Comfort by the Cup

Comfort by the Cup

by Health & Wellness Retailer Magazine, pages 17-18

Soup has long been considered a comfort food. In fact, many people rely on broths, bisques, and bouillabaisses to help them get through a bout of a cold or the chilliest winter months. It warms from the inside out and is the perfect accompaniment to a salad or your favourite sandwich. Alone or as a side dish, with a good book or a slice of homemade bread, soup is a staple in many people’s lives for both comfort and wellness.

Hot liquids, in general, help to keep the body hydrated, soothe a sore throat and can relieve nasal congestion. In fact, chicken soup, in particular, is notoriously associated with cold and flu recovery because chicken contains an amino acid called cysteine, which is released when made into broth. Dr. Christian Brix of BONED Broth says, “Cysteine is an amino acid that helps improve communication in our immune cells, which aids in the body’s healing process.”

According to The Dieticians of Canada, “Many foods in our diet can be filled with sodium, and too much salt can raise your blood pressure, as sodium draws water from the body to the veins, leaving your body vulnerable to dehydration. Dehydration can lead to unclear thinking, mood changes, digestive issues, and other health issues.”

In other words, consuming soup is not only beneficial for a person’s emotional state; it’s good for the body too.

Dieticians of Canada advise, “Not only is soup perfect for staying cozy and healthy, but soup made with bone broth is rich in minerals that support the immune system and feature collagen, which has been shown to help heal the gut lining from damage; in addition, bone broth has been known to help to make your skin glow and reduce joint pain as well as support digestive health.”

BONED Broth has recently undergone a rebranding, coming back to market as the only federally certified organic brand of bone broth in Canada. BONED Broth was born from co-owner grandma Marie’s Slovakian family recipes, brought over from the old country. She and Dr. Christian Brix along with board member, Dr. Jennifer Dyck, naturopathic doctor remain committed to not only producing the freshest, and most nutrient-packed broths, but also to share the education about the benefits of broth. And, with a new kitchen in Vancouver’s lower mainland, supply demands will not be an issue. “Our greatest challenge was getting the best quality bones. But we have found them,” he says, “and we are more prepared than ever to deliver the best possible bone broth.”

He goes on, “One of the most popular movements in the world of nutrition these days is to follow a Keto or Paleo diet. Bone broth is a superstar for anyone wanting to adhere to a Keto/Paleo program.”

Dr. Brix and Dr. Dyck lecture together, spreading the word about the health benefits and medical upside to regularly consuming bone broth.

Read the whole article in this Fall 2018 edition of Health & Wellness Retailer Magazine, pages 17-18

Cheesy Panade with Swiss Chard, Beans & Sausage

Cheesy Panade with Swiss Chard, Beans & Sausage

Panade is basically a French bread stew, studded with beans, greens, and sausage. It’s also a little bit brothy, like French onion soup.

Slow Cooker Recipe: Cheesy Panade with Swiss Chard, Beans & Sausage
from kitchn

  • 1 (1-pound) loaf day-old crusty country bread, cut into 1-inch cubes
  • 1 tablespoon olive oil
  • 8 ounces uncooked pork sausage, casings removed
  • 1 medium yellow onion, diced
  • 1 medium bunch Swiss chard (about 12 ounces)
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme, or 1 1/2 teaspoons fresh thyme leaves
  • 2 (15-ounce) cans cannellini beans (3 cups beans), drained and rinsed
  • 2 cups shredded mozzarella cheese (8 ounces), divided
  • 4 cups (32 ounces) low-sodium chicken broth
  • Coarsely chopped fresh parsley leaves (optional)


  1. Dry out or toast the bread cubes.
  2. Heat the oil in a large frying pan over medium-high heat until shimmering. Add the sausage and onion and cook, breaking up the sausage into small pieces with a wooden spoon, until the sausage is cooked through and the onions are tender.
  3. Chop the chard stems into 1/2-inch pieces, thinly slice the chard leaves, and keep the stems and leaves separate.
  4. Add the chard stems to the pan and cook until the stems are softened.
  5. Add the chard leaves, garlic, and thyme, and cook until the leaves are wilted and tender, about 4 minutes more.
  6. Remove the pan from the heat. Taste and season with salt and pepper as needed.
  7. Place 1/3 of the bread cubes in an even layer in a 6-quart or larger slow cooker.
  8. Scatter 1/3 of the chard mixture (about 1 cup) and 1 cup of the beans over the bread.
  9. Scatter 2/3 cup of the cheese over the entire layer.
  10. Repeat with layering in this order in the same amounts: bread, chard mixture, cheese, remaining bread, and remaining chard mixture.
  11. Refrigerate the remaining 2/3 cup of cheese. Pour the broth evenly over the top of the panade.
  12. Cover and cook on the HIGH setting for 4 to 6 hours, or on the LOW setting for 8 hours.
  13. Sprinkle the reserved 2/3 cup cheese over the top of the panade in the last 15 minutes of cooking.
  14. Serve in bowls, garnished with parsley if desired.

Image credit: Joe Lingeman

Ironman Canada 2017

Ironman Canada 2017

We had been to Whistler before but we had never seen Whistler like this.  The small ski town that is always buzzing with tourists and travelers not only transforms into the IRONMAN hive when the race comes to town, but an epicenter of inspiration and spirit.  It was as if every single resident of every age was on a sideline cheering if they weren’t volunteering at transition stations or passing out water, energy drinks and when the time came, our Boned Broth at the aide stations.

We came to Whistler in July 2017 for our first partnership with IRONMAN hoping to educate the athletes but mostly to provide a quality bone broth on the course that was so much more than the usual basic stock or bouillon that they receive.  Our BC based business came and did what we set out to do, but the boost to our spirit that we received from participating has been the nutrient dense supplement boost that we needed.


We were up at the crack of dawn and rode the athletes and VIP bus over to the lake.  The rising sun could not have been more beautiful and a little hot broth on the dock as the rolling starts to the Pro Women’s, IRONMAN and IRONMAN 70.3 all began.  The amazing head start from BC Pro Athlete Rachel McBride on the swim had us reeling with excitement and the array of athletes showed no boundaries.  The mood was fuel in itself.


The transition from swim to bike was the first stop to where the organization and the amount of volunteers to run the IRONMAN really started to show its true efficiency.  If we could have predicted the beautiful moments that we would capture with our eyes we may never have put our camera down.  From the mom that stopped to kiss her husband and baby to the pure energy of the athletes’ entourages that were there every step of the way.  We were absolutely in the midst of awesomeness.


The above pic of the little girl volunteer passing the cup of water to the female athlete has to be one of our absolute faves!  This is where the hardcore volunteers came to play!  The kids that were at our tent handing out cool drinks for the first half and our broth later on were phenomenal bundles of energy and enthusiasm.  They proudly scooped up cup after cup from the table and clearly shouted out the contents of each cup to ensure each runner was fueled with the exact right drink.  They were relentless and fierce and didn’t let down for one second   fearing one athlete might pass them by.  It was pure magic to see such passion and commitment from all the volunteers.

In the end, it was Linsey Corbin that took the lead and was the Ironman Champion in Whistler with Rachel McBride following close up in 3rd place.  YAY BC!   The place to be is definitely the finish line!  The expressions, the support, the triumph!  Here’s what Linsey Corbin posted recently on her blog about the race (also check out the little video on her website here):


“We put ourselves in a vulnerable position when we start a race, putting it all on the line after so much work goes into a single day.  You have to not be afraid to fail and that takes courage.  I have failed many times over my career, and to put it bluntly:  it sucks.  Those are the days that build character, thicken your skin, and show what you are made of.  Those are also the days that make Sunday all the more special for me.  I encourage everyone to find something you are passionate about that gets you out of bed everyday, chase that dream and don’t stop until you get there.  If you fail short of your goals, don’t let that stop you.  Keep working hard, keep chasing, stay the course, if you fail – dust yourself off to get back up again and have some fun along the way.  The spirit of Ironman is “Anything is Possible” and I truly believe that if you put your mind to it, anything IS possible.”

We won’t even both saying that we couldn’t have said it better ourselves.  We can’t.  We’re not IRONMANS… yet!



What an incredible experience it has been to attend and sponsor an IRONMAN event in beautiful Whistler BC in the summer of 2017.  We absolutely want to say a big thank you to the coordinators, especially Sean and Morgan on site and Brett behind the scenes.

It was a fantastic experience connecting with all you amazing athletes, vendors (check out our inspiring neighbours in the IRONMAN Village Naak Bars and 1st Endurance Canada) and volunteers and we would absolutely love to return again.  Thanks also to Olives Community Market in Function Junction for being the go-to place in Whistler that currently carries Boned and one final thank you to The Green Moustache for keeping us full of delicious smoothie bowls and other goodies between cups of broth and connection.  A definite place to go if you are in the village!


Broth on!

Credits // Author and Photography: Suzanne Serwatuk

Join Us at CHFA West 2017 – Booth #622

Join Us at CHFA West 2017 – Booth #622

Conference: April 6 & 7, 2017

Trade Show: April 8 & 9, 2017
10:00 a.m – 5:00 p.m. daily
Vancouver Convention Centre, West Building, Vancouver, BC

Don’t miss your opportunity to attend Western Canada’s most dynamic event where Retailers source the latest products and discover future trends. Join us for four incredible days of innovation and inspiration on the path to retail excellence!

On-site Attendee Registration Hours:

Thursday, April 6: 10:00 a.m. – 4:00 p.m.
Friday, April 7: 7:00 a.m. – 5:00 p.m.
Saturday, April 8: 8:00 a.m. – 5:00 p.m.
Sunday, April 9: 8:30 a.m. – 5:00 p.m.

CHFA West Info

What is CHFA?

The Canadian Health Food Association is Canada’s largest trade association dedicated to natural health and organic products.

Our members include manufacturers, retailers, wholesalers, distributors, and importers of natural and organic products. These can include foods, vitamin and mineral supplements, herbal products, homeopathics, sports nutrition products, health and beauty aids and more.

The Voice of the Natural Health Industry in Canada.

The Canadian Health Food Association is Canada’s largest trade association dedicated to natural health and organic products. The natural health product industry contributes $3 billion, and the organic product industry contributes another $4 billion to the Canadian economy. CHFA is committed to promoting and protecting both. Formed in 1964 from a grassroots community of health food pioneers, CHFA now represents over 1,000 member businesses across Canada. Our members include manufacturers, retailers, wholesalers, distributors, and importers of natural and organic products. These can include foods, vitamin and mineral supplements, herbal products, homeopathics, sports nutrition products, health and beauty aids and more. CHFA is proud to represent each one.


Top 10 Benefits of Bone Broth – Especially for Women!

Top 10 Benefits of Bone Broth – Especially for Women!

Written by Krista Goncalves, Registered Nutritionist

Now that the colder weather has settled in, you’ve probably been wanting to incorporate more warm, comforting food and drinks into your day.

My Granny always had a big pot of broth or stock simmering (using the bones from our leftover chicken or turkey dinners), filling the kitchen with a rich, savory aroma of chicken soup.

Mmmmm, boiled animal bones. I know, sounds a bit weird, perhaps even downright unappealing to some. But I bet this will change your tune…

Did you know that just one of the many benefits of drinking traditionally prepared bone broth is that it may decrease the look of wrinkles and reduce cellulite?!

Weirdness aside, if drinking the “elixir” made from boiled bones will smooth the lines on my face and de-rumple my butt – I’m all over it!

Seriously though, this is something I have not only frequently recommended to nutrition clients, but I’ve been cooking it up for my family for some time now and sip it almost daily – sometimes in place of a morning coffee.

Can’t imagine a day without coffee? Don’t knock it, ’til you try it!

The main reason for personally implementing it was to help heal my ‘leaky gut’ due to the high mineral, gelatin & amino acid content, including Arginine, Glycine, Proline and Glutamine – all known for their amazing healing properties.

However, I’m certain it has also helped with my chronic lower back pain due to its anti-inflammatory properties.

As for the status of my rumpled butt… well, I’ll just keep that observation under my trusty over-stretched but non-see-thru Lulus.

The Origins of Broth

The history of its use can be traced back to even our most ancient ancestors.


Bone broths, made from a variety of animal sources (beef, chicken, pork, fish, etc), were a way of allowing our ancestors to use and benefit from all parts of the animals that provided them with sustenance.


By boiling the parts of the animals that they couldn’t traditionally eat, or use as clothing and tools, they were able to extract an amazing amount of additional nutrition than from just the meat alone. ~ adapted from


Here are my Top 10 Benefits of Drinking Bone Broth:

Ladies, I know you’re really going to love the last 4 on the list!

  1. Taste & warmth factor

This one may seem oversimplified and subjective, but what’s not to love about a hot, soothing drink that’s simple yet full of flavor? Move over dehydrating, overstimulating afternoon coffee – there’s a new “fix” in town!

  1. Nourishment & hydration

Through simple old school, real food, traditional cooking, you’ll be nourished with ample protein & minerals, and hydrated from the inside out.

Properly prepared broth offers a satisfying, high-protein snack to ward off less healthy temptations like sugar-filled pumpkin spiced mocha lattes!

  1. More affordable whole food supplement

Bone broth is an amazing way to get a concentrated amount of a wide variety of nutrients, including glucosamine, chondroitin sulphate, hyaluronic acid, collagen, gelatin, and various amino acids – rather than taking handfuls of expensive supplements & protein powders.

Additionally, the traditional slow cooking process preserves the nutrients better than the high heat extraction used to make most commercially-made supplements.

I often consume it after exercise as a quick post-workout recovery snack for the extra protein and electrolytes, as does my husband, who’s an avid runner.

It’s certainly the most affordable way to “bullet-proof” your day!

  1. Heals a leaky gut

Key components like protein-rich gelatin (“cooked collagen”) & the amino acid glutamine help to heal and protect the mucosal lining of the digestive tract and this aids in the absorption of other key nutrients à good gut health!

Proponents of the GAPS diet (and other gut healing protocols) often advocate daily consumption of broth due to its incredible healing properties. By healing a leaky gut, you can effectively reduce the incidence of food allergies & intolerances [1].

Wondering what the heck is leaky gut? Marcelle Pick, Ob/Gyn NP explains in this article.

  1. Boosts immunity

We’ve always been told to eat chicken soup to fight a cold or flu, right? Turns out there’s actually truth in this old saying!

It’s not widely known that much of our immune system is intimately linked to the health of our gut. If the gut is healthy, we would naturally have a stronger immune system.

Chicken soup actually has a boosting effect on white blood cells – our infection-fighters, and it stimulates antioxidant activity in the body, namely the action of glutathione, considered a “master antioxidant” [2].

So get the whole family drinking it this cold & flu season!

  1. Better joint health

The glucosamine and chondroitin sulphate in broth can stimulate new collagen growth to help repair damaged joints and the abundance of the pro-cartilage amino acids glycine and proline have an anti-inflammatory effect [3] à good for arthritis sufferers!

  1. Greater bone density

Minerals like calcium, magnesium & phosphorous that are leached out of the animal bones are readily absorbed by the body (= bioavailability) and critical to bone growth & repair à good bone health! [4]

  1. Improves skin, hair & nail health

Bone broth offers plenty of hyaluronic acid, and gelatin (aka “cooked collagen”) -both key factors in promoting wrinkle-free skin, shiny hair and strong nails.

Could bone broth be the NEW BOTOX?!

Heather Hanes, Nutritionist at says, “You know all those lotions and potions that claim they can reverse aging due to their natural collagen?

Well, collagen (when cooked and more digestible – we know as gelatin) is a pretty large protein and it can’t penetrate the skin. So, all those marketing claims are bogus.  Taking natural collagen internally is the only way to give your skin a boost.”

FYI – collagen makes up half the protein in our bodies, so you’re literally “body building” AND fighting wrinkles when you drink broth!

I know you’re already a broth-believer, but wait, there’s more…

  1. Cellulite reduction!

While there is a genetic component, the appearance of cellulite occurs mainly due to a lack of connective tissue.

According to Donna Gates, author of Body Ecology, “due to the abundance of collagen found in homemade bone broth, which in turn helps our bodies to create more connective tissue, this helps to smooth out our skin and reduce the appearance of cellulite.” YES!!!

  1. Calms the mind and promotes sleep

Just to wrap up this list on a warm and fuzzy note – try a cup of broth before bed as both magnesium & glycine can have a very calming effect promoting muscle relaxation and deeper, more restorative sleep. Aaahhh.

Is there anything that broth CAN’T DO?! Ok, so it can’t snuggle up with you while you fall asleep at night, but it will be waiting for you hot & ready in the morning 😉

By the way, when it comes to natural gut healing ability, as well as all the other benefits I’ve mentioned, store-bought tetra pak broths are not made the same way, and do not contain the same nutrients. They do, on the other hand, often contain loads of salt, fillers and MSG – usually labeled as yeast extract.

Ready to start making your own daily “health elixir” broth & soup base?

First, you must start with pastured (grass-fed) animal bones, preferably organic.

In a big stock pot, add water just to cover bones, add in whole organic onions and entire heads of organic garlic. I don’t even peel them! Why not you ask? Because that’s where most of the nutritional value is for those foods.

I also add in a huge handful of parsley, big chunks of washed, but unpeeled organic carrots & celery, as well as seasonings such as bay leaves & peppercorns. I’ve even been known to throw in some seaweed for extra nutrients like calcium & iron.

Then a big splash of unpasteurized apple cider vinegar (acetic acid) to help break down and leach out all those fabulous minerals from the bones.

Why didn’t I mention salt? I’m certainly not against sodium in our daily diet. Just the opposite in fact, provided it’s the right kind of salt. I also like to adjust the saltiness of my own cup, because as I mentioned – I make this for the whole family.

When the broth is ready, I either add in a pinch of sea salt or 1 tsp of Himalayan Pink Salt Sole – pronounced “sol-ay” from the German meaning fluid light energy.

The key is to then simmer your broth on low for up to 24 hours – some people do even longer!

Too Impatient to Make Traditional Broth?

However, if having a constant supply of quality animal bones on hand, and tending to a giant soup pot all day simply isn’t your thing (or you just can’t be bothered to dust off that crockpot you got as a wedding gift that sits at the back of your cupboard) – I have the solution!

Kelowna BC-based Boned ~ a Broth Company.

It’s so great to have fresh, homemade nutrient-rich broth available right in my ‘hood! They’ve even got Canada-wide distribution now, so check out the handy Store Locator option. These guys will seriously hook you up!

As I sipped on my Boned beef broth recently while nursing a nasty cold, I felt so comforted because it really tasted just like my Grandma used to make. Not too salty, perfectly seasoned and chock-full of protein – 57 grams!

Their product is also non-gmo, dairy-free, gluten-free, antibiotic- & preservative-free. Bonus.

Will that be beef, chicken or veggie (hemp-based)? Sip it, or soup it!


Love it? PIN IT! Sharing the love is so nourishing.

Krista Goncalves is a Certified Holistic Nutritionist & Registered Nutritional Counselor with Making Lemonade ~ Empow(her)ed Health.

You can usually find her blogging about all things women’s health & nutrition, if she’s not in the kitchen making broth or pinning recipes about broth on Pinterest!