on top with bolognese.

2. Matcha Latte

You will need:

1 cup bone broth, heated
½ cup almond milk, heated
1 heaped tsp matcha powder
1-2 tsp raw honey (to taste)

Steps:

Sift matcha powder through strainer, directly into a blender.
Add heated bone broth to the blender and blitz until matcha has incorporated into the liquid.
Add almond milk and honey and combine once again.
Pour into a mug and sip away!

3. Pumpkin Soup

You will need:

½ cup coconut milk
1 half butternut pumpkin, roughly chopped
1 cup bone broth
1 clove garlic, minced
1 small brown onion, diced
½ tsp ground nutmeg
Good pinch sea salt and pepper

Steps:

In a large pot over medium heat, heat oil; browning garlic and onion. Add coconut milk, bone broth, pumpkin and seasonings.
Bring to a boil, reduce heat and allow to simmer for 20 minutes or so, stirring occasionally.
Scoop into a bowl and enjoy.

4. Banana and Strawberry Smoothie

You will need:

3-4 frozen cubes bone broth
1 banana, frozen
3-4 strawberries
¼ cup flaxseeds
½ cup almond/coconut milk

Steps:

Make bone broth ice cubes the night prior by pouring it into an ice tray.
Add all ingredients to blender and blitz until well combined.
Pour into a tall glass and enjoy.

5. Sage and Ginger Tea

You will need:

4 dried sage stalks
2 tsp ginger, grated
1-2 cups bone broth

Steps:

In saucer, add bone broth and bring to boil.
Turn off heat and add sage and ginger, steeping for 5 minutes.
Strain, pour into a mug, and sip away.

6. Stuffed Eggplant

You will need:

1 cup Grass Fed ground beef
1 cup bone broth
2 large eggplants
1 tbsp olive oil
1 tin diced tomato sauce
2 garlic cloves, finely diced
1 brown onion, finely chopped
1 bunch spinach leaves
1 cup mushrooms, finely sliced
Pinch of oregano and thyme
Parsley (for seasoning)
Good pinch sea salt and pepper

Steps:

Preheat oven to 180°C and line oven tray with baking paper.
Cut eggplants lengthways, place on oven tray and cook for approximately 30 minutes or until tender.
Whilst cooking, heat fry pan over medium heat, add oil and brown garlic and onion.
Once softened, add mince to pan and begin separating with wooden spoon. Add bone broth and simmer until liquid has completely absorbed.
Once brown, add mushrooms, herbs and seasoning. Cook for a further 5 minutes and set aside.
Remove eggplants from oven and scoop out its flesh.
In a separate bowl, combine mince mixture and eggplant flesh and stir to combine well.
Spoon eggplant and mince mixture into eggplant boats and top with chopped parsley.

7. Coconut and Kale Smoothie Bowl

You will need:

3-4 bone broth ice cubes
2 leaves kale, roughly chopped
½ cup coconut milk
1 banana, frozen
¼ cup desiccated coconut

Steps:

Make bone broth ice cubes the night prior by pouring it into ice tray.
Combine all ingredients into a blender and blend until thick and well-combined.
Scoop mixture into bowl and top with desired toppings.

8. One Pot Mexican Beef with Cauliflower Rice

You will need:

½ red onion, thinly sliced
½ green capsicum, sliced into strips
1 clove garlic, finely diced
1 tsp paprika
1 tsp dried oregano
100g grass-fed beef mince
1 tbsp tomato paste
1 cup bone broth
¼ cauliflower chunk, processed in food processor
1 tbsp olive oil

Steps:

Preheat oven to 160°C.
Heat olive oil in medium frying pan over medium-high heat.
Add onion and capsicum and cook for 4-5 minutes until starting to brown.
Add garlic, paprika and oregano, stirring for 30 seconds until fragrant.
Add beef, making sure to breaking it up with a spoon as you go.
Cook for a further 6-8 minutes, until beef has browned. Season accordingly.
Add tomato paste, bone broth, 1⁄2 cup water and bring to a simmer. Reduce heat to medium-low.
Whilst cooking, prepare an oven dish and pour in processed cauliflower, making sure to spread out mixture.
Place cauliflower in oven and cook until tender.
Once liquid has absorbed into beef mix, turn gas off.
Spoon cauliflower rice onto plate and top with beef mixture.

9. Lentil Soup

You will need:

2 cloves garlic, finely sliced
1 brown onion, finely sliced
2 tsp olive oil
400g bone broth
2 carrots, peeled and diced
85g lentils
Small bunch parsley, diced

Steps:

Put kettle on to boil and finely slice onion and garlic.
Heat oil in medium pot, add the onion and garlic until golden brown.
Pour in boiling water and bone broth, stir in lentils, then cover the pot and cook over a medium heat for 15 mins until the lentils are tender.
Take off the heat and stir in the parsley. Pour into bowl and scatter with extra parsley.

Bottom Line

From soups to smoothies to sautéed vegetables, beef bone broth is highly versatile and can be easily incorporated into the everyday diet. You can simply sip your way through a cup of it daily as you would your morning tea or coffee to reap all the health benefits it has to offer.

If you're suffering from the health concerns touched upon earlier, it can't hurt to try consuming it on a regular basis in conjunction with other dietary changes.