The Brothfast: Part 2 A Digestive Reset for Vibrant Health

In part one of this Brothfast article, you learned about the healing and regenerative powers of broth, and how you can boost your well-being by fasting on broth.

In today’s article, you’ll discover how to make the most nutrient-dense broth, as well as safety considerations and practical tips for getting started with a Brothfast.

Now, let’s talk about the star of the show: The broth!

By, Kelley Herring

Making the Best Broth: Choosing Superior Ingredients

If you want to reap the full benefits of a broth fast, quality is key.

In fact, studies have shown that fresh broth contains a wide array of bioavailable nutrients, including collagen, amino acids, and minerals, that you just can’t get from a powder. When it comes to nourishing your body, whole foods always win out.

Choose broth made from organic, pasture-raised animal bones with plenty of connective tissue. The best bones for making bone broth are typically those rich in collagen, gelatin, and marrow. Here are some of the key ingredients and their unique benefits:

1. Beef Marrow Bones: Beef marrow bones are commonly used in bone broth due to their high collagen and gelatin content. The marrow, which is rich in nutrients, adds flavor and nutrients to the broth.
2. Chicken Feet: Chicken feet are rich in collagen and connective tissues, making them excellent choices for bone broth. The joints and tendons in chicken feet release gelatin during the cooking process, resulting in a rich and flavorful broth.
3. Pork Neck Bones: Pork neck bones contain a good amount of collagen and connective tissues, making them a star ingredient for bone broth. The meat and marrow attached to the bones add flavor and nutrients to the broth.
4. Fish Heads and Bones: Fish heads and bones are rich sources of collagen and minerals, making them ideal for fish broth. The collagen from fish heads and bones contributes to the gelatinous texture of fish broth.

Now that we’ve covered the key ingredients to use let’s take a look at some simple and delicious recipes you can prepare for your broth fast.

Recipes for Creating the Most-Nutrient Dense Broth

Elevating your broth game has never been easier! Below, you’ll find four delectable recipes for bone broth, each brimming with unique health benefits. For your convenience, I’ve added both pressure cooker and slow cooker options:

Super-Collagen Chicken Broth

Known for its abundant collagen and gelatin content, chicken feet broth is a go-to elixir for those seeking to support joint health and promote radiant skin.

Collagen, the main structural protein found in connective tissues, has been shown to help improve joint flexibility and reduce joint pain.

Additionally, the gelatin in chicken feet broth can contribute to smoother, more supple skin by supporting hydration and elasticity.

Super Collagen Chicken Feet Broth Recipe

Ingredients

• 2-3 pounds of pastured chicken feet
• 1 onion, roughly chopped
• 2 carrots, roughly chopped
• 2 celery stalks, roughly chopped
• 4 cloves of garlic, smashed
• 1 tablespoon apple cider vinegar
• 1 teaspoon peppercorns
• Water, enough to cover the ingredients in the pot

Pressure Cooker Instructions

1. Rinse the chicken feet under cold water to remove any debris or impurities.
2. Place the chicken feet in the pressure cooker along with the chopped onion, carrots, celery, garlic, apple cider vinegar, and peppercorns.
3. Fill the pressure cooker with enough water to cover the ingredients.
4. Secure the lid on the pressure cooker and cook on high pressure for 2 hours.
5. Once the cooking time is complete, allow the pressure to release naturally for about 30 minutes.
6. Carefully strain the broth through a fine-mesh sieve into a large bowl or pot, discarding the solids.
7. Let the broth cool slightly before transferring it to storage containers.
8. Store the chicken feet broth in the refrigerator for up to 5 days or freeze it for longer storage.
9. Enjoy the collagen-rich chicken feet broth on its own, or use it as a base for soups, stews, or sauces.

Slow Cooker Instructions

1.  Rinse the chicken feet under cold water and place them in the slow cooker.
2. Add the onion, carrots, celery, garlic, and apple cider vinegar to the slow cooker.
3. Pour enough water over the ingredients to cover them completely.
4. Cover and cook on low for 12-24 hours, allowing the broth to simmer and extract all the nutrients from the chicken feet.
5. Once done, strain the broth through a fine-mesh sieve or cheesecloth into a large bowl or container.
6. Allow the broth to cool before transferring it to jars or containers for storage.
7. Use the chicken feet broth as a base for soups and stews, or simply sip it on its own for a nourishing treat.

Immune-Boosting Pork Neck Broth

Indulge in the rich and hearty goodness of pork neck broth, a true powerhouse for bolstering your immune system and enhancing overall vitality.

Pork necks are a rich source of essential nutrients, including zinc, which plays a crucial role in immune function and wound healing.

By incorporating pork neck broth into your diet, you can give your immune system the extra support it needs to fend off infections and stay strong.

Pork Neck Broth Recipe

Ingredients

• 2-3 pounds of pastured pork neck bones
• 1 onion, roughly chopped
• 2 carrots, roughly chopped
• 2 celery stalks, roughly chopped
• 4 cloves of garlic, smashed
• 1 tablespoon apple cider vinegar
• 1 teaspoon dried thyme
• Water, enough to cover the ingredients in the pot

Pressure Cooker Instructions

1. Rinse the pork neck bones under cold water to remove any blood or impurities.
2. Place the pork neck bones in the pressure cooker along with the chopped onion, carrots, celery, garlic, apple cider vinegar, and dried thyme.
3. Fill the pressure cooker with enough water to cover the ingredients.
4. Secure the lid on the pressure cooker and cook on high pressure for 90 minutes.
5. Once the cooking time is complete, allow the pressure to release naturally for about 20 minutes.
6. Carefully strain the broth through a fine-mesh sieve into a large bowl or pot, discarding the solids.
7. Let the broth cool slightly before transferring it to storage containers.
8. Store the pork neck broth in the refrigerator for up to 5 days or freeze it for longer storage.
9. Enjoy the hearty and flavorful pork neck broth on its own or use it as a base for soups, stews, or risottos.

Slow Cooker Instructions

1. Place the pork neck bones in the slow cooker.
2. Add the onion, carrots, celery, garlic, and apple cider vinegar to the slow cooker.
3. Pour enough water over the ingredients to cover them completely.
4. Cover and cook on low for 12-24 hours, allowing the flavors to meld and the broth to develop depth.
5. Once the broth is ready, carefully strain it through a fine-mesh sieve or cheesecloth into a large bowl or container.
6. Allow the broth to cool before transferring it to jars or containers for storage.
7. Use the pork neck broth as a base for soups and sauces, or enjoy it as a warming beverage for a boost of vitality.

Nutrient-Infusion Beef Marrow Bone Broth

Get ready to savor the velvety richness of beef marrow bone broth, a nutrient-packed elixir that’s perfect for promoting bone health and maximizing nutrient absorption.

Marrow bones are prized for their high concentration of vitamins, minerals, and healthy fats, making them an ideal choice for those looking to boost bone health.

Additionally, the collagen and gelatin in beef marrow bone broth can help improve gut health and support digestion, ensuring that your body can make the most of every nutrient.

Velvety Beef Marrow Broth Recipe

Ingredients

•  3-4 pounds of grass-fed beef marrow bones
• 1 onion, peeled and quartered
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves of garlic, smashed
• 1 tablespoon apple cider vinegar
• Water, enough to cover the ingredients

Pressure Cooker Instructions

1. Rinse the beef marrow bones under cold water to remove any blood or impurities.
2. Place the beef marrow bones in the pressure cooker along with the chopped onion, carrots, celery, garlic, apple cider vinegar, and bay leaves.
3. Fill the pressure cooker with enough water to cover the ingredients.
4. Secure the lid on the pressure cooker and cook on high pressure for 120 minutes.
5. Once the cooking time is complete, allow the pressure to release naturally for about 30 minutes.
6. Carefully strain the broth through a fine-mesh sieve into a large bowl or pot, discarding the solids.
7. Let the broth cool slightly before transferring it to storage containers.
8. Store the beef marrow bone broth in the refrigerator for up to 5 days or freeze it for longer storage.
9. Enjoy the velvety and flavorful beef marrow bone broth on its own, or use it as a base for soups, stews, or sauces.

Slow Cooker Instructions

1. Place the beef marrow bones in the slow cooker.
2. Add the onion, carrots, celery, garlic, and apple cider vinegar to the slow cooker.
3. Pour enough water over the ingredients to cover them completely.
4. Cover and cook on low for 24-48 hours, allowing the bones to release their nutrients and create a rich, flavorful broth.
5. Once the broth is done, strain it through a fine-mesh sieve or cheesecloth into a large bowl or container.
6. Allow the broth to cool before transferring it to jars or containers for storage.
7. Use the beef marrow bone broth as a base for soups, sauces, or sip it on its own for a nourishing pick-me-up.

Slow Cooker Instructions

1. Place the beef marrow bones in the slow cooker.
2. Add the onion, carrots, celery, garlic, and apple cider vinegar to the slow cooker.
3. Pour enough water over the ingredients to cover them completely.
4. Cover and cook on low for 24-48 hours, allowing the bones to release their nutrients and create a rich, flavorful broth.
5. Once the broth is done, strain it through a fine-mesh sieve or cheesecloth into a large bowl or container.
6. Allow the broth to cool before transferring it to jars or containers for storage.
7. Use the beef marrow bone broth as a base for soups and sauces, or sip it on its own for a nourishing pick-me-up.

Inflammation-Fighting Fish Head Broth

Dive into the light and refreshing flavors of fish head broth, a culinary delight that’s as good for your heart as it is for your brain. Fish heads are rich in omega-3 fatty acids, particularly EPA and DHA, which have been shown to support cardiovascular health and cognitive function. Additionally, fish heads contain an array of essential minerals, including selenium and iodine, which play key roles in thyroid function and overall metabolic health. By incorporating fish head broth into your diet, you can nourish your body from head to tail, reaping the benefits of its nutrient-rich goodness.

Ingredients

• 2-3 wild fish heads (such as snapper, cod, halibut, or salmon)
• 1 onion, roughly chopped
• 2 carrots, roughly chopped
• 2 celery stalks, roughly chopped
• 4 cloves of garlic, smashed
• 1 tablespoon apple cider vinegar
• 1 teaspoon dried thyme
• Water, enough to cover the ingredients in the pot

Pressure Cooker Instructions

1. Rinse the fish heads under cold water to remove any gills or scales.
2. Place the fish heads in the pressure cooker along with the chopped onion, carrots, celery, garlic, apple cider vinegar, and dried thyme.
3. Fill the pressure cooker with enough water to cover the ingredients.
4. Secure the lid on the pressure cooker and cook on high pressure for 60 minutes.
5. Once the cooking time is complete, allow the pressure to release naturally for about 15 minutes.
6. Carefully strain the broth through a fine-mesh sieve into a large bowl or pot, discarding the solids.
7. Let the broth cool slightly before transferring it to storage containers.
8. Store the fish head broth in the refrigerator for up to 5 days or freeze it for longer storage.
9. Enjoy the light and refreshing fish head broth on its own or use it as a base for soups, chowders, or seafood dishes.

Slow Cooker Instructions

1. Place the fish heads in the slow cooker.
2. Add the onion, carrots, celery, garlic, and apple cider vinegar to the slow cooker.
3. Pour enough water over the ingredients to cover them completely.
4. Cover and cook on low for 6-8 hours, allowing the fish heads to infuse the broth with their delicate flavor and nutrients.
5. Once the broth is ready, strain it through a fine-mesh sieve or cheesecloth into a large bowl or container.
6. Allow the broth to cool before transferring it to jars or containers for storage.
7. Use the fish head broth as a base for seafood soups, chowders, or enjoy it as a light and refreshing beverage for a boost of omega-3 fatty acids and trace minerals.

Personalizing Your Brothfast

Before you dive headfirst into a brothfast, it’s essential to cover your bases. That means talking with your healthcare professional, especially if you have any underlying health conditions or are taking medications.

While brothfasting is generally safe for most people, it’s essential to listen to your body and stay hydrated throughout the process. And don’t forget to keep an eye on your blood sugar levels, especially if you’re prone to fluctuations.

One of the beauties of the brothfast is its versatility. Whether you’re a keto fanatic or just looking for a digestive reset, there are endless ways to customize your brothfast experience to meet your unique goals. For my fellow keto enthusiasts, ramp up the fat content by blending it with healthy fats (coconut oil, grass-fed butter, and duck fat are my favorites) for a frothy treat.

With these tantalizing recipes for pressure cooker bone broth, you can unlock a world of flavor and nutrition right in your own kitchen. Whether you’re looking to support joint health, boost your immune system, or simply indulge in a comforting bowl of goodness, there’s a broth for every occasion. So why wait? Fire up your pressure cooker, gather your ingredients, and get ready to experience the transformative power of a brothfast.

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For more tantalizing articles from Kelley and other trusted sources, visit our US Wellness Meats Discover Blog today! 

References:

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