Commons Café

Is bone broth a miracle superfood to help keep you well ─ or just another crock of soup?

Bone broth, which differs from most traditional culinary stocks, is made by roasting bones (usually chicken, beef, or fish) then simmering them, sometimes with the meat attached, along with vegetables (typically carrots, celery, and onion) and herbs and spices for up to 24 hours before straining it.

What does the science say?
Bone broth claims to heal your gut, protect your joints, reduce stress, support your immune system, and more, but these claims are not well supported by research.

Bone broth may contain collagen and nutrients like calcium and magnesium, but these are not unique to this food and often vary from batch to batch.

What`s the takeaway?
🤧 Sipping some bone broth might be soothing when you`re sick, and there may be some effect on your immune function.
🍲 Bone broth is yummy and can be used in meals as a replacement for traditional stock.
❌ Be wary of the many grandiose and indefensible claims bone broth proponents make. It isn`t the cure-all for everything that ails you.

#BoneBroth #NutritionalScience #FoodFacts ...

Are adaptogens the mystical medicinal tonics that can naturally support your immune system and bust your stress? 👀

What are adaptogens? They have been used in Eastern Chinese and Ayurvedic medicine for centuries and are plant-derived compounds believed to help the body manage stress by balancing the stress response. They include maca, ginseng, rhodiola, ashwagandha, holy basil, and medicinal mushrooms known as lion`s mane and turkey tail.

Today, adaptogens are typically sold in capsules, powders, or liquid extracts and are often blended into coffee, tea, smoothies, or other beverages.

What does the science say?
👉 Short-term studies of commonly used varieties have shown some promise, but research in this area is still highly limited.
👉 Like herbal supplements, adaptogens are not well-regulated, and long-term side effects are largely unknown.
👉 Be aware of possible negative effects. Licorice root may increase blood pressure and ashwagandha and ginger are known to interact with some medications.

What`s the takeaway?
☑️ Check with your doctor before taking any adaptogens alongside your medications.
☑️ Skip the adaptogens (at least for now) and combat stress and improve your immune function by eating well, staying hydrated, exercising regularly, and getting adequate sleep.

#Adaptogens #ImmuneSupport #StressRelief ...

Herbal supplements make strong claims to "boost" your immunity, especially during cold and flu season. 🤧 But what does the science say?

Let`s clarify a few things first. There are two types of immunity:
1️⃣ Innate immunity is the immunity we are born with.
2️⃣ Adaptive immunity is the immunity that develops as our body is exposed to germs.

Anything that claims to boost immunity actually means that our body is being exposed to a "foreign invader" that imitates infections and causes our body to have an immune response. If that sounds oddly familiar, it`s because this is actually how a vaccine works to produce antigens against viruses!

Herbal supplements cannot boost immunity in a functional way, and FDA oversight of dietary supplements is much less stringent compared to other “foods”. This means many make it to the market without tests of their efficacy, and there isn`t even verification that the product you have purchased contains what it claims to.

What`s the takeaway?
👉 Herbal supplements are unlikely to support your immune system.
👉 Eating nutrient-rich foods such as fruits, vegetables, beans, nuts, fish, and whole grains can help support a healthy immune system.
👉 When paired with an active lifestyle, you can reduce comorbidity factors known to increase your risk for illness.

#HerbalSupplements #ImmunityBoost #HealthScience #ImmuneHealth ...

From folks cutting out alcohol or gluten to vegetarians and vegans, planning a holiday get together can feel overwhelming. 😮‍💨 Explore our tips for a more inclusive holiday meal (without all the stress!).

1️⃣ Talk with your guests ahead of time. They are the experts in their dietary needs. If appropriate, they may offer to help contribute.
2️⃣ Simplify your approach. Many dishes can be made without top allergens with simple substitutions: swap out gluten-free stuffing or use corn starch to thicken gravy; skip the nuts or keep them on the side; and substitute non-dairy milk and cheeses!
3️⃣ Vegetarian and vegan can be easy, too! Create a plant-based main dish, skip the sausage in stuffing, and made gravy or other sauces with vegetable stock.

Additional ideas:
👉 Try to create a few dishes that could work for any dietary restriction or food allergy just in case.
👉 Instead of focusing on a set menu, create a menu concept where guests can pick and choose what to eat such as a grain bowl.
👉 Create a mocktail that can also be a cocktail.

Serving your food:
✍️ Label menu items and include all main ingredients.
🍴 Provide separate serving utensils for each dish.
🗃️ Keep your recipe and package labels on hand to share if your guest wants to see what you`ve used.

What to do in a potluck-style meal:
👀 Ensure you coordinate with folks bringing food so they also are more careful to track ingredients being used.
🥜 Communicate any potential allergies with guests bringing food items so they know what to be careful with.

#InclusiveEating #HolidayMealPlanning #PotluckIdeas ...

Here are 8 tips to plan a plant-forward holiday meal (or help your family plan one)!

Reminder: plant-forward refers to a style of cooking and eating that emphasizes and celebrates — but is not limited to — plant foods, focusing on craveable meals that support health and sustainability.

Take a side by making your sides a main event!
🍄 Add umami to give your food that "craveability" factor. Ingredients to include: dried mushrooms, roasted winter squash, toasted nuts, dried tomatoes, and even nutritional yeast.
🌾 Make your sides hearty by including beans, grains, nuts, seeds, and healthy fats.
🌱 Use simple swaps like replacing traditional dairy with plant-based substitutes and swapping beef or chicken stock for vegetable stock.

Get a little thrifty with the meat (your wallet will probably thank you later, too)!
🥕 Serve plants first (whether on a buffet or family style).
🥘 Make mixed dishes by incorporating meat into other dishes like casseroles, stuffed vegetables, etc.
🥦 Flip the ratios by packing main courses with vegetables. Aim for only two ounces of meat per serving.
🦪 Be non-traditional by featuring the meat as an appetizer only.
🙅 Have the best of both worlds by preserving traditional family recipes while swapping the rest with plant-forward alternatives.

Get more plant-forward holiday inspiration at the link in our bio. (The "Wellness" tab is your new best friend this holiday season!) #PlantForwardHolidays #HolidayMealTips #SimpleSwaps #MeatFreeOptions #VegetarianRecipes #PlantBasedAlternatives ...