The Ultimate Bone Broth - Guide.pdf

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Table of
Contents
IntroductIon
1
2-4
5-8
9-11
12-15
16-20
21-23
chapter 1: Bone Broth: a nutrItIonal
Gold MIne
chapter 2: 6 no-BraIner reasons to sIp
and cook wIth one Broth every day
chapter 3: how to drInk and develop
a taste for Bone Broth
chapter 4: why Bone Broth Is your skIn’s
Best frIend
chapter 5: the keto dIet: how does Bone
Broth fIt In?
chapter 6: Bone Broth for fertIlIty
Table of
Contents
chapter 7: what Is the Bone Broth
dIet and should you try It?
24-28
29-33
34-35
36-40
41-61
62-64
chapter 8: how to reset your dIGestIve
systeM wIth a Bone Broth fast
chapter 9: you GIve your doG a Bone,
But do you GIve hIM Bone Broth?
chapter 10: what leadInG health
experts say aBout Bone Broth
chapter 11: our top-rated Bone
Broth recIpes
chapter 12: Bone Broth faQs
Introduction
We’re Nick and Justin, two brothers who are passionate about natural health. Our mom likes to say it’s all
because of the zucchini chocolate cakes (bleh!) she used to make us when we were young.
Our quest for the “perfect” bone broth began when Nick tore his ACL playing soccer a few years ago.
(Ouch!) We knew if there was one nutrient that could help speed up Nick’s injury recovery time and get
him back on the soccer field sooner, it would be the healing protein, collagen.
Given our incredible brotherly bond, we set out to get Nick some bone broth—the richest (and one of the
only) dietary sources of Type II collagen. But to our surprise, none of the pre-prepared bone broths we
came across met our standards when it came to quality. We could only find frozen (not fresh) bone broth
made with bones from conventional cattle (which are treated with hormones and antibiotics—not ideal for
a nutritious broth), and shipped in clunky styrofoam containers, which are terrible for the environment.
How could this be?
Being students, we didn’t have a ton of extra time to simmer our own bones for 20+ hours, but these fac-
tors alone were enough to stop us from buying bone broth. So we set out to create the perfect bone broth
recipe according to our own standards. For the next year, our mission was to deliver the amazing health
benefits of bone broth to the world by creating a superior recipe from the highest quality bones, the high-
est quality ingredients, and packaging made from 100% recyclable materials. Fast forward to today, and
we can proudly say we’ve succeeded.
Throughout our quest for the perfect bone broth, even we were a little surprised at how much there is
to know about this ancient health elixir. From improving the appearance of skin (who couldn’t use a little
extra glow?) to improving digestive conditions, joint inflammation, and even helping to manage symptoms
of autoimmune conditions, bone broth is a “force of nature” in the nutrition world. And now we’re sharing
everything we’ve learned about bone broth in this comprehensive guide, from bone broth history, benefits,
uses, and how to enjoy bone broth so much that you can’t imagine going a day without it.
If any questions or comments come up along the way, drop us a line at
justin@kettleandfire.com
or
nick@kettleandfire.com.
We’d love to chat.
You can also
join our private Facebook community
with over 5,000 other bone broth sippers who are
passionate about getting mega results with their health. You can get your questions answered right away
when you post in the group.
Yours in health,
Nick and Justin Mares
ultimate bone broth guide | 1
Chapter 1:
Bone Broth: A Nutritional Gold Mine
On the surface, bone broth seems like some sort of witches’ brew: bones, connective tis-
sue, veggies, water, and a whole lotta simmering time in a big pot (or cauldron..?). But
underneath this seemingly simple exterior lies a nutritional gold mine.
Bone Broth history 101
Our hunter-gatherer ancestors started making bone broth out of necessity. In fact, throwing away
any part of an animal was unthinkable.
Successful hunts were so rare that every part of the animal (not just the muscle meat most peo-
ple buy at the grocery store today) was deemed precious.
From hooves and hides to bones and guts, hunter-gatherers mastered the art of making use of
every part of the animal. They ate everything they could, and what they couldn’t eat (like hides)
they used to make shelter, clothing, weapons, and tools. But some animal parts, such as bones,
hooves, tails, and knuckles, were too tough to chew and didn’t work well for shelter or clothing.
So, what did our ancestors do with them? They burned ’em!
It was discovered that heat could break down these tough animal parts and draw out all kinds of
beneficial nutrients, such as calcium, magnesium, and the healing protein, collagen. Of course,
pots didn’t exist at that time, so our ancestors probably dropped hot rocks into the carcasses of
animals to heat up the bones and break them down (ouch—there weren’t oven mitts back then,
either!).
Enter the pot, a real game-changer. Once the pot was invented, our ancestors could toss in the
bones, hang it over a fire, and leave it to simmer for a few hours. Then they could add any other
foods that were available, like vegetables and tubers, to turn this primitive broth into a full meal.
And this is around the time our “modern-day” bone broth (a combination of bones, water, vegeta-
bles, an acid, herbs, and spices) began to take shape.
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