#bonebroth

Collagen-Rich Foods: Nutritional Value of Bone Broth, Beef, Egg Whites, Salmon, and Fish

Discover the nutritional benefits of collagen-rich foods like bone broth, beef, egg whites, salmon, and fish, and their role in skin elasticity, joint health, and bone strength.

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Collagen, the most abundant protein in the body, plays a vital role in maintaining skin elasticity, joint health, and bone strength. It's a crucial component of our connective tissues, which implies that it's present in our skin, bones, muscles, tendons, and ligaments. As we age, our bodies produce less collagen, leading to wrinkles, joint pain, and other signs of aging. However, certain foods are rich in collagen and can help replenish its levels in our bodies. In this article, we will delve into the nutritional wealth of collagen-rich foods, including bone broth, beef, egg whites, salmon, and fish.

Unveiling the Nutritional Wealth of Collagen-Rich Foods:

Collagen-rich foods are packed with essential nutrients that offer a plethora of health benefits. They not only help in maintaining the elasticity of the skin and the health of the joints but also contribute to the strength of the bones and muscles. Including these foods in your diet can help slow down the aging process, improve your health, and enhance your overall well-being.

Bone Broth:

Bone broth is a rich source of collagen and is often used in diets aimed at improving skin health and joint function. It is made by simmering the bones and connective tissues of animals, which allows the collagen and other nutrients to be released. Besides collagen, bone broth also offers a rich source of minerals like calcium, phosphorous, and magnesium that are essential for bone health. It's a highly nutritious food that can support the immune system, improve gut health, and promote weight loss.

Beef:

Beef is another collagen-rich food that can help boost your body's collagen production. It's packed with protein and contains a significant amount of Type III collagen, which is essential for the formation of blood vessels and tissues within the heart. Beef is also rich in amino acids such as proline and glycine that are necessary for collagen synthesis in the body. It's a powerhouse of nutrients, providing high levels of iron, vitamins B12 and B6, and zinc, contributing to overall health and well-being.

## Egg Whites:

Egg whites are a great source of collagen and other essential nutrients. They contain large amounts of protein, including the amino acids proline and glycine, which are key components for collagen production. Egg whites also offer a variety of vitamins and minerals such as vitamin B2, selenium, and choline, which support overall health. Including egg whites in your diet can help improve skin health, strengthen bones, and support muscle growth.

## Salmon:

Salmon is known for its high omega-3 fatty acid content, but it's also a good source of marine collagen. The collagen in salmon is primarily Type I, which is the most abundant type of collagen in the body and is crucial for healthy skin, hair, nails, and bones. Salmon is also rich in vitamins D and B12, selenium, and antioxidants, which provide a host of health benefits, including improved heart health, brain function, and immune system support.

Fish:

Fish, particularly skin and bones of fish, are excellent sources of collagen. Similar to salmon, most fish provide Type I collagen, which can help improve skin elasticity, reduce wrinkles, and promote bone health. Fish is also packed with omega-3 fatty acids, which are known to support heart health, reduce inflammation, and improve cognitive function. Including a variety of fish in your diet can contribute to a balanced nutrient intake and overall health. # Salmon #Fish #EggWhites #beef #bonebroth #collagen

Most of the items below are stock piles from previous meals/cooking and divided/frozen in sandwich bags:

🦴Bones: all bones, marrow, legs, steak, chicken carcass, ham bones -we save all of our bones

🥬Celery: I always buy the biggest bunch since they are sold at "each" prices and not by weight, divvy it up into 4-5 stalks the length of the ziplock.

🧅 peels/ends and veggie ends: carrot ends, cabbage cores, romaine/leafy greens that started to wilt and more -I will also scour the bagged fresh veggies for clearance items to add in.

🍄Mushrooms: oyster or shiitake are preferred, but any will do and you only need 4-6 each time.

🫀Pigs tails, Chicken feet/liver/hearts: these add a great source of cartilage/gelatin and essential vitamins from the organs that help support healthy organs/growing bones

🥚10-20 crushed egg shells: a natural source of fluoride that is minimal in impact on the body -we don't use fluoride toothpaste for other reasons.

🍯1c ACV w/mother: this helps to break down the bones and other foods while also giving the benefits of ACV.

🧄3 tbs minced garlic: has many benefits, I use the pre-minced from a jar because I don't have storage space nor enough time to prep the amount of garlic I use in everything, no worries about vampires here!

🌿Parsley stems: before I started growing it, I used about 1/4 cup for it's many benefits, now I focus on stems and leaves that may not be the prettiest.

🏆2 tbs turmeric: this is my secret ingredient in everything, if you do no regularly ingest this and did not eat it during pregnancy, I would start with 1tsp and slowly increase with each batch until reaching your desired amount.

I start by filling the bottom of my pressure cooker (16qt) with 2 inches of water and turn the heat up to 8 out of 10 (electric stove 😡). Adding all the above ingredients, the idea is to fill the pot as level as possible and stay 2 inches below the max water line. Then add water to the fill line, pop your lid on securely and place 15lbs of pressure on the cooker. I let it heat up until the pressure gauge as begins teetering and has been maintained for 10 minutes. After that I turn the heat down to 1/Low and let cook for 8 or so hours. I then allow it to cool for an additional full day, never removing the lid or the pressure gauge until I'm ready to continue. When straining the stock I gently squeeze the bones, crushing any that have broken down into a fine crumble. Any bones that remain intact, are saved for the next batch. Organs and soft tissue will have mostly dissolved and the remaining veggies should easily turn to mush. After finding and setting aside bones for next time, I continue to crush/mush anything left in the pot with my hands. Allow this to rest for 10-15 minutes. With a super fine mesh strainer and a pot at least 12qts large, begin to scoop the liquid and strain through the mesh into your new pot. Once you get down to more solid material in the pressure cooker, gather in your hands and wring out the liquid over the cooker. All solids left in your hands, or emptied from the strainer, are great for your compost! Once the cooker is completely emptied, add 1x 32oz container of flavorless baby electrolytes, and let the new pot sit in the fridge for at least 12-24 hours. This will allow the marrow to settle and the fat to rise. I gather the fat off the top for my dogs and jar/freeze the clearest of broth, with shallow scoops, for my son and future daughter. Once you start seeing the marrow and sediment rising as you scoop, it's time to grab your 32 oz jars, stir the pot thoroughly and divvy it up for cooking -making sure to stir each 1/3 of a jar you fill.

My print preview is not working but today I have it almost done ✅ It’s a picture with my iPhone of a first draft- - on the desktop!

I’ve really got a gift when it comes to making bone broth! Yes 👍🏼 I’m bragging on myself!!! I have been working on this recipe several decades and now, truly, ask anyone who knows me... it’s nectar from the Gods, and It’s definitely a divinely inspired gift✨I’m very excited about completing the Passover flyer!!

My goal this weekend is to print a few copies and email+ text message blitz a few fans of this, my “healing elixir” aka organic, locally sourced, Turkey bone broth with luscious, matzoh balls.

I have come to view my soup making process as a five day prayer. I’m quite serious. I am immediately connected to “ source”... I often hear the voices and murmurs of my aunties and of other languages. Mostly, I think I hear Ashkenazi old women.

The goddess Hestia (or Vesta as she is sometimes known by) was the keeper of the hearth. She is alive in me, especially when I cook. Her circular hearths remind me of soup ladles and pots! The great Goddess Sophia, whose alchemical, insightful, talents weave threads of ingredients together - - in a harmonious majestic symphony, is enchantingly amused by Aphrodites sultry, boisterous laying siege on center stage! Singing for your supper? Isn’t that a sort of ancient prayer ? For me, preparing a meal for a guest is a more deeply felt homage than any outbursts of piously formulated phrases ever uttered.

From conception, invitation, preparation and practice, practice practice....then, viola! mastery😇 I consciously, reverently send the animals love, compassion, gratitude and appreciation for their sacrifice that I may be nourished.

I visualize my hands infusing life force and gentle, healing, love into every aspect of the food preparation! I send positive intentions for enhanced well being, kindness , and sustainable life force, into the meat and water as I stand in the kitchen. My hands are celestial hands as my body kneads, stirs, tastes, and imbues nourishment at every turn. Mine are the hands and heart of a caregiver. Lovingly Agape. My nectar, it’s sweetness, intoxicating in the mid-day heat. Your comfort is my mission. Artesian artistry enlivens, inspires and enlightens me! The last day or two of the soup making process are quite laborious. The house is warm. A wall of aromas waft playfully into my nostrils; rosemary, garlic, olive oil and hours of simmering Turkey broth makes me heady, and Giddy!

The hearty broth is complete. I pour you a bowl and watch your face as you taste. I’m shamelessly glowing! You are, too! The Self Care Maven’s , “Matzoh Ball Soup Mitzvah” healing broth is more than an ancient, archetypal recipe, channelled by a star-seedling during a pandemic. This, is the beginning of a good story!

When the lock downs began, l made myself a big batch of broth for myself, first and foremost! I intuitively knew exactly what I needed. I had been having low grade dental issues for quite some time. No other food was needed for maximum nourishment. I’m a thriving survivor!

This is one thing I say aloud to myself:

“I’m super proud of and all the lovely progress you are making, dear heart”.

A thriving-survivor, indeed!

More on the evolution later!!!

🦉Kathleen