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? 

Maybe the Broncos need Golden Milk, do you?

Mug via David's Tea, mess behind this photo my own

I’m in a warm drink phase that may be an adult food jag. I love matcha lattes made with almond milk. Then I discovered matcha cacao lattes (details in Thursday's newsletter), I soon jazzed these up with cardamom and cinnamon. Last year I was fixated on bulletproofcoffee but this year? I’m all about Golden Milk. What’s that you haven’t heard of golden milk? Well has its roots in Ayurveda, it’s a warm beverage made with a turmeric paste. Turmeric is one of the most powerful nutritional mood boosters (on par with medications, yup), it’s also a potent anti-inflammatory and what we call a “delicious debloater”. So whether you didn’t eat that “super” last night or if Monday or everyday blues have taken hold, read on.

There are many versions of Golden Milk, I tweaked a couple coming up with this:

Ingredients

1/8 tsp turmeric

½ cup water

pinch black pepper (I added this as pepper increases the effectiveness of turmeric)

1 cup almond milk (homemade or 365/Whole Foods brand no carrageenan)

1 tbs coconut oil (traditional recipes call for almond oil which I didn’t have)

½ tsp manuka honey (an anti-inflammatory)

few drops Nu Stevia (optional)

Simmer turmeric, pepper and water for 8-10 minutes until mixture thickens.

 

At the same time, in another pot (you could do in the same pot as turmeric once it thickens) heat almond milk and oil. 

I kept this at very low heat as I didn’t want to boil the manuka. Add honey and stevia to taste toward end of cooking. Transfer turmeric paste to the milk.  

This drink is satisfying enough to be a breakfast. I also enjoy 4 ounces in place of my nighttime tea.  I do want to try the almond oil and also saw a recipe with molasses (loaded with magnesium) that’s I’d like to test out. And not to worry, I have saffron in the back of my head as the research is impressive there too.

Have you heard of golden milk? Any warm drinks you’re loving?  Interesting uses for turmeric?

Make Your Own Almond Milk To Avoid This Ingredient

A real blogger would have their own photos, this from Vitamix

I am not one of those people who feels I have to make everything myself. Part of me would like to be that person. Realistically, I’m of the belief if someone else can do it better I will defer to them. I buy Rao’s tomato sauce, Purely Elizabeth granola and Siggi’s yogurt. I could technically make of each of these things but not like Raos, Elizabeth or Siggi. There are other foods I make at home either because it tastes better or has better ingredients.  I like my smoothies better than any shop or juice bar; I also make my own almond milk.

Homemade almond milk is delicious and incredibly easy (if you own a good blender). You can use it in smoothies or oatmeal, for chia pudding or steamed with matcha. Almond milk is a good source of magnesium. Warm it up, add some cinnamon or lightly sweeten and it’s amazing after dinner.

I didn’t always make my own almond milk but started when I read the ingredients on my unsweetened almond milk and saw carrageenan. Carrageenan is a thickener derived from seaweed; it’s related to Irish Moss and very difficult to digest. Research has confirmed it’s inflammatory and can affect insulin function. Dr Tobacman is one of the primary carrageenan researchers; it’s hard to believe carrageenan is so widely used once you start reading her work. When you make almond milk at home, simply shaking the jar avoids the need for any additive of this type, what would you prefer?

So, to make your own almond milk you’ll need

1 cup raw almonds

3 to 4 cups filtered water

pinch of Himalayan salt

optional: stevia or maple syrup

optional: cinnamon, vanilla bean, cardamom, nutmeg, cacao powder

What you’ll do:

1. Place almonds in a bowl or jar and cover with water. Soak almonds overnight (some at the Foodtrainers’ office rush this soaking but I like an overnight soak). The almonds plump up nicely.
2. Rinse the almonds and put in the blender (Vitamix plug, works beautifully for this) cover with 3-4 cups of water.
3. Add sweetener or spices if you’d like. I was burned by a potent vanilla bean one time so I often make the milk plain and spice/flavor when I add it to a recipe..
4. Blend 1-2 minutes or until smooth.
5. You can stop here but I suggest straining through a fine sieve. There also are such things as nut milk bags for this process but I’ve never gone there. I have been known to strain twice.I know people do amazing things with the almond meal (baking and such). Mine goes bye bye.

Store in a large Mason jar for 3-5 days.

Yield is approximately 3 cups and in the vicinity of 100 calories per cup.

If you’re not interested in DIY-ing; OMilk in NYC and 365/Whole Foods make nut milks without carrageenan.

http://foodtrainers.blogspot.com/2012/05/foodtrainers-favorite-milk.html

Where do you stand on the DIY spectrum? What do you make yourself? Which foods to you purchase premade? Are you aware of carrageenan? Any nut milk variations to suggest?

While I have no almond milk photos I do have some recent celebration pictures. A thank you to Fat Witch bakery for these football-themed brownies and blondies (see I didn’t make my own) and a shout out to Hint, kids loved it.

Foodtrainers' Favorite Daytime Drink

I am a sucker for packaging. I buy wine based on the label and my favorite skincare has a clean modern design. Ultimately though, if it isn’t good wine or there aren’t good ingredients in a food or cosmetic, I will not purchase it but I like pretty things. In full disclosure I will tell you that I received an email last Friday from Paige at Herbal Water. I’ve loved these interestingly flavored water for a while. They have no sweeteners or juice added and instead use natural flavors like lemongrass and cardamom. My only objection to these drinks was the container…plastic. Paige told me they were sending me out some of the new sparkling waters to try.

When I arrived at work on Monday, the packages from Herbal Water were already there. I opened the box of sparkling water and my excitement intensified. They were beautiful frosted, large, GLASS bottles. The labels were in bright colors and the flavors, Ginger Lemon Peel and Cinnamon Orange, were right up my alley. I put them in the refrigerator and then realized I didn’t have much time before my first client arrived. Into the freezer went Ginger Lemon Peel with a little worry that the bubbles would make it explode. It didn’t explode and with the enthusiasm of a 3 year old I poured a glass of my new sparling water. I also left the bottle on my desk to show it off.

It isn’t easy to get giddy about water but this water feels special. They have a lot of flavor (think lemon zest not lemon). They could easily work as a hostess gift. They’re also great for pregnant women who cannot have “real” drinks and just fun for a change of pace. Is it non-nutritionisty that I also wonder how these zero calorie mixers will work in drink drinks?  I hope not.

Do you fall prey to pretty packaging? What are you favorite water variations? Are you sparkling or “flat”?

*Be sure to comment there’s a sampler of Herbal Water we’re giving away to someone who does and here’s a coupon ($12 off) in case you do not win.

The Sweetest Thing

November is National Diabetes Month. Perhaps you are not one of the 24 million people in the US with Diabetes. For this reason, maybe you don’t give diabetes much thought. What if I told you. at the rate we're at 1 in 3 children born in the U.S. may have diabetes in their future? I was at Good Morning America this morning talking sugar for Good Morning America Health(I will add the link to the segment when I get it). The truth is, diabetes aside, most of us eat too much sugar. On average we have 22 teaspoons (88grams) of sugar a day. For women, that’s over 3 times the maximum amount we should consume.

I mentioned in a Halloween post last week that candy isn’t where we get most of this sugar. If you add soda and juice drinks together they account for 40 percent of our sugar intake. If we were to add coffee and tea-based drinks the number would be even higher. If you want to reduce your sugar intake or your children’s sugar intake start with a beverage intervention. Soda, smoothies, yogurt drinks, chai teas and mochas are full of sugar. Most of these items contain your day’s worth of sugar. Instead try Hint water, Ayala Herbal Waters, Ito En Teas Tea and Boylan’s seltzers for sugar free, sweetener free drinks.

As for better sweeteners, there is agave nectar, honey and stevia. You’re probably seeing these in many more products. Agave has received attention as a lower glycemic sweetener; this means agave raises your blood sugar less than sugar or corn syrup. It has a great taste and is fairly sweet. You don’t need a lot of agave to sweeten teas, dressings or on French toast or pancakes. Agave isn’t calorie free and should be portioned out. Organicville is a great brand of ketchup and Wings of Nature are delicious snack bars, both use agave for sweetness. As for stevia, I see it as a natural alternative to equal and splenda. Stevia is available in packet form; you’ll see it as Truvia and Purevia . Zevia is a stevia sweetened soda that a lot of people like. It is a very good option for diabetics. The downside to stevia is that some find it has a licorice-like aftertaste, see what you think.

In term of sugar free products, I am always a little leery. Many sugar free cookies, candies and gums use sugar alcohols. Sugar alcohols end in –ol, you’ve probably seen sorbitol, maltitol or xylitol on ingredient lists. These sweeteners do raise your blood sugar, though not as much as sugar and can cause GI distress (aka gas or diarrhea) in quantities exceeding 10 grams. I tend to feel that sweet begets sweet and the more sweet we eat, “sugar free” or sweetened the more we will crave. My advice would be to stick to 1 sweet a day whether that’s a coffee drink or a sweetened yogurt and to choose more natural sweeteners whenever possible. If we could do that, add some fiber to our diets (oatmeal, fruits with skin) and sprinkle some blood sugar lowering cinnamon on our food…that would be the sweetest thing.
Where do you get sweet in your day? What sweetener to you use?

Coconut Water Comments

I received the following question as a comment on Monday's post:

I have been really curious about this coconut water craze. Everyone swears by it but I am not sure if it based in "buzz" or nutritional information. People are treating it like the holy grail of hydration. Hmn.

This is a great question and whether its pomegranates, acai or coconut water it’s important to breakdown the buzz and look at the real nutrition information. Coconut water is from young, green coconuts and not the brown, hairy variety. Unlike coconut flesh or coconut milk coconut water contains no fat. Coconut water does have calories, 34 calories per 8 oz for the plain or natural version. This is lower in calories than Gatorade and higher than water.

I think coconut water got its buzz in part because it’s a natural drink and also of course due to celebrity endorsements. In some ways it’s a good thing people chose to emulate Madonna’s beverage choices and not her faux accent. Coconut water is also an excellent source of potassium, helpful for athletes and debloating (I’ve overruled my spell check and debloating is now a word). For athletes, potassium can help prevent muscle cramps. In terms of bloat, sodium and potassium work in a balance and if you increase potassium you decrease sodium.

As far as taste, while I really like the taste of coconut water I find a good number of people do not. Clients have described it as “milky” and “odd”. I find it mild and refreshing and because of this drink it a little faster than I would plain water. I have coconut water at home and at work and personally prefer the Zico brand though I liked the old packaging (tetra pak versus bottle).

Coconut water is great once a day. It’s a good pre workout drink or mid morning pit stop. I do not think it should be consumed throughout the day as calories add up and I would stick to the natural varieties as other flavors (for some brands) are higher in sugar. It is not the ideal drink during endurance events as there is too much potassium versus sodium for this purpose. It also isn’t a recovery choice after long workouts unless it is paired with some protein, for example in a smoothie. I still think if there is a holy grail of hydration it should always go to plain water or actually filtered water but that’s a whole other subject.
Do you like coconut water? When in your day do you drink it? How would you describe the taste?