It’s a waste to toss out the bones after sucking the meat clean. Instead of throwing them out or giving them to your dog, why not save them for making bone broth? Throw in some chunky of meat and your choice of vegetables, and you have a hearty soup dish that is tasty, nutritious, and in line with a muscle building diet.
Broth is simply any type of soup with meat, veggies, and other added ingredients. In a bone broth recipe, you simply add cattle, chicken, or fish bone and let it simmer in the soup.
Broth is often confused for stock. The two terms are more or less interchangeable. Broth tends to contain meat as a base ingredient with a smaller amount of bones. Stock is the opposite with mostly bone and meat as a secondary add-on. With stock, the bones are usually roasted, giving the soup a more pronounced texture than broth.
When making your own broth, you may add bare bones or bones with some meat still attached.
Obviously, we wouldn’t be dedicating an entire post on broth unless there were some benefits. The benefits are aplenty, and is perfect as part of a lean muscle building diet.
For starters, broth is a rich source of protein. That’s right, protein doesn’t just come from the meat. It should be noted, however, that bone broth protein only contains three essential amino acids, making it an incomplete protein. That means the protein doesn’t count as part of your daily intake.
However, the broth does contain the amino acid glycine, which is used to make other amino acids. All the scientific stuff aside, just know that your body uses glycine for energy. Ample glycine stores mean your body will use this amino acid instead of breaking down protein to acquire the energy. This makes a bone broth diet compatible as part of a muscle building or fat loss plan.
Aside from preserving protein, glycine has also been shown to protect collagen, thus protecting joints and fighting off arthritis. It’s also good for the brain, promoting memory retention and cognitive function.
There are as many bone broth recipes as there are ways to make fudge brownies. We can write an entire e-book on how to make bone broth and listing the countless recipes. Rather, we included the basic bone broth recipe, which you can customize to your liking.
What You Need:
Feel free to add any additional flavoring and herbs. We do caution against using any seasoning with salt. An otherwise healthy bone broth soup can be partially ruined with a high sodium content. Healthy and natural seasonings include: pepper, paprika, rosemary, cilantro, oregano, garlic powder, and tarragon.
To turn your soup into a bone broth 2.0 elixir, consider these additional ingredients:
If you’re one of those people that does all the cooking via microwave, then the above recipe can seem pretty daunting, especially since simmering is a day-long process. If so, you can always buy ready-made broth from the store. With this option, no simmering is required; just pour it in boiling water, add your choice of additional ingredients, and Bon Appetit.
If you decide to go this route, we recommend sticking to an unflavored variety. The ones that come seasoned typically have a high sodium count. For an even healthier option, look for an organic brand, preferably one made from grass-fed livestock.
If you don’t particularly like broth or just don’t like soup in general, you can always buy a bone broth protein supplement. This tastes like your ordinary protein shake with all the aforementioned broth benefits.
Bone broth is one of nature’s healthiest foods. Sure, it requires some preparation, but you can always buy them at the store to forgo the lengthy cooking process. Bone broth soup is a nice addition to your diet if you need a deviation from the typical brown rice, chicken breast, and steam broccoli dinner.
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