The day after Thanksgiving, you may have a few things on your agenda. You might want to recover from your feast hangover, eat some great Keto Zone® leftovers, and schedule a much-needed nap. If you can fit in one more thing, do this: make nourishing turkey bone broth from the bones of your leftover turkey.
It’s easy. It’s incredibly healthy. And, it’s practically free since you’ll have likely already paid for a turkey anyway.
Here’s how to make turkey bone broth, concentrate the nutrients, and store it for the months to come.
On the stove:
In an Electric Pressure Cooker (such as an InstantPot) :
In a slow cooker:
To store the broth, first, adjust seasoning with salt as you like it. Serve the strained broth immediately, concentrate the nutrients (see below), or store it in a mason jar for up to 1 week in the refrigerator and up to 6 months in the freezer (make sure to allow 2 inches of headspace in the jar if freezing).
Concentrating the Nutrients:
There are many health benefits to drinking bone broth and taking collagen. In fact, you can get double the nourishment by making the broth and adding collagen. These include:
Bone broth, the gelatin in it, and collagen (hydrolyzed from gelatin) have been shown to restore strength and promote health in the gut lining. This means your digestive tract can absorb better, deal with food intolerances, and work to more effectively digest food. What’s more, it can make a difference in your small intestine’s healthy bacteria colonies since they depend on a healthy gut lining.
A recent report from The Journal of Clinical Gastroenterology found that gelatin promotes intestinal health, integrity, and reduced inflammation (1).
In addition, studies have found that collagen supports digestive balance and strong digestive tissue (2).
When digestion malfunctions, inflammation is increased throughout the body. When inflammation is increased, the entire body can suffer as immune responses attack healthy cells and the body deals with chronic inflammatory reactions.
On the other hand, your digestive tract and immune function are supported by bone broth and collagen. In fact, lab studies have found that bone broths support both healthy inflammatory responses and normal immune system function (3).
Bone broth, gelatin, and collagen also support joint health. As we age, cartilage wears down and degenerates. The gelatin from bone broth can actually act like a soft cushion between bones that helps them “glide” without friction. What’s more, its amino acids become building blocks needed to form and maintain strong bones.
One study from the Department of Nutrition and Sports Nutrition for Athletics at Penn State University reported a decrease in joint discomfort and improved athletic performance when athletes supplemented collagen for 24 weeks (4). Moreover, another review of over 60 studies found that hydrolyzed collagen stimulates collagen-dependent tissue regeneration by increasing not only collagen synthesis but other minor components’ synthesis as well. With long-term consumption, collagen can promote pain-free joints, improved bone density, and healthy skin (5).
Collagen helps form elastin and other compounds within healthy skin. The major structural constituents of the matrix outside cells in the skin are collagen, elastic fibers, and hyaluronic acid (6,7,8). Collagen likely makes up >70% of the dry weight of the human skin dermis (9,10). Amazingly, ingesting collagen and bone broth supports these structures and can increase skin’s hydration, elasticity, and health.
Double-blind, placebo-controlled studies investigating the age-defending properties of collagen have found that ingesting 2.5–5 grams of collagen hydrolysate daily for eight weeks supports and improves skin elasticity, skin moisture, transepidermal water loss (dryness) and skin roughness (11, 12).
Collagen is great for skin!
Glutathione is an amazingly potent antioxidant made by the body. However, the human body requires certain substrates and nutrients to produce it. Many believe that modern diets do not contain enough of these substrates.
Thankfully, bone broth and collagen contain potassium, glycine, and cysteine. These nutrients support cellular health glutathione production. One review published in the Scientific World Journal (13) found that glutathione helps with elimination of fat-soluble compounds and the detoxification of health metals like mercury and lead. It also helps with the absorption of various nutrients, the use of antioxidants and with liver-cleansing functions.
Millions of Americans suffer from acute or chronic headaches each day. Collagen may just help with this issue as well.
One animal study found that bone broth and collagen suppressed headache pain and sensation, and thus may provide neuroprotective activity for reducing migraine risk (14).
There are many great reasons to make bone broth with collagen! For a triple immune punch, make this nourishing turkey bone broth, add Keto Zone® Collagen Powder and take Dr. Colbert’s Immune Support this Thanksgiving and throughout the cold months to come!