Bone Broth

With cold and flu season in full swing, many of us at Papillon turn to home remedies to kick that cold to the curb. I have memories of my mom making homemade chicken noodle soup when that first chill or throat tickle came on. Something about it is so comforting and it always made me feel better in the end. Well it seems like there is actually some science and truth behind the remedy, but not just for when we are sick. You see bone broth has risen in popularity lately for good reason.

Bone broth is primarily made from simmering animal bones in water with herbs and vegetables. It has been around for centuries and is a part of many cultural diets. But in the last few years, nutritionists and health food nuts have been promoting bone broth for its nutritional properties. It can be a relatively cheap, easy and low calorie way to get some essential nutrients. Now Im not talking rushing off to the grocery store to buy a pack of those little “stock” cubes you see in the soup aisle. Those are usually artificially produced just for flavour and are not necessarily even made from bones. I think the best broth comes from my slow cooker, some beef bones, apple cider vinegar, fresh herbs and some veggies. Essentially you are simmering the bones enough to allow the marrow to be cooked down and the minerals released. Also, if you are a vegetarian there are “Vege” versions of a broth similar to that of a bone one.

According to Charlotte Anderson and Shape magazine, here are a few reasons why you should be jumping on the bone broth train:

  • Its good for your gut – Bone broth has high levels of the amino acid glycine, which aids digestion by increasing production of stomach acid. Another amino acid found in bone broth, Glutamine helps keep the intestinal wall strong and healthy. A strong and healthy tummy prevents a number of autoimmune issues that can be set off by a leaky gut.
  • Protects your joints – Bone broth naturally contains glucosamine and other aliments that keep your joints happy, healthy and pain free.
  • Look younger – Bone broth is a great and plentiful source of collagen, which can help plump our skin, nails and hair. We have always said a glowing complexion starts from within.
  • Immune Support – Mark Sisson, author of The Primal Blueprint, actually calls bone broth a “superfood” thanks to the high concentration of minerals. He says that the bone marrow can help strengthen your immune system (Andersen, 2014).
  • Stronger Bones – Minerals that keep our bones strong such as phosphorus, magnesium and calcium are plentiful in a well made broth.

This trend is not going anywhere and I encourage you to try it yourself with your favourite ingredients. At Papillon we believe, how you feel and look on the outside starts from the inside.

You can drink the broth, use it in your spaghetti sauce or even cook your quinoa with it. If you are short on time, I enjoy the brand Bo and Marrow which can be picked up at Blush Lane Market locally.

Or here is a recipe from Hemsley and Hemsley that looks yummy. Bottoms up

Hemsley and Hemsley Bone Broth


Serves 3–4 litres depending on your pan size

  • 2–3 kg beef bones, chicken carcasses, lamb bones
  • 2 handfuls of any onions, leeks, carrots or celery ends
  • 1 tbsp black peppercorns
  • A few dried bay leaves


  • A big splash of apple cider vinegar or fresh lemon juice (this can help to extract the minerals from the meat bones)


  1. Place the bones and any additional ingredients into a large stainless steel cooking pot and cover with cold water. The water level should cover the bones by 5 cm whilst still leaving room at the top of the pan.
  2. Cover with a lid and bring to the boil. Reduce the heat and simmer, lid on, for at least 6 hours for chicken and 12 for beef or lamb, skimming off any foam that rises to the top. The longer the bones simmer, the more nutrients are released. We like to boil the chicken carcass for up to 12 hours until the bones begin to crumble and keep beef bones going for 24 hours until they look as if they were washed up on a beach.
  3. Fresh chicken carcasses from the butcher usually have a fair amount of meat on them. We tend to poach the carcasses for 20 minutes, then pull off the meat (and save it for another meal like a chicken salad or chicken pho) before returning the carcasses to the pot and continuing to simmer to make broth.
  4. Strain the liquid, using a fine mesh strainer for poultry. Use immediately or leave to cool before storing (preferably in glass/ceramic rather than plastic). Bone broth will keep in the fridge for several days or up to a week if you leave it undisturbed, as a layer of fat will form on the surface and keep it sealed from the air.


You can also make Bone Broth using a slow-cooker. Just turn to high and cook for 12 hours or more.

Broth will happily keep in the fridge for up to a week. Divide your batch between 2 containers. This will allow you to use up one jar over the first few days while the second forms a fat layer which will keep it good for the second half of the week.

Beef Bones produce a lot of nutritious fat – (skim some of it and save it for roasting vegetables). Any leftovers can be stored in the fridge for up to three days or freeze the stock in a glass container.


-Andersen, Charlotte Hilton. “8 Reasons to Try Bone Broth.” Shape Magazine. N.p., 2014. Web. 19 Oct. 2016.

-“Bone Broth – HEMSLEY HEMSLEY – Healthy Food and Living.” HEMSLEY HEMSLEY Healthy Food and Living. N.p., n.d. Web. 19 Oct. 2016.

-Image from

Glowing Skin and Dairy

Happy Monday beauties, we hope you enjoy our new site as much as we do. As a dermatology clinic that works with functional medicine, we believe that we need to work together with our diets to get that beautiful glow from within. So many people spend a lot of time and money on what they put on their skin, but maybe we should all start thinking more about what we put into our body as well.

For example, is acne troubling you? Milk products might not be doing your skin any favours. Some experts (including the American Academy of Dermatology) believe there is a connection between milk products and clear, glowing skin. In short, the correlation seems to be related with the hormone levels in dairy that leads to inflammation, aging and acne.

As someone who loves herself a good latte, this is a tough one for me. But after some research and taste trials, there are still lots of yummy dairy free alternatives. So my fellow latte lovers, don’t fret you can still enjoy your daily cup of heaven with the alternatives suggested below. Just make sure you are getting enough calcium and vitamin D elsewhere in your diet.

Here are a few dairy alternatives our nutritionist loves:

Milk Alternatives-

  • Nut or seed milks
    • Almond, cashew, hemp, or sunflower milks are common. If you are making them at home you can make them from any nut variety you choose!
    • If you buy this from the store make sure to buy the unsweetened variety.
  • Coconut milk
  • Full-fat (canned) coconut milk is a great alternative for coffee creamer. Buy the canned coconut milk, and blend it up to mix the separated parts. Then store in the fridge!
  • Avoid soymilk. It is extremely contaminated with chemicals and pesticides from the way it is manufactured. It has the ability to disrupt your endocrine system as well with mega doses of chemical estrogens.

Yogurt Alternatives-

  • Coconut milk (from a can)
    • Throw it in a blender for a few seconds to make it frothy.
    • Put can in the fridge and the cream will thicken.
  • Homemade nut milk can be made thicker by adding less water to be added to granolas for extra texture.
  • Coconut yogurt can be bought from health food stores.
    • Purchase the unsweetened kind.
    • If you need, sweeten it yourself with a small amount of honey, or fruit topped on it.
  • Making a Chia / Oat pudding can act as a great yogurt replacement.

Cheese Alternatives-

  • If it is not an allergy:
    • Goat cheese is a better option
    • Unpasteurized raw cheese
  • If it is an allergy or elimination
    • Try Cashew cheese – Great brands are: Kite hill, Spread-em, Myokos
  • Nutritional yeast can be used in sauces to get a “cheesy” flavour.
  • Check out “This Cheese is Nuts” Recipe Book
  • Parmesan Cheese – blend sesame seeds, pumpkin seeds + nutritional yeast.
  • Blended cashews or avocados into “pasta” sauce to give it a creamy texture.
  • Mac and Cheese: Butternut squash and rosemary and coconut milk as a sauce.

Examples of what to switch to in snacks

  • Cheese and crackers: avocado or nut butter smashed onto whole grain crackers.
  • Vegetables sticks with turmeric or babaganoosh (eggplant) dip .
  • Cheese in salads: try adding nuts, seeds, and tahini garlic olive oil dressings for increased flavour! These flavours and fats will satisfy what you’re looking for. Or add some cashew cheese!
  • Cream cheese spreads: use tahini or hummus instead. Or check out the recipe book above, or brands suggested.
  • Add flavour in new ways with hummus spreads, sprouts or pesto.