Pork Chicken Broth Soup Diet
How to Lose 15-20 Pounds by Eating Soup
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How to Make Bone Broth to Heal Your Gut, Reverse Aging & Cure the Common Cold
Posted by Abel James - Last Updated: January 4, 2016
There’s a South American Proverb that says, “A good broth can raise the dead.”
But what is it about “soup” that makes it good for us when we’re sick?
Homemade bone broth is one of the most powerful superfoods on the planet. It’s made by simmering the bones of a (preferably pasture-raised) animal for 10 – 24 hours in a slow-cooker, or 24 – 48 hours for beef bones. This low, slow cooking draws out the collagen, marrow, and other healing elements from the bones, including amino acids, minerals, glycine, and gelatin—which helps heal the gut and reduce inflammation.
My wife and I pretty much always have a batch of bone broth simmering on the counter. I’ll drink a cup of it in the late morning with a bit of sea salt, or we’ll use it to make soups and stews. Broth can be a powerful weight-management tool, it keeps your joints lubricated, provides your bones with necessary nutrients, and makes your skin soft and elastic.
Broths are rich in nutrients that are difficult to source elsewhere—incredibly high in vital minerals like calcium, phosphorous, magnesium, and potassium.
You can use the bones (and legs from poultry, which are rich in restorative collagen) from pastured chicken, grass-fed cattle, fish, crustaceans, or anything else that was Recently Alive and Well (R.A.W.). Leftovers work well, too—take the picked-over carcass of a roasted fowl or the leftover bones from a roast or seafood meal. If you’re in a hurry, you can even throw in a whole fish.
Not only are bone broths packed with nutrition, they’re an excellent way to save money on your grocery bill because you’re skipping prepared soups and broth. Plus, you’re doing your part to use the whole animal and reduce waste.
Unlike real bone broth, processed soup from a can like Campbell’s or Hormel is packed with sodium, preservatives, corn starch, wheat, artificial flavors, MSG, sugar, and none of the things that make real homemade soup nourishing.
Traditionally, chicken broth is made from slowly simmering a whole chicken for hours along with vegetables and seasonings. Finally, the bones are removed, the chicken stripped off, and chopped vegetables are added.
Alyson, bless her heart, always whips me up bone broth soup when I’m under the weather. It takes less than 10 minutes to prepare, but it can cut the duration of your cold in half. It has plenty of bug-fighting goodness that will fix you right up in no time.
WHERE TO FIND GRASS-FED BONES
LocalHarvest.org is a free online resource for finding farms, farmers markets, CSAs and more near you. Just type your zip code into the field at the top of the page, and do a search to see what’s close by.
If you can’t find grass-fed, pasture-raised bones at your local farm or farmer’s market, here are a few of our favorite places to order them online:
9 Bone Broth-Based Soup Recipes
Slurp up the better-body benefits of bone broth with healthy soup recipes that tap into the caveman-esque food trend
8 Bone Broth-Based Soup Recipes
The bone broth trend is everywhere (Shailene Woodley is even a fan!), but it's more than just a buzzy new item on restaurant menus—the foodie fad may pack some health benefits. "There are numerous claims that it helps with digestive issues, improves memory, strengthens your immune system, promotes stronger bones and reduces joint pain," says Keri Gans, a registered dietician and author of The Small Change Diet. There's still no definitive research as to the merits of the feel-good perks, but hey, doing a little more home cooking and a little less processed-food buying never hurt anyone. Not up for downing a straight shot of the caveman-esque drink? These bone broth-based soup recipes incorporate stock—and taste great too. (These 10 Satisfying Soups for Weight Loss are just as delicious.)
Photo: Savory Simple
Bone broth for—breakfast? You bet. Cara Eisenpress of the blog Big Girls Small Kitchen adds stock to her morning menu with her Breakfast Soup. The recipe consists of a perfectly poached egg, a sprinkle of Parmesan cheese, and Homemade Chicken Stock. It all comes together in a light and flavorful way, which means it's spring-approved. Bonus: you can eat it for dinner too. (Or, choose from 10 Easy Recipes for Breakfast Bowls for an equally nutritious and filling start to your day.)
Photo: Big Girls Small Kitchen
One Pot Chicken and Bacon Orzo Soup
Jennifer Farley, of the blog Savory Simple, has one rule when it comes to broth: don't buy store bought. And her homemade buttery-rich bone-broth chicken stock will turn you into a believer too. Once you whip up a few batches, use your broth bounty as the base for her excellent One Pot Chicken and Bacon Orzo Soup. Even better: you won't have a sink full of dishes to clean when you're done.
Photo: Savory Simple
Vietnamese Noodle Soup
Cooking up a bowl of pho on a weeknight? Ain't nobody got time for that! But Joy Belamarich of the blog 3 Chairs has put her spin on the tasty dish with her Vietnamese Noodle Soup—and it takes just about 10 minutes to make. To sweeten the deal, you can use whatever you've got in your fridge—chicken, turkey, beef—and it turns out phenomenally. (Nothing beats getting rid of some of those cans clogging your pantry. Start your cleanout with 10 Quick and Creative Recipes Using Canned Food!)
Persian "Matzoh Ball" Soup
The addition of baby spinach, chickpeas, and citrus juice in this Persian "Matzoh Ball" Soup, from Erin Scott of the blog, Yummy Supper gives this classic dish a fresh twist. You may want to double it, as you'll be craving it for lunch the next day. Trust us.
How to Make Pork Broth
I was so thrilled when Craig Fear from Fearless Eating said he’d write a post on making pork broth. I feel like I’ve pretty much mastered making poultry and beef broth, but have yet to venture into homemade pork broth. I’m ready to give it a try after reading Craig’s advice, though!
With the resurgence of interest in making real homemade bone broth from actual bones, pork broth is an option few people consider. In fact, I hardly know anyone who makes pork broth and I’m guessing you don’t either (including yourself).
Now truth be told, until recently, I’d never made a pork broth. But it’s slowly becoming a staple in my kitchen for quite a few reasons.
Chicken and beef broth move over!
Here’s four reasons (recipe included in reason #3) why you should start making pork broth:
Why Pork Broth?
1. Pastured pork bones are cheaper than pastured chicken and grass fed beef bones.
A few years ago I could get almost any type of grass fed beef bone in my local health food store for relatively cheap. Not so anymore. With the increased demand for bones in recent years I’ve noticed the prices rising. And of course, pastured chickens are not cheap either.
But because so few people make pork broth, pork bones a lot more affordable. In fact, it’s rare to even see them on display at meat counters or even in butcher shops themselves. So you’ll probably need to ask specifically for some pork bones.
Your local butcher will be glad to give you some! And of course, another good option is your local farmer.
I picked up a five pound bag of pastured pork bones for about $6 recently which included a nice variety including leg, neck, hip and rib bones.
And yes, I highly recommend getting the best quality bones possible. Bones from grass fed and pastured animals, raised on their natural diet, will give a more nutrient-rich and flavorful broth.
But there’s an even better reason to start making pork broth. Now if you’re new to the traditional food world, just a warning for reason #2. Prepare to cringe a little.
2. You can get a super gelatinous broth if you use pigs feet!
If that freaks you out, don’t worry. You don’t have to use pigs feet. But understand that traditionally, cultures used not just bones but all parts of the animals for a bone broth. Tails, heads, necks and yes, feet were common additions.
And that’s because all those parts are collagen-rich. Well, collagen has lots of health benefits.
Collagen comes from the Greek word “kolla” which means “glue” and it’s literally the stuff that glues animals (including us) together. It’s made up of proteins that form strong yet pliable connective tissues, such as tendons, ligaments, cartilage, joints skin and even bones too.
In a slowly simmering homemade bone broth, those proteins break down into gelatin which consists of amino acids like glutamine, proline and glycine which have a multitude of healing and protective effects in the body, especially in our GI tract. It’s why bone broths are a key component in the initial stages of the GAPS diet and other digestive healing protocols.
It’s also why traditionally, before the age of Tylenol, cough syrup and Tums, mothers and grandmothers all over the world made a simple chicken soup for things like the common cold, indigestion and other types of common health issues.
You can actually see proof of a gelatin-rich broth when it cools. It will literally gel and jiggle like Jello. This is a good thing!
I recently grabbed two pork feet from my local butcher at about $5 each. I asked him to split one in half knowing I’d be blogging about it.
Look at all that collagen in there!
Again, it’s totally optional to use pigs feet. You can still make a great bone broth with just the bones which will be infinitely better than anything you could buy in a box or a can.
And you’ll NEVER get a gelatin-rich broth in a store-bought product.
3. Pork broth is super easy to make
The process is no different than making a chicken or beef broth. Here’s a simple recipe using my easily memorized 5-step process (because each step begins with the letter S).
How to Make Pork Broth
Yield: about 4 quarts
- 4-5 pounds pork bones
- Vegetables, coarsely chopped – 2-3 carrots, 2-3 stalks celery, 1 medium to large onion
- ¼ cup apple cider vinegar
- Filtered water to cover pork bones
Optional parts for more gelatin and nutrition:
Step 1. Soak. Place pork bones and pigs feet in bottom of stock pot and cover with water and add vinegar. Let sit for 30-60 minutes. This will help pull the minerals from the bones.
To develop more flavor, you can roast the meaty bones first. This is not absolutely necessary but highly recommended! Set in a roasting pan and roast at 350 – 400 degrees for about 45-60 minutes until browned but not charred. Then add to the stock pot and soak.
Step 2. Skim. Bring to a gentle rolling boil and skim any scum that forms on the surface. Add veggies after skimming.
Step 3. Simmer. Turn temperature to low and simmer very gently, covered, for 12-24 hours.
Step 4. Strain. Let broth cool to about room temperature. Strain broth from bones and veggies and transfer to storage containers.
Step 5. Store. Store in fridge for up to 7 days. Freeze whatever you won’t use within a week.
4. You can make some KILLER Asian noodle soups
Or really any type of soup you want. Have a recipe that calls for chicken broth? Use pork broth instead. Same for beef broth. Personally, I don’t find the flavor of chicken and pork broth that different though others will surely disagree with that statement. As with all things that involve the taste buds, personal preferences differ. Bottom line: Try it and decide for yourself!
But pork broth is a staple in Asian cuisine and makes a great fit for many types of Asian noodle soups.
And I loooooooove Asian-themed soups. I make them ALL. THE. TIME.
My love of Asian noodle soups stem from my extensive travels in Asia and it’s why I have an entire chapter dedicated to them.
There’s also recipes for:
- Thai Coconut Curry Chicken Soup
- Taiwanese Pork Noodle Soup
- Asian Beef Noodle Soup
- Vietnamese Pho
- Ginger Miso Sesame Soup
- Burmese Coconut Curry
- And many more!
Of course, I know Asian soups are not everyone’s cup of broth. If that describes you know that I also have chapters on:
- Creamy vegetable soups including a Sweet Potato Coconut Curry and a Creamy Carrot-Apple with Cinnamon
- Simple Sausage and Meatball including a Portuguese Kale, Italian Meatball and a Sausage and Sundried Tomato Pesto Soup
- Soups from the Sea (which use fish broth) including a Basic Ciopppino, Bouillabaisse and Spicy Cilantro Lime with Seafood
- Broth for Breakfast for those rushed AM hours including 7 recipes for Savory Oatmeal, 6 for Congee (an Asian rice porridge) and 5 for Simple Eggs in Broth
And yes all of those recipes can be made using pork broth!
Click here to find Fearless Broths and Soups on Amazon
Craig Fear is a certified Nutritional Therapy Practitioner (NTP). He lives in Northampton, Massachusetts where he works with clients with digestive health issues. In addition to his latest book Fearless Broth and Soups, he also created a complementary video course for bone broth making-newbies called How to Make Bone Broth 101.
22.05.2017 12:26 pm Updated by Admin
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