‘Everything starts in the gut.’
Professor Kornel Gibinski was a Polish physician and full member of the Polish Academy of Sciences. Some call him the father of Internal Medicine.
Gut metabolism is like oil to a car. And our gut supports a lot more than your abdominal area. In a moment I will explore the power of bone broth. For you ambitious, do-it-yourselfers, we’re including a special recipe for authentic Vietnamese pho.
I’m a physician that pursued a career in business and technology. In medical school I learned about systems and how things are interconnected.
Foods like Pho can give us the support that our gut needs.
Bone broth is prepared in a variety of ways. It comes from a variety of sources. Today, we’ll focus on the benefits of bone broth, it’s benefits and where you can buy it..
I began eating Pho many years ago. Sounds like I am 90 years old, I know. When I was younger my family lived next to a Vietnamese family.
We were friends with them, and every Sunday we would head over to their house.
Their mother would cook Pho...
The broth was clear and it had fresh parsley, garlic, gently spiced beef or sauteed chicken, bean sprouts, jalapenos as a garnish and rice noodle soup. Pho bo or Pho (pronounced ‘fu’) for short has been the inspiration for poetry, literature and memories of the home as I previously mentioned.
Nguyen Tuan was one of the most prominent literary figures of the 20th century. He wrote a classic essay on the correct preparation of pho.
If you were to waft the soup it would smell delicious. Something memorable like the smell of fresh bread being baked in a bakery.
But, this was slightly different. The aroma of pho will seep into your memory and ravish your senses.
Imagine. A bowl of piping hot pho and that aroma. Many people say they're addicted to pho. If you find yourself thinking or saying to yourself, ‘I want pho’, you may be addicted my friend.
It was simple soup. It looked clean and it was healthy. I thought about the culture and the brilliance of a simple bowl of pho.
I always felt good after eating a bowl of pho.
It’s something you can eat on a regular basis. And I cannot say this for other foods.
What is bone broth?
The broth is the result of cooking animal bones. Hence, the name bone broth. The process takes about 10 hours. Bone broth is made from the carcass of an animal. Yet bone itself is full of nutrients like cartilage, collagen, and bone marrow. The effects of these nutrients on our health are arguable. I would argue that the health benefits are positive.
Our ancestors understood the benefits of eating parts of an animal.
Benefits of bone broth
Our gut acts almost like a ‘second brain’. Broth is known to be a way to promote healing to the gut lining. And this is from the rich nutrient content. Bone broth has amino acids (building blocks of protein) and gelatin. Gelatin is known to reduce inflammation in our gastrointestinal tract. Pho has far-reaching benefits that reach the entire body.
Here are some of the benefits:
- better joint health
- stronger immune system
- leaky gut syndrome
Here is a recipe for beef noodle soup (source: Hoa Sua School restaurant), serves 10.
- Flank steak or rump steak 0.7kg
- Ox bone 1.0kg
- Rice noodles 1.5kg
- Dried shallot 0.1kg
- Fresh ginger 0.1kg
- Onion 1
- Green onion 0.15kg
- Coriander and Vietnamese basil a bunch of each
- Red chili 5
- Lime 3
- Star anise some
- Black cardamom some
- Cinnamon some sticks
- A cloth bag
- A roll of thick thread
- Seasoning powder
- Fish sauce 10 spoonfuls
- Clean and dry ox bone and steak.
- Marinate steak with ginger juice and seasoning powder. Tightly tie beef with thread.
- Wash herbs. Vertically slice white parts of green onion; mince green parts. Cut coriander and basil into two or three parts.
- Peel onion and thinly slice half.
- Slice red chili.
- Cut limes into wedges.
- To make broth, bring bones and beef to a boil and add fish sauce to taste.
- Char the other half of the onion with shallot and ginger.
- Roast and crush star anise, black cardamom and cinnamon.
- Put all ingredients into a cloth bag and add to broth.
- Get rid of the scum and simmer for 4 hours. The lower the heat, the less scum you have. Season to taste.
- Remove beef after an hour boiled. After it cools, get rid of thread and thinly slice.
- Put rice noodles into boiling water and dry just before serving.
- Bring back to a boil.
- Place rice noodles into a bowl with green onion, coriander, basil and sliced onion.
- Top with sliced beef and ladle broth over the top.
- Serve immediately with lime and chili to taste.
Where to buy bone broth
This won’t exactly be a meal prepared with heart and soul. But, it’s the next best thing. If you are looking for bone broth to purchase online here are my recommendations:
Bare Bones Bone Broth: this one is a bone broth beverage. You can take this with you on excursions and hydrate. It has no sugar and it’s ideal for intermittent fasting, carb. Restricted diets and paleo diets. Ingredients consist of authentic beef broth, GRASS-FED Beef collagen, prebiotic fiber apple cider vinegar, tomatoes, shiitake mushrooms, and freely ground herbs and spices. This is a good source of protein with 50 grams of protein. Mix with hot water and it’s ready.
Beef Bone Broth Soup by Kettle & Fire: Kettle & Fire has been at it for a while. They simmer 100% grass fed beef bones with organic vegetables for 20+ hours. Talk about flavor! A broth that’s particularly good for intermittent fasting, carb restricted diet keto and paleo plans. I haven’t looked at the evidence on healthy skin and the improvement of joint health. Their broth is made with bone marrow from pasture-raised, 100% grass fed & finished cattle & organic herbs, veggies and spices. Not happy? Kettle & Fire will refund your order within 30 days of purchase.
Beef Bone Broth Protein Powder by Ancient Nutrition: Ancient Nutrition has changed their packaging. This is their bone broth in a chocolate flavor. It’s made from concentrated chicken bone broth- the powder contains glucosamine, chondroitin and more. One service of powder contains 20 grams of protein. It’s made without growth hormones and the chicken bone broth concentrate comes from farmed chickens here in the United States.
Beef Bone Broth Powder by LonoLife: great for snacking while backpacking, paleo, keto and downtime between workouts. It has less protein than the others at 10 grams of collagen-rich protein + 3 grams of fiber. I like the idea of the addition of fiber. It’s made from grass-fed, pasture raised cattle. Other ingredients include fresh veggies, herbs and spices and seasonings. Just add water to make it. No artificial colors, sweeteners, wheat free and no MSG.
Bone Broth by Brodo Variety: to mix things up here this is the bone broth by brodo. It’s a variety pack with chicken, beef, hearth and veggies. This 10 pack is great for keto, gluten free and paleo life. What struck me about Brodo is their process for making it. They roast, slow simmer and hand skim to create a clearer, purer more delicious tasting broth. Brodo’s broth is stored by freezing. And there are no preservatives, pasteurization, aseptic packaging, nor shelf stable meat products. This one is certified Paleo, gluten free, milk free (no lactose). As far as taste goes this broth tastes good which is a big plus in my book.