I had a conversation with one of our team members this week about cooking with bone broths.
DID YOU KNOW - when we cook food(s) in liquids (crockpot, boiling, etc.), a lot of the macro and micro nutrients are cooked out of the food and released into the liquid?
If you didn’t know that, and don’t repurpose the liquid, you lose out on the full potential of the foods you cooked.
To combat this, here are TWO things we recommend -
Cook in a protein bone broth, similar to this one
Repurpose the liquid (soup, stew, over rice as a “gravy”, etc.)
Here’s a video from our Instagram talking through this!
Macro vs. Micro Nutrients
“OK, Eli. Sounds cool. But, what are the differences between the two and why do I care if I lose some in the liquid?”
Macronutrients - Carbs, Fats, and Protein
Micronutrients - Vitamins and Minerals
Here’s another video from our Instagram explaining more!
Let’s take a look at the macro and micro nutrients in a 3.5oz Chicken Breast!
Macronutrients
3g Fat; used for brain health, joint health, and healthy cell function
0g Carbs; used for energy to fuel body processes, but none here from fiber or sugar
31g Protein; used for lean muscle development
Micronutrients
Vitamin D 1.0 IU; used for inflammation reduction, cell function, and immune function
Calcium 5.0mg; improves bone health, blood flow, and hormone regulation
Iron 0.5mg; necessary to make hemoglobin, a protein that assists in oxygen transportation
Potassium 391mg; helpful for fluid retention within cells (assists in muscle cramp reduction when hydration is lacking)
Phosphorus 258mg; necessary for cell function and repair.
All About the Gains
Again, as we discussed at the beginning, we don’t want you to miss out!
When we..
Cook in a protein bone broth, similar to this one
Repurpose the liquid (soup, stew, over rice as a “gravy”, etc.)
..we are able to ADD protein into our diet (something most of us lack) AND we can ensure we are capturing the full potential of the food when using the broth later down the road.
. . .
Next time you consider cooking any foods in liquids, try to keep those tips in mind!
Have a GREAT weekend.
God Bless!
Best,
Eli Grambling
Head Coach, Founder | E3 Nutrition