Collagen Packed Snacks With Beef Soup Bones
Collagen packed snacks sound expensive don't they? Well they don't have to be. Alongside Pork Crackling which went down a treat, the other weapon in my "beating ridiculous food costs whilst eating delicious food" arsenal... beef soup bones.
I could be like every other wellness guru and bang on about bone broth and the goodness off it, but the truth is I tried and failed at it for years. It was gross. I've finally come across the most incredibly simple 'recipe' - I honestly feel I can hardly call it that as it's so simple - that tastes absolutely delicious and can make 3 easy (collagen packed) meals or snacks, using one $4.75 pack of Beef Soup Bones.
How To Make Collagen Packed Snacks With Beef Bones
The meals and snacks we're going to make:
- Slow Cooked Beef (bloody delicious)
- Beef Bone Broth (so full of collagen and gelatine it literally turns to jelly in the fridge)
- Beef & Vegetable Soup (no salty stock required)
Oh - did I mention - you only need one pot/slow cooker.
Money saving. Dish sparing. We're winning.
Let's Get Going
Ingredients to make Collagen Packed Snacks:
- 1-2 packs of Beef 'Soup' Bones (ours are from New World - if you can't find them ask the butcher)
- Apple Cider Vinegar
- Salt & Pepper
Optional:
- Cayenne Pepper
- Turmeric
- Can of chopped tomatoes/onion/garlic if you're keen to make the soup
Method:
- Put Bones In Slow Cooker - they can be frozen like these ones - no worries
- Add around 1 Litre of Water
- A splash of Apple Cider Vinegar
- Add a pinch Salt & Pepper
- Like it spicy? Add Cayenne Pepper
- Want to give yourself an added boost for winter? Add turmeric
Slow Cooked Beef
- Cook for around 8 hours
- Remove the bones and the meat should fall off
- Put to one side as a meal with salad/veggies or into snack packs
- You should get between 100-300g
Bone Broth
- Put the bones back in the pot
- Continue to cook for around 24 hours (including the first 8)
- Remove the bones & the amount of broth you want to keep
- IF you want to make soup as well, leave around half the broth in there
- After removing the broth, store in the fridge
- The fat will float to the top and can be removed to be used for cooking, just like butter!
- You'll be left with a jelly like bone broth that tastes DELICIOUS!
- Store in the fridge and use whenever you want
Beef & Vegetable Soup
- After you have removed the bones and any bone broth you want to keep separate
- Use the remainder to make a hearty winter soup
- NOTE: feel free to add the beef meat back in if you prefer
- Throw in a can of a tomatoes
- Onions, Garlic & any other veggies you like
- The broth creates such an incredible flavour there is no need for store bought stock
- Cook for an hour or two (or longer if you like)
- Once cooked, empty into containers for the week, or enjoy whenever you like!
Why Bother With Collagen?
It sounds like a fad, but this is one I actually believe in. Ingesting collagen has not only been suggested to help with our hair, skin and nails but also our gut health. It's also been proven more effective than whey protein for fat loss... interesting eh? It is also epic for repair if you are an athlete.
In modern eating, we love the steak, the chop the 'muscle meat' but what we leave out compared to our ancestors is all the collagenous tissue around the bones and in the skin, that many of our 'ancestors' used to munch down on.
It's got proven anti-inflammatory properties and contains a brilliant does of protein, which as I have mentioned before, we are all lacking.
The Deep Dive Into Collagen & It's Role In Our Body
Collagen is a protein that is abundant in the human body and plays a vital role in various tissues, including the skin, bones, tendons, ligaments, and gut. Bone broth is a rich source of collagen, and consuming it can offer several potential benefits for gut health, amino acids, and collagen itself. Here's a breakdown of each aspect:
Gut Health: Collagen contains the amino acids glycine, proline, and glutamine, which are beneficial for gut health. Glycine helps support the integrity of the gut lining, which may contribute to reducing intestinal permeability (leaky gut syndrome). Proline also aids in maintaining the structural integrity of the gut. Glutamine is an important fuel source for the cells lining the intestinal wall, and it supports the repair and maintenance of the gut lining.
Amino Acids: Collagen is composed of various amino acids, including glycine, proline, hydroxyproline, and arginine. These amino acids have different roles in the body. Glycine, for example, is involved in the synthesis of glutathione, an antioxidant, and it supports the production of collagen itself. Proline and hydroxyproline are important for the stability and structure of collagen fibers. Arginine plays a role in cell division, wound healing, and immune function. By consuming collagen-rich bone broth, you can provide your body with these essential amino acids.
Collagen Production: Consuming collagen-rich foods like bone broth may also support collagen production in your body. When you ingest collagen, it gets broken down into its constituent amino acids, which can then be used as building blocks for synthesizing new collagen in your body. This process contributes to the maintenance and repair of various connective tissues, including those in the gut.
A Few Brief References:
- Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis - 2021 Nov; 57(11): 1138. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618064/
- Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019 May 15;11(5):1079. doi: 10.3390/nu11051079.
- Zdzieblik D, Jendricke P, Oesser S, Gollhofer A, König D. The Influence of Specific Bioactive Collagen Peptides on Body Composition and Muscle Strength in Middle-Aged, Untrained Men: A Randomized Controlled Trial. Int J Environ Res Public Health. 2021 Apr 30;18(9):4837. doi: 10.3390/ijerph18094837.
- Jendricke P, Centner C, Zdzieblik D, Gollhofer A, König D. Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial. Nutrients. 2019 Apr 20;11(4):892. doi: 10.3390/nu11040892.
Any questions on this topic, feel free to let me know.
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