A win­ter warmer that’s packed with health ben­e­fits

Runner's World (UK) - - Contents -

Cooks have long made use of meat, poul­try or fish bones and scraps by sim­mer­ing them with left­over veg­gies and herbs. Now, stock has a new in­car­na­tion, bone broth, which is be­ing hailed as a health hero. ‘It’s a great base for soup recipes,’ says Dave Asprey, founder of the Bul­let­proof Diet, whose recipe ap­pears here. ‘But hard­core fans drink it straight for a shot of healthy an­i­mal fats.’ The key is a long, slow cook – some peo­ple sim­mer it for more than 24 hours to max­imise ex­trac­tion of the col­la­gen and amino acids from con­nec­tive tis­sue (which in­cludes bones, car­ti­lage, body fat and even blood).

• Its star in­gre­di­ent is col­la­gen, which is most abun­dant in con­nec­tive tis­sue, wings and skin. Re­search sug­gests col­la­gen can ease joint pain and help pro­tect the gut lin­ing.

• Rich in amino acids, in­clud­ing argi­nine, glycine and pro­line. Glycine has been shown to aid healthy sleep, while argi­nine is con­verted into ni­tric ox­ide, which pro­motes blood flow.

• A good way to re­hy­drate af­ter a win­ter run – de­liv­er­ing fluid, sodium and pro­tein while it thaws you out.

IN­GRE­DI­ENTS ✦ 3 medium car­rots in rough chunks ✦ 3 medium cel­ery stalks cut into chunks ✦ 1kg as­sorted beef mar­row bones (ideally from grass-fed beef) ✦ 1 bou­quet garni ✦ 1-2 tbsp ap­ple cider vine­gar ✦ Sea salt ✦ (op­tional) 8 tbsp Bul­let­proof Col­la­gen Pro­tein pow­der (£27.95 for 454g, uk.bul­let­


1/ Lightly sauté the car­rots and cel­ery in a large stock­pot un­til soft­ened.

2/ Add the beef bones and bou­quet garni, and cover with wa­ter. Add the ap­ple cider vine­gar.

4/ Sim­mer on a low heat for eight to 14 hours with the lid on. Top up the wa­ter if nec­es­sary.

5/ Re­move the bones and strain off the veg­eta­bles. Do this once your broth is a deep brown colour.

6/ Add the col­la­gen pow­der and stir un­til dis­solved.

7/ Add salt to taste. Serve.


You can use chicken or lamb bones in­stead of (or as well as) beef. Choose or­ganic freerange sources, if pos­si­ble.

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