Dr.JoshAxe
BONEBROTHBREAKTHROUGH
Copyright©2016Dr.JoshAxeAllrightsreserved
Nopartofthispublicationmaybereproducedordistributedinanyformofbyanymeans,electronicormechanical,orstoredinadatabaseorretrievalsystem,withoutpriorwrittenpermissionfromthepublisher.AllinquiriesshouldbeaddressedtoAxeWellnessat
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.
www.BoneBrothProtein.com
4
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.
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www.DrAxe.com
7
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.
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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.
1
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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
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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.†
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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.†
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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.†
15† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
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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
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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.†
19† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
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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.”
21† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
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13
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.†
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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
23† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
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.†
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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
25† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
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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.
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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.†
27† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
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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.
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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.
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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.†
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35† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
8GREATWAYSTOUSEBONEBROTHPROTEIN
SMOOTHIESAddonescoopofBoneBrothProtein(vanillaor
chocolate)toyoursmoothieeverymorningforanadded20gramsofgut- friendly
protein.†
FOODBARSANDPROTEINSNACKSMakeyourown
homemadeproteinbarsthataregreatsnacksforthewholefamilyandawaytostayhealthywhile
traveling.†
CROCKPOTANDSOUPRECIPES
UsePureorTurmericBoneBrothProteinasadirectreplacementforbonebrothandadditionallyseasonwithseasalt,parsleyandgarlic.
ANCIENTGRAINSUsewithquinoa,riceandoatstocreateasuper-grainwithabalancedaminoacidprofileof20gramsofbody- buildingproteinperserving.†
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NATURALHEALTHSUPPLEMENT
UseBoneBrothProteinasasupplementfor
healthyjoints,skin,hair,guthealthandimmune
support.†
HEALTHYDESSERTSWanttosupportyourmetabolismandaddproteintoyourdessert?Addproteinandgut-friendlynutrientstodesserts,suchashigh-proteincookiesandproteinpuddings.†
WORKOUTMEALSMixBoneBrothProteindirectlyinwaterorwithdairy,almondorcashewmilkplusfruitforpre-
workoutandpost- workoutsnackstoaidrecovery,metabolismandmuscle
support.†
BONEBROTHCLEANSEMixBoneBrothProteinindailysmoothiesandjuicesforaneffectivefull- bodycleanse(duetoitshighlevelsof
glycineandpotassium).Seethenextchapterforatransformationalcleansingprogram.†
37† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
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.
40
3- DAYBONEBROTHCLEANSE
DAY1Breakfast12ouncesbonebrothoroneservingofBoneBrothProtein(PureorTurmeric)mixedinwateroralmondmilk
LunchBoneBrothBlueberryProteinShake(seerecipeonpage57)
DinnerMochaFudgeSmoothie(seerecipeonpage65)
DAY2Breakfast12ouncesbonebrothoroneservingofBoneBrothProtein(PureorTurmeric)mixedinwateroralmondmilk
LunchGreenDetoxSmoothie(seerecipeonpage65)
DinnerPumpkinPieSmoothie(seerecipeonpage58)
DAY3Breakfast12ouncesbonebrothoroneservingofBoneBrothProtein(PureorTurmeric)mixedinwateroralmondmilk
LunchStrawberryCoconutSmoothie(seerecipeonpage70)
DinnerCarrotGingerSmoothie(seerecipeonpage60)
43
7- DAYBONEBROTHCHALLENGE
MONDAY TUESDAY WEDNESDAY
StrawberryCoconutSmoothie
ButternutBisque
EggDropSoup
BREAKFAST
LUNCH
DINNER
12ouncesbonebroth*
TunaSalad
Avgolemono
12ouncesbonebroth*mixedwithalmondmilk
BisonCabbageBroth
BroccoliCauliflowerSoup
44
3MEALSPERDAY
8A.M.BREAKFASTbonebrothsmoothieoroneservingofpureBoneBrothProtein
12P.M.LUNCHbonebrothsnack/barorbonebrothmain
dish
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†
8AM
NOON
3PM
6PM
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
46
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
*OroneservingofBoneBrothProtein(PureorTurmeric)mixedin12ounceswater 47
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
48
8AM
NOON
3PM
6PM
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
*OroneservingofBoneBrothProtein(PureorTurmeric)mixedin12ounceswater 49
BONEBROTHPROTEIN POWDER#1GUT- FRIENDLYPROTEINPOWDER †
BONEBROTHPROTEIN™PURE&TURMERIC• 20gProtein|NoCarbs|NoSugars• Gut- Friendly|Paleo- Friendly|100%Natural• Dairy- Free|Soy- Free|Grain- Free|Nut- Free|Gluten-Free
• 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!
51† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
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)
1
1
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Placeallingredientsinablenderandpuréeuntilsmooth.
OATMEALCOOKIESMOOTHIE• ½cupcookedgluten- freeoats
• 8rawcashews• 12ounceswater• 2Medjooldates,pitted• pinchofcinnamon• pinchofseasalt• 1scoopBoneBrothProtein(Pure)
Placeallingredientsinablenderandpuréeuntilsmooth,addingmoreliquidifneeded.
PUMPKINPIESMOOTHIE• ½cuppumpkinpurée• ½cupcookedbutternutsquash
• ½teaspoonpumpkinpiespice
• ½teaspoonvanillaextract
• 12ouncesnutmilkorwater
• 1scoopBoneBrothProtein(Pure)
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1
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PUMPKINPIE
SMOOTHIE
59
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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)
• 1scoopBoneBrothProtein(PureorVanilla)
• ⅛teaspoonvanillaextract
1
1
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PEACHPROBIOTIC
SMOOTHIE
63
MOCHAFUDGE
SMOOTHIE
64
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)
1
1
65† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
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
1
2
3
66
67
Placeallingredientsinablenderandpuréeuntilsmooth.Addmoreliquid/iceifnecessary.
THINMINTSMOOTHIE• 12ouncescoconutmilk(full- fat)
• 3dropspeppermintextract
• 3tablespoonscocoapowder
• 1scoopBoneBrothProtein(Chocolate)
• ½cupofice
Preheatovento350F.
Slicepearinhalfandplacefacedownonabakingsheet.Cookfor20minutes.
Placeallingredientsinablenderandpuréeuntilsmooth,addingwaterandicetoblendasnecessary.
GUT- REPAIRSHAKE†
• 1pear• 12ouncescoconutmilk(full- fat)
• 1teaspoongingerroot,minced
• 1teaspoonrawhoney• 1scoopBoneBrothProtein(PureorTurmeric)
1
12
3
69† ɐ esestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.ɐ isproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
Placeallingredientsinablenderandpuréeuntilsmooth.Addmoreliquid/ iceifnecessary.
STRAWBERRYCOCONUTSMOOTHIE• 1cupfrozenstrawberries• 12ouncescoconutmilk(full- fat)
• 1tablespoonrawhoney• 1teaspoonbeepollen• 1scoopBoneBrothProtein(Pure)
Placeallingredientsinablenderandpuréeuntilsmooth,addingwaterandicetoblendasnecessary.
POST-WORKOUTMUSCLEBUILDINGSHAKE†• 3tablespoonsalmondbutter
• 12ouncesplainkefir• ½cupgluten- freeoats• 1banana• 1scoopBoneBrothProtein(PureorVanilla)
• 3raweggs(optional)
1
1
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72
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
SERVES:1– 2 TIME:20MINUTES
12
3
4
5
73
Inamediumpotovermedium- highheat,placeallingredientsandbringtoaboil.Reduceheatandallowtosimmerfor5minutes.
Addporridgetoahigh-speedblenderandblenduntilthickandcreamy.
Optionally,topwithberries.
COCONUTPORRIDGE
• 1cupcoconutmilk(full-fat)
• 1scoopBoneBrothProtein(PureorVanilla)
• ½cupcoconut,shredded• 1–2tablespoonsmaplesyrup
• 1tablespoonhempseeds• 1tablespoonchiaseeds• 1tablespoonflaxseeds• ¼teaspoonvanillaextract
• ¼teaspooncinnamon• ¼teaspoonseasalt• berries(optional)
SERVES:1– 2 TIME:15MINUTES
1
2
3
74
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
1
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4
5
75
77
78
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
1
2
5
4
3
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79
Brewcoffeetodesiredstrength.
Inahighspeedblender,addincoffee,butter,coconutoilandproteinpowder.
Blendonhighandserveinalargemug.
BONEBROTHCOFFEE
• 12ouncesorganicbrewedcoffee
• 1tablespoongrass- fedbutter
• 1tablespooncoconutoil• 1scoopBoneBrothProtein(Pure,VanillaorChocolate)
SERVES:1– 2 TIME:5MINUTES
12
3
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81
82
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)
SERVES:4 TIME:40MINUTES
1
2
3
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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)
SERVES:6– 8 TIME:55MINUTES
1
2
3
4
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85
MAINDISHES
89
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
SERVES:2– 4 TIME:45MINUTES
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3
4
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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
1
2
3
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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
SERVES:8– 10 TIME:45MINUTES
1
2
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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
SERVES:4– 6 TIME:50MINUTES
1
2
3
4
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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)
SERVES:4 TIME:35MINUTES
1
2
3
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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
SERVES:4 TIME:20MINUTES
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2
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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
SERVES:4 TIME:30MINUTES
1
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3
4
5
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Inamediumpotovermedium- lowheat,sautégarlicinoilfor5minutes,oruntillightlybrowned.
Addtomatoes,coconutmilk,seasalt,vinegarandbonebroth,stirringtocombine.
Cookuntilhot.Topeachservingwithfreshbasilandfreshcrackedpepper.
CREAMYTOMATOSOUP
• 3clovesgarlic,pressedorminced
• 1tablespooncoconutoil• 2BPA- freecans(28ounceseach)salt- freedicedtomatoes
• 1can(14ounces)coconutmilk(full- fat)
• ½teaspoonseasalt• 2teaspoonsapplecidervinegar
• 4scoopsBoneBrothProtein(Pure)mixedin36ounceswater(or4cupsbonebroth)
• freshbasil,minced• freshcrackedpepper
SERVES:6– 8 TIME:20MINUTES
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Inalargepotovermediumheat,bringbonebroth,spicesandseasalttoasimmer.
Addremainingingredientsandreturntoasimmer.Reduceheattolowandsimmerfor25minutes.
BEEF&BUTTERNUTSQUASHSOUP
• 4scoopsBoneBrothProtein(Pure)mixedin48ounceswater(or6cupsbeefbonebroth)
• 1½teaspoonsgroundginger
• 1teaspoonchipotlepepper• 1teaspooncumin• ½teaspoonseasalt• 1poundbeef,slicedorcubed
• 1yellowonion,diced• 1mediumbutternutsquash,cubed
SERVES:6 TIME:35MINUTES
1
2
104
Inacrockpot,placecoconutoil,coconutaminos,vinegar,garlic,redpepperandginger.
Addmeatintocrockpotandfliptocoat.
Pourinbonebrothandstir.Cookonlowfor6- 8hours.
Addbroccoliaboutanhourbeforeserving.
Sprinklesesameseedsovertopandserve.
GINGEREDBEEF&BROCCOLISOUP
• 2teaspoonscoconutoil• ¼cupcoconutaminos• 2tablespoonsapplecidervinegar
• 2clovesgarlic,smashedandchopped
• ½teaspoonredpepperflakes
• 1tablespoonfreshgratedgingerroot
• 1poundgrass- fedribeye,slicedintostrips
• 1scoopBoneBrothProtein(Pure)mixedwith12ouncesofwater(or1½cupsbeefbonebroth)
• 1headofbroccoli,brokenintopieces
• 1tablespoonsesameseeds
SERVES:4 TIME:25MINUTES
1
23
54
105
Inamediumsautépanovermediumheat,sautéonionuntiltender,about8- 10minutes.
Inamediumbowl,combineonionwithturkey,proteinpowderandseasonings.
Formintofourpattiesandgrilluntilinternaltempreaches165F.
Serveonromainelettucewraporsproutedgrainbun.
TASTYTURKEYBURGERS
• ½onion,diced• 1poundgroundturkey• 1scoopBoneBrothProtein(PureorTurmeric)
• 1teaspoonseasalt• ½teaspoongarlicpowder• ½teaspoonturmericpowder(removeifusingTurmericBBP)
• ¼teaspoonpaprika• ¼teaspooncoriander• ¼teaspoonblackpepper• romainelettuceorsproutedgrainbun
SERVES:2– 4 TIME:20MINUTES
1
2
3
4
106
107
108
Inamediumpotovermedium- highheat,bringbonebrothtoarollingsimmer.Addmushrooms,onion,garlic,gingerandwakame.Reduceheattomediumandsimmerfor15minutes.Reduceheattomedium- lowandremove1½cupsofbroth.
Whiskbrothintomisoandaddtosoup.Holdatlowheatfor5minutesbeforeserving.
Topeachbowlwithscallions.
MUSHROOMMISOSOUP
• 3scoopsBoneBrothProtein(Pure)mixedin36ounceswater(or4cupschickenbonebrothand½cupwater)
• 1cupbabyportabellamushrooms
• ½redonion,chopped• 3clovesgarlic,pressedorminced
• 1tablespoonfreshgratedgingerroot
• ¼cupdriedwakame• 3tablespoonsmellowwhiteorgarbanzomiso
• half- bunchscallions,chopped
SERVES:2– 4 TIME:35MINUTES
1
2
3
109
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
SERVES:4 TIME:30MINUTES
1
2
3
110
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)
• 1scoopBoneBrothProtein(Pure)
SERVES:6– 8 PREP:15MINUTES TIME:3HOURS
1
2
3
4
111
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
SERVES:4 TIME:40MINUTES
1
2
3
4
112
114
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
SERVES:1– 2 TIME:10MINUTES
1
2
3
115
Chopeggs,celeryandpecans.
Inamediumbowl,combineallingredientstogether.
Servechilled.
EGGSALAD
• 5hard- boiledeggs• ¼cupcelery• ¼cuprawpecans• ½cupVegenaise• ¼cupraisins• 1scoopBoneBrothProtein(PureorTurmeric)
• seasaltandblackpepper
SERVES:2– 4 TIME:10MINUTES
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
12
3
1
2
3116
SNACKS&BARS
121
ALMONDCACAOBAR
122
Inamediumbowl,whisktogetheralmondbutter,honey,vanillaandseasalt.
Addoats,proteinpowderandcacaonibsandcombine.Formintobarorcookieshapesandrefrigerate.
ALMONDCACAOBAR
• 1cuprawalmondbutter• ½cuprawhoney• 1teaspoonvanilla• ⅛teaspoonseasalt• 1cupgluten- freeoats• 4scoopsBoneBrothProtein(Pure)
• ½cupcacaonibs
SERVES:6– 8 PREP:15MINUTES TIME:2HOURS
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
1
2
1
2
123
Linean8- inchbakingpanwithparchmentpaperandsetaside.
Inafoodprocessor,addallingredientsandblenduntildoughstartstoformintoaball.
Pressthedoughevenlyintothepanandrefrigeratefor3–4hours,oruntilthebarsset.
Cutintosquaresandstoreinanairtightcontainer.
ALMONDFIGBAR
• 1cupdriedfigs• 1cuprawalmondbutter
• 1tablespoonflaxmeal• 2scoopsBoneBrothProtein(Pure)
• 2tablespoonsrawhoney
SERVES:4 PREP:15MINUTES TIME:4HOURS
1
2
3
4
124
125
126
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
1
2
3
456
127
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
SERVES:10– 12 TIME:35MINUTES
1
2
3
4
128
129
130
Inafoodprocessor,placepecansandpulseintofinepieces.Addproteinpowderandseasalt;pulseuntilcombined.
Adddatesandcinnamon,andprocessuntilsticky.
Formintobarshapesandrefrigerateuntilreadytoeat.
PECANPIEBAR
• 1½cupsrawpecans• 1scoopBoneBrothProtein(Pure)
• ¼teaspoonseasalt• 2cupsMedjooldates,pitted
• ¼teaspooncinnamon
SERVES:6 PREP:15MINUTES TIME:2HOURS
1
23
131
Inafoodprocessor,placewalnutsandcashewsandpulseintofinepieces.
Addproteinpowder,spice,lemonzestandseasalt;pulseuntilcombined.
Adddates,apples,oilandvanilla,andprocessuntilcombinedandsticky.
Formintobarshapesandrefrigerateuntilreadytoeat.
APPLEPIEBAR
• ½cuprawwalnuts• ½cuprawcashews• 4scoopsBoneBrothProtein(Pure)
• 2teaspoonsapplepiespice
• zestofhalfalemon• ¼teaspoonseasalt• 1cupMedjooldates,pittedandhalved
• 1½cupslooselypackeddriedapples
• 1tablespooncoconutoil• 1teaspoonvanillaextract
SERVES:8– 10 PREP:15MINUTES TIME:2HOURS
1
2
3
4
132
133
DESSERTS
Insertapopsiclestickorchopstickintoeachbananahalf.Placeonaplateinthefreezer.
Meltoilandwhiskinhoney,thencocoapowderandproteinpowder.Allowtocooltoroomtemperature.
Removebananasfromthefreezeranddrizzlemixtureoverfrozenbananas,coveringthoroughly.ɐ entopwithchoppedwalnuts.
Returntothefreezeruntilchocolateisfullyfrozenandreadytoenjoy.
FROZENCHOCOLATEBANANAS
• 2bananas,halved• 4popsiclesticksorchopsticks
• ½cupcoconutoil• ¼cuprawhoney• ⅓cupcocoapowder• 1scoopBoneBrothProtein(Pure,ChocolateorVanilla)
• ½cupchoppedrawwalnuts
SERVES:4 PREP:15MINUTES TIME:1HOUR
1
2
3
4
136
137
Inahigh- speedblender,puréecoconutmilk,datesandproteinpowderuntilcompletelysmooth.
Addinvanilla,raspberries,lemonjuiceandlemonzesttothecoconutmixture.Puréeonhighuntilwellblended.
Pourmixtureintoaglasscontainerandstoreinthefreezerforanhour.ɐ enaddintoanicecreammachineanduseaccordingtothemanufacturer’sinstructions.
Inalargeglasscontainerwithalid,addicecreamandplaceinthefreezerforatleastonehourorovernight.
RASPBERRYICECREAM
• 1can(14ounces)coconutmilk(full- fat)
• 5Medjooldates,pittedandhalved
• 1scoopBoneBrothProtein(PureorVanilla)
• ½teaspoonvanillaextract
• 2½cupsraspberries• 2tablespoonslemonjuice• ¾teaspoonlemonzest
SERVES:4 PREP:5MINUTES TIME:1HOUR
1
2
3
4
138
139
NO-BAKE
CHOCOLATE
CHIPCOOKIES
140
Inamediumbowl,stiralmondbutter,honey,vanillaandsalttogether.Addproteinpowderandcombinethoroughly.
Stirinchocolatechipsandrefrigerate.Formintocookieshapesandenjoy.
NO- BAKECHOCOLATECHIPCOOKIES
• 1½cupsrawalmondbutter
• ¼cuprawhoney• 1teaspoonvanillaextract• ¼teaspoonseasalt• 1scoopBoneBrothProtein(Pure)
• ½cupdarkchocolatechips
SERVES:6 PREP:10MINUTES TIME:2HOURS
Inafoodprocessororblender,placeallingredientsandblendfor1minute.
Refrigeratefor10–15minutesbeforeserving.
BANANACHIAPUDDING
• 1cupcoconutmilk(full-fat)
• ¼cupgroundchiaseeds• 5tablespoonsrawhoney• 1banana• 1teaspoonvanillaextract• 1scoopBoneBrothProtein(Pure)
• ¼teaspoonpumpkinspiceorcinnamon
SERVES:3– 4 PREP:10MINUTES TIME:20MINUTES
1
2
1
2
141
Inafoodprocessor,placecashewsandpulseintof inepieces.Addproteinpowderandseasalt;pulseuntilcombined.
Adddates,honeyandoil;processuntilcombinedandsticky.
Formintoballandrefrigerateuntilreadytoeat.
CASHEWCOOKIES
• 1¼cupsrawcashews• 1scoopBoneBrothProtein(Pure)
• ¼teaspoonseasalt• 1cupMedjooldates,pittedandhalved
• 1tablespoonrawhoney• 1tablespooncoconutoil,melted
SERVES:6 PREP:15MINUTES TIME:1HOUR
1
2
3
142
143
144
Inafoodprocessor,blendtogetherthewalnuts,dates,vanillaandseasaltuntildoughisformed.
Spreaddoughevenlyinthebottomofanungreased9- inchspringformpan.Placethepaninthefreezerfor30minutes.
Inablenderonlowspeed,blendallfillingingredientsuntilwellcombined.
Removecrustfromthefreezer.Pourfillingmixtureontopofcrust,coverthepanandreplacecakeinthefreezer.
Freezeforatleast2hours.Defrostcakeintherefrigeratorfor20minutesbeforeserving.
KEYLIMEPIE
Crust:• 3cupsrawwalnuts• 2cupsMedjooldates,pitted
• 1teaspoonvanillaextract
• dashofseasalt
Filling:• 1¼cuprawcashews(soakedovernight)
• 1scoopBoneBrothProtein(Pure)
• zestof2limes• ¼teaspoonseasalt• 1cupMedjooldates,pitted
• 1tablespoonrawhoney• 1tablespoonmeltedcoconutoil
• 2tablespoonslimejuice
SERVES:6– 8 PREP:15MINUTES TIME:2HOURS
1
2
3
4
5
145
Inahigh- speedblender,placeallingredientsandpuréeuntilsmooth.
RASPBERRYSMOOTHIE
• 1cupcoconutmilkyogurt• 1banana• ½cupfrozenraspberries• ¼cupnutmilk• 1scoopBoneBrothProtein(PureorVanilla)
• ¼cupdesiccatedcoconutflakes
• 1teaspoonchiaseeds• 1teaspoonhempseeds• 2tablespoonsrawalmondbutter
• 1teaspoongroundflax(optional)
SERVES:2 TIME:5MINUTES
1
146
147
Inahigh- speedblender,placeallingredientsandpuréeuntilsmooth,addingwaterandicetoblendasnecessary.
CHOCOLATEMILKSHAKE
• ¼cuprawcashews(soakedovernight)
• 1cupfrozenbanana• 2tablespoonscocoapowder
• 12ouncesnutmilk• 1tablespoonrawhoney• 1scoopBoneBrothProtein(PureorChocolate)
• vanillaextract,totaste
SERVES:1 TIME:5MINUTES
1
148
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
149
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 †
BONEBROTHPROTEIN™PURE&TURMERIC• 20gProtein|NoCarbs|NoSugars• Gut- Friendly|Paleo- Friendly|100%Natural• Dairy- Free|Soy- Free|Grain- Free|Nut- Free|Gluten-Free
• 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
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