Nutrient Dense, Zero Waste Bone Broth
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The number one reason why I make my own broth and why you should too is because we will know exactly what is in it. I trust that the ingredients were once real meats and vegetables and all those nutrients are now liquid gold that I can add to any recipe. Throughout the years, I have been skeptical about shopping the inner isles of grocery stores. They say the best food for your body is located in the outer perimeter; Fruits vegetables, meats and dairy. But what about those few pantry staples in the isles? The broths, and grains that we need to make literally anything else in our recipe book like this Cilantro Lime Rice or Mexican Inspired Pork Recipe. If you have been living under a rock for the past few years, Im here to tell you that ingredients used in our foods have gone so far downhill. Spreading awareness about mystery ingredients like "natural flavors" and explaining what bioengineered ingredients are in one little blog post isn't enough to change the world... but perhaps its enough to inspire you to start making your own at home!
What Are "Natural Flavors" On An Ingredient List?
"Natural flavors" on an ingredient list refers to flavoring agents derived from natural sources, such as fruits, vegetables, spices, herbs, meat, seafood, dairy, or other plant or animal sources. The term is regulated by the U.S. Food and Drug Administration (FDA). All of this sounds like it should be really good for our body right? Think again.
The term "natural flavors" is broad and can actually include a wide range of substances. While the flavoring must come from a natural source, the extraction process can involve various chemical methods. This can be concerning for people with allergies, sensitivities, or specific dietary restrictions. I often refer to these ingredients as "the Science-y Stuff." The shady part is that the specific ingredients used to create these "natural flavors" are often proprietary and not required to be disclosed in detail on the label per the FDA. The FDA, along side the U.S. Department of Agriculture (USDA) and Environmental Protection Agency (EPA) have also approved the use of Bioengineered Food Ingredients - another ingredient found in store bought broths and and many other items.
What is a Bioengineered Food Ingredient?
Genetically modified foods (GMOs) have become so well known for their harmful effects of the body and the future of local flora and fauna that our aforementioned government agencies spent billions of dollars re-branding them as Bioengineered food ingredients in 2018. Yes, you read that right; Genetically Modified foods are the same exact thing as Bioengineered foods with a different name.
There is good intent behind GMOs ingredients, we can't be blind to that. Bioengineered ingredients, are ingredients derived from plants, animals, or microorganisms whose genetic material has been altered in a way that does not occur naturally through traditional breeding or natural recombination. This genetic modification is typically done to introduce specific traits, such as resistance to pests, improved nutritional content, or increased yield. Which is all great for the companies producing the food. For the rest of us, we are left with the decision of whether or not we want to fuel our bodies with ingredients not made by God (yes, I brought him into this 🙏). Making your own nutrient dense broth will cost nothing but a little bit of time. The ingredients are scraps of meats and vegetables that are often thrown away but will provide a level of nutritional density the store bought stuff can't even compete with. If your girl math is as good as mine, that means this super nutritious broth is basically free!
Nutrient Dense, Zero Waste Bone Broth Ingredients
The ingredients for a nutrient dense, zero waste bone broth are so simple. Any little bits of raw vegetables that you would normally throw away, store them in a gallon zip lock bag in the freezer. We're talking carrot peels, the guts of bell peppers, the butt end of your celery. This is called zero waste cooking! You'll want to avoid starchy veggies like any type of potato. These tend to absorb all the other flavors leaving you with a bland broth. I'd also avoid vegetables that are spicy. The capsaicin naturally found in spicy peppers will spread into your broth and also make it spicy.
The other important ingredient is animal bones. Chicken bones for chicken broth, cow bones for beef broth, lobster shells for lobster broth.. so on and so forth. Remember, zero waste cooking means using ingredients we would have otherwise thrown away. If T-bone steaks aren't a regular menu item in your home (I don't blame you 💸) or buying bone-in chicken isn't your thing, that's A-OK. There are plenty of nutrients in the fat trimmings of chicken breast that will make an excellent broth. I trim and grind my own beef, so I typically have beef trimmings on hand.
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