Bone Broth Breakthrough - Transform Your Body with Bone Broth Protein, the Ultimate Food to Support...

Dr.JoshAxe

BONEBROTHBREAKTHROUGH

Nopartofthispublicationmaybereproducedordistributedinanyformofbyanymeans,electronicormechanical,orstoredinadatabaseorretrievalsystem,withoutpriorwrittenpermissionfromthepublisher.AllinquiriesshouldbeaddressedtoAxeWellnessat

help@draxe.com.

Visitourwebsiteatwww.BoneBrothProtein.com.

ISBN-13:978-0-692-67657-8

Coverphotographyanddesign:AllisonBrochey

PrintedintheUSA

NOTICETOREADER

Thisbookisnotintendedtoprovidemedicaladviceortotaketheplaceofmedicaladviceandtreatmentfromyourpersonal

physician.Readersareadvisedtoconsulttheirdoctorsorqualifiedhealthprofessionalsregardingspecifichealthquestions.Neitherthepublishernortheauthortakesresponsibilityforpossiblehealthconsequencesofanypersonreadingorfollowingtheinformationinthisbook.Allreaders,especiallythosetakingprescriptionorover-the-countermedications,shouldconsulttheirphysiciansbefore

beginninganynutritionorsupplementprogram.

†ThesestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.Thisproductisnotintendedtodiagnose,treat,cure

orpreventanydisease.

help@draxe.com

www.BoneBrothProtein.com

CONTENTS6|ABOUTDR.J OSHAXE

8|CHAPTER1BONEBROTHISNOTHYPE:IT’SABIGHELP

16|CHAPTER2BONEBROTH&COLLAGENBYTHENUMBERS

20|CHAPTER36REASONSTOCONSUMEBONEBROTHEVERYDAY

28|CHAPTER4HOWTOMAKEAGREATBONEBROTH

32|CHAPTER5BONEBROTHPROTEINPOWDER

38|CHAPTER6BONEBROTHBODYCHALLENGE

3- DayBurst3- DayC leanse7- DayChallenge

30- DayTransformation

52|CHAPTER7BONEBROTHRECIPESBreakfasts/ Smoothies

MainDishes( Soups,CrockpotMeals,Etc.)SnacksandBars

Desserts

149|RECIPEINDEX

6|ABOUTDR.JOSHAXE

8|CHAPTER1BONEBROTHISNOTHYPE:IT’SABIGHELP

16|CHAPTER2BONEBROTH&COLLAGENBYTHENUMBERS

20|CHAPTER36REASONSTOCONSUMEBONEBROTHEVERYDAY

28|CHAPTER4HOWTOMAKEAGREATBONEBROTH

32|CHAPTER5BONEBROTHPROTEINPOWDER

38|CHAPTER6BONEBROTHBODYCHALLENGE

3-DayBurst3-DayCleanse7-DayChallenge

30-DayTransformation

52|CHAPTER7BONEBROTHRECIPESBreakfasts/Smoothies

MainDishes(Soups,CrockpotMeals,Etc.)SnacksandBars

Desserts

149|RECIPEINDEX

ABOUTDR.J OSHAXEDr.JoshAxe,DNM,DC,CNS,isadoctorofnaturalmedicine,doctorofchiropracticandclinicalnutritionistwithapassiontohelppeoplegetwellusingfoodasmedicineandoperatesoneoftheworldslargestnaturalhealthwebsites:www.DrAxe.com.

He is the author of the groundbreaking health book EatDirt,whichuncoversthehiddencausesandcuresofleakygutsyndrome.Dr.Axeisanexpertindigestivehealth,functionalmedicine,naturalremediesanddietarystrategiesforhealing.Hehasbeenfeaturedonmanytelevisionshows,includingtheDr.OzShow,CBSandNBC,andhashisownEatDirtprogramrunningonselectPBSTVstations.

Dr.Axefoundedoneofthelargestfunctionalmedicineclinicsintheworld,inNashville,TN,andhasbeenaphysicianformanyprofessionalathletes.

DrAxe.comisoneofthemostvisitedwebsitesworldwideforhealthyrecipes,herbalremedies,nutritionandfitnessadvice,essentialoils,andnaturalsupplements.

www.DrAxe.com

CHAPTER1BONEBROTHISNOTHYPE:

IT’SABIGHELP

BOOSTYOURBODYWITHBONEBROTH’SNUTRITIONBonebrothcouldbecalled“nature’smultivitamin.”Howso?It’spackedwith:

•Over19easy- to- absorb,essentialandnon- essentialaminoacids(thebuildingblocksofproteins)•Collagen/gelatin,whichhelpsformconnectivetissue•Nutrientsthatsupportdigestivefunctions,immunityandbrainhealth†

Didyougetthat?Itliterallyboostseverypartofyourbody,fromyourguttoyourbrain,fromyourmusclestoyourligaments.

It’s also relatively low in calories, yet very high inmineralsandotherchemicalcompoundsthatmanypeoplelack.ɐ ere’snodoubtthatbonebrothmakesagreateverydayadditiontoyourdiet.

THETOP6BONEBROTHNUTRIENTS

1.GLYCOSAMINOGLYCANS

Glycosaminoglycans (GAGs) have the primary role ofmaintainingandsupportingcollagenandelastinthattakeupthespacesbetweenbonesandvariousfibers.GAGsaresupportivefordigestivehealthsincetheyhelprestoretheintestinallining,whichiswhyadeficiencyinthesenutrientshasbeenlinkedtodigestivechallenges.†1

Several importantGAGsare found inbonebroth, includingglucosamine,hyaluronicacidandchondroitinsulfate.

2.GLUCOSAMINE

ɐ erearetwomaintypesofnaturallyoccurringglucosamine:hydrochlorideandsulfate.Bothhelpkeepuptheintegrityofcartilage,which is the rubberysubstancewithin joints thatactslikeanaturalcushion.Studiesshowthatglucosaminecanbecomedepletedaswegetolder,sosupplementsareoftenusedtosupportjointhealth.†

Aneasyandrelativelyinexpensivewaytoobtainglucosaminenaturally is from drinking more bone broth, which helpssupport cartilage health, acting as an alternative to priceyglucosaminesupplements.2Consumingmoreglucosaminecanhelpsupportjointhealth,flexibilityandcomfort.†

11† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.

5.MINERALSANDELECTROLYTES

Bonebrothprovidesessentialminerals,includingelectrolytes,all delivered in an easy- to- absorb form. Electrolytes foundwithinbonebrothincludecalcium,magnesiumandpotassium(nottomentionmanyotherminerals,suchasphosphorus),whichareimportantforsupportinghealthycirculation,bonedensity,nerve- signalingfunctions,hearthealthanddigestivehealth.Whenaddedsodiumlevelsarekeptlow,bonebroth

3.HYALURONICACID

Found throughout connective, epithelial (skin) and neuraltissues, hyaluronic acid contributes to cell proliferation,differentiationandmitigation,allowingourcellstoperformvarious functions throughout the body as needed. It offerssupportformultipleskintypesandpromoteshealthyaging,cellrejuvenationandskinfirmness.†3

4.CHONDROITINSULFATE

Chondroitinsulfateisabeneficialglycosaminoglycanfoundinthecartilagewithinthejointsofallanimals.It’softenusedtosupport jointhealthandcomfort,especially incombinationwithglucosamine.

Studies have found that supplementing with chondroitinsupports healthy inflammation response as well ascardiovascularhealth,bonehealth, skinhealthandhealthycholesterollevels.†4

6.COLLAGEN

Collagen is the main structural protein found within thehumanbody that helps form connective tissue and “seals”theprotectiveliningofthegastrointestinaltract.It’salsothegel- like,smoothstructure thatcoversandholdsourbonestogether,allowingustoglideandmovefreely.

Irritationwithin thegut impairsnormaldigestive functionsandcausespermeability, allowingparticles topass into thebloodstream,knownasleakygut.†

As a rich source of gelatin, bone broth protects and sealsthemucosalliningoftheGItract,whichmeansitimprovesnutrientabsorptionandalsohelpskeepparticlesfromleachingoutwheretheyshouldn’tbe.

Asacomplexprotein,collagencontainsawhopping19aminoacids,withamixofbothnon- essential(alsocalledconditional)and essential types.Many of the amino acids foundwithincollagenmust be obtained from our diets since our bodiescannotmakethemontheirown.†

containsanidealbalanceofsodiumandpotassiumtosupportcellularhealthandefficiency.†

† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.

AMINOACIDSINCOLLAGENHerearethekeyaminoacidsfoundincollagen:

GLUTAMINE

• Glutaminesupportsthebodyinthemaintenanceofhealthymuscletissueduringandafterperiodsofexercise,andithelpswithmuscularfatigue.†

• Researchshowsthatglutaminesupportsdigestivehealth,healthyimmunesystemresponseandenergylevels.†6

• Italsoprovides“fuel”toourcellsandsupportsahealthyintestinallining.†

• Itsupportssynthesisofglutathione,oneofthebody’smostpowerfulantioxidants.†

PROLINE

• Proline,whichisthechiefcomponentofcollagen,isessentialforbuildingintegrityforhealthyskin,hairandnails.†

• Itisalsoessentialforbuildingthegutliningandfacilitatingdigestivefunction,yetmostpeoplearelackingthisaminoacidintheirdietsbecausetheydon’tconsumeorganmeatsorbonebrothonaregularbasis.†

• Proline is needed for tissue repairwithin the joints andarteries.Inaddition,ithelpssupporthealthybloodpressurelevels.†

• Asakeycomponentofcollagenfoundwithinjoints,prolinebuffersourbodiesfromtheeffectsofvibrationorshockandhelpsusholdontovaluablecartilageaswegetolder.†5

• ɐ is amiono acid also supports healthy cardiovascularfunction.†

ARGININE

• Arginine breaks down into nitric oxide within thebody,which isan importantcompoundforarterialandcardiovascularhealth.†8

• Nitric oxideallows forbetter vasodilation,meaning thewidening of arteries and relaxation ofmuscle cells andbloodvesselsthatallowsforbettercirculation.†

• Argininealsohelpsthebodymakemoreproteinfromotheraminoacids,whichisimportantforrepairingmuscletissue,promotingnormalwoundhealing,sparingtissuewasting,boostingthemetabolismandaidinginpropergrowthanddevelopment.†

GLYCINE

• Approximatelyone- thirdoftheproteinfoundincollagenisglycine.†

• Oneofglycine’smostimportantrolesishelpingtoformmuscletissuebyconvertingglucoseintousableenergythatfeedsmusclecells.†

• ɐ isaminoacidisfoundinhighquantitiesinmuscles,theskinandvarioustissues.†

• Researchshowsglycinehas importantroles indigestionandcentralnervoussystemfunction.†7

• Glycinepromotesdetoxificationandcleansing.†

CHAPTER2BONEBROTH&COLLAGEN

BYTHENUMBERS

BEEFBONEBROTH• Beefbrothisoneoftherichest,mostsavoryandnutrient-packedbonebrothsandishighintype1andtype3collagen(seenextpage).

• Oftenit’smadeusingveggies,herbsandspices,includinggarlic,celery,carrots,onionsandevenapplecider.

• It'shighinbonemarrowandaminoacids,especiallywhenyouincludesomelargerbonesthatcontainahighamountofcartilageandcollagen.

CHICKENANDTURKEYBONEBROTH• You’ve likelyhadchickensouporbrothmany times inyourlife,butthehomemadeversionisfarsuperiortoanycannedvariety.

• Manyhomemadechickenbrothsaremadeusingchickenfeet,knuckles,skin,gibletsorotherorganparts,whicharehighinhealthyfattyacidsandtype2collagen.

FISHBONEBROTH• Fishbonebrothhasbeenused inAsia for thousandsofyears.

• ɐ ebrothmadefromfishtendstobemilderandlighter,sincethebonesaresmaller.

• Fishstockisagreatadditiontosoups,stewsandnoodledishes.

• It’s a great source of iodine, calcium, amino acids andhealthyfats(especiallywhenyouusewild- caughtfish).

• ɐ isbrothisagoodalternativetochickenorbeefstocksifyoudon’teatmeatorhaveeasieraccesstowholefish.

Meanwhile,thereareatleast16typesofcollagenwithinthehumanbody,but80to90percentofthecollagenconsistsoftypes1,2and3.9

TYPE1• ɐ emostabundantandstrongesttypeofcollagenwithinthehumanbodyistype1.

• It's made of eosinophilic fibersand found in tendons,ligaments,bone,thedermis(skin)andvariousorgans.

• Type1collagen isusedto formbonesandsupportwoundhealingsinceit’sextrastrongandcapableofbeingstretchedwithouttearing.†

TYPE2• Cartilagewithin our joints ismainly composed of type2collagen,theprimaryproteinfoundinourconnectivetissues.

• Researchers at Harvard’s Beth Israel Deaconess MedicalCenter in Boston found that supplementing with type 2collagensupportshealthyinflammationresponse.†10

• Otherstudieshavefoundthatpeoplewhosupplementtheirdietswithtype2collagenshowsignificantenhancementsindailyactivitiesandageneralimprovementintheirqualityoflife.†11

• Type2collagen isprimarily found inchickenand turkeybrothandisalsothebestforrepairingandsealingthegutlining.†

• Ifyouwanttosupportdigestiveandimmunesystemhealth,makesureyougettype2collageninyourdailydiet.†

TYPE3• Type3collagenisamajorcomponentoftheextracellularmatrixthatmakesupourorgansandskin.

• Ithelpsgiveskinitselasticityandfirmness,plusformsourbloodvesselsandtissuewithintheheart.†

CHAPTER36REASONSTOCONSUMEBONEBROTHEVERYDAY

In onewayor another, just aboutevery culture throughouthistoryhasusedaformofbonebrothtoimprovehealthandsupportahealthyimmunesystem.InancientChina,forexample,gelatinwasprizedasanaturalwaytomaintainmusclestrength,bone density and ease ofmovement into older age, since itprotectsjoints,bonesandmuscletissuefromdamage.†12

Ourancestorsvaluedbonebrothasa“nose- to- tail”approachtousingallpartsofananimal, including thebonemarrowand skin that are often discarded today. Using these partswasaninexpensive,convenientwaytoobtainanabundanceofminerals,proteinsandothernutrientswhilealsoflavoringrecipesandavoidingwaste.

AccordingtoareportintheNewYorkTimes,manyyearsagopeoplemadebonebrothbydroppingfire-heatedrocksintothestomachsofwhateveranimalstheymanagedtokill.Yearslater,withtheinventionofstovesandpots,bonebrothbecameeasierthanevertomakeandturnedintoa“stapleinvirtuallyeverycorneroftheculinaryworld.”13

Althoughanimalligaments,jointsandbonesmightnotseemveryappealingtoeat,theyarehighlynutritiouspartsoftheanimalthathold ingredientsnotreadilyavailable inmusclemeatorplantfoods.ɐ roughouthistory,bonebrothwassippedonnotonlybecauseitwascomforting,butalsobecauseitwassaid tohelpcalmthenerves, improveenergyandpromotehealthyaging.†

Up until recently,Western culture hasmostly ignored thebenefitsoftraditionalbonebroths.Manypeoplearehesitanttoconsumeanimalpartsotherthanmeatortocookwithbones,marrowandcartilage.Luckily,todaymoreemphasisisbeingplacedontheimportanceofobtainingnutrientsnaturally,ratherthanturningtosyntheticsupplements.Bonebrothismakingahugecomebackandisevenbeingcalleda“superfood.”

Over thepastcentury,moreandmore researchhasshownus that overall health highly depends on the state of themicrobiome,orthemixofmicroorganismslivingwithinourintestinaltract.Mostsystems,ifnoteverysystem,ofthebodyareinterrelatedtothehealthofourgut,whichisdependentonthestateofourmicrobiome.ɐ at’sbecauseanunbalancedratioof bad- to- good bacteria, fungus, yeast andmicrobes livingwithinthegutaltershowtheimmunesystemworks.†

Infact,averylargepercentageofourimmunesystemactivity—about70to80percent—actuallyresidesinthedigestivetract,whichholdstrillionsofbacteriaandothermicrobesthataffectnearlyeverybodilyfunctioninonewayoranother.

Becauseit’schock- fullofnutrientsandeasytodigest(evenforpeoplewithcompromisedguthealth),bonebrothplaysamajorroleinmanyprogramsdesignedtohelpsupportdigestivefunctionsandnutrientabsorption,aswellastorestoreintegrityofthegutlining.ɐ isincludestheGAPSDiet,theMaker’sDiet,theBoneBrothDietandothercleansing,fastingorimmunesupportprograms.†

Byregularlydrinkingbonebrothorusingitinrecipes,youhelppromotehealthygutintegritywhilereducingpermeabilityandinflammation.Herearethesixmajorbenefitsofbonebroth.†

1.PROTECTSJ OINTS†Bonebrothisoneofworld’sbestsourcesofnaturalcollagen,theproteinfoundinanimals—intheirbones,skin,cartilage,ligaments,tendonsandbonemarrow.Aswegetolder,ourjoints naturally experiencewear- and- tear, andwe becomelessflexible.

Whydoesthatmatter?Asweage,cartilagediminishesasitgetsattackedbyantibodies(age- relateddegradationofjointcartilage).Asbonebrothsimmers,collagenfromtheanimalpartsleachesintothebrothandbecomesreadilyabsorbabletohelprestorecartilage.

Oneof themost valuable componentsof bonebroth is theproteingelatin,whichactslikeasoftcushionbetweenbonesthathelpsthem“glide”withoutfriction.Gelatinalsoprovidesuswithbuildingblocksthatareneededtoformandmaintainstrong bones, helping take pressure offof aging joints andsupportinghealthybonemineraldensity.†

Research done by the Department of Nutrition and SportsNutrition for Athletics at Penn State University found thatwhenathletessupplementedwithcollagenoverthecourseof

6BENEFITSOFBONEBROTH

24weeks, themajorityshowedsignificantimprovements injointcomfortandadecreaseinfactorsthatnegativelyimpactedathleticperformance.†14

2.BENEFITSTHEGUT†Studiesshowthatgelatinisbeneficialforrestoringstrengthofthegutliningandfightingfoodsensitivities(suchastowheatordairy),helpingwiththegrowthofprobiotics(“goodbacteria”)inthegutandsupportinghealthyinflammationlevelsinthedigestivetract.AreportpublishedintheJournalofClinicalGastroenterology found that gelatin effectivelysupportsintestinalhealthandintegrity.†15

Bone broth is easily digested and soothing to the digestivesystem,unlikemanyotherfoodsthatcanbedifficulttofullybreakdown.Afterall,afoodisreallyonlyusefulifwehavethemeansofabsorbingitsnutrients.

Studies have found that in individuals with digestiveimbalances,serumconcentrationsofcollagenaredecreased.16BecausetheaminoacidsincollagenbuildthetissuethatlinesthecolonandentireGItract, supplementingwithcollagencansupporthealthydigestivefunction.†

3.MAINTAINSHEALTHYSKIN†Collagenhelpsformelastinandothercompoundswithinskinthat are responsible for maintaining skin’s youthful tone,textureandappearance.Collagenintegrityisaccreditedwithhelpingreducethevisiblesignsofwrinkles,decreasingpuffinessandfightingvariousothersignsofaging.Manypeoplereportadecreaseincellulitewhenconsumingfoodsandsupplementscontainingcollagen.Why?Becausecelluliteformsduetoalackofconnectivetissue,causingskintoloseitsfirmtone.†

Double- blind, placebo- controlled studies investigating theage- defendingpropertiesofcollagenfoundthat2.5–5gramsofcollagenhydrolysate(CH)usedamongwomenaged35–55oncedailyforeightweekssupportedskinelasticity,skinmoisture,transepidermalwaterloss(dryness)andskinroughness.

Attheendofonlyfourweeks,thoseusingcollagenshowedastatisticallysignificantimprovement incomparison to thoseusing a placebo with regard to skin moisture and skinevaporation,plusnoticeabledecreasesinsignsofacceleratedaging,allwithlittletonosideeffects.†17

4.SUPPORTSIMMUNESYSTEMFUNCTION†

Oneofthebestthingsaboutbonebrothisitsgutsupportivebenefits,whichasdescribedpreviouslyhaveaholisticeffectonthebodyandsupporthealthyimmunesystemfunction.†

Leakygutoccurswhenundigestedparticlesfromfoodsseepthroughtinyopeningsintheweakenedintestinalliningandenterthebloodstream,wheretheimmunesystemdetectsthemand becomes hyperactive. ɐ is increases inflammationandleadstodysfunctionsallover,astheimmunesystemreleaseshigh levels of antibodies that cause an autoimmune- likeresponseandattackshealthytissue.†

Bonebrothisoneofthemostbeneficialfoodstoconsumetorestore gut health and, therefore, support immune systemfunctionandhealthyinflammationresponse.Collagen/gelatinandtheaminoacidsproline,glutamineandargininehelpsealtheseopeningsinthegutliningandsupportgutintegrity.

Traditionallymadebonebrothsarebelievedtosupporthealthyinflammatoryresponseandnormalimmunesystemfunction.18

Bonebrothcanevenpromotehealthysleep,boostenergyduringthedayandsupportahealthymood.†

5.BOOSTSDETOXIFICATION†TodayintheWesternworld,theaveragepersonisexposedtoanarrayofenvironmentaltoxins,pesticides,artificialingredientsandchemicalsofallsorts.Whilethehumanbodyhasitsownmeansofdetoxifyingitselffromheavymetalsandothertoxicexposures,itoftenhasahardtimekeepingupwhenfloodedwithanoverwhelmingamountofchemicals.

Bonebrothisconsideredapowerfuldetoxificationagentsinceithelps thedigestivesystemexpelwasteandpromotes theliver’sabilitytoremovetoxins,helpsmaintaintissueintegrityandimprovesthebody’suseofantioxidants.† Bonebrothalsocontainspotassiumandglycine,whichsupportbothcellularandliverdetoxification.†

Someofthewaysinwhichbonebrothboostsdetoxificationisbysupplyingsulfur(especiallywhenyouaddveggies,garlicandherbstoyourbroth)andglutathione,whichisaphase2detoxificationagentthatlowersoxidativestress.

StanfordUniversity’sMedicinePreventativeResearchCenterfoundthatglutathionehelpswitheliminationof fat- solublecompounds,especiallyheavymetals likemercuryand lead.Italsobooststheabsorptionofvariousnutrients,theuseofantioxidantsandliver- cleansingfunctions.†19

Bonebrothalsoincreasesintakeofessentialminerals,whichactlikechelatorstoremovetoxinsbystoppingheavymetalsfromattachingtomineralreceptorsites.

6.AIDSTHEMETABOLISMANDPROMOTESANABOLISM†

Bonebrothisagreatwaytoobtainmoreglutathione,whichstudies show plays important roles in antioxidant defense,nutrient metabolism and regulation of cellular events. A2004studypublishedintheJournalofNutritionstatedthatglutathione’s roles and benefitsinclude regulating geneexpressions, DNA and protein synthesis, cell proliferationandapoptosis,signaltransduction,cytokineproductionandimmuneresponses.†20

Aminoacidsfoundinbonebrothhavenumerousmetabolicroles,includingbuildingandrepairingmuscletissue,supportingbonemineral density, boostingnutrient absorptionand synthesis,andmaintainingmuscleandconnectivetissuehealth.

Glycine foundwithin collagen helps formmuscle tissue byconvertingglucoseintousableenergy,plusitslowscartilage,tissueandmusclelossassociatedwithagingbyimprovingthebody’suseofantioxidants.Studieshaverevealedthatglycineprotectsskeletalmusclelossandstopstheexpressionofgenesassociatedwithage- relatedmuscleproteinbreakdown.†21

Glutamineisanotheraminoacidthat’simportantforahealthymetabolism, since it helps us maintain energy by sendingnutrients,includingnitrogen,toourcells.Argininealsohasthe role of breaking down nitric oxide that helps improvecirculationandsendsbloodandnutrientstocellsthroughoutthebody,improvingmuscleandtissueintegrityandpromotingnormalwoundhealing.†

CHAPTER4HOWTOMAKEAGREAT

BONEBROTH

ɐ ereareafewimportantbasicstoconsiderwhenmakingagreatbonebroth.First,whileanimalcomponentsandwateralonecanmakeasimpleandhealthybroth,combiningitallwithsomeselectvegetables,herbsandspicesappearstohaveasynergisticeffect,workingtogethertobemorebeneficialthaneitheralone.

Speed- wise, it’s easy to simply use the animal carcass andbones,butforadditionalcollagenandgelatinbenefits,considerusingpartsincludingchickenfeetandneck.Nomatterwhatanimalyoudecidetobaseyourbonebrothon,however,fromchickentocowtolambtofish,makesurethatit’sasfreeofchemicalsaspossible.

ɐ eessential ingredientsofasolidbonebroth,accordingtobestsellingauthorSallyFallon,co- founderoftheWestonA.PriceFoundation,arebones,fat,meat,vegetablesandwater.

Ifyou’remakingbeefbrothorlambbroth,youshouldbrownthemeatbeforeputtingitintoastockpot.Fishandpoultry,meanwhile,arefinetoputinapotwithoutbrowningfirst.ɐ enyousimplyaddabitofapplecidervinegartoyourpottohelpdrawthemineralsfromthebones.

Foraddednutrientsandflavor,Isuggestusingseasalt,carrots,onionsandceleryalongwithparsley(orevenbetter,HerbesdeProvence).Toreceiveadditionalmultisystemicbenefits,addginger,turmericandothertastypowerfulherbs.

Asyoucansee,theoptionsaboundforbonebroth.Youcanusedifferentanimalsasthebase,makesimpleormorecomplexversions,choosedifferentflavoringingredientsorevenchoosetheconvenientoptionofaready- to-mixbonebrothproteinpowder.

Choosealargepotforthestovetoporacrockpot.Placethebonesintothepotorcrockpotandcoverwithwater.(Ifyou’remakingbeeforlambbroth,youshouldbrownthemeatbeforeputting it intoastockpot.Fishandpoultry,includingchickenfeetandtheneck,arefinetoputinapotwithoutbrowningfirst.)Makesureyouleaveplentyofroomforwatertoboil.

Addtwotablespoonsofapplecidervinegartothewaterpriortocooking.ɐ ishelpspulloutimportantnutrientsfromthebones.

Heatslowly,bringingittoaboilandthenreducingtheheattoasimmerforatleastsixhours.Skimoffthefatontopasitarises.

Now,whilesixhoursistheminimumtimetoextractthosevaluablenutrientsfromthebones,chickenbonescan cook for 24 hours and beef bones can cook for48hours. (Fishstock,usingthebonesandthehead,requirestheleastamountoftime,andsometimes1–2hoursisadequate.)Overall,alowtemperatureandlongcookingtimearenecessaryinordertofirstpreserveandthenfullyextractthenutrientsinandaroundthebones.

Youcanalsoaddinvegetables,suchasonions,garlic,carrots and celery, for added nutrient value. Forstandardflavor,addherbsandspices,suchasparsleyorHerbesdeProvence.Foranadditionalkick(andmorehealthbenefits),consideraddinggingerandturmeric.

Removefromtheheatandletitcoolslightly.Discardsolidsandstraintheremainderinabowlthroughacolander.

Letthebrothcooltoroomtemperature,coverandchill.Usewithinaweekorfreezeforuptothreemonths.

CHAPTER5BONEBROTHPROTEIN

POWDER

5BIGBENEFITSOFBONEBROTHPROTEIN†

SavesYouTime—BoneBrothProtein iseasier thanmakingbonebrothyourselfathome,notasmessyandwillgivebacktimetoyouralreadybusyschedule.

SuperCost-Effective—Ifyougooutandpurchaseacontainerorjarofbonebrothliquidfromaretaileroryourlocalfarmersmarket,youwillpayanaverageof$5.50perservingversuspayingonly$2.25perservingofBoneBrothProtein.Yousavetwiceasmuch!

PackedwithProtein—With20gramsofhigh- quality,easilydigestibleproteinperserving,BoneBrothProteinisafantasticwaytohelpyouandyourfamilymeetyourdailyproteinrequirements.†

Superior Protein — Many people find that proteinpowderscanbedifficulttodigest.Forthosewithdairyoreggsensitivities,whey,caseinandeggwhiteproteincancausedigestiveandotherissues,ascanbrownriceandpeaproteinforthosewhodon’tdigestgrainsorlegumeswell.†

Diet and Gut- Friendly— If you’re following a gut-supportive diet, leaky gut diet, elimination diet,gluten- freediet,low- carbohydratedietorarealfooddiet,thisistheperfectproteinpowderforyou.BoneBrothProteinishighinprolineandglutamine,whichareaminoacidsthatsupportthedigestivesystem.†

8GREATWAYSTOUSEBONEBROTHPROTEIN

SMOOTHIESAddonescoopofBoneBrothProtein(vanillaor

chocolate)toyoursmoothieeverymorningforanadded20gramsofgut- friendly

protein.†

FOODBARSANDPROTEINSNACKSMakeyourown

homemadeproteinbarsthataregreatsnacksforthewholefamilyandawaytostayhealthywhile

traveling.†

CROCKPOTANDSOUPRECIPES

UsePureorTurmericBoneBrothProteinasadirectreplacementforbonebrothandadditionallyseasonwithseasalt,parsleyandgarlic.

ANCIENTGRAINSUsewithquinoa,riceandoatstocreateasuper-grainwithabalancedaminoacidprofileof20gramsofbody- buildingproteinperserving.†

NATURALHEALTHSUPPLEMENT

UseBoneBrothProteinasasupplementfor

healthyjoints,skin,hair,guthealthandimmune

support.†

HEALTHYDESSERTSWanttosupportyourmetabolismandaddproteintoyourdessert?Addproteinandgut-friendlynutrientstodesserts,suchashigh-proteincookiesandproteinpuddings.†

WORKOUTMEALSMixBoneBrothProteindirectlyinwaterorwithdairy,almondorcashewmilkplusfruitforpre-

workoutandpost- workoutsnackstoaidrecovery,metabolismandmuscle

support.†

BONEBROTHCLEANSEMixBoneBrothProteinindailysmoothiesandjuicesforaneffectivefull- bodycleanse(duetoitshighlevelsof

glycineandpotassium).Seethenextchapterforatransformationalcleansingprogram.†

CHAPTER6BONEBROTHBODY

CHALLENGE

BONEBROTHBODYCHALLENGE!FOURPLANS.CHOOSEYOURS.

3- DAYBONEBROTHBURST• Daily,consume4–6servingsofbonebroth*exclusivelyforthreedays—eachservingshouldbeeither12ouncesofhomemadebonebrothoronescoopofBoneBrothProtein(Pureand/orTurmericvariety)mixedin12ouncesofwater,sippedslowly.

• Ifyouencounteradditionalthirst,drinkonlyunsweetenedherbalinfusions,teaorwater.

3- DAYBONEBROTHCLEANSE• ConsumeoneservingofbonebrothorBoneBrothProteinforbreakfast.

• Consumeabonebrothsmoothieforlunchanddinner.• Whenthirsty,consumeonlyunsweetenedherbalinfusions,teaorwater.

7- DAYBONEBROTHCHALLENGE**• Prepareandconsumethreerecipesperday.• Choosefrombreakfast/ smoothies,snacksormaindishes.• Whenthirsty,consumeonlyunsweetenedherbalinfusions,teaorwater.

30- DAYBONEBROTHTRANSFORMATION**• 8a.m.breakfast:consumeeitheraBoneBrothProteinsmoothie,oneservingofbonebrothorBoneBrothProteinmixedinwater.

• 12p.m.lunch:consumeeitherabonebrothmaindishorabonebrothsnackbar.

• 6p.m.dinner:consumeabonebrothmaindish.• Dessert:havetwobonebrothdessertseachweek.

Note:Allreaders,especiallythosetakingprescriptionorover- the- countermedications,shouldconsulttheirphysiciansbeforebeginninganynutritionorsupplementprogram.

3- DAYBONEBROTHCLEANSE

DAY1Breakfast12ouncesbonebrothoroneservingofBoneBrothProtein(PureorTurmeric)mixedinwateroralmondmilk

LunchBoneBrothBlueberryProteinShake(seerecipeonpage57)

DinnerMochaFudgeSmoothie(seerecipeonpage65)

LunchGreenDetoxSmoothie(seerecipeonpage65)

DinnerPumpkinPieSmoothie(seerecipeonpage58)

LunchStrawberryCoconutSmoothie(seerecipeonpage70)

DinnerCarrotGingerSmoothie(seerecipeonpage60)

7- DAYBONEBROTHCHALLENGE

MONDAY TUESDAY WEDNESDAY

StrawberryCoconutSmoothie

ButternutBisque

EggDropSoup

BREAKFAST

DINNER

12ouncesbonebroth*

TunaSalad

Avgolemono

12ouncesbonebroth*mixedwithalmondmilk

BisonCabbageBroth

BroccoliCauliflowerSoup

3MEALSPERDAY

8A.M.BREAKFASTbonebrothsmoothieoroneservingofpureBoneBrothProtein

12P.M.LUNCHbonebrothsnack/barorbonebrothmain

6P.M.DINNERbonebrothmaindish

THURSDAY FRIDAY SATURDAY SUNDAY

BoneBrothBlueberry

ProteinShake

Quinoa-StuffedPeppers

GingeredBeef&BroccoliSoup

12ouncesbonebroth*

IndianCurrySoup

Turkey&RiceCongee

MochaFudgeSmoothie

CarrotCakeBar

SlowCookerScallopedSweetPotatoes

Gut- RepairShake

ChickenSalad

“Noodle”Bowls

*OroneservingofBoneBrothProtein(PureorTurmeric)mixedin12ounceswater 45

30- DAYBONEBROTH

TRANSFORMATION†

Forbestresults,repeatthis14- dayprogramtwiceandanadditionaltwodaysforatotalof30days

† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.

DAY1 DAY2 DAY3

BoneBrothBlueberry

ProteinShake

ChickenSalad

12ouncesbonebroth*

Pre-WorkoutElectrolyteDrink

AlmondFigBar

12ouncesbonebroth*

VeggieFrittata

BisonCabbageBroth

GoldenTea

ButternutBisque

AvgolemonoQuinoa-StuffedPeppers+

ChocolateChipCookies

8A.M.BREAKFASTbonebrothsmoothieor

breakfastrecipe

12P.M.LUNCHbonebrothmaindishorbonebrothsnackbar

6P.M.DINNERbonebrothmaindishDessert:limit

yourselfto2bonebrothdessertseachweek

3P.M.SNACK12ouncesbonebrothoroneservingofpureBoneBrothProteinmixedinwater

DAY4 DAY5 DAY6 DAY7

CarrotGingerSmoothie

ButternutBisque

12ouncesbonebroth*

CoconutPorridge

EggSalad

12ouncesbonebroth*

ProteinPancakes

Post-WorkoutMuscle-

BuildingShake

GoldenTea

BananaNutBread

BlueberryMacadamiaBar

12ouncesbonebroth*

IndianCurrySoup

MeatballSoup

TurkeyandRiceCongee+RaspberryIceCream

CreamyTomatoSoup

30- DAYBONEBROTH

TRANSFORMATION†

DAY8 DAY9 DAY10

GreenDetoxSmoothie

CreamyTomatoSoup

12ouncesbonebroth*

High- ProteinRaisinOatmeal

GingeredBeef&BroccoliSoup

GoldenTea

Gut- RepairShake

TunaSalad

12ouncesbonebroth*

SlowCookerScallopedSweetPotatoes

“Noodle”Bowls

MeatballSoup+RaspberrySmoothie

Forbestresults,repeatthis14- dayprogramtwiceandanadditionaltwodaysforatotalof30days

DAY11 DAY12 DAY13 DAY14

BoneBrothCoffee

CarrotCakeBar

12ouncesbonebroth*

OatmealCookieSmoothie

BroccoliCauliflowerSoup

GoldenTea

StrawberryCoconutSmoothie

TastyTurkeyBurgers

12ouncesbonebroth*

ChaiWaf f les

MushroomMisoSoup

12ouncesbonebroth*

EggDropSoup

Quinoa-StuffedPeppers

GingeredBeef&Broccoli

Soup+FrozenChocolateBananas

Beef&ButternutSquashSoup

BONEBROTHPROTEIN POWDER#1GUT- FRIENDLYPROTEINPOWDER †

• AminoAcids,CollagenType2,Glucosamine,Chondroitin,HyaluronicAcidandMinerals

• MixinProteinShakes,SmoothiesandRawJuices.UseItinYourFavoriteRecipeorSide,SuchasHummus,QuinoaorFoodBars

• SupportHealthyJoints,Skin,MusclesandDetox†

ALSOAVAILABLE,NATURALLYDELICIOUSCHOCOLATE&VANILLA• 20gProtein|LowCarbs(2g)|LowSugars(1g)• MixesEasilyinWater,Juice,UnsweetenedorSweetenedAlmondMilk,CoconutMilkorasPartofaNutritiousProteinShake

• AddFlavoredBoneBrothProteintoCreateProtein- PackedDesserts,PancakesandSnacks!

CHAPTER7BONEBROTHRECIPES

BREAKFASTS&SMOOTHIES

Placeallingredientsinblenderandpuréeuntilsmooth,addingadditionalnutmilkandicetoblendasnecessary.

BONEBROTHBLUEBERRYPROTEINSHAKE• 12ouncescoconut(full-fat)oralmondmilk

• 1cupfrozenblueberries• ½banana• ¼teaspooncinnamon(optional)

• 1scoopBoneBrothProtein(VanillaorChocolate)

Placeallingredientsinblenderandpuréeuntilsmooth,addingmorecoconutwatertoblendasnecessary.

PRE-WORKOUTELECTROLYTEDRINK• 12ouncescoconutwater• 1cupfrozenmango• ½cuppineapplechunks• juicefrom½limeand½lemon

• ¼–½inchfreshpieceginger

• 1scoopBoneBrothProtein(PureorVanilla)

Placeallingredientsinablenderandpuréeuntilsmooth.

OATMEALCOOKIESMOOTHIE• ½cupcookedgluten- freeoats

• 8rawcashews• 12ounceswater• 2Medjooldates,pitted• pinchofcinnamon• pinchofseasalt• 1scoopBoneBrothProtein(Pure)

Placeallingredientsinablenderandpuréeuntilsmooth,addingmoreliquidifneeded.

PUMPKINPIESMOOTHIE• ½cuppumpkinpurée• ½cupcookedbutternutsquash

• ½teaspoonpumpkinpiespice

• ½teaspoonvanillaextract

• 12ouncesnutmilkorwater

• 1scoopBoneBrothProtein(Pure)

PUMPKINPIE

SMOOTHIE

Aftersteamingveggies,placeallingredientsinablenderwithwater.Puréeuntilsmooth.

BONEBROTHCLEANSERDRINK• 2carrots,steamed• 2celerystalks,steamed• 12ounceswater• 1cupchoppedcilantro• 1scoopBoneBrothProtein(Turmeric)

Placeallingredientsinablenderandpuréeuntilsmooth,addingmoreliquidifneeded.

PEACHPROBIOTICSMOOTHIE• ½banana• ¾cupfrozenpeaches• ½cupcoconut(full- fat)orgoatmilkkefir(oryogurt)

• 12ouncesnutmilk• ½teaspoonpumpkinpiespice(orcinnamon)

• ⅛teaspoonvanillaextract

PEACHPROBIOTIC

SMOOTHIE

MOCHAFUDGE

SMOOTHIE

Placeallingredientsinablenderandpuréeuntilsmooth,addingwaterandicetoblendasnecessary.

MOCHAFUDGESMOOTHIE• 1cupfrozenbanana• ¼cuprawcashews• 2tablespoonscocoapowder• 1teaspooncarobpowder• 1teaspooninstantcoffeeorespressopowder

• 12ouncescoconutmilk(full- fat)

• 1teaspoonrawhoney• 1scoopBoneBrothProtein(Pure)

Preheattheovento350F.Lineabakingsheetwithparchmentpaper.Slicepearinhalfandplacefacedownonabakingsheet.Cookfor20minutes.Placeallingredientsinablenderandpuréeuntilsmooth.Addmoreliquid/ iceifnecessary.

GREENDETOXSMOOTHIE†• 1pear• 1cupcucumber,peeledandchopped

• 12ouncescoconutwaterorwater

• 1teaspoongingerroot,minced

• 1cupfreshspinach• 1scoopBoneBrothProtein(PureorTurmeric)

Inamediumbowl,whiskapplesauce,eggsandoiltogetherthoroughly.Stirincoconutflour,proteinpowderandHimalayansaltandallowtositfor5minutes.

Inalargeskilletovermedium- lowheat,meltadditionalcoconutoil.Oncehot,dropbatterintoskilletandfryuntilbubblesformononeside.Flip,finishcookingandenjoybreakfast.

Topwithmaplesyrup,coconutnectar,orrawhoneyandcinnamon.

PROTEINPANCAKES

• 1cupapplesauce• 3–4eggs• ¼cupcoconutoil,melted

• ⅓cupcoconutflour• 4scoopsBoneBrothProtein(PureorVanilla)

• ½teaspoonHimalayansalt

• toppings:maplesyrup,coconutnectar,orrawhoneyandcinnamon

SERVES:4– 6 TIME:20MINUTES

Placeallingredientsinablenderandpuréeuntilsmooth.Addmoreliquid/iceifnecessary.

THINMINTSMOOTHIE• 12ouncescoconutmilk(full- fat)

• 3dropspeppermintextract

• 3tablespoonscocoapowder

• 1scoopBoneBrothProtein(Chocolate)

• ½cupofice

Preheatovento350F.

Slicepearinhalfandplacefacedownonabakingsheet.Cookfor20minutes.

GUT- REPAIRSHAKE†

• 1pear• 12ouncescoconutmilk(full- fat)

• 1teaspoongingerroot,minced

• 1teaspoonrawhoney• 1scoopBoneBrothProtein(PureorTurmeric)

Placeallingredientsinablenderandpuréeuntilsmooth.Addmoreliquid/ iceifnecessary.

STRAWBERRYCOCONUTSMOOTHIE• 1cupfrozenstrawberries• 12ouncescoconutmilk(full- fat)

• 1tablespoonrawhoney• 1teaspoonbeepollen• 1scoopBoneBrothProtein(Pure)

POST-WORKOUTMUSCLEBUILDINGSHAKE†• 3tablespoonsalmondbutter

• 12ouncesplainkefir• ½cupgluten- freeoats• 1banana• 1scoopBoneBrothProtein(PureorVanilla)

• 3raweggs(optional)

Soakoatsovernightinwater.

Drainoatsandaddtoapotalongwith12ouncesofwaterandproteinpowder.Heatovermedium- highheat.

Bringmixturetoaboilandthenreduceheatandallowtosimmerfor5minutes.

Inafoodprocessor,adddates,honey,oil,vanilla,cinnamonandalmondbutterandpulseuntilcombined.

Stirinraisinsuntilwellcombined.Serveandenjoy!

HIGH- PROTEINRAISINOATMEAL

• 1cupgluten- free,steel-cutoats

• 1scoopBoneBrothProtein(Pure)mixedwith12ounceswater(or12ouncesbonebroth)

• ½cupMedjooldates,pittedandthinlysliced

• ¾cuprawhoney• 2tablespoonscoconutoil,melted

• 1teaspoonvanillaextract

• 2teaspoonscinnamon• ½cupalmondbutter• ½cupraisins

Inamediumpotovermedium- highheat,placeallingredientsandbringtoaboil.Reduceheatandallowtosimmerfor5minutes.

Addporridgetoahigh-speedblenderandblenduntilthickandcreamy.

Optionally,topwithberries.

COCONUTPORRIDGE

• 1cupcoconutmilk(full-fat)

• ½cupcoconut,shredded• 1–2tablespoonsmaplesyrup

• 1tablespoonhempseeds• 1tablespoonchiaseeds• 1tablespoonflaxseeds• ¼teaspoonvanillaextract

• ¼teaspooncinnamon• ¼teaspoonseasalt• berries(optional)

Inasaucepanovermedium- lowheat,sautégarlic,peppers,mushroom,onionandghee.

Inasmallbowl,mixproteinpowderwitheggs.

Addeggmixturetosaucepanwithveggies.Addcheeseontopandallowtocookfor1minute,thenfoldintoanomelet.

Cookfor1minute,andthenflipandcookforanotherminute.

Removefromheatandtopwithoregano,chives,blackpepperandseasalt.Enjoy!

VEGGIEOMELET

• 1garlicclove,minced• ¼cupeach:choppedredpepper,greenpepperandmushroom

• 2tablespoonschoppedredonion

• 2tablespoonsghee• 1scoopBoneBrothProtein(PureorTurmeric)

• 3eggs• ¼cuprawgoatcheese• ½teaspooneach:oregano,chives,blackpepperandseasalt

SERVES:1 TIME:10MINUTES

Preheatawaf flemakeraccordingtomanufacturer’sinstructions.

Inalargemixingbowl,whiskflours,proteinpowder,bakingpowder,spicesandseasalt.

Inaseparatebowl,whiskeggs,applesauceandwater.

Adddryingredientstowetingredientsandstiruntilwellcombined.

Scoop⅓cupontowaf flemakerandcook2- 3minutes.

Repeatforeachwaf f le.

Topwithrawhoney,grass- fedbutterandfreshberries.

CHAIWAFFLES

• ½cupchickpeaflour• ¼cupalmondflour• ¼cupcassavaflour• 1scoopBoneBrothProtein(Pure)

• ½teaspoonbakingpowder

• ½teaspooneach:cardamom,gingerandcinnamon

• ¼teaspooneach:nutmegandcloves

• ⅛teaspoonseasalt• 2eggs• ¼cupapplesauce• ¼cupwater• toppings:rawhoney,grass- fedbutterandfreshberries

SERVES:2- 3SEVEN- INCHWAFFLES TIME:20MINUTES

Brewcoffeetodesiredstrength.

Inahighspeedblender,addincoffee,butter,coconutoilandproteinpowder.

Blendonhighandserveinalargemug.

BONEBROTHCOFFEE

• 12ouncesorganicbrewedcoffee

• 1tablespoongrass- fedbutter

• 1tablespooncoconutoil• 1scoopBoneBrothProtein(Pure,VanillaorChocolate)

Inalarge,all- metalsautépanovermedium- highheat,bringbonebrothandseasalttoasimmer.Addveggiesandsimmerfor8minutes,uncovered.Reduceheattolow.Turntheovenonandsettolowbroil.

Inamediumbowl,whiskeggs,basilandoptionalpepperflakestogetherthoroughly.Addeggmixturetopanandstirtocombine.

Coverandcookonstovetopfor10–15minutes.Broil,stillcovered,for3- 7minutes,watchingcarefully,untileggsareset.

VEGGIEFRITTATA

• 1scoopBoneBrothProtein(PureorTurmeric)mixedin8ounceswater

• ½teaspoonseasalt• ½redonion,diced• 1cupsmallbroccoliflorets

• 1cupmushrooms,sliced

• ½redpepper,diced• 8eggs• 1tablespoonfreshbasil,minced

• ¼teaspooncrushedredpepperorchipotleflakes(optional)

Preheattheovento350F.Inabowl,mixeggs,banana,honey,coconutmilkandvanilla.

Inaseparatebowl,combinetheremainingingredients.

Combinebothmixturesandstiruntilwellincorporated.

Greaseabreadpanandpourinbatter.Bakefor35–50minutes.

BANANANUTBREAD

• 4eggs• 3mediumoverlyripebananas,mashed

• ¼cuprawhoney• ¼cupcoconutmilk• 1tablespoonvanillaextract

• 2teaspoonsbakingsoda

• 2¼cupsalmondflour• ½teaspoonseasalt• ½teaspooncinnamon• 1scoopBoneBrothProtein(Pure)

MAINDISHES

Preheattheovento450degreesF.

Inamediumsaucepanovermedium- highheat,combinebonebrothandquinoa.Bringtoaboil.Reduceheattolow,coverandcookfor15minutes.Removefromheatandletstand,covered,for5minutes.Fluffwithaforkandsetaside.

Meanwhile,sprinklebellpepperswithseasaltandpepper.Placeonabakingsheetandroastcutsidedownuntilskinbeginstochar,about20minutes.Removefromtheovenandreduceoventemperatureto375degreesF.

Whilebellpeppersroast,heatoilinaskilletovermediumheat.Add

QUINOA- STUFFEDPEPPERS

• 1scoopBoneBrothProtein(Pure)mixedwith16ounceswater(or16ouncesbonebroth)

• 1cupquinoa,rinsedanddrained

• seasaltandpepper,totaste

• 2bellpeppers,halvedandseeded

• 1teaspoonoliveoilplusadditionalfordrizzling

• 1onion,chopped• 1zucchini,chopped• 2tablespoonsgarlic,minced

• 1tablespoondriedItalianseasoning

• ½cupfreshparsley,chopped

Inalargepotovermediumheat,bringbonebrothandricetoasimmer.Addginger.Reduceheattomediumlowandcook,partiallycovered,for45minutes.

Addseasalt,carrots,onion,kale,garlicandturkeytosoupandsimmer,partlycovered,for25minutes.

Removefromheat,stirandserve.

TURKEYANDRICECONGEE

• 3scoopsBoneBrothProtein(Turmeric)mixedin36ounceswater(or4cupschickenorturkeybonebroth)

• 1cupbrownrice• 1tablespoonfreshgratedgingerroot

• 1teaspoonseasalt• 3carrots,peeledandsliced

• 1largeredonion,diced• 1bunchkale,washed,tornintopieces,stemsdiscardedorsavedforjuicing

• 2garliccloves,pressedorminced

• 2cupsshreddedturkey

SERVES:4– 6 TIME:1.5HOURS

Inalargepotovermedium-highheat,meltcoconutoilandaddgroundbison.Stiruntilpartlycookedthrough.Addonionsandfinishcookingbison.

Addremainingingredientsandcover.Stiroccasionally,reducingtomediumheatonceitsimmers.Cookfor30minutesandserve.

BISONCABBAGEBROTH

• 2tablespoonscoconutoil

• 1½poundsgroundbison• 2onions,diced• 3scoopsBoneBrothProtein(Pure)mixedin36ounceswater(or4cupsbeefbonebroth)

• 2bayleaves• 1cabbage,choppedthinly

• 12carrots,peeledandsliced

• 5potatoes,diced• seasaltandpepper,totaste

Mixmeat,eggs,½teaspoonseasaltandpaprikaorcayennetogether.Rollintosmallmeatballs.

Inalargepotovermediumheat,heatoil.Addmeatballsandcookfor5- 8minutes,oruntilbrown.

Addbonebroth,1teaspoonseasalt,bayleaves,carrotsandsweetpotato,bringingtoasimmerovermedium-highheat.

Addremainingingredientsandsimmerfor20minutes,oruntilsweetpotatoisreadytobeeaten.

MEATBALLSOUP

• 1½poundsgroundbisonorbeef

• 2eggs,whisked• ½teaspoon+1teaspoonseasalt,divided

• 1teaspoonsmokedpaprikaorcayenne

• 2tablespoonscoconutoil• 3scoopsBoneBrothProtein(Pure)mixedwith36ounceswater(or36ouncesbonebroth)

• 1teaspoonseasalt• 2bayleaves• 4carrots,peeledandchopped

• 1largesweetpotato,chopped

• 1cupgreenbeans• 1cupgreenpeas• 2tomatoes,chopped

Inalargepotovermediumheat,bringbonebrothandgingertoasimmer.Addcurrypowder,onion,cauliflower,peppersandcayenne.

Bringtoaboil,thenreduceheattomedium-lowandsimmerfor15minutes.

Addcoconutmilk,stiruntilwellcombinedandcookforanadditional5- 10minutes.Serveandenjoy.

INDIANCURRYSOUP

• 4scoopsBoneBrothProtein(Turmeric)mixedin48ounceswater(or6cupschickenbonebroth)

• 1tablespoonfreshgratedgingerroot

• 2–3tablespoonsIndiancurrypowder

• 1yellowonion,chopped• 2cupssmallcauliflowerflorets

• 2redpeppers,chopped• 1teaspooncayennepepper(optional)

• 1can(14ounces)coconutmilk(full- fat)

Inalargepotovermediumheat,bringbonebrothtoaverylowsimmer.Addinbokchoy,mushrooms,ginger,coconutaminos,saltandwhitepepperandsimmerfor10–12minutes.

Whiskeggsandeggyolksinasmallbowland,holdingaforkoverthebowl,gentlypoureggsintothepotthroughtheforktines.

Lightlywhiskbrothandgentlystiringreenonions.

Ladleintobowlsandtopwithmoregreenonionsifdesired.

EGGDROPSOUP

• 3scoopsBoneBrothProtein(Pure)mixedin36ounceswater(or4cupschickenbonebroth)

• 2bunchesbabybokchoy,thinlysliced

• ½cupslicedmushrooms• 1tablespoongroundginger

• 1tablespooncoconutaminos

• 1teaspoonseasalt• 1teaspoongroundwhitepepper

• 4largeeggs• 2eggyolks• greenonions,thinlysliced

Inalargepotovermediumheat,addbonebroth,water,riceandseasalt.Cookfor30minutes,oruntilriceistender.Reduceheattomedium-lowandaddchicken.

Inamediumbowl,whiskeggsandlemonjuicetogetheruntillighterincolor.

Take2cupsofliquidfromsoup,and,stirringconstantly,carefullyadditinathinstreamtoeggsandjuice.

Whilestirringsoup,addeggmixturetosimmeringpotandstiruntilthickened,about2–3minutes.

Removefromheatandserve.

AVGOLEMONO

• 3scoopsBoneBrothProtein(Pure)mixedin36ounceswater(or4cupschickenbonebroth)

• 2cupswater• 1cupbrownrice• 1teaspoonseasalt• 2cupscookedshreddedchicken

• 3eggs• juicefrom2largelemons

Inamediumpotovermedium- lowheat,sautégarlicinoilfor5minutes,oruntillightlybrowned.

Addtomatoes,coconutmilk,seasalt,vinegarandbonebroth,stirringtocombine.

Cookuntilhot.Topeachservingwithfreshbasilandfreshcrackedpepper.

CREAMYTOMATOSOUP

• 3clovesgarlic,pressedorminced

• 1tablespooncoconutoil• 2BPA- freecans(28ounceseach)salt- freedicedtomatoes

• ½teaspoonseasalt• 2teaspoonsapplecidervinegar

• 4scoopsBoneBrothProtein(Pure)mixedin36ounceswater(or4cupsbonebroth)

• freshbasil,minced• freshcrackedpepper

Inalargepotovermediumheat,bringbonebroth,spicesandseasalttoasimmer.

Addremainingingredientsandreturntoasimmer.Reduceheattolowandsimmerfor25minutes.

BEEF&BUTTERNUTSQUASHSOUP

• 4scoopsBoneBrothProtein(Pure)mixedin48ounceswater(or6cupsbeefbonebroth)

• 1½teaspoonsgroundginger

• 1teaspoonchipotlepepper• 1teaspooncumin• ½teaspoonseasalt• 1poundbeef,slicedorcubed

• 1yellowonion,diced• 1mediumbutternutsquash,cubed

Inacrockpot,placecoconutoil,coconutaminos,vinegar,garlic,redpepperandginger.

Addmeatintocrockpotandfliptocoat.

Pourinbonebrothandstir.Cookonlowfor6- 8hours.

Addbroccoliaboutanhourbeforeserving.

Sprinklesesameseedsovertopandserve.

GINGEREDBEEF&BROCCOLISOUP

• 2teaspoonscoconutoil• ¼cupcoconutaminos• 2tablespoonsapplecidervinegar

• 2clovesgarlic,smashedandchopped

• ½teaspoonredpepperflakes

• 1poundgrass- fedribeye,slicedintostrips

• 1scoopBoneBrothProtein(Pure)mixedwith12ouncesofwater(or1½cupsbeefbonebroth)

• 1headofbroccoli,brokenintopieces

• 1tablespoonsesameseeds

Inamediumsautépanovermediumheat,sautéonionuntiltender,about8- 10minutes.

Inamediumbowl,combineonionwithturkey,proteinpowderandseasonings.

Formintofourpattiesandgrilluntilinternaltempreaches165F.

Serveonromainelettucewraporsproutedgrainbun.

TASTYTURKEYBURGERS

• ½onion,diced• 1poundgroundturkey• 1scoopBoneBrothProtein(PureorTurmeric)

• 1teaspoonseasalt• ½teaspoongarlicpowder• ½teaspoonturmericpowder(removeifusingTurmericBBP)

• ¼teaspoonpaprika• ¼teaspooncoriander• ¼teaspoonblackpepper• romainelettuceorsproutedgrainbun

Inamediumpotovermedium- highheat,bringbonebrothtoarollingsimmer.Addmushrooms,onion,garlic,gingerandwakame.Reduceheattomediumandsimmerfor15minutes.Reduceheattomedium- lowandremove1½cupsofbroth.

Whiskbrothintomisoandaddtosoup.Holdatlowheatfor5minutesbeforeserving.

Topeachbowlwithscallions.

MUSHROOMMISOSOUP

• 3scoopsBoneBrothProtein(Pure)mixedin36ounceswater(or4cupschickenbonebrothand½cupwater)

• 1cupbabyportabellamushrooms

• ½redonion,chopped• 3clovesgarlic,pressedorminced

• ¼cupdriedwakame• 3tablespoonsmellowwhiteorgarbanzomiso

• half- bunchscallions,chopped

Inalargepotovermediumheat,heatbroth,turmeric,garlicandseasalttoasimmer.

Whilesimmering,addbroccoli,cauliflowerandonion.Simmerfor10minutes.

Addgroundcashewsandpepperandstirfor5minutes.Removefromheatandstiragainbeforeserving.

BROCCOLICAULIFLOWERSOUP

• 5scoopsBoneBrothProtein(PureorTurmeric)mixedin60ounceswater(or8cupschickenbonebroth)

• 1tablespoongratedturmericroot(removeifusingTurmericBBP)

• 2clovesgarlic,pressedorminced

• ½teaspoonseasalt• 1headofbroccoli,choppedintosmallpieces

• 1headofcauliflower,choppedintosmallpieces

• 1mediumyellowonion,diced

• 1cupdry,rawcashews,groundintopowder

• pepper,totaste

Buttertheinsideofthecrockpotandrubwithsmashedgarlicclove.Mincegarliccloveandsetaside.

Inthebottomofthecrockpot,addonelayerofsweetpotates.Topwithgarlic,onion,seasalt,chilipowder,cuminandcheese.Keeplayeringsweetpotatoes,garlic,onion,seasalt,spicesandcheese.

Whiskeggs,coconutmilkandproteinpowdertogetherandpouroversweetpotatomixture.

Cover,turncrockpottohighandcookfor2½–3hours.

SLOWCOOKERSCALLOPEDSWEETPOTATOES

• 1tablespoongrass- fedbutter

• 1garlicclove,smashed• 3largesweetpotatoes,slicedthin

• 1yellowonion,diced• ½teaspoonseasalt• 1½tablespoonschilipowder

• 1teaspooncumin• 2cupsshreddedgoatorsheepmilkcheese

• 2eggs• 1½cupscoconutmilk(full- fat)

SERVES:6– 8 PREP:15MINUTES TIME:3HOURS

Preheattheovento325F.Lineabakingsheetwithparchmentpaper.Placechickenonthesheet,drizzlewith1tablespoonoliveoilandaddseasaltandpepper.Placeinovenandbakefor25–30minutes.

Inalargestockpotovermediumheat,addremainderofoliveoil,onion,celeryandcarrotsandcookfor8–10minutes.Addinkaleandbroth.Turnheattolowandletsimmerfor25minutes.

Takethechickenoutoftheovenandallowtocoolfor5minutes.Usingtwoforks,shredthechickenandaddtothestockpot.Simmerforanother15minutes.

Usingaspiralizer,zoodleyourzucchiniintonoodles(eachzucchiniisenoughfortwoservings).

“NOODLE”BOWLS

• 3chickenbreasts• 2tablespoonsoliveoil,divided

• 1tablespoonseasalt• 1tablespoonpepper• ½mediumredonion,diced

• 3stalkscelery,chopped• 6carrots,chopped• 4cupschoppedkale,stemsremoved

• 5scoopsBoneBrothProtein(Pure)mixedin60ouncesofwater(or8cupschickenbonebroth)

• 3mediumzucchini,spiralizedintonoodles

• seasaltandpepper,totaste

• basilorparsley,totaste

Inamediumbowl,mixchicken,celery,grapesandasmallhandfulofwalnuts.

Mixinkefir,mustard,proteinpowder,pepperandsalt.

Serveonbedofspinachorromainelettuce.

CHICKENSALAD

• cookedchickenbreast,shreddedorcutintosmallpieces

• 1celerystalk,chopped• 6–8grapes,sliced• smallhandfulwalnuts,chopped

• 1tablespoonkefir• 1teaspoondijonmustard• 1scoopBoneBrothProtein(PureorTurmeric)

• 1teaspoonblackpepper• ½teaspoonseasalt• freshspinachorlettuce

Chopeggs,celeryandpecans.

Inamediumbowl,combineallingredientstogether.

Servechilled.

EGGSALAD

• 5hard- boiledeggs• ¼cupcelery• ¼cuprawpecans• ½cupVegenaise• ¼cupraisins• 1scoopBoneBrothProtein(PureorTurmeric)

• seasaltandblackpepper

Inamediumbowl,combinetuna,mayonnaise,proteinpowder,celery,onion,mustardandcranberries.

Seasonwithlemonjuice,saltandpepper.Mixuntilwellcombined.

Chillforatleast1hourbeforeserving.

TUNASALAD

• 1can(5–6ounces)wild-caughttuna,drainedandf laked

• ¼cuporganicmayonnaise• ½scoopBoneBrothProtein(PureorTurmeric)

• 1ribcelery,finelychopped• 2tablespoonsmincedonion• 1tablespoonDijonmustard• 1–2tablespoonsunsweeteneddriedcranberries

• freshlemonjuice,totaste• seasaltandpepper,totaste

SERVES:2 PREP:10MINUTES TIME:1HOUR

SNACKS&BARS

ALMONDCACAOBAR

Inamediumbowl,whisktogetheralmondbutter,honey,vanillaandseasalt.

Addoats,proteinpowderandcacaonibsandcombine.Formintobarorcookieshapesandrefrigerate.

ALMONDCACAOBAR

• 1cuprawalmondbutter• ½cuprawhoney• 1teaspoonvanilla• ⅛teaspoonseasalt• 1cupgluten- freeoats• 4scoopsBoneBrothProtein(Pure)

• ½cupcacaonibs

Inamediumbowl,whisktogetherbutter,honey,vanillaandseasalt.Addproteinpowderandcombine.Addremainingingredientsandcombine.

Pourintoagreasedloafpan.Refrigeratefor1- 2hoursandthencutintobarorcookieshapes.

BLUEBERRYMACADAMIABAR

• ½cupmeltedcoconutbutter

• ¼cuprawhoney• 1teaspoonvanillaextract

• ⅛teaspoonseasalt• 4scoopsBoneBrothProtein(Pure)

• ½cupdriedblueberries• ½cupchoppedrawmacadamianuts

• 3tablespoonswater

SERVES:6 PREP:15MINUTES TIME:2HOURS

Linean8- inchbakingpanwithparchmentpaperandsetaside.

Inafoodprocessor,addallingredientsandblenduntildoughstartstoformintoaball.

Pressthedoughevenlyintothepanandrefrigeratefor3–4hours,oruntilthebarsset.

Cutintosquaresandstoreinanairtightcontainer.

ALMONDFIGBAR

• 1cupdriedfigs• 1cuprawalmondbutter

• 1tablespoonflaxmeal• 2scoopsBoneBrothProtein(Pure)

• 2tablespoonsrawhoney

Preheattheovento350degreesF.Lineastandardmuffintinwithlinersandsetaside.

Inalargemixingbowl,whiskdryingredientsofoatf lour,almondflour,proteinpowder,bakingsodaandseasalt.

Inaseparatebowl,addeggs,honey,applesauce,vanilla,vinegarandoil.Stiruntilwellcombined.

Slowlyaddindrymixturetowetmixtureandstirwell.

Foldinblueberriesintothebatter.

Bakefor25–35minutes,oruntilgoldenbrownontop.

GLUTEN- FREEBLUEBERRYMUFFINS

• 1cupgluten- freeoatf lour

• ½cupalmondflour• 2scoopsBoneBrothProtein(Pure)

• ½teaspoonbakingsoda• ¼teaspoonseasalt• 3eggs• ½cuprawhoney• ½cupapplesauce• 1teaspoonvanillaextract

• 1teaspoonapplecidervinegar

• ⅛cupmeltedcoconutoil

• 1cupfreshorfrozenblueberries

SERVES:12 PREP:20MINUTES TIME:45MINUTES

Preheattheovento375degreesF.Linea9- inchpiepanor8- inchsquaredishwithparchmentpaper.

Inamediumbowl,mixdates,oil,vanillaandcinnamon.

Inalargebowl,whiskeggs,seasaltandproteinpowdertogetheruntileggsarelighterincolor.

Adddatemixtureandwhisktocombine.Addremainingingredientsandstirtocombine.Bakefor20minutes,oruntildone.

CARROTCAKEBAR

• 1cupMedjooldates,pittedandhalved

• ½cupcoconutoil,melted• 1teaspoonvanillaextract• 2teaspoonscinnamon• 2eggs• ¼teaspoonseasalt• 3scoopsBoneBrothProtein(Pure)

• 1½cupsshreddedcarrots• ½cuprawwalnutpieces• 1½cupsgluten- freeoats• ¾cupraisins

Inafoodprocessor,placepecansandpulseintofinepieces.Addproteinpowderandseasalt;pulseuntilcombined.

Adddatesandcinnamon,andprocessuntilsticky.

Formintobarshapesandrefrigerateuntilreadytoeat.

PECANPIEBAR

• 1½cupsrawpecans• 1scoopBoneBrothProtein(Pure)

• ¼teaspoonseasalt• 2cupsMedjooldates,pitted

• ¼teaspooncinnamon

Inafoodprocessor,placewalnutsandcashewsandpulseintofinepieces.

Addproteinpowder,spice,lemonzestandseasalt;pulseuntilcombined.

Adddates,apples,oilandvanilla,andprocessuntilcombinedandsticky.

Formintobarshapesandrefrigerateuntilreadytoeat.

APPLEPIEBAR

• ½cuprawwalnuts• ½cuprawcashews• 4scoopsBoneBrothProtein(Pure)

• 2teaspoonsapplepiespice

• zestofhalfalemon• ¼teaspoonseasalt• 1cupMedjooldates,pittedandhalved

• 1½cupslooselypackeddriedapples

• 1tablespooncoconutoil• 1teaspoonvanillaextract

DESSERTS

Insertapopsiclestickorchopstickintoeachbananahalf.Placeonaplateinthefreezer.

Meltoilandwhiskinhoney,thencocoapowderandproteinpowder.Allowtocooltoroomtemperature.

Removebananasfromthefreezeranddrizzlemixtureoverfrozenbananas,coveringthoroughly.ɐ entopwithchoppedwalnuts.

Returntothefreezeruntilchocolateisfullyfrozenandreadytoenjoy.

FROZENCHOCOLATEBANANAS

• 2bananas,halved• 4popsiclesticksorchopsticks

• ½cupcoconutoil• ¼cuprawhoney• ⅓cupcocoapowder• 1scoopBoneBrothProtein(Pure,ChocolateorVanilla)

• ½cupchoppedrawwalnuts

Inahigh- speedblender,puréecoconutmilk,datesandproteinpowderuntilcompletelysmooth.

Addinvanilla,raspberries,lemonjuiceandlemonzesttothecoconutmixture.Puréeonhighuntilwellblended.

Pourmixtureintoaglasscontainerandstoreinthefreezerforanhour.ɐ enaddintoanicecreammachineanduseaccordingtothemanufacturer’sinstructions.

Inalargeglasscontainerwithalid,addicecreamandplaceinthefreezerforatleastonehourorovernight.

RASPBERRYICECREAM

• 5Medjooldates,pittedandhalved

• ½teaspoonvanillaextract

• 2½cupsraspberries• 2tablespoonslemonjuice• ¾teaspoonlemonzest

NO-BAKE

CHOCOLATE

CHIPCOOKIES

Inamediumbowl,stiralmondbutter,honey,vanillaandsalttogether.Addproteinpowderandcombinethoroughly.

Stirinchocolatechipsandrefrigerate.Formintocookieshapesandenjoy.

NO- BAKECHOCOLATECHIPCOOKIES

• 1½cupsrawalmondbutter

• ¼cuprawhoney• 1teaspoonvanillaextract• ¼teaspoonseasalt• 1scoopBoneBrothProtein(Pure)

• ½cupdarkchocolatechips

Inafoodprocessororblender,placeallingredientsandblendfor1minute.

Refrigeratefor10–15minutesbeforeserving.

BANANACHIAPUDDING

• 1cupcoconutmilk(full-fat)

• ¼cupgroundchiaseeds• 5tablespoonsrawhoney• 1banana• 1teaspoonvanillaextract• 1scoopBoneBrothProtein(Pure)

• ¼teaspoonpumpkinspiceorcinnamon

SERVES:3– 4 PREP:10MINUTES TIME:20MINUTES

Inafoodprocessor,placecashewsandpulseintof inepieces.Addproteinpowderandseasalt;pulseuntilcombined.

Adddates,honeyandoil;processuntilcombinedandsticky.

Formintoballandrefrigerateuntilreadytoeat.

CASHEWCOOKIES

• 1¼cupsrawcashews• 1scoopBoneBrothProtein(Pure)

• ¼teaspoonseasalt• 1cupMedjooldates,pittedandhalved

• 1tablespoonrawhoney• 1tablespooncoconutoil,melted

Inafoodprocessor,blendtogetherthewalnuts,dates,vanillaandseasaltuntildoughisformed.

Spreaddoughevenlyinthebottomofanungreased9- inchspringformpan.Placethepaninthefreezerfor30minutes.

Inablenderonlowspeed,blendallfillingingredientsuntilwellcombined.

Removecrustfromthefreezer.Pourfillingmixtureontopofcrust,coverthepanandreplacecakeinthefreezer.

Freezeforatleast2hours.Defrostcakeintherefrigeratorfor20minutesbeforeserving.

KEYLIMEPIE

Crust:• 3cupsrawwalnuts• 2cupsMedjooldates,pitted

• 1teaspoonvanillaextract

• dashofseasalt

Filling:• 1¼cuprawcashews(soakedovernight)

• zestof2limes• ¼teaspoonseasalt• 1cupMedjooldates,pitted

• 1tablespoonrawhoney• 1tablespoonmeltedcoconutoil

• 2tablespoonslimejuice

Inahigh- speedblender,placeallingredientsandpuréeuntilsmooth.

RASPBERRYSMOOTHIE

• 1cupcoconutmilkyogurt• 1banana• ½cupfrozenraspberries• ¼cupnutmilk• 1scoopBoneBrothProtein(PureorVanilla)

• ¼cupdesiccatedcoconutflakes

• 1teaspoonchiaseeds• 1teaspoonhempseeds• 2tablespoonsrawalmondbutter

• 1teaspoongroundflax(optional)

Inahigh- speedblender,placeallingredientsandpuréeuntilsmooth,addingwaterandicetoblendasnecessary.

CHOCOLATEMILKSHAKE

• ¼cuprawcashews(soakedovernight)

• 1cupfrozenbanana• 2tablespoonscocoapowder

• 12ouncesnutmilk• 1tablespoonrawhoney• 1scoopBoneBrothProtein(PureorChocolate)

• vanillaextract,totaste

INDEXAlmondCacaoBar …ɐ123

AlmondFigBar …ɐ124

ApplePieBar …132

Avgolemono …ɐ100

BananaChiaPudding …141

BananaNutBread …ɐ84

Beef&ButternutSquashSoup …ɐ104

BisonCabbageBroth …ɐ93

BlueberryMacadamiaBar …ɐ123

BoneBrothBlueberryProteinShake …ɐ57

BoneBrothCleanserDrink…62

BoneBrothCoffee …80

BroccoliCauliflowerSoup …110

ButternutBisque …ɐ88

CarrotCakeBar …ɐ128

CarrotGingerSmoothie …60

CashewCookies …142

ChaiWaffles …79

ChickenSalad …ɐ115

ChocolateMilkShake …148

CoconutPorridge …74

CreamyTomatoSoup …ɐ103

EggDropSoup …ɐ99

EggSalad …116

FrozenChocolateBananas …136

GingeredBeef&BroccoliSoup …ɐ105

Gluten- FreeBlueberryMuffins…ɐ127

GoldenTea …ɐ76

GreenDetoxSmoothie …65

Gut- RepairShake …ɐ69

High- ProteinRaisinOatmeal …ɐ73

IndianCurrySoup …96

KeyLimePie …145

MeatballSoup …ɐ95

MochaFudgeSmoothie …ɐ65

MushroomMisoSoup …109

No- BakeChocolateChipCookies …ɐ141

“Noodle”Bowls …112

OatmealCookieSmoothie …58

PeachProbioticSmoothie …62

PecanPieBar …131

Pre- WorkoutElectrolyteDrink …57

Post- WorkoutMuscleBuildingShake …ɐ70

ProteinPancakes …ɐ66

PumpkinPieSmoothie …58

Quinoa- StuffedPeppers …ɐ90

RaspberryIceCream …138

RaspberrySmoothie …146

SlowCookerScallopedSweetPotatoes …ɐ111

StrawberryCoconutSmoothie …70

SweetPotatoHummus …ɐ120

TastyTurkeyBurgers …106

ThinMintSmoothie …69

TunaSalad …116

Turkey&RiceCongee …92

VeggieFrittata …83

VeggieOmelet …75

AlmondCacaoBar…123

AlmondFigBar…124

ApplePieBar…132

Avgolemono…100

BananaChiaPudding…141

BananaNutBread…84

Beef&ButternutSquashSoup…104

BisonCabbageBroth…93

BlueberryMacadamiaBar…123

BoneBrothBlueberryProteinShake…57

BoneBrothCleanserDrink…62

BoneBrothCoffee…80

BroccoliCauliflowerSoup…110

ButternutBisque…88

CarrotCakeBar…128

CarrotGingerSmoothie…60

CashewCookies…142

ChaiWaffles…79

ChickenSalad…115

ChocolateMilkShake…148

CoconutPorridge…74

CreamyTomatoSoup…103

EggDropSoup…99

EggSalad…116

FrozenChocolateBananas…136

GingeredBeef&BroccoliSoup…105

Gluten-FreeBlueberryMuffins…127

GoldenTea…76

GreenDetoxSmoothie…65

Gut-RepairShake…69

High-ProteinRaisinOatmeal…73

IndianCurrySoup…96

KeyLimePie…145

MeatballSoup…95

MochaFudgeSmoothie…65

MushroomMisoSoup…109

No-BakeChocolateChipCookies…141

“Noodle”Bowls…112

OatmealCookieSmoothie…58

PeachProbioticSmoothie…62

PecanPieBar…131

Pre-WorkoutElectrolyteDrink…57

Post-WorkoutMuscleBuildingShake…70

ProteinPancakes…66

PumpkinPieSmoothie…58

Quinoa-StuffedPeppers…90

RaspberryIceCream…138

RaspberrySmoothie…146

SlowCookerScallopedSweetPotatoes…111

StrawberryCoconutSmoothie…70

SweetPotatoHummus…120

TastyTurkeyBurgers…106

ThinMintSmoothie…69

TunaSalad…116

Turkey&RiceCongee…92

VeggieFrittata…83

VeggieOmelet…75

BONEBROTHPROTEIN POWDER#1GUT- FRIENDLYPROTEINPOWDER †

• AminoAcids,CollagenType2,Glucosamine,Chondroitin,HyaluronicAcidandMinerals

• MixinProteinShakes,SmoothiesandRawJuices.UseItinYourFavoriteRecipeorSide,SuchasHummus,QuinoaorFoodBars

• SupportHealthyJoints,Skin,MusclesandDetox†

ALSOAVAILABLE,NATURALLYDELICIOUSCHOCOLATE&VANILLA• 20gProtein|LowCarbs(2g)|LowSugars(1g)• MixesEasilyinWater,Juice,UnsweetenedorSweetenedAlmondMilk,CoconutMilkorasPartofaNutritiousProteinShake

• AddFlavoredBoneBrothProteintoCreateProtein- PackedDesserts,PancakesandSnacks!

† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease. 151

REFERENCES

4.5.6.7.8.9.

ZhuAZ,PatelI.2015.N- AcetylglucosamineforTreatmentofInflammatoryBowelDisease.NaturalMedicineJournal.April2015Vol.7Issue4.WebMD.IsGlucosamineGoodforJointPain?PapakonstantinouE,RothM,KarakiulakisG.Hyaluronicacid:Akeymoleculeinskinaging.DermatoEndocrinology.2012Jul1;4(3):253–258.WebMD.ChondroitinSulfate.ɐ eBiologyProject.ProlineP(Pro).UniversityofArizona.Aug.25,2003.Aminoacid- studies.com.Glutamineandglutamicacid.WebMD.Glycine.Aminoacid- studies.com.Arginine.MolecularCellBiology.4thedition.Collagen:ɐ eFibrousProteinsoftheMatrix.2000.Section22.3.TrenthamDE,etal.EffectsoforaladministrationoftypeIIcollagenonrheumatoidarthritis.Science.1993Sep24;261(5129):1727- 30.CrowleyDC,etal.SafetyandefficacyofundenaturedtypeIIcollageninthetreatmentofosteoarthritisoftheknee:aclinicaltrial.InternationalJournalofMedicalSciences.2009Oct9;6(6):312- 21.

MicleuC.BoneBrothforHealthBuilding:NourishingtheLiverandKidneys.JadeInstitute.MaskingJ.BoneBrothEvolvesFromPrehistoricFoodtoPaleoDrink.NewYorkTimes.Jan.6,2015.ClarkKL,etal.24- weekstudyontheuseofcollagenhydrolysateasadietarysupplementinathleteswithactivity- relatedjointpain.CurrentMedicalResearchandOpinion.2008May;24(5):1485- 96.FrascaG,etal.Gelatintannatereducestheproinflammatoryeffectsoflipopolysaccharideinhumanintestinalepithelialcells.JournalofClinicalandExperimentalGastroenterology.2012;5:61–67.KoutroubakisIE,etal.SerumlamininandcollagenIVininflammatoryboweldisease.JournalofClinicalPathology.2003Nov;56(11):817- 20.ProkschE,etal.Oralsupplementationofspecificcollagenpeptideshasbeneficialeffectsonhumanskinphysiology:adouble- blind,placebo- con-trolledstudy.SkinPharmacologyandPhysiology.2014;27(1):47- 55.RennardBO,etal.Chickensoupinhibitsneutrophilchemotaxisinvitro.Chest.2000Oct;118(4):1150- 7.StanfordMedicine.EffectsofGSHandN- AcetylcysteineonInflammatoryMarkersAmongAdultsWithCVDRisk.PreventativeResearchCenter.

WuG,etal.Glutathionemetabolismanditsimplicationsforhealth.JournalofNutrition.2004Mar;134(3):489-92.HamDJ,etal.Glycineadministrationattenuatesskeletalmusclewastinginamousemodelofcancercachexia.ClinicalNutrition.2014Jun;33(3):448- 58.

Aminoacid-studies.com

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Bone Broth Breakthrough - Transform Your Body with Bone Broth Protein, the Ultimate Food to Support...

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