Bone Broth: Yay or Step Away?

Yesterday I spoke to CBS about bone broth (segment airs Christmas week); Carolyn is going to “break” things down for us today.

Bone broth is the new “hot” beverage (literally) of the season. Truth be told it’s not really new but newly popular thank in part to paleo peeps and GAPS diet. It’s gaining a cult following similar to kombucha. But let’s get to the “bare bones” if you will… bone broth, yay or stay away?

What is bone broth?

As the name implies bone broth is made from chicken, beef or fish bones slowly cooked for 12 or more hours. While the thought of slurping on bone leftovers might make you lose your appetite, it’s not that different from regular old chicken stock. The main difference is that store-bought stock is cooked at high temperature for a short amount of time. Stock is about flavor and not about extracting goodness from the bones.

So, why bones?

Bones are nutritional powerhouses. During cooking, collagen from the bone breaks down into gelatin and this is where the goodness comes from. It’s a super rich source of minerals including calcium and amino acids. Also present are glucosamine and chondroitin names you may recognize from commonly used joint supplements. Whether you are arthritic or just achy from exercise, bone broth can help. Gelatin also benefits our skin, digestive tract and immune system.

How do you make bone broth?

You can heat broth and put in thermos, nuking not suggested

Confession, we don’t (or haven’t yet). You can use leftover bones from roasting a chicken etc. but we’d suggesting asking your butcher for marrow or soup bones (we hear chicken feet are great), you need a couple pounds of bones.  You place bones in a pot or slow cooker, cover with water, add apple cider vinegar which helps extract nutrients from bone and onions, garlic and any flavorings. Be careful to simmer and not boil the broth and then wait and wait. This is at least a 12-hour process (and we thought highlights were time consuming). When you’re done cooking you’ll strain and chill the broth (you can freeze some in jars). They key to this is that the result should resemble brown J-e-l-l-o (vom). Bone broth is not a looker.

Or, you can buy bone broth

Perfect on a cold day

If you’re like us, you can buy bone broth at Brodo (Lauren suggests chili oil and fresh turmeric “toppings”) on the LES or Bone Deep and Harmony. Rumor has it Hudson & Charles in the west village is brothing too as are our friends at Food Matters. There are also online retailers. Sally Fallon has a new broth cookbook that was sold out on Amazon the last I checked (but available at B &N). Pacific foods have also joined the bone broth brigade but we’re not sure how we feel about this yet.

Children of nutritionists must try bone broth (he loved it, stole his mother's)

Any downside or concerns?

The haters will say there’s not a lot of research on bone broth, which is a legit point, but there’s a long history of use that means a lot to us.

You also want to watch the pot or vessel you cook in. Ceramic has some lead concerns so stainless steel is the way to go.  And finally you must use quality bones from organic chickens or grass fed beef. Animals store pesticides and hormones in their fat and you don’t want to drink that.

So, Yay or Step Away?

Lauren was asked if bone broth is a miracle and if bone broth will replace coffee? We don’t believe in food miracles nor do we have plans to “replace coffee”. However, bone broth made from grass-fed beef bones is full of omega-3’s and conjugated linoleic acid (CLA), which reduces inflammation and may decrease body fat. So, sip your way slim?

We say “yay” bone broth is a delicious and warming ritual for winter. With any healthy food, to feel the max benefits, it needs to be a regular part of your diet. Try a cup of broth a day or use it when making other soups or stews. If it’ll prevent us from getting sick, make us less achy with better skin and digestion? We’re in.

Have you tried bone broth? Do you make it? Are we silly for being squeamish about making it? Or are you phobic too? 

With food (and only food), guy-like is the way to go

While I like to think my messaging and posts are unisex, weight loss advice tends to be female-centric. Male clients who read LBT give me a hard time  “the book is great but did you need to have a dress on the cover?” Or “I’m not wearing a bikini any time soon.” With Father’s Day approaching our plan was to focus on Dude Foods for our June Newsletter. Then, as we dove into the research on this dietary gender divide something occurred to me…when it comes to weight loss, should we all be more manly with our methodology?

More savory

Women tend to have more overall cravings than men. Ninety-seven percent of women report food cravings (no surprise) while for men it’s under seventy percent. Women also tend to crave sweet foods more often (and chocolate is the number one craving, yup) while men crave savory. So, what should you do? I love chocolate (good, dark, 70% chocolate) but after three days quitting sugar I am not looking for it. You can quit sugar with us for the remainder of the month or add non-sweet foods to your diet.  Start with breakfast I’m loving eggs with hot sauce, paleo bread with coconut butter and plain yogurt with cinnamon and cardamom.

Fewer Snacks

 It was interesting to see research supporting the fact that men snack less. Men, on average, have about two snacks a day whereas women have over three. Two is indeed the magic number We have some of our favorite savory snacks in our Dude Food Kit. Brussels sprout chips and the most amazing nuts in the world are not to be missed.

Less Fat Phobic- this is a big one. I still see clients who are petrified to skip their “skim” or look at me as though I secretly want them to gain weight when I suggest nuts or coconut oil. Men are not afraid of fat in their diet (and do not necessarily eat the good ones) but the right fats will make you thin. Think fish, avocado, seeds and coconut.

Eat Less Fruit- I am not anti fruit. I know many people were surprised that I suggested one fruit per day in the book. Nothing is going to happen if that one becomes two some days. Something is going to happen if you love summer fruit a little too much and have four a day, every day justifying it by saying “I eat only healthy, clean foods.”

Booze is OK but not girly booze

 Men drink more alcohol than women, men also metabolize alcohol differently than women (a topic for another day). I’m not here to tell you to booze it up. I am saying to be less “girly” in your drink choices. “On the rocks” will do much more for you than tonic ever has.

If I’m going to be totally honest, when you look at all the studies men are not necessarily eating healthier than women. The stereotypical dude foods they are far from a nutritionist’s dream however, while women may know where it’s at with so, so many things (this goes without saying) men’s overall approach to food that’s more fuel oriented and less guilt-ridden, less snacky and less sweet is probably the way to go.

From the criteria above are you more manly or girly in your food choices? Do you believe men and women fall into these catergories when it comes to food? If you’re quitting sugar with us how’s it going?

Making things better: savory oatmeal

One of my many, many issues is that I’m fixated on betterment. This extends far beyond my own personal habits and diet. Truthfully, there are no limits. You think a certain hotel is amazing? I will have some ideas to make it better. You liked a book? I’ll explain how it could be tweaked and improved. My boys may ask me to check a math problem. Perhaps they got the correct answer but their handwriting? You get the picture. If I didn’t balance this exhausting tendency out with also being an avid complimenter nobody would want to come near me.

Sometimes I gather improvement ideas from others. Last month, I interviewed the inspiring Tricia Williams (perhaps you’ll recall her healthy donuts). She mentioned she enjoys “savory oatmeal with spinach, onions and shitakes”.  Oatmeal is typically sugar laden with maple or brown sugar, fruit, dried fruit or all of the above…but it doesn’t have to be. Your first meal of the really sets the tone for cravings and I encourage clients to curtail the sweetness. This means plain yogurt instead of flavored, smoothies with 1 fruit versus 3 but savory oatmeal? Genius.

Unlike Tricia, I’m a little too lazy and time-strapped (in her defense she saves this breakfast for the weekend) to sauté onions in the AM so I tried my hand at easy savory oatmeal options. First I paired 1 serving of oats with truffle salt, grated carrots (slightly sweet but not with the ingredients it was hanging with) and Kerrygold butter (photo above). I was sold

Then I bought this “cooking matcha” at Palais de Thes. Joanna, of office “snack queen” asked, “how is that different than regular matcha?” My reply “I have no idea but the tea lady sold me on it.” So into the oats went matcha, coconut oil and Himalayan salt.  I tasted it and it needed more flavor- so I minced some fresh ginger “sprinkles” and it was really good.

In our upcoming “Carb Riff” newsletter we’ll tell you about another exciting oatmeal to try but until then…savory oats it is. I’ll be tweaking my combos to make sure they get better and better.

Do you have “better” issues too? With all things or just certain things? Are you an oatmeal eater? Have you tried savory oats?

Food Matters Breakfast Inspiration and Healthy Donuts

This summer I met with Tricia Williams the founder of Food Matters. We share a handful of clients and a similar sensibility when it comes to nutrition. Tricia came to the Foodtrainers’ office and covered my desk with the most amazing array of dishes for us to sample (my job is rough sometimes). She had already thought of each question I lobbed her way. More importantly, with Tricia’s cooking background she has incredibly creative ways of preparing food that’s so far from “diet food” she could convert anyone, yes anyone.

First, can you tell readers a little bit about Food Matters? Who seeks out your services? Is it on ongoing basis or pre or post events? Food Matters is a highly customized meal delivery service. First, I take a look at clients’ health history and health goals along with their food preferences and then design a menu specifically for them. We deliver to a lot of celebrities when they are getting ready for roles but also cater to individuals with very specific health conditions. We see clients with cancer, thyroid concerns, fertility issues, sleep problems etc. In this case we use the kitchen as pharmacy.

We have investigated many meal services but you seem to have dotted all your healthy i’s. I love that everything is gluten free but it’s also well sourced, can you elaborate? Everything we use is organic and local as much as possible. We don't use gluten, dairy, refined sugar or grain of any kind. All the seafood we use is wild and the animal proteins are pasture raised. All the food comes package in tiffins and pyrex so there is no heavy metal or plastic contamination of the food, and no garbage!We cook in alkaline water and even bottle it for clients.  We also focus on the glycemic index of all our meals and snacks. We try to keep our clients blood sugar balanced all day.

Wow that's impressive and something I aspire to with my own cooking (although I'm not there yet with alkaline water). I loved everything I've tasted from FM but was blown away by your take on breakfast. It tends to be a grain fest for many people, what are some of your ideas for mixing it up?

Ditch the grain flours. Explore some paleo based breakfast recipes. I love almond flour and chia seeds. They make great pancake ingredients. As far as gadgets. I love my vitablender and also my donut maker from Target.

Your food is so beautifully presented, even berries in the little bento box look so appealing. I think we blow off presentation when it’s for ourselves- what should we think about? People eat with their eyes first.  At FM we want people to fall in love with healthy eating . Try to use as much color as possible, this will encourage a variety of veggies on your plate.

Any breakfast foods you feel everyone should swear off?

Processed packaged cereals,  I love telling kids that there’s no fruit in Froot Loops!

I'm with you on cold cereal, they are a "break up food" in my book (LBT). What do you have for breakfast? During the week I’ll make a smoothies with seasonal fruit, almond milk, chia and brown rice protein.  On the weekends I cook a lot with my family. This weekend we made peach and almond meal pancakes with blueberries. Sometimes I prefer savory porridges like oatmeal with spinach, onion and shiitakes!

Savory oatmeal, love it. And finally, I’ve been dreaming of serving your donuts to ski guests in Vermont (and pretty much everyone I know), can you spill the breakfast beans?

Combine all ingredients (specific recipe coming later today) in donut maker.

How can our readers reach you?

Via email, the website or twitter
Readers, what do you have for breakfast? Have you experimented with almond or quinoa flour? Do you like the idea of a healthy donut? Have you ever done a meal delivery service?