This coconut oil fudge is great! It’s still dairy-free, but unlike the cocoa butter fudge it’s also rich in coconut flavor. If you’re looking for another way to add coconut oil to your diet, this healthy fudge should be on your must-try list.
If you don’t like the flavor of coconut, you can try using refined coconut oil instead of virgin coconut oil. I usually make a double batch of this, since it keeps so well in the freezer.
3/4 cups virgin coconut oil
3/4 cups cocoa powder
1/2 cup coconut milk
1/3 cup raw honey
2 teaspoons vanilla extract
A pinch of salt
Instructions Melt coconut oil in a small saucepan on your stovetop. Once the coconut oil is melted, remove from heat. Add all other ingredients and use your immersion blender to mix. If at any point the mixture becomes too thick to mix, return it to the stovetop and gently heat until it's liquid enough to work with.
Line a glass baking dish with parchment paper. Pour fudge into your prepared pan, then transfer to the fridge to cool. If you want to speed up the process, you can also cool in the freezer.
Once fudge is solid and firm (this usually takes several hours), cut it into bite-sized pieces, or whatever size you prefer. Store finished coconut oil fudge in a lidded container in your freezer.
Vitamin K is also a key nutrient for helping regulate your body's inflammatory process.
The health benefits of kale # 3 - Kale provides you with very important cardiovascular support
benefits of kale juicing for health
The health benefits of kale can provide you valuable cardiovascular support because of its cholesterol reduction abilities.
Our liver uses cholesterol as a basic building block to product bile acids.
Bile acids aid in the digestion and absorption of fat through a process called emulsification.
Bile acids are typically stored in our gall bladder.
When we consume a fat-containing meal, they get released into the intestine.
They prepare the fat for absorption up into the body.
The bile then exits your body in a bowel movement, instead if getting absorbed along with the fat they have emulsified.
When this happens, our liver needs to replace the lost bile acids by drawing upon our existing supply of cholesterol.
The result of all this is that your cholesterol level will most likely drop.
Benefit # 4 - Calcium rich foods like kale helps you maintain healthy and strong bones.
what is the health benefits of juicing kale
Calcium is also responsible for maintaining the correct acid-alkaline balance in your body. The result of this is that your body absorbs the calcium found in kale more effectively. Calcium is important for fighting osteoporosis and crucial for nerve conduction
One of the main health benefits of kale is its high ratio of calcium to phosperous. Calcium in kale is important for energy production and your body’s immune function maintenance. Green leafy vegetables like kale are dedicated to maximum possible chlorophyll production which enriches your blood with oxygen. This improves your production of red blood cells and benefits the process of cell respiration. Calcium is furthermore very important for promoting a healthy heart because it assists muscle to contract and relax.
Nutritional profile of kale
The health benefits of kale becomes clear when you assess the nutritional value of kale in terms of nutrient density. >This reveals why this is considered to be such a powerful healing food.
Firstly juicing recipes with Kale will provide you with an an excellent source of -
•Manganese Kale is also a very good source of -
•Potassium Recipes for juicing with Kale is also a good source of -
•Omega 3 fatty acids
contain Beta-carotene which is absorbed in the intestine and converted into vitamin A during digestion. they also contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc. Spinach
is an excellent source of vitamin K, vitamin A manganese,folate,magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline. Green apples
Are rich source of vitamin B. they contains most of water soluble forms of vitamin B (vitamin B1, B2, B3, B5 and B9). Vitamin C. Vitamin E. Vitamin K. and Fiber.
This highly nutritious stock is commonly used in soups, sauces and gravies. It has also recently gained popularity as a health drink.
Bone broth dates back to prehistoric times
To get you started here is an easy recipe you can follow:
Adding vinegar is important because it helps pull all of the valuable nutrients out of the bones and into the water, which is ultimately what you will be consuming.
You can also add vegetables, herbs or spices to your broth to enhance the flavor.
Common additions include garlic, onion, celery, carrot, parsley and thyme. These can be added right away in step one.
As you can see, bone broth is incredibly easy to make. The following sections list six reasons you might want to try it.
1. It Contains Many Important Vitamins and Minerals
In general, bone broth is very nutritious.
However, the nutrient content does depend on the ingredients you use, as each brings something different to the table.
Bones are rich in calcium, magnesium, potassium, phosphorus and other trace minerals — the same minerals needed to build and strengthen your own bones.
Fish bones also contain iodine, which is essential for healthy thyroid function and metabolism.
Summary: Bone broth is rich in minerals that help build and strengthen your bones. It also contains many other healthy nutrients, including vitamins, amino acids and essential fatty acids.
2. It May Benefit the Digestive System
Scientists have discovered that your overall health depends heavily on the health of your intestinal tract.
Not only is bone broth easy to digest, it may also aid in the digestion of other foods.
The gelatin found in bone broth naturally attracts and holds liquids. This is why properly prepared broth congeals in the fridge.
Gelatin can also bind to water in your digestive tract, which helps foods move through your gut more easily.
An amino acid in gelatin called glutamine helps maintain the function of the intestinal wall, and has been known to prevent and heal a condition known as “leaky gut”.
Leaky gut is a dangerous condition in which the barrier between your gut and the rest of your body isn’t working properly.
Substances that your body doesn’t normally allow through leak into your bloodstream, which leads to inflammation and other problems.
For all of these reasons, drinking bone broth may be beneficial for individuals with leaky gut, irritable bowel syndrome (IBS) or irritable bowel disease (IBD), such as ulcerative colitis or Crohn’s disease.
Summary: The gelatin in bone broth supports healthy digestion. It may be beneficial for individuals with leaky gut or other inflammatory bowel diseases.
It May Help Fight Inflammation
The amino acids found in bone broth, including glycine and arginine, have strong anti-inflammatory effects
Arginine, in particular, may help fight the inflammation associated with obesity.
One study shows higher levels of arginine in the blood are associated with decreased inflammation in obese women
Another study suggests that supplementing with arginine could help fight inflammation in obese individuals, but more research needs to be done in humans to support these results While some inflammation is necessary, chronic inflammation may lead to a number of serious diseases.
These include heart disease, diabetes, metabolic syndrome, Alzheimer’s disease, arthritis and many types of cancer.
Because of this, it’s important to eat plenty of anti-inflammatory foods.
Summary: The amino acids in bone broth can help fight inflammation. Because of this, eating it may help protect against disease.
4. Its Nutrients Have Been Shown to Improve Joint Health
Collagen is the main protein found in bone broth.
During the cooking process, collagen from bones and connective tissue is broken down into another protein called gelatin.
Gelatin contains important amino acids that support joint health.
It contains proline and glycine, which your body uses to build its own connective tissue. This includes tendons, which connect muscles to bones, and ligaments, which connect bones to each other.
Bone broth also contains glucosamine and chondroitin, which are natural compounds found in cartilage.
Multiple studies have found that glucosamine and chondroitin can decrease joint pain and lessen the symptoms of osteoarthritis .
The proteins in bone broth have also proven beneficial for those with rheumatoid arthritis, which is a chronic autoimmune disease that causes painful damage to the tendons and ligaments.
In one study, 60 people with rheumatoid arthritis consumed chicken collagen for three months. Symptoms improved significantly in all 60 participants, with four showing complete remission of the disease
Summary: The amino acids in bone broth help support joint health, and consuming it may help lessen the symptoms of arthritis.
It Is Weight Loss Friendly
Bone broth is typically very low in calories, but can still satisfy hunger.
Studies have found that eating broth-based soup on a regular basis can increase fullness, reduce calorie intake and lead to weight loss over time.
What’s more, bone broth contains gelatin, which has specifically been shown to promote feelings of fullness
One study found that gelatin was more effective at reducing hunger than the protein casein, which is found in dairy products
Another study in 53 men found that, when combined with resistance training, collagen helped increase muscle mass and decrease body fat
Summary: The gelatin in bone broth has been shown to promote feelings of fullness. Consuming it on a regular basis may reduce calorie intake and lead to weight loss over time.
It May Improve Sleep and Brain Function
The amino acid glycine, found in bone broth, may help you relax. Multiple studies have found that glycine helps promote sleep
One study found that taking 3 grams of glycine before bed significantly improved the quality of sleep in individuals who have difficulty sleeping
Taking glycine before bed helped participants fall asleep faster, maintain a deeper sleep and wake up fewer times throughout the night. This study also found that glycine reduced daytime sleepiness and improved mental function and memory.
Therefore, drinking bone broth could have similar benefits.
Tips for Using Bone Broth
Here are some additional tips for making and consuming bone broth.
Where to Get Bones
Instead of throwing leftover bones and carcasses from meals in the garbage, save them to make broth.
You can collect the bones in a bag and store them in your freezer until you are ready to cook them.
However, if you are not someone who typically buys and eats whole chickens and bone-in meat, you may wonder where you can find animal bones to make broth.
You can ask for them at your local butcher or farmers market. The meat department at most grocery stores will often have them too.
The best part is they are very inexpensive to purchase. Your butcher may even give them to you for free.
Do your best to find pastured chicken or grass-fed beef bones, since these animals will be the healthiest and provide maximum health benefits to you.
How to Store It
While it’s easiest to make broth in large batches, it can only be stored safely in the refrigerator for up to five days.
To help your broth last longer, you can freeze it in small containers and heat up individual servings as needed.
Ways to Eat It
You can drink bone broth on its own.
There are other ways to enjoy it.
It can be used as the base for soups, or to make sauces and gravies.
Here is a simple tomato sauce recipe using bone broth.