The keto diet is a low-carb, high-fat diet that shifts your body’s fuel source from carbs to fat. When you significantly reduce your intake of carbohydrates and increase fats, your body enters a metabolic state called ketosis.

In ketosis, fat becomes the primary energy source. This concept forms the foundation of the ketogenic or 'keto' diet, an eating plan hailed for its potential weight loss effects but also known for certain restrictions.

So what are the perks and pitfalls of pursuing this, and how can you do the best possible job of adhering to its rigorous rules?

Surprising Health Benefits of the Keto Diet

Embracing the keto diet can have several significant health advantages. Here are a few that stand out:

• Weight Loss: The high-fat, low-carb equation promotes rapid weight loss, primarily due to your body using fat as its primary fuel.
• Controlled Blood Sugar Levels: A diet low in carbs nips blood sugar spikes in the bud, which is beneficial for diabetics and pre-diabetics.
• Improved Heart Health: If you choose healthy fats, like avocados and olive oil over saturated ones, it may help lower cholesterol levels.
• Boosted Brain Functioning: Some research suggests that ketones provide neuroprotective benefits potentially enhancing cognitive functions.

Nonetheless, it's essential to keep note that individual reactions can vary. Therefore, comprehensive consultation with healthcare professionals is requisite before making dietary shifts.

The Hidden Downsides of Going Keto

As beneficial as the keto diet can be, it does come with potential drawbacks, including:

• The Keto Flu: When you first start a ketogenic diet, you may experience symptoms similar to flu (like fatigue and headaches). This temporary state often resolves itself within a week.
• Nutrient Deficiencies: Limiting your intake of fruits, vegetables, and grains could lead to deficiencies in certain vitamins or minerals.
• Digestive Discomfort: A sudden decrease in fiber consumption from cutting down on grains and legumes might trigger constipation and other symptoms.
• Mood Swings: Some people report feeling irritable especially during the initial days due to drastic dietary changes.

It's always necessary to weigh these potential issues against the possible advantages when considering this dietary approach. Additionally, consider seeking professional advice for individualized guidance tailored towards mitigating these concerns effectively.

Top Tips for Triumphantly Tackling the Initial Phase

Starting a keto diet can feel challenging, but there are strategies to make it manageable:

• Pace Yourself: Make incremental changes. Start with reducing your carb intake gradually and increasing your fat intake correspondingly.
• Stay Hydrated: Drink plenty of water to prevent potential issues like constipation or fatigue associated with the initial phase.
• Incorporate Physical Activity: Regular exercise aids in quicker transition into ketosis.

Don't forget that you don't have to be on your own here! There's a wealth of support available online through forums and social media groups. You can even take advantage of keto meal delivery services that get nutritious meals made for you. It’s a convenient option if you're hesitant about learning new recipes and cooking skills yourself initially, and convenience definitely boosts your ability to stick to any diet you adopt.

So tackle those early stages confidently, remembering everyone's experience is different. Also, listen to what feels right for your body, and don’t ignore serious signals that something isn’t right.

Long-term Strategies for Sticking with Keto

For those committed to making keto a long-term lifestyle, here are some strategies to help you stick with it:

• Meal Planning: Jot down your meals in advance. This helps in keeping track of macros and resisting temptation. If you’re having trouble creating a plan, you could use a meal kit delivery service like Factor, which can deliver their premade keto-friendly meal plan meals right to your door. 
• Variety is Key: Add diversity to shake off the monotony. Explore new recipes or tweak around old ones complying with the diet's guide rails.
• Find Your Own Pace: It’s okay if every day isn’t perfect. Aim for progress over perfection.

In addition, remember that social events don't have to derail your commitment. Plan beforehand, choose wisely from the offerings available, or bring along permitted snacks or meals if possible.

Lastly, don’t shy away from seeking professional advice when unsure. There are plenty of experts out there, and health tips from the pros that are tailored to your needs are the best you can get.

Final Thoughts

If all this has inspired you to give a keto diet a go, or to stick to your guns on one you’re already following, that’s great! The tool you’ll need most of all is patience, because those expecting instant benefits from any diet will be sorely disappointed, and won’t stay the course.

Food safety inspections help avert safety and quality risks. During food processing, a manufacturer's primary concern is ascertaining that their products are fit for consumption while adhering to industry standards. While food manufacturers often use metal detectors during food inspection, they're not as effective because they cannot detect non-metallic contaminants. Thankfully, X-ray systems can do much more than metal detectors to ensure food safety. Discussed below are four benefits of X-ray food inspection.

1.  Effective identification of food contaminants

It’s every manufacturer’s responsibility to ensure their food items don't contain harmful physical contaminants, including glass and metal that can hurt consumers. These foreign objects can be in various production phases based on your production processes. Using X-ray technology in food inspection can be rewarding as it detects even the smallest foreign particles, preventing potential contamination.

Thanks to X-ray systems' unmatched ability to detect physical contaminants in unpackaged or packaged products, manufacturers can ensure consumer protection. With the help of a guide on choosing an X-ray machine, you can find a screening system that meets your needs.

2.  Cuts costs

An X-ray system is a significant investment. However, it can cut costs in the long term. Implementing food safety measures, such as X-ray systems, helps enhance quality, enabling you to eliminate risks. An X-ray machine allows you to minimize waste in your company. By catching faults early enough in the production process, you can keep materials and food products from being disposed of because of bad quality.

With X-ray technology, you can prevent line re-runs that result in wasted staff resources and energy. This facilitates quick turnaround times and productivity. If your company releases hazardous or low-quality food items in the market, it risks food recalls. This may lead to paying over $10 million in costs. Fortunately, an X-ray machine can help ensure only safe, prime-quality products are released into the market.

3.  Supports food traceability

X-ray machines do more than just scanning products for contaminants. Investing in this technology offers you, the manufacturer, a multi-tasking defense line within one device. X-ray machines can keep product details for traceability purposes at each production level:

• Ingredients and raw materials: Ingredients and raw materials get to manufacturing companies from several sources and vendors. As such, implementing pre-processing contaminant detection is essential. X-ray machines can scan incoming ingredients to catch data on when, what, and who inspected the product
• Packaged items: To ensure an end consumer gets contaminant-free food items in their desired condition, put an X-ray machine near the end of the production line. X-ray systems can scan boxed or packaged products across various product types while standing as the final line of defense before your food products are released into the market
• In process: Foreign items are usually initiated in process on processing or manufacturing lines. An X-ray machine scans products and records if they’ve been validated

4.  They ensure regulatory compliance

X-ray inspection machines enable manufacturers to remain compliant with retailer codes of practice, which call for an official X-ray food inspection program to be implemented by granting supplier approval. An X-ray system can help compliance with:

• International Food Standard
• Safe Quality Food 2000 code
• Standard for Food Safety

Endnote

X-ray systems are key to ensuring food safety. Consider incorporating X-ray technology in your food inspection to reap these benefits.

When it comes to satisfying our sweet cravings, we often find ourselves at a crossroads between indulging our taste buds and nourishing our bodies. But who says you can't have the best of both worlds? With this Almond, Cranberry & Tahini Slice recipe you can indulge in a delectable treat that's not only mouth-wateringly good but also packed with wholesome ingredients that’ll leave you feeling energized and guilt-free.

A Slice of Goodness

This scrumptious bake exceeds all expectations of a healthy slice. It’s full of interesting flavours such as almond, coconut, and cranberries for that sour and sweet burst. Life’s too short not to bless yourself with sweetness, and I couldn't agree more, so whether you're enjoying it as a midday snack, dessert, or sharing it with friends over a cup of tea, this Almond, Cranberry & Tahini Slice is a memorable one!

What You'll Need

Ingredients:

• 2 cups almonds, roughly chopped
• 1 cup dried cranberries
• ½ cup shredded coconut
• 1 cup almond meal
• 165g tahini
• 1/3 cup maple or rice-malt syrup
• ¼ cup coconut oil
• 1 tbsp coconut cream
• 1 tsp alcohol-free vanilla extract
• Sea salt

Directions

1. Preheat oven to 175°C. Line a square cake tin with baking paper.
2. In a large bowl, add the almonds, cranberries, coconut and almond flour and stir well. Add the remaining ingredients and stir to combine.
3. Pour the mixture into the prepared tin, then press down firmly using wet hands.
4. Bake for 30-40 mins or until golden brown.
5. Cool completely before cutting into 8 bars.
6. Store in an airtight container in the fridge for up to 1 week or the freezer for up to 6 months.
7. using a sharp knife, cut it into squares or bars. Each bite will be a delightful combination of nutty, sweet, and indulgent flavours.

Storing Your Sweet Treat

One of the great things about this slice is its longevity. I suggest making a batch and freezing it. That way, you'll have instant access to a sweet treat whenever you feel like it. Simply wrap the individual slices in parchment paper or plastic wrap, store them in an airtight container, and pop them in the freezer. They'll stay fresh for up to three months in the freezer, making them perfect for impromptu gatherings or a quick snack.

This slice is not just a sweet treat; it's a celebration of the harmony between taste and well-being. So, why not treat yourself to a slice of goodness today?

Give it a try and let me know what you think in the comments section below.

Lee xo

Spring is here and it’s time to dust off those winter cobwebs and embrace the fresh beginnings that this new season brings. Fling open the windows and feel the sun's warm rays caress your skin. Enjoy the gentle warm breezes that carry the delicate scents of blossoming flowers and freshly cut grass, as you shed the heavy layers of winter and step into all of the lightness and brightness that spring has to offer.

I’m sure you’ll agree that there is a renewed sense of energy and optimism when spring rolls around. It’s a wonderful season to clear out the clutter, both physically and mentally, and create space for new ideas and inspiration to blossom. Springtime is the perfect time to embark on new adventures and embrace the joys of outdoor activities too. Why not pull that old bicycle out from the shed, or lace up your hiking boots, and embark on an adventure, discovering hidden wildflower lined trails, whilst immersing yourself in the natural beauty all around you?

But there’s another element to spring that’s not only about the external transformation; it's also an invitation for your insides to have a fresh new beginning in the shape of an internal cleanse, to give you that nudge to feel rejuvenated and renewed and offer you back all that energy and vitality you may have been missing during the hibernation period of winter.

Today, I'm here to introduce you to a recipe that is not only nourishing but perfect for a springtime cleanse. Allow me to introduce you to my Supercharged Kitchari.

Kitchari is a fantastic dish that is both soothing and easy to digest. It's like a warm hug for your tummy. The best part? It's super easy to prepare, and you can make a big batch to have on hand for quick and satisfying meals. Convenience at its finest, so you can spend more time enjoying nature and the joys of springtime.

So why is a Kitchari cleanse good for you?

Firstly for nourishment and digestive ease. Kitchari is a gentle and nourishing dish that combines rice and mung beans. It’s easy to digest, making it a perfect option for a digestive system break. During the cleanse, kitchari provides essential nutrients, such as protein, fibre, and vitamins, whilst being very gentle on your stomach. It helps reset your digestion and promotes efficient nutrient absorption.

Secondly, it’s beneficial for detoxification and cleansing. Kitchari is thought to support the body's natural detoxification processes. The combination of rice and mung beans is believed to have a detoxifying effect, helping to flush out the junk from your trunk. The spices like ginger, turmeric, and cumin used in kitchari also have antioxidant and anti-inflammatory properties, further supporting the cleansing process.

This meal is also balanced and satisfying. Kitchari is a well-balanced dish that provides a combination of carbohydrates, proteins, and healthy fats. This balance helps keep your blood sugar levels stable and prevents energy crashes.

I love that kitchari's warm and comforting nature can help satisfy cravings and keep you feeling nourished throughout the cleanse too. One thing I should add is to ensure you are drinking enough water if you are doing a kitchari cleanse.

If you’re wondering how long to do it for, the duration of a kitchari cleanse can vary depending on individual preferences and goals. Generally, it can be done for a period of three to seven days. This time-frame allows your body to experience the benefits of the cleanse without putting excessive strain on your system.

A three-day cleanse is a good starting point for beginners or those who prefer a shorter reset. It provides a gentle detoxification and digestive rest while allowing you to experience the benefits of kitchari. I also love to add one teaspoon of my Love Your Gut powder or Love Your Gut capsules at the same time and finish the day with a teaspoon of Love Your Gut Synbiotic to further cleanse the gut and then repopulate it with lots of probiotics, helping your body further with digestion and adding important prebiotic fibre, digestive enzymes and dietary fibre. To supercharge your energy levels, add a few drops of Fulvic Humic Concentrate too. You can read more about my Love Your Gut products here.

For those looking for a deeper cleanse or more significant transformation, a seven-day cleanse may be suitable. This longer duration allows for a more thorough detoxification process and a chance to observe potential changes in energy levels, digestion, and overall well-being.

Ultimately, the duration of your kitchari cleanse should be based on your personal goals, health condition, and comfort level. It's essential to listen to your body and make adjustments as needed. If you have any concerns or specific health conditions, it's always advisable to consult with your healthcare professional before starting any cleanse or dietary changes too.

The addition of vegetables during the cleanse adds essential vitamins and minerals, promoting overall health. To supercharge my recipe, I simply warm 1 cup of the cooked mixture with 125 ml (4 fl oz/1/2 cup) water and add chopped vegetables to it, as it takes this kitchari to the next level and gives it a supercharge and a burst of flavour and nutrients with every spoonful. Who said cleansing had to be boring? Not me!

Have you ever done a kitchari cleanse?  Let me know in the comments below.

Supercharged Kitchari

Here's what you'll need:

Serves 4

• 200 g (7 oz/1 cup) brown basmati or brown rice, soaked for a minimum of one hour in water and 2 tablespoons apple cider vinegar, then drained
• 225 g (8 oz/1 cup) mung beans (moong dal), soaked for a minimum of one hour in  water and 2 tablespoons apple cider vinegar, then drained
• 2.5 cm (1 inch) piece of ginger, grated
• 2.5 cm (1 inch) piece of turmeric, grated or 2 teaspoons ground turmeric
• 2 teaspoons ground cumin
• pinch of asafoetida (optional)
• 1 tablespoon ghee
• 1 litre (35 fl oz/4 cups) filtered water
• Celtic sea salt, to taste

Method

In a large saucepan, combine all the ingredients. Bring it to a simmer, and let it cook until the grains and beans are tender, creating a symphony of flavours and aromas.

Once your kitchari is ready, you can store it in the fridge for easy access. Simply warm up a cup of the cooked mixture with some water, add your favourite veggies, and voila! A nourishing meal is just moments away.

It's time to nourish your body and embrace the freshness of the season. Happy cooking and happy cleansing!

Different kinds of supplements available in Saliomed.com can help improve your lifestyle and support your immune health.

Health-boosting supplements are excellent at ensuring your body, mind, and soul get the nourishment they need for a more fulfilling life. Even with a great diet full of healthy vegetables, energy-boosting fruits, and high-quality meat and protein, you can often lack one or two of the things you need. And these can change as you get older. There is no one solution to getting all the nutrients, but there are many you can use to your advantage for better health and vitality.

CBD and Hemp Products

Let's get the most controversial one out of the way first. CBD and hemp are widely used these days and are derivatives of marijuana, which is why they are controversial. However, there have been many studies into the positive effects of CBD products and legal medical cannabis for issues such as chronic pain, depression, and anxiety. CBD isn't for everyone, but there are millions of people who swear by it for making them feel less stressed about life and health.

Good Multivitamin Blends

There are essential vitamins that you need each day, and you may not get them through your diet. These include some of the most important for organ, brain, and physical health. You may even be naturally deficient in one or two of these. So a good multivitamin blend includes these:

• Vitamin D reduces the chances of getting ill, reduces back pain, and strengthens bones.
• Magnesium eases period pains, helps the nervous system, and helps blood sugar.
• Iron for improved brain function, red blood cell production, and getting more energy.
• Vitamin B compounds help digestion, making DNA and help you to achieve better focus.
• Zinc can help build a strong immune system and aid with your general metabolism.

To ensure you're getting the essential vitamins your body needs, consider incorporating WOWMD Nutrimax Essentials into your routine. This safe, high-quality supplement provides vital nutrients like Vitamin D, Magnesium, Zinc, and Iron, supporting immunity, energy, and overall health.

These are the most vital for daily life. Getting enough of the above vitamins and minerals will help you achieve your daily goals by increasing energy, removing brain fog, and making you feel generally much better all around. It is vital to not rely on multivitamins and focus on health.

Flavonol-Packed Black Elderberry

Flavonols are molecules that have all kinds of benefits. Some of the most crucial are anti-inflammatory properties that can help with common ailments such as colds and flu. This is because they soothe aches and pains, reduce congestion, and bring down a fever. The best source of flavanols is black elderberry extract, which you can get at any pharmacy or health store. You can also take it daily as a well-known preventative measure against cold and flu.

Ancient Adaptogenic Ashwagandha

There is some controversy around ashwagandha because it can be dangerous for some people, works wonders for others, and then there are people who see no benefit at all. Ashwagandha is adaptogenic, which means it helps your body manage stress responses and can help restore you to a calmer state. Many herbs are adaptogens, and you can use ashwagandha daily in tablet form. You should avoid these if you are pregnant, diabetic, or have stomach ulcers.

Asian Shiitake Mushrooms

Shiitake mushrooms contain flavonoids like elderberry. Not just delicious in Asian dishes, they also come with many healthy benefits such as high protein, digestive enzymes, and prebiotics. Prebiotics are the organisms that probiotics feed on. So, you need a steady supply of these to ensure the probiotics in your gut are well-fed. Shiitake mushrooms have also been noted to help reduce anxiety and depression by lowering the active levels of cortisol in your hormonal system.

Supplements for Tired Eyes

With so many devices to use, air pollution, and the general stress of everyday work and life, our eyes get much more tired than we think they do. Strained eyes can cause all kinds of issues, including vision problems, insomnia, and headaches. Your pharmacy will stock these supplements for eye care:

• Vitamin A can help keep your corneas clear and prevent night blindness.
• Vitamin E is an antioxidant that helps reduce age-related eye disease.
• Collagen is produced by vitamin C, which will help strengthen your eye structure.
• B vitamins help reduce eye inflammation caused by age-related eye issues.
• Riboflavin reduces oxidative stress, and a deficiency is linked to cataracts.
• You can help prevent glaucoma by eating foods rich in niacin, like fish and nuts.
• Lutein helps reduce the stress and strain on your eyes from blue light radiation.

Eye care is essential for helping you feel generally better about your health. The great news is that many of the essential vitamins and minerals for good eye health are found in most of the nutritious foods you probably already eat daily. A balanced and healthy diet goes a long way.

Strengthening the Immune System

As a younger person, your immune system is usually very strong and gets weaker as you get older. This means that even a UTI can be troublesome. However, it doesn't have to be this way, and you can maintain a strong immune system your entire life with the right nutrients. Herbs and supplements such as Eleutherococcus, Maitake mushrooms, and green tea are very easy ways to boost your overall immune system in addition to eating a diet like the Mediterranean diet. Different kinds of supplements available in Saliomed.com can help improve your lifestyle and support your immune health.

Age-Related Support

Aching joints and bones are among the most common complaints as you get older. This is because the cartilage (which acts like a natural lubricant between bones) can wear down and cause your bones to rub against each other. This is more commonly known as arthritis. Yet you can help prevent this common issue with some simple supplements. Supplements and foods that contain curcumin, such as turmeric and black pepper, are known to help with this issue.

Getting Enough Fibre

Not getting enough fiber in your diet can make you miserable. Fiber is essential for digestion and can make passing solids a breeze, which will help you as you age. But it can also help prevent serious issues such as IBS and some other embarrassing toilet problems. Unfortunately, there are no meats that contain fiber. But the good news is fiber is found in many of the most wonderful foods, such as fruits like apples, delicious nuts, and fresh herbs. 

Gut Health products

Your gut can accumulate and store 500g to 3 kilos of waste! This has many negative effects like limiting the gut linings ability to absorb nutrients and hydration. Cleaning your gut should be a constant in your daily life, just like brushing your teeth.

Cleaning your gut is the core job of the Supercharged Food Love Your Gut diatomaceous earth powder and capsules. It’s a gentle, gentle natural gut cleanse.

For a deep clean,  as a clinical nutritionist, I recommends Love Your Gut Fulvic Humic concentrate drops. They are a liquid mineral food that helps clear the hard to get to tight junctures of the digestive system.

Health Boosting Supplements Include Probiotics

As some doctors will tell you, a good immune system always starts with what's in your gut. However, most people overlook the importance of probiotics in their diet, and some aren't even aware of them. Probiotics are little gut cleansers that help your overall internal stomach, digestion, and colon health. Made up of bacteria, they have also been shown to help improve breathing issues and heart health and can even help in the fight against seasonal allergies. 

For repopulating the gut my Love Your gut Synbiotic is key. It contains prebiotics, probiotics, digestive enzymes and dietary fibre.

Honey Health Boosting Supplements

Honey is a wonderful ingredient that can make anything taste better because it is a natural sugar. However, not all honey is made the same, and there are some studies that have found that almost half of honey products are fake imposters of standard sugar syrups. This means they aren't good for you. However, there are some brands and honey products that are. Manuka honey, for example, is a powerful antioxidant that can help with ulcers, IBS, and tooth decay.

Omega-3 and Essential Fish Oils

Omega-3 is a wonderful substance that has many benefits, some of which are being taken very seriously for age-related health issues. For example, some now believe, based on studies, that high amounts of Omega-3 can help with Alzheimer's disease. Here's how you can get more:

• Expand your culinary skills to include eating more oily fish, such as salmon.
• Eat more eggs such as for breakfast each morning as they are rich in Omega-3.
• Have a handful of nuts, especially walnuts, instead of reaching for a sugary snack.
• Take cod liver oil capsules daily to ensure you always get a good dose of Omega-3.
• Certain seeds, such as basil and flax seeds, are a great way to boost Omega-3.

Omega-3 fatty acids are a great way to help your body's cells function the way they are meant to. And this also includes the cells in your brain. Poor skin, hair, and nails could indicate you aren't getting enough Omega-3, and for women, this also includes having a difficult period.

An Antioxidant-Rich Diet

Antioxidants are vital for targeting free radicals. These are unstable atoms that can build up in your body and damage your cells. This is known as oxidative stress and is commonly caused by things that are bad for us. This includes high GI foods, too much alcohol, and smoking. Fortunately, it is pretty easy to get more antioxidants in your system, and some are even the best to eat, such as blueberries, tomatoes, and dark chocolate, so there's your excuse, yay!

Summary

CBD and hemp products help you alleviate some aging issues alongside well-established health-boosting supplements. These include the usual suspects, such as vitamins B, C, and D, as well as iron, magnesium, and others. Yet for overall improved health and wellness, you can also include adaptogens from foods like elderberries and shiitake mushrooms for fighting off common cold and flu symptoms. You can boost your health with Omega-3 and antioxidants.

If you’ve got a bone to pick with bone broth, I understand. While I personally love bone broth and found it essential in my gut-healing journey, I know to others, it can sound a little, unappetising. 

If that’s you, I get it, but I would love to have the opportunity to change your mind. 

What is Bone Broth?

Before we start, bone broth is vastly different from the packaged chicken stock you may have used to make soup. Bone broth is made by simmering the bones and connective tissue of animals. It’s a nutrient-dense stock that forms the backbone of many a soup and sauce but can also be drunk on its own. You can make bone broth out of practically any animal – including chicken, beef, fish, buffalo or lamb. 

My De-fishious Fish Broth!

I’d love to share with you ten reasons why I think that bone broth is super healthy and why you might like to include it in your diet. By the way, if you are vegan or vegetarian, then homemade vegetable stocks are delicious and nutritious for you too.

The first reason I’d like to point out is that it’s mineral-rich.

If minerals and vitamins were dollars, bone broth would be rich! Bone broth contains protein, collagen, calcium, selenium, fatty acids, magnesium, potassium, manganese, zinc, iron, and vitamin A and K.  This provides your body with essential nutrients, in an easy to eat and very easy to digest format.

2. Our gut loves it.

Bone broth has been used for centuries as a digestive tonic, helping heal and seal the digestive tract’s lining while reducing inflammation in the gut. An amino acid called glutamine found in bone broth helps maintain the intestinal wall's function and prevents a leaky gut. Emerging research suggests that glutamine, along with other amino acids found in bone broth, may benefit people with irritable bowel disease and irritable bowel syndrome. 

If you’re looking for further gut support, I recommend Love Your Gut Powder. It helps remove the build-up of mucus, acid, plaque and bacteria in the gut to improve nutrient absorption and reduce digestive symptoms. If you’re looking to support your gut while on the move, why not try them in capsule form here?

3. It’s an inflammation fighter. 

Bone broth contains the anti-inflammatory amino acids glycine and arginine. Why does this matter? Well, chronic inflammation can lead to a whole host of diseases, including arthritis and cardiovascular disease; this is why it’s crucial to eat a highly anti-inflammatory diet and why I’m team bone broth. If you want to learn more about inflammation, click here.

4. It’s excellent for the health of our joints. 

Cartilage in the joints shrink and wear down with overuse, which can cause damage, pain and atrophy. According to dietician, Dawn Devito, research indicates that collagen consumption can improve joint health and decrease knee pain and stiffness in people with osteoarthritis.

Bone broth also contains glucosamine and chondroitin, which support cartilage production. 

5. It can improve our brain function.

Bone broth can be extremely beneficial for our nervous system. The healthy fats within bone broth provide a source of fuel for the brain. Plus, bone broth is rich in calcium which is crucial for nerve health.

6. Hello, glowing skin. 

Collagen is blowing up in the beauty industry, and with good reason. Collagen is a significant component of the skin, helping keep skin wrinkle-free, plump and glowing. Unfortunately, as we age, our collagen production rate declines, so it’s crucial to replenish it through the diet to help slow skin aging and reduce fine lines and wrinkles. 

7. It supports the immune system.

The small intestine acts as the first line of defence for our immune system. If the gut barrier becomes leaky, this can disrupt immune system function. We know that bone broth is protective for our gut, so it’s also a massive supporter of the immune system. 

8. It can assist with weight loss and weight maintenance.

I know it’s not all about ‘calories in’ and ‘calories out’, but if you are looking for low-calorie options to support a healthy weight, bone broth is an excellent option. Bone broth is full of protein which can increase satiation while being low-calorie which is ideal for the waistline. 

9. It can act as a sleep aid.

Glycine, naturally found in bone broth, may increase relaxation and promote sleep. Studies have shown that those who took glycine before bed fell asleep faster, maintained a deeper sleep and woke fewer times throughout the night. Glycine reduces daytime sleepiness, improves mental function and memory. Sign me up.

10. It’s a bone protector and supporter. 

Our bones are made mostly of collagen, which supports their structure and keeps them strong. Collagen consumption can increase bone mineral density and stimulate bone growth. Bone broth is also rich in calcium, magnesium and phosphorus, which creates and maintains healthy bones.  

And that’s it! Bone broth is here to heal your gut, support your brain health and warm up your insides. What more could you want?

Beef Pho Bone Broth

S E R V E S 4 

Bone broth is all the rage at the moment, but you can enjoy the gelatinous benefits of this age-old tonic in a variety of delicious ways. This particular twist will whisk you away to the streets of northern Vietnam, where pho originated in the early 20th century. It was initially sold at dawn and dusk by roaming street vendors shouldering mobile kitchens. The garnish of lime and bean sprouts is a modern variation on this traditional healing broth. 

Ingredients

• 1 tablespoon coconut oil
• 1 kg (2 lb 4 oz) beef bones (shin, knuckles, marrow and gelatinous cuts are good)
• 2 litres (68 fl oz/8 cups) filtered water, plus extra as needed
• 2 tablespoons apple cider vinegar
• pinch of sea salt
• 6 star anise
• 2 cinnamon sticks
• 3 cardamom pods
• 2 teaspoons coriander seeds
• 2 teaspoons fennel seeds
• 3 cloves
• 1 brown onion, halved and sliced
• 1 × 7.5 cm (3 inches) piece fresh ginger, grated
• 1 tablespoon wheat-free tamari
• 500 g (1 lb 2 oz) beef (e.g. sirloin), thinly sliced
• 3 zucchini (courgettes), spiralised 

To serve

• handful bean sprouts, trimmed
• handful mixed basil, mint and coriander (cilantro) leaves
• 2 limes, cut into wedges

Method:

1. Preheat the oven to 200°C (400°F).

2. Heat a large flameproof casserole dish over medium heat and melt the coconut oil. Add the bones and stir to coat. Cover and transfer the casserole dish to the oven for 30 minutes or until the bones are browned. 

3. Return the dish to the stovetop and add the water, vinegar and salt. Bring to the boil, reduce the heat to as low as possible and simmer, covered, for 11/2 hours, adding a little more water from time to time if necessary. 

4. Carefully remove the bones using tongs and discard. Allow the broth to cool, then skim any unwanted fat off the top, setting it aside. 

5. Heat a heavy-based frying pan over medium heat and toast the spices for 2 minutes or until fragrant. Move the spices to the side of the pan, add some of the reserved broth fat, then sauté the onion and ginger until the onion is translucent. Transfer to the casserole dish with the stock, then add the tamari and beef.

6. Return to a gentle boil over medium heat on the stovetop, then reduce the heat to low, add the zucchini noodles and simmer for 5 minutes, or until the noodles are al dente. 

7. Ladle into bowls, top with the bean sprouts, garnish with the herbs and serve with the lime wedges. 

SUPERCHARGED TIP

If you have a slow cooker, it’s perfect for this pho. If you prefer your noodles crunchier and your beef rare, you can put the noodles and beef into the bowls then pour over the hot broth.