Kozen Flow Ultimate Bone Broth Guide

Why?

Traditionally broths have been used as healing remedy for thigs as minor as the common cold to relieving arthritis, skin conditions and even cancer. Zach’s Batch 52, which includes a few special ingredients, contains all the vitamins and minerals you need to repair and support a healthy digestive system.

When choosing the ingredients to add to the broth, be sure to source organic & grass fed produce, this will help maximise the nutrient density of the broth. You may not be aware, but the diet and lifestyle of the animal from which the bones are sourced and the quality and type of vegetables & herbs included can have a huge impact in the quality of the broth.

When cooking it is essential that you allow the equivalent of 48 hours on a slow boil. The period from 24 to 48 hours draws 3 times the amino acid profile from the bones. Remember we are making a broth, not a stock.

What?

You may have heard of Leaky Gut or Intestinal Permeability. If you have it, it means that the lining of your small intestine has been compromised and there is a chance that undigested food can ‘leak’ out of your gut and into your blood stream. This is a cause for concern because your body will launch into an immune response and cause inflammation throughout the body. Acute Inflammation is great when you cut yourself, chronic inflammation is bad as it’s been shown to lead to hay fever, food sensitivities, obesity and diabetes to name a few symptoms. For more information I can highly recommend the book The Autoimmune Fix by Dr. Tom O’Bryan.

A recent study showed that anyone eating wheat, rye or barley will show increased intestinal permeability, so if you have gluten as a part of your diet, you are likely to suffer the symptoms of leaky gut. Zach’s Batch 52 Bone Broth gives your body all the nutrients it needs to begin the repair of leaky gut and begin the reversal of the inflammatory response.

Dosage:

Add bone broth to your diet everyday to maintain strong stomach acid, heal gut lining & for the health of you microbiome.

  • 3 cups daily – For repair of leak gut and other absorption issues (recommended for 4-6 weeks)
  • 1 cup daily – For maintenance of gut health

Ingredients

See below Method, for more detailed info on each ingredient

  • 1.3kg Cut beef bones
  • 1 leak – roughly chopped
  • 1 brown onion – roughly chopped
  • 2 large bay leaves
  • 1 teaspoon tumeric
  • 1 teaspoon crushed black pepper corns
  • 1/2 green banana chopped
  • 1 tablespoon Murray river pink salt
  • 2 tablespoons of apple cider vinegar
  • 2 sprigs of fresh Thyme
  • 2 garlic bulbs – halved
  • 1 carrot – roughly chopped
  • 1/4 beetroot – roughly chopped

Supercharge your Broth

  • Coriander
  • Parsley
  • Oregano
  • Rosemary
  • Basil
  • Mint
  • Chicken Feet or Pig Trotters

Method

Electric pressure cooker
1. Add bones, apple cider vinegar, bay leaf, banana, beetroot & enough water to cover bones with a little extra.
2. Cook for 6 hours
3. Add remaining ingredients (add water if necessary)
4. Cook for additional 4-6 hours
5. Separate solids, strain solids through sieve

Stove top pressure cooker
1. Add bones, apple cider vinegar, bay leaf, banana, beetroot & enough water to cover bones with a little extra.
2. Cook for 6 hours (depending on your cooker, check water level frequently & add more when needed)
3. Add remaining ingredients (add water if necessary)
4. Cook for additional 4-6 hours
5. Separate solids, strain solids through sieve

Slow cooker or regular stove top
1. Add bones, apple cider vinegar, bay leaf, banana, beetroot & enough water to cover bones with a little extra.
2. Simmer for 24 hours (depending on your cooker, check water level frequently & add more when needed)
3. Add remaining ingredients (add water if necessary)
4. Simmer for additional 24 hours
5. Separate solids, strain solids through sieve

How can you tell when it is long enough? By 48 hours, the soft marrow & connective tissue should have broken down and the bones themselves should show signs of disintegration, they may even become brittle and look bleached.

You know you’ve made a good stock when it becomes gelatinous at room temperature.

 

 

Ingredients Breakdown

1.3kg Cut beef bones
Marrow exposed (include knuckle, sinew, tendons and a little meat on the bone)
Glycine – supports detoxification, aid in synthesizing collagen, wound healing, Growth Hormone regulation, fat digestion & reduces inflammation.
Proline – Builds & strengthens cell structures. Heals leaky gut, reduces cellulite, improves the strength of skin.
Arginine – Wound healing, aids waste removal, immune & hormone function, improves blood flow
Calcium – Bone, muscle, nerve & blood clotting support
Magnesium – Muscle, nerve & immune support
Phosphorous – Cell function & pH balance
Collagen – Found in muscle, bone, skin,  blood vessel, digestive tract wall & tendons
Iron – Storage & usage of oxygen throughout the body
Potassium – Proper cell function & improved blood pressure
Zinc – Immune function, cell division & wound healing
1 leak – roughly chopped
High in dietary fiber (microbiome, gut bug food) & flavonoids (antioxidants)
1 brown onion – roughly chopped
Rich in inulin (decreases glucose absorption & improves fat metabolism, helps you feel full, feeds friendly microbiome to produce Vitamin B (managing stress & Vitamin K for Heart, Bone & Blood)
Polyphenols (support blood vessels)
Flavonoids (antioxidant)
Chromium (Enhance the action of insulin & blood sugar control)
Quercitin (helps heal the gut wall)
2 large bay leaves
Trace nutrients – Detox & anti-inflammatory
1 teaspoon tumeric
Curcumin (Anti-inflammatory, anti-arthritic, heal gut, support microbiome & brain function)
1 teaspoon crushed black pepper corns
Piperine (enhances the bioactivity of Tumeric)
1/4 banana chopped
Vit B6, pyridoxine & Histidine (build stomach acid)
1 tablespoon Murray river pink salt
Rich in Naturally Occurring Trace Minerals
2 tablespoons of apple cider vinegar
Helps to extract the nutrients from the bone
2 sprigs of fresh Thyme
Thymol (antioxidant & antibacterial, stimulates production of gastric fluids)
2 garlic bulbs – halved
Rich in Inulin
Allicin (antibacterial & antiviral) & Diallyl sulphides (support heart & cardiovascular system)
Glutathione – Natural detoxifier, Antioxidant
1 carrot – roughly chopped
Arabinogalactans (fiber that feeds friendly Lactobacillus & supports immune function, inflammation & allergies)
beta-carotine – precursor for Vitamin A (helps heal gut wall & antioxidant)
1/4 beetroot – roughly chopped
Betaine (hydro-chloride – Build stomach acid)

.

Supercharge your Broth

Want to get the biggest bang for your buck!
Add a different kind of meat at the start or a fresh bunch of herbs at the end. Choose any or all of the following for that little bit of extra flavour and nutrient kick.

Chicken Feet or Pig Trotters For extra collagen – is the major component of joint cartilage, hair, skin, nails & bone.
Jerusalem Artichoke Rich in inulin (decreases glucose absorption & improves fat metabolism, helps you feel full, feeds friendly microbiome to produce Vitamin B (managing stress & Vitamin K for Heart, Bone & Blood)
Coriander Rich source of antioxidants, essential oils, vitamins, and dietary fiber. High in Vitamin K, know to help with blood clotting and bone density. It tells the body where to but calcium.
Parsley One of the most nutrient dense foods rich in antioxidants, vitamins, minerals, and dietary fiber.
Oregano A Function food high in antioxidants, essential oils, vitamins, and dietary fiber, used extensively in Mediterranean style cooking. Known to help digestion, it has antibacterial & antifungal properties.
Rosemary High in essential oils & B Complex vitamins, Vitamin A & iron, great for preventing disease and promoting health.
Basil High in Vitamins and minerals, Basil also contains many polyphenolic flavonoids, which are antioxidants that help prevent cellular damage
Mint Rich source of antioxidants, essential oils, vitamins and minerals. Shown to have a soothing effect on digestion.