Latest news with #bonebroth
Telegraph
11 hours ago
- Health
- Telegraph
Chicken bone broth
Bone broth is relatively easy and incredibly cheap to make yourself, without having to resort to expensive health-food shop varieties. Ingredients Leftover bones and skin of 2 chickens – freeze them until you have enough 3 large onions 1 leek (optional) 4 carrots 2 sticks of celery 4 cloves of garlic Bunch of parsley Bunch of thyme 3 bay leaves Chunk of ginger (optional) Sea salt 1-2 tbsp peppercorns Method Step Gather your ingredients then roughly chop your vegetables (no need to peel the carrots). Leaving the skin on, smash 4 cloves of garlic once with your fist on the flat side of a knife. Add all this – together with the ginger, if using – into a deep pot along with the chicken bones and skin (can be from frozen), herbs and 1-2 tbsp peppercorns. Step Cover with approximately two litres of water (or enough for the ingredients to be fully submerged), add a generous pinch of sea salt and bring to the boil over a medium heat. Reduce to a simmer and partly cover. Step Simmer for three to four hours and use a spoon to skim off any foam. Keep an eye on it and top up with water if needed so it doesn't catch on the bottom of the pan. Aim to have the bones covered at all times. Step Place a colander in a large heatproof bowl and tip in the stock to remove the bones and chunks of vegetable. Allow the liquid to drain through the colander. Press the bones and vegetables down with the back of a spoon to squeeze as much juice out as possible. You can also pass the liquid through a sieve to remove any smaller bits if you prefer. Allow it to cool slightly then pour into a container. Use from the fridge within five days, or it will last in the freezer for six months. Step You can choose to stop here if you'd prefer, but to make this truly a zero-waste recipe, return the bones and vegetables to the pot and top up with water again to make a second stock. This is called a 'remouillage' – the process of using bones twice.
Telegraph
12 hours ago
- Health
- Telegraph
The health benefits of bone broth (and why it beats plain old stock)
Some sip it in steaming mugfuls instead of their morning tea to ease aching joints, others swear by it in a smoothie to keep the weight off. Gwyneth Paltrow drinks it for lunch 'most days' and Salma Hayek says it 'keeps her young'. While bone broth is a celebrity favourite, it is somewhat watery and tasteless, so does it have major health benefits for the rest of us? And is it really any better than plain old stock? Bini Suresh, British Dietetic Association spokesman and lead dietitian at Cleveland Clinic London, says while bone broth is not a superfood, it is packed with health boosting properties. It 'is nutrient-dense and low-calorie' and is 'higher in protein and has much less additives' than its near-cousin, the stock cube, she says. And the good news is that it's relatively easy and incredibly cheap to make yourself, without having to resort to expensive health-food shop varieties (see recipe from Louise Dickinson, founder of Louise's Kitchen Garden, below). What exactly is bone broth? Bone broth is made by simmering animal bones and connective tissues in water alongside an acid-based product such as apple cider vinegar or lemon juice. It can be made from any type of animal bones, with popular ones being chicken, turkey, lamb, pig and beef. Any sorts of connective tissues or cartilage can be used too, with feet, joints, necks, wings and knuckles popular options. Salt, vegetables and herbs and spices are added to the broth to enhance its flavour, and marrow is sometimes included too, Suresh explains. The Paltrows and Hayeks of the world may opt to drink bone broth as a beverage or added to a milkshake or smoothie to enhance its nutritional value. Others may use it as a base for soups, stews or gravies. Bone broth is also a key ingredient in ramen and can be used to boil rice or pasta to enhance its flavour. How does bone broth compare to stock cubes? Our experts agree that bone broth is nutritionally superior to stock cubes. While Suresh says stock cubes are more convenient, they are much higher in salt and tend to contain flavour enhancers and additives which make them ultra-processed. One stock cube can contain as much as a teaspoon (or 5g) of salt, according to Action on Salt. However, there are some healthier variations such as Kallo's 'very low salt' range which contains around 0.5g of salt per cube. The other hidden nasties in standard stock cubes include palm oil or vegetable fats, added salt and sugar, preservatives such as disodium inosinate, and artificial flavours, Suresh says. While not all of these ingredients are inherently harmful, they reflect the status of stock cubes being an ultra-processed food, she explains, and these 'are linked to higher risk of obesity, cardiovascular disease and metabolic issues, especially when consumed frequently'. Rob Hobson, nutritionist and author of Unprocess Your Family Life, says bone broth is much lower in salt and contains collagen and natural gelatin which may provide aesthetic benefits, while Suresh points to it contributing more meaningfully to hydration and gut health. Stock cubes tends to be lower in calories than bone broth, which could be considered a small plus, but while they are a cheap and convenient way to enhance the flavour of a meal, they offer little nutritional value. Each batch of bone broth is so unique that it's impossible to calculate exact and overall nutritional information. However, a typical 250g serving of chicken bone broth tends to contain: 50 calories 1g fat 1.5g salt 10g protein 1.8g carbohydrates What are the health benefits? Supports gut health Animal bones contain gelatin and amino acids such as glutamine, both of which are claimed to be important for digestion and gut health. A study in the Current Opinion in Clinical Nutrition and Metabolic Care journal found that glutamine helps to maintain and improve the gut barrier function in animal and human models. However the authors note that further research is needed. Hobson therefore urges caution. 'It might be a nice soothing protein-rich drink which is gentle on your stomach, but for the gut, I'm not sure there's quite enough evidence yet,' he concludes. Reduces joint pain The bones and connective tissue in bone broth are a source of collagen – a structural protein, which gives ballast to the parts of the body that needs it, acting like scaffolding. Some clinical trials on collagen suggest it can improve joint health, says Hobson. In one 24-week study, researchers at Penn State University in Pennsylvania, US, gave athletes with joint pain either a collagen hydrolysate supplement or placebo. The athletes who took the supplement showed improvements in their joint pain, including reduced inflammation and better mobility. So, while collagen may help the joints, Hobson warns that bone broth isn't standardised which means it can be hard to know how much of it is in your serving. 'I therefore think it might offer some moderate joint support, but it can't be compared to the effects of a standardised shop-bought collagen supplement which has more research behind it,' he concludes. Helps keep us full and is high in protein As an animal-based food, bone broth is rich in protein, with a typical serving containing around 10g. Again, collagen is the star as it can promote feelings of fullness, potentially helping with weight management. In one 2023 trial by researchers at the Kyung Hee University in South Korea, participants aged 50-plus were given a daily 15g supplement of collagen. After 12 weeks, their body fat mass and percentage had significantly reduced, improving their overall body composition. So, while it can help to boost satiety, thus potentially reducing our daily calorie intake and helping us to lose some weight, Suresh says it's best to pair it with other sources of protein to reap the maximum benefits. It's great for the skin One of bone broth's key benefits, often shouted about by its fans, is its supposed ' anti-ageing powers'. This is once again thanks to its collagen content, although Suresh says evidence to support this is limited. Yet many studies have proved the relationship between consuming collagen and improved skin health. One 2023 study in the Nutrients journal found that collagen supplementation can improve skin hydrate and elasticity, particularly when consumed in the long-term. However, Suresh points to the collagen in bone broth being less studied which means a scientific link is yet to be established. It keeps us hydrated Bone broth is made with water and – especially when made with vegetables – it provides electrolytes like sodium, potassium and calcium which are vital for hydration, Suresh says. The acid in bone broth (typically apple cider vinegar or lemon juice) helps to extract these minerals from the animal bones, Suresh explains. Calcium helps to regulate fluids in the body while magnesium aids in the absorption of other electrolytes and maintains balance, preventing dehydration. The risks of dehydration are well established and can include headaches, dizziness, fatigue, impaired mental functioning and (more seriously) urinary and kidney problems. Bone broth provides a good hydration boost to help prevent this. Are there any health risks? Sodium content Suresh's main concern with bone broth is its sodium content. Both homemade and commercial versions can be high in salt – added and naturally occurring. In fact, one serving of broth can contain as much as 20 per cent of your daily sodium requirement, depending on the recipe. Sodium can be bad for the heart if consumed in excess with one 2015 study in Clinical Medicine concluding that high salt intake can increase blood pressure, leading to a heightened risk of cardiovascular disease. Toxic metals There are also concerns around bone broth possibly containing toxic metals, particularly lead. Suresh points to one small 2013 study in Medical Hypotheses which found trace amounts of lead, 'albeit levels were not clinically concerning', she says. Lacks key nutrients Both Suresh and Hobson say bone broth isn't a significant source of complete fibre or essential vitamins like B12, folate and iron. Therefore, Suresh says it's 'not a superfood' and should play just one part in a rich and balanced diet. How to best reap the health benefits of bone broth Suresh says that eating or drinking one cup of bone broth a few times each week may be beneficial when incorporated in a balanced diet, 'especially for individuals seeking joint support, gut health or increased hydration, such as older adults or post-operative patients'. A typical serving provides a light protein boost, hydration and potentially helpful amino acids, especially when paired with whole foods, she explains. These are her top pairing recommendations: Starchy carbohydrates such as lentils, brown rice or sweet potatoes complete the amino acid profile, and add fibre and B-vitamins. Lean proteins such as chicken breast, tofu or eggs enhance the total protein quality and satiety. Non-starchy vegetables such as spinach, carrots, kale and onions add fibre, vitamins A, K and C, and antioxidants. Fermented foods like miso, kimchi or kefir support the gut microbiota. Verdict: is bone broth healthy? 'Bone broth is very natural and comes from cooking bones for a long time so you get the health benefits that come from that, while stock cubes are ultra-processed and mainly consist of salt and flavourings,' Hobson says. Suresh agrees and says that bone broth (especially when homemade or from quality sources) is superior and healthier. FAQs Does bone broth help you lose belly fat? 'Bone broth won't directly 'burn' fat, but it's low in calories, can be satiating, and may help people reduce snacking thus reducing overall calorie intake,' Suresh explains. She says if eaten in place of processed snacks or creamy soups, it could indirectly support weight loss, but it can't target fat in specific areas like the abdomen. Does bone broth clear your bowels? The gelatin and glutamine may support the gut lining, especially in those with gut inflammation, Suresh explains. 'Anecdotally, some find it soothing for the digestive tract. However, it is not a laxative and, if anything, it may help to regulate rather than 'clear' the bowels.'
CNET
06-06-2025
- Health
- CNET
9 High-Protein Snacks When on the Go
Protein is important because it helps you build and maintain muscle. This is key, especially if you have certain fitness goals in mind. It also helps keep your immune system healthy, provides energy and keeps your metabolic functions in good shape. Many people want to increase their protein intake, but they aren't sure where to start. If you are always on the go and trying to balance many things in your life, you may not have the time to meal-prep or eat a complete meal, let alone protein. To make your life easier, it's helpful to have ready-made, protein-packed items that you can keep in your fridge or pantry. This way, you can just grab and go or add it to your plate when needed. Below are some ready-made protein snacks (including plant-based options) that will help keep you aligned with your wellness and fitness goals. Best high-protein snacks Bone broth Bone broth has become trendy in the wellness space for good reason. The broth is traditionally made by slow-simmering the bones and connective tissue of animals like chicken and beef for many hours. It consists of protein, collagen, minerals and other nutrients that may have some gut and health benefits. Although more research is needed to prove that bone broth is beneficial to the gut, there is some evidence that glutamine, an amino acid found in bone broth, could help with leaky gut. As you can imagine, not everyone has the time to make their own bone broth, but brands like Brodo and Kettle & Fire have made it easy to have bone broth accessible in your pantry closet. Some broths like Brodo come in an easy-to-open packet or a carton. You'll find bone broth labeled as chicken, beef, turkey or a combination so you can add it to your cooking, soups or, in some cases, warmed up straight out of a mug or bowl. It's an easy way to sneak in some protein and, depending on the amount you consume, you can get about 20 grams of protein per serving. $132 a box at Brodo $58 a box at Kettle & Fire High-protein smoothie packets If you like to get your protein in through smoothies but don't have the time to cut up fruit every day, you can pre-make them by chopping and freezing them ahead of time. If this is too much for your schedule, brands like Daily Harvest offer a subscription where you can receive a box of its frozen high-protein smoothie delivery on a weekly basis. Daily Harvest uses cups to hold different fruit and seed protein combinations (like Dark Chocolate Protein), which you can blend with your milk of choice later. These high-protein smoothies are 100% plant-based and organic. Daily Harvests uses pea protein in its high-protein smoothies, so you're guaranteed 20 grams of protein every time. $9.49 at Daily Harvest Cottage cheese You've probably seen the cottage cheese craze on TikTok -- where everyone seems to be sneaking it into different meals. Although cottage cheese may seem like a trendy diet food of the '90s, there's good reason to keep it in your fridge if you enjoy the curd-like snack. It is naturally high in protein (about 14 grams for a half-cup) and has casein, a slow-digesting protein. To up your protein intake, you can add cottage cheese to eggs, pancakes and pasta sauces or have it as-is and mix in your favorite fruits. You can try various brands from your local supermarket, like Good Culture, Breakstone's, Daisy and many others. $4.00 at Target $4.19 at Target $3.94 at Walmart Roasted edamame A popular plant-based snack is roasted edamame. However it can be an involved process making your own at home. One of my favorite brands, The Only Bean, sells roasted edamame in a variety of flavors (Buffalo, Sriracha, Salted), so you're sure to never get bored. A 1/3 cup of roasted edamame offers 14 grams of protein, and you can have it as a snack or to top your salads. Another plus is that it sells its beans in individual snack sizes or 4-ounce packets, so they're easy to keep in your pantry, desk drawer or gym bag. $29 at Amazon Beef jerky Beef jerky is a high-protein snack that you can keep in your pantry for those times when you need a quick snack while on the go. There are various brands of jerky out there, including Country Archer Provisions and Chomps, that keep their product sugar-free and without additives. Depending on the brand, one stick of beef jerky can have 8-12 grams of protein per serving. These brands and others will have beef, chicken and turkey options with different flavors. You can have these straight out of the bag or as individually wrapped sticks, which make it easy to transport. If you're vegetarian or vegan, brands like Beyond Meat and Primal Spirit also have plant-based options made out of mung bean protein and soy, respectively. Pair your jerky with other healthy options like cheese and fruit to make it a filling and complete snack. $25 at Amazon Hummus Hummus is made up of blended chickpeas, and one of the appealing things about this spread is that you can flavor it in a variety of ways. Traditionally, it's made with olive oil, tahini, lemon juice and salt. It's easy to make at home, but if you don't have a food processor or the time to make batches for the week, there are plenty of ready-made brands available at your local supermarket. Wellness editor Anna Gragert loves ithaca and Revolutionary Earthy's hummus options. For a complete snack, she pairs it with whole grain or seeded crackers. You can also pair it with your favorite cut vegetables like carrots if you are looking to increase your daily veggie quota as well. $6.00 at Stop & Shop High-protein overnight oats One of my favorite breakfasts is overnight oats. What's great about it is that you can flavor it however you want, including making it high-protein by adding in your favorite protein powder. Overnight oats are easy to make at home; all you need are old-fashioned oats, your milk of choice and a sweetener. If you're feeling creative, you can add toppings like chia seeds, yogurt or chocolate chips -- the options are endless. You mix it together in a mason jar and let it sit in your fridge overnight so you wake up to freshly made overnight oats. You can also purchase it ready-made in some delis or sign up for a subscription like Oats Over Night, which offers high-protein oatmeal packet options in the form of a shake that you just add milk to. One packet has 20 grams of protein, and you have many flavors to choose from, like dark chocolate, mint chocolate chip, cookies and cream and more. $60 at Oats Over Night Why is protein important? Protein is a pillar of our diets. It's essential for building bone, muscle and cartilage and repairing tissues. Protein also aids digestion and boosts your metabolism to help with weight loss. Nutritional guidelines say that the average adult should eat at least 0.8 to 1 gram of protein per kilogram of body weight. That means that a 200-pound person needs to consume 73 grams of protein each day to not be deficient. However, there's a difference between giving your body the baseline and enough to build muscle. If you're particularly active, you may benefit from a boost in protein. The average person probably already gets enough protein from their diet, assuming they don't have dietary restrictions. So while it's essential to ensure your body has the fuel it needs, experts say you don't need to become obsessed with your protein intake. If you're having difficulty meeting your protein goals, you can use CNET's visual guide to help you plan your meals. Always remember that protein needs will vary per individual, and a healthy balanced diet should include protein, fiber, carbohydrates, fats as well as vitamins and minerals.
