Power in a cup: the benefits of bone broth

The latest hype in healthy living? Replace your cup of coffee in the morning with a cup of fresh bone broth. What’s the hype? We figured it out!

What is it exactly? 

Simply explained, bone broth is a decoction of bones. It may not look tasty right away, but animal bones are rich in minerals and essential amino acids, including collagen (bye bye wrinkles) and glutamine. The longer your pot of broth has been able to simmer and simmer (more than 8 hours), the better the taste and the more essential nutrients are extracted from the bones.

Why not use ready-made broths? These are usually made from meat that contains almost no nutrients. Chemical flavour enhancers and artificial gelatine complete the “bouillon”. Much wiser to make your own cup of broth! This way the amount of minerals, vitamins, collagen, gelatine, glucosamine, glycine and proline is preserved.

What are the benefits?

Not only is it good after a morning walk, a homemade cup of bone stock has many benefits for your health!

Bone stock is rich in gelatin, made from dissolved collagen. Collagen is found in connective tissue. Gelatin has many health benefits. It reduces ache in your joints, improves mental performance and reduces the signs of aging.

It is also rich in the amino acids glycine and proline. Glycine is an important neurotransmitter that has anti-inflammatory properties and supports the immune system. Proline, along with other important nutrients such as vitamin C, helps to support good joint health and collagen production.

Bone broth contains B vitamins such as niacin and riboflavin, both of which play a role in metabolism. They help your body to break down carbohydrates, proteins and fats to produce energy.

Bone broth is rich in glucosamine and chondroitin, two nutrients that support joint health.

Tips

  • Use bones (and meat) of organic origin to guarantee the amount of minerals and omega-3 fatty acids. The neck and joints of the animal contain a lot of connective tissue, the bones with cartilage (think of shank and a marrowbone for example) provide gelatin in your broth.
  • Toast your bones first. By roasting bones, they caramelize their proteins and some fat is released. And that means a richer and more robust taste.
  • Use wine for a hint of acidity. An acidic ingredient such as wine helps balance the flavors in bone stock and gives a better taste than apple cider vinegar.
  • Use enough water to just cover the bones, but not much more. Bone broth has a high protein content because it requires less water than meat broth or vegetable broth.
  • Spoon off the foam that comes up during cooking, although it is mainly made of protein and you can eat it well, it can make your broth and its taste cloudy.

In Vila Mimosa we continue the vegan approach and serve broth based on tasty vegetables. This gives your body a boost during our morning walk, without having to deviate from our meal plan. So the above is perfect for the cold winter months at home!

Bottenbouillon

Dit is het basisrecept van bottenbouillon. Je kan, indien gewenst, kruiden toevoegen (zoals zwarte peper, gedroogde laurier), ui en knoflook (in het begin roosteren met de botten), groenten zoals wortel en selderij (de laatste 30 minuten toevoegen) of bladkruiden zoals peterselie of basilicum (de laatste 10 minuten toevoegen). Succes!
Prep Time 5 mins
Cook Time 12 hrs
Total Time 12 hrs 5 mins
Course Soep
Cuisine gezond
Servings 8 porties

Equipment

  • kookpot
  • zeef
  • oven

Ingredients
  

  • 1,5 kg botten ossenstaart, schenkel, mergpijpjes, kippennekken, varkenspoten,…
  • 2 eetlepels witte wijn OF appelciderazijn
  • 2 eetlepels olijfolie
  • 2 blaadjes laurier
  • 1 eetlepel zwarte peperkorrels
  • 1 eetlepel grof zeezout

Instructions
 

  • Verwarm de oven op 200 graden en bekleed een bakplaat met bakpapier. Leg de botten op de bakplaat en besprenkel met olijfolie. Rooster ze vervolgens 30 minuten, of tot ze lichtbruin zijn. Draai ze halverwege de bereidingstijd om.
  • Breng de botten over naar een soeppan. Giet er de wijn (of appelciderazijn) bij. Vul aan met water tot de botten net onder water staan. Doe er de laurierblaadjes en peperkorrels bij. Breng op middelhoog vuur aan de kook en zet het vuur daarna laag. Laat sudderen, minimaal 8 uur en maximaal 16 uur.
  • Schep het eventuele schuim dat aan het oppervlak van de bouillon verschijnt er af.
  • Zeef de bouillon en breng op smaak met fijn zeezout. Serveer onmiddellijk, of giet het in potten en bewaar tot 1 week in de koelkast of tot 6 maanden in de vriezer.
Keyword bottenbouilon

Mixed vegetable soup

Ingredients

2 courgettes

250 gr pumpkin

1 stalk of celery

1 onion

1 stock cube

3 tablespoons of olive oil

Preparation method

Put all ingredients in a pan, put them on the fire until the soup boils and then mix with the hand blender.

You can also use other vegetables, for example: cauliflower, carrot, watercress, sweet potato or spinach.

Beetroot soup

Ingredients

3 or 4 medium/large beet roots

350 ml stock

1 teaspoon of cumin

1 teaspoon of black pepper

200/250ml soja yoghurt natural

Juice of 1 lime

Preparation method

Start wrapping the red beets in aluminum foil, put them on a baking tray and place in the oven, at 180 degrees for about 3 hours or until they are roasted.

Remove the aluminum foil, let the beets cool down a little and remove the skin.

Cut the beets into pieces and put them in a blender. Add the cumin, lime juice and broth and grind well.

Add the yogurt and mix a little more.

Soup of onion and lentils

Ingredients

1 kg onions

4 tablespoons olive oil

1,5 teaspoon thyme

5 cloves of garlic

2 bay leaves

pepper

1,250 stock

100 gr red lentils

Preparation method

Start by cutting the onion into rings.

Then put a pan on the fire with a good dash of olive oil. Let the olive warm up and add the onions.

Add the thyme, garlic and pepper and stir until the onion softens and caramelizes, over a medium heat for 35/40 minutes.

Add the bay leaves and the stock and let it boil.

Now add the lentils and let the soup boil on a low heat for about 25 minutes.

Stir occasionally and finally remove the bay leaves from the soup.

Fennel Soup

Ingredients

1 onion

4 fennel stumps

500 gr peeled tomatoes

4 carrots

4 tablespoons olive oil

1 stock cube

(The next comes in Portugal in 1 bunch, ´ramo cheiros´):

Rosemary

star anise

bay leaf

Preparation method

Start by cutting the onion and fennel. Put a pan with olive oil on the fire, let the oil warm up and add the onion. Let it get brown and then add the fennel.

Add the tomato, the carrots and the stock cube. Leave to stand for a while and stir from time to time. Add 1 liter of water, add the herbs / spices and let boil for another 35 minutes. Remove the rosemary, star anise and bay leaf from the soup.

Chickpea Soup

Ingredients

1 onion

3 medium courgettes

200 gr boiled chickpeas

4 tablespoons of olive oil

1 stock cube

4 leafs of mint

100 gr fresh spinach

Preparation method

Put a pan on the fire with olive oil, add the onion and let it brown.

Put in the stock cube, the zucchini (without peel) and the chickpeas. Leave it on the fire for a while and then add water.

Let boil for about 25 minutes. Add the spinach at the end, puree with the hand blender and turn off the heat.

Tomato Soup

Ingredients

2kg tomatoes (3 different kinds)

1 large onion

1 stock cube

4 tablespoons olive oil

Preparation method

Cut the tomatoes into quarters. Put them in an oven dish and cover with aluminum foil. Heat the oven to 180 degrees and place the dish in the oven for 45/50 minutes.

Put a pan on the cooking fire with the olive oil. Add the chopped onion and let it soften and caramelize.

Then add the stock cube, then the tomato and mix smoothly with the hand blender.

Finally, sieve the soup, to let out the seeds and skins of the tomato.

Parsnip soup with broccoli

Ingredients

4 medium parsnips

1 broccoli

1 onion

4 garlic cloves

1 stock cube (vegan, gluten-free)

3 tablespoons of olive oil

Black pepper

Preparation method

Put a pan on the fire, put the olive oil in it. Let it warm up and then add the onion cut into small pieces and the finely ground garlic and let it soften.

Then add the stock cube, 1 liter of water and let it boil.

Add the parsnip and broccoli cut into pieces and cook for 35 minutes.

Add black pepper to taste

Take charcoal? We’ll tell you why!

Tried a little too much ‘Skypero’ (Skype + apero) or is take-away a standard part of your weekend? Time to clean your body! Charcoal turns out to be a good way to remove toxins from your body. Read on and find out more about the black stuff!  

What is it and how does it work?

Activated charcoal or activated carbon is obtained when your charcoal is treated with oxygen during production. This increases porosity and has the ability to absorb toxins, so they are not absorbed into your body. Activated charcoal is used in water filters and in medicine and is also available in powder form or in a small capsule.

A detox for your body

So taking activated charcoal is definitely a good idea when you want to detox your body. Harmful residues of medication, fungi, heavy metals or exhaust fumes, for example, are a perfect match for activated charcoal. Not only for your immune system, but also for your bowel function the black stuff can do wonders. We list what you can use it for, for example!

  • Bye bye bloated feeling: Do you suffer from a bloated feeling (with accompanying gas formation) after eating? Random nausea? Charcoal does nothing but good for your stomach and intestines.
  • Good for your kidneys: Charcoal can drastically reduce the amount of waste products your kidneys need to process. It can allow the kidneys to filter all toxins out of the blood.
  • Lowers bad cholesterol: Charcoal binds bile acids (which can contain cholesterol) in the intestines so your body will not absorb them. Research shows that the intake of charcoal can even cause an increase in good cholesterol!  
  • Cleans your mouth: You may have seen it pass by in beautyland: black (!) toothpaste. Activated charcoal can bind impurities in your mouth, allowing your teeth to whiten a few shades. Plus, it can affect the PH value in your mouth, which could be a major cause of bad breath, gum disease and cavities.

The small captions

We can’t repeat it often enough… Drink enough water! Charcoal has a tendency to dry out your body. Moreover, drinking water makes it easier to get rid of toxins! It is recommended not to take activated charcoal within two hours before your medication or supplements, as it can reduce absorption.

Will you try out this special black powder? 

The truth about bread

An important part of your daily menu or just a no-go for your body? Eating bread often remains a mystery for people who want to experiment with a healthy lifestyle. We list all the facts!

What does bread consist of?

1) Carbs

Your slice of bread can be white, brown or wholemeal. The white and brown variant contains refined flour, and wholemeal bread contains 100% wholemeal flour. Flour consists of starch and proteins. Starch is broken down in the digestive tract and ends up in the blood as glucose. Glucose in turn causes an increase in insulin levels. With the following negative consequences:

  • Glucose in the blood clogs the veins and causes inflammation.
  • Almost all carbohydrates are stored as fat.
  • In high doses insulin is toxic, causes cell damage, cancer and atherosclerosis, nerve damage and limb pain.
  • A constant high level of insulin ensures that the cells no longer respond to insulin. This is called insulin resistance and can lead to type 2 diabetes and heart diseases, alzheimers etc. 
  • Insulin resistance makes the body believe that not enough glucose is stored in the cells, and sends the signal to use muscle mass to make glucose. Result? You lose muscle mass and become thicker. Instead of feeling energetic after eating, you feel tired and feel the need for more carbohydrates. Because you now also have less muscles, moving becomes heavy and you end up in a vicious circle. 

Can’t you eat bread anymore because of the carbohydrates?

That depends on your goal. Do you want to lose fat? Do you suffer from high blood sugar? Then look for an alternative, such as protein bread. You can find baking mixes online. Do you just want to take care of yourself as well as possible? Then reduce the amount of carbohydrates. Replace your sandwich lunch with a salad. Don’t eat cookies in between but choose carbohydrate poor options like nuts, cherry tomatoes, a boiled egg,…

2) Gluten

As we described above, flour consists of starch and proteins. In wheat, rye, spelt and barley, the protein is called ‘gluten’. Even if you don’t have a gluten allergy, gluten can still damage your intestinal wall, which can result in pain, bloating, cramps, fatigue. Want to know what effect gluten has on your digestion? Then eat gluten-free for 2 weeks and see if you notice any difference.

Can I no longer eat bread because of the gluten?

If you suffer from digestion, it is wise to eat gluten-free. Don’t you have a clear problem but don’t you always feel energetic? Then eat gluten-free for a few weeks. Pay attention! Gluten is not only found in bread, but also in cookies, cookies, pastries, pasta,… are gluten. Gluten-free options are potatoes, rice, rice cakes, quinoa, buckwheat, oats,…

3) Harmful substances

Most breads contain sugar or glucose syrup. Sugar and glucose cause an increase in insulin levels (for the consequences, see above). Moreover, bread contains phytic acid, which prevents your body from absorbing minerals (such as calcium, iron and zinc).

Can I no longer eat bread because of the harmful substances?

Our advice is to reduce the intake. And when you eat bread, bake it yourself, so you know what’s in your sandwich.

Ban bread?

Doubts if you can still eat bread?

  • Everything in moderation! A slice of bread is possible, but not too often!
  • Buy your bread in an organic store instead of the supermarket, or bake it yourself.
  • Choose full grain, so wholemeal bread.
  • Try to eat a maximum of 1 meal a day with bread.
  • Eat an alternative once a day, such as a buckwheat wrap, rice wafer, quinoa cracker, oats…
  • We get 50% of our iodine requirement from bread. Do you eat less bread? Then supplement your diet with iodine-rich foods such as whitefish, eggs, cheese, seaweed, etc.

Check out our recipes, they are almost all gluten free and low in carbohydrates!