The bare bones broth cookbook : 125 gut-friendly recipes to heal, strengthen, and nourish the body

381 Pages·2016·10.08 MB·English

by  Harvey

CONTENTS
Foreword by Cate Shanahan, MD
Introduction
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PART ONE WHY BONE BROTH?
Chapter 1 FROM CULINARY CORNERSTONE
TO CONTEMPORARY CRAZE
Chapter 2 A NUTRITIONAL POWERHOUSE
Chapter 3 GETTING READY: BONE BROTH
101
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PART TWO THE RECIPES
Chapter 4 BROTHS & STOCKS
Chapter 5 SIPPING BROTHS & DRINKS
Chapter 6 EGGS & BREAKFAST
Chapter 7 SOUPS & STEWS
Chapter 8 MEAT
Chapter 9 SEAFOOD
Chapter 10 SIDES
Chapter 11 SAUCES & CONDIMENTS
Acknowledgments
Index
About the Author
Credits
Copyright
About the Publisher

FOREWORD
M
EAT COOKED ON THE BONE TO MAKE STOCK IS ONE OF THE FOUR PILLARS OF
WORLD CUISINE—FOODS THAT ARE ESSENTIAL TO HUMAN HEALTH BECAUSE OUR
GENES HAVE COME TO “EXPECT” THEM. BONE STOCK FORMS THE FOUNDATION OF
CULINARY TRADITIONS AROUND THE WORLD, AS YOU MAY HAVE NOTICED IF YOU
EVER TRAVELED TO THE KINDS OF PLACES THAT STILL HAVE TRADITIONAL STREET
BAZAARS WITH PUSH-CART VENDORS AND SIMPLE MOM-AND-POP EATERIES.
But here in America, and for most of my patients, making stock at home is a
completely foreign concept. You boil bones? They ask. In what? Why?
As I gladly tell anyone who asks, boiling collagen-rich bone and joint
materials in copious amounts of water (and a little acid from aromatic vegetables
or a splash of wine) for hours at a time allows us to extract special compounds
with powerful, almost magical growth-promoting properties. These compounds
have many names: proteoglycans, glycosaminoglycans, hyaluronans,
chondroitin. While their names may strain your tongue, their effects are soothing
for your body. Each of these compounds has been shown to play a vital role in
supporting your collagen, the glue that holds our cells together. Collagen-rich
skin, hair, nail, and joint tissues house special cells called fibroblasts, whose job
it is to make more collagen to replace the old, worn-out, frayed strands. While
we once thought that fibroblasts worked at their own pace regardless of what we
do in our lives, we now know that what we eat can help or hurt these cells.
Consuming bone stock has an effect similar to human growth hormone,
stimulating these critically important cells, convincing them to churn out
collagen at a faster pace. When our fibroblasts work harder, every other
collagenous tissue in the body grows faster. In this way, bone broth satisfies both
our palate and a deep physiologic need.
Of course you may be wondering: If this stuff is so important, why haven’t I
heard about it before?
Ah, but you have. Not necessarily about the bone stock itself, but you have
learned about the benefits of the various compounds contained in bone stock.
Have you ever heard about movie stars getting collagen injections? That
collagen is in broth. Have you seen any TV commercials about the drugs
orthopedic doctors can inject into arthritic knees? That’s hyaluronic acid, found
in broth. Did you catch that show where scientists use stem cells to grow a
replacement human ear grafted to the back of a mouse? That graft was made
possible by glycosaminoglycans and a proteoglycan matrix—which are found in
broth.
For bone stock to work best for you, you must take care to eat it under the
right set of nutritional circumstances. Many fast foods, snack foods, and even a
good portion of so-called health foods contain unhealthy oils that can negate the
benefits of broth. Consuming too many carbohydrates (more than about 100
grams a day) can also interfere with your hormones in ways that limit your
body’s ability to reap the rewards of broth. So it’s not just a matter of getting
stock in, it’s also a matter of keeping interfering substances out. And when you
can accomplish both, your body will reward you in spades.
These rewards are widely embraced in the sports world. I work with Tim
DiFrancesco, the LA Lakers’ Head Strength and Conditioning Coach, on guiding
the team’s nutrition program. When we began working together, Tim’s goal was
to optimize players’ diets everywhere they went: at the training facility, on the
planes, in the hotels, and before and after games. Optimization involved
consuming bone broth and eliminating the foods that inhibit its effects (starch,
sugar, and unhealthy oils).
As soon as the team began to follow the nutrition plan, we witnessed
dramatic results. Athletes who suffered inevitable in-season injuries were
recovering in a fraction of the time they used to take to heal and get back on the
court. As reported in the media, Metta World Peace injured his knee and needed
arthroscopic surgery. He was back on the court after twelve days, with the usual
recovery time being around six weeks. Another player who had knee pain started
drinking stock every day and within two months the pain that had plagued him
for years was gone. Dwight Howard of the Houston Rockets developed a
cartilage tear in his right shoulder and was scheduled for surgery once the season
ended. But the surgery was canceled because, during the season and in spite of
all the pounding on his joint and lack of sleep, the tear miraculously repaired
itself.
As I write this, I am receiving calls from a number of former patients. One of
them, I’ll call her Lynda, reports that her knee pain has improved and she’s lost
fifty-nine pounds. Because of this, she’s able to exercise more regularly than at
any point in her life since high school. Her “diet” secret? Regular chicken soup
consumption.
Lynda is one of the lucky ones. She grew up visiting her grandmother’s
house, and her grandmother had grown up in a time when the duties of the
kitchen were undertaken as though they had vital consequence—and she always
had a pot of stock on the stove. Thanks to those early lessons, Lynda intuitively
related her grandmother’s longevity and vitality to the time and care she spent
cooking foods from scratch. So when I told Lynda that there was something she
could do on her own to regain mobility, but it involved this thing called bone
stock, she knew exactly what to do. Not all of my patients are lucky enough to
have had a soup-making grandmother as a role model!
And that’s where Kate and Ryan’s recipes come in. When the Harveys
reached out to me saying they were writing a cookbook focused specifically on
making and cooking with stock, my immediate thought was, “Finally!” Because
one of the most common questions I get after people dive in and start making
stock is “What do I do with it?”
Now you have the answer.
—Cate Shanahan, MD
INTRODUCTION
B
ONE BROTH IS ONE OF THE TRENDIEST FOODS AND HOTTEST TOPICS IN TODAY’S
CULINARY AND HEALTH-FOOD CIRCLES. IT’S BEEN THE TALK OF THE TOWN IN NEW
YORK, WHERE CHEF MARCO CANORA STARTED SELLING IT OUT OF A WALK-UP
WINDOW; IT’S MADE ITS WAY ONTO MENUS AT THE HIPPEST RESTAURANTS IN LOS
ANGELES; AND WHEN KANSAS CITY BOASTS ITS OWN BROTH BAR, YOU KNOW THINGS
ARE SERIOUS. BUT WHILE ITS POPULARITY IS EVIDENT, WHAT’S A LITTLE LESS CLEAR
IS JUST WHAT BONE BROTH IS, EXACTLY. AN INGREDIENT? A BEVERAGE? A SOUP? A
HEALTH-FOOD ELIXIR? THE TRUTH IS, BONE BROTH IS ALL OF THESE THINGS, AND
MORE.
When people ask us why we launched our artisanal, small-batch broth
business—Bare Bones Broth Company—it’s tough to summarize all of the
reasons in one simple answer. On one hand, we wanted to create a nutrient-rich
alternative to the salty, preservative-laden bouillons and stocks you’ll find lining
most supermarket shelves. On the other hand, we also hoped to revive culinary
interest in cooking with real bone broth by showing everyone just how delicious
it is when you make it the traditional way. We started our company because we
believe that real food can be sustainable food when you choose to use the whole
animal instead of handpicking its most desirable parts and discarding the rest.
We set up shop because we wanted to make food that is simultaneously clean
and convenient. Bare Bones also came about because we swear by using food as
medicine, and we believe in educating and empowering people to make better
nutritional decisions. In short, we are driven to show people how they can use