How and What to Break Your Fast
Breaking a fast, especially after 24 hours or more, is a critical moment for your body. Your digestive system is reset, your cells are rejuvenating, and your body is in a state of heightened nutrient absorption. Choosing the right meal to break your fast can make all the difference in how you feel and how your body transitions back to eating.
That’s why this Bone Broth with Eggs, Fatty Beef, and Flaxseeds is the perfect recipe. It’s light yet nutrient-dense, packed with healthy fats, proteins, and omega-3s, and easy to digest. Plus, it’s delicious!
Why Bone Broth?
Bone broth is a fasting staple for good reason. It’s rich in:
• Collagen: Supports gut health, skin elasticity, and joint recovery.
• Electrolytes: Helps replenish sodium, potassium, and magnesium after fasting.
• Amino Acids: Contains glycine and proline, which aid digestion and tissue repair.
Paired with carefully selected ingredients like eggs, fatty beef, and Red Boat Fish Sauce, it becomes a powerhouse of nourishment to ease your body back into eating.
Key Ingredients and Their Benefits
1. Eggs
Eggs are a fantastic post-fast protein source. They’re easy to digest, rich in high-quality protein, and provide essential nutrients like choline, which supports brain function. Whether whisked into ribbons or poached whole, they add both texture and nourishment to the broth.
2. Fatty Beef
Fatty cuts like short rib or brisket provide not only satiating fats but also iron and B vitamins, which your body craves after fasting. The fats in the beef are gentle on your digestive system and provide sustained energy.
3. Red Boat Fish Sauce
This high-quality fish sauce enhances the broth with a deep umami flavor while contributing trace nutrients from fermented anchovies. A little goes a long way, and it’s the secret to making this broth taste like it’s been simmering all day.
4. Chopped Flaxseeds
Flaxseeds are a rich source of omega-3 fatty acids, which support heart health and reduce inflammation. Adding them just before serving preserves their delicate oils and adds a subtle nutty flavor.
5. Anti-Inflammatory Spices
Turmeric and ginger bring not just flavor but also anti-inflammatory properties, helping your body recover from fasting and any oxidative stress.
The Bone Broth Power Recipe (Serves 1-2) -
Ingredients
1. Bone Broth
• 4 cups Kettle & Fire Bone Broth (beef or chicken flavor).
2. Eggs
• 2-4 large eggs (depending on preference).
• Optional: whisk eggs for silky ribbons or poach them whole.
3. Beef
• 4-6 oz fatty beef (e.g., brisket, short rib, or chuck roast), raw.
4. Vegetables (Optional)
• 1/2 cup spinach or kale, lightly chopped.
• 1/4 cup scallions or fresh parsley, finely chopped (for garnish).
5. Seasonings
• 1/2 tsp turmeric.
• 1/2 tsp ground ginger (or 1 tsp freshly grated).
• 1/2 tsp garlic powder (or 1 fresh garlic clove, minced).
• 1/4 tsp sea salt (adjust to taste).
• 1/4 tsp black pepper.
• 2 tsp Red Boat Fish Sauce (start with 1 tsp and adjust to taste).
• Optional: a splash of coconut aminos or tamari for extra depth.
6. Fats (Optional)
• 1 tbsp ghee, butter, or coconut oil.
7. Acid (Optional)
• 1 tsp lemon juice or apple cider vinegar.
8. Omega-3 Boost
• 1-2 tsp chopped flaxseeds (adjust to taste).
9. Miso (Optional)
• 1-2 tsp white or yellow miso paste.
Instructions
1. Cook the Brisket:
• In a medium-sized pot, add 4 cups bone broth and bring it to a gentle simmer over medium heat.
• Add 4-6 oz of raw brisket to the broth. Cover the pot and let it simmer for 1-1.5 hours, or until the brisket is tender and its fat has rendered into the broth.
• Skim off any impurities that rise to the surface while simmering.
• Once the brisket is tender, remove it, chop it into bite-sized pieces, and return it to the pot.
2. Add Seasonings (after 1 hour):
• Stir in:
• 1/2 tsp turmeric
• 1/2 tsp ground ginger (or 1 tsp freshly grated)
• 1/2 tsp garlic powder (or 1 minced clove)
• 1/4 tsp sea salt (adjust to taste)
• 1/4 tsp black pepper
• Let simmer for an additional 10 minutes.
3. Cook the Eggs (in the last 5 minutes):
• For poached eggs, crack 2-4 eggs directly into the simmering broth and cook for 3-4 minutes, until the whites are set.
• For egg ribbons, whisk the eggs in a small bowl and slowly drizzle them into the simmering broth while stirring gently.
4. Add Vegetables (in the last 2 minutes):
• Stir in 1/2 cup spinach or kale and let it wilt slightly.
5. Incorporate Miso (after removing from heat):
• Remove the pot from heat to preserve the probiotics in the miso.
• In a small bowl, dissolve 1-2 tsp miso paste in a ladle of hot broth, then stir it back into the pot.
6. Finish the Broth:
• Stir in:
• 2 tsp Red Boat Fish Sauce (adjust to taste)
• Optional: a splash of coconut aminos or tamari for extra depth.
• Optional: 1 tbsp ghee, butter, or coconut oil for added richness.
• Optional: 1 tsp lemon juice or apple cider vinegar for brightness.
• 1-2 tsp chopped flaxseeds (add just before serving to retain omega-3 content).
7. Serve:
• Ladle the broth into bowls, ensuring each portion includes brisket pieces, eggs, and vegetables.
• Garnish with 1/4 cup scallions or parsley.
Why This Recipe Works
Breaking a fast requires a balance of nutrients and digestibility. This recipe:
• Supports Gut Health: Bone broth, flaxseeds, and anti-inflammatory spices nurture your gut lining.
• Provides Clean Energy: Eggs and fatty beef offer protein and fats without overloading your system.
• Replenishes Nutrients: Red Boat Fish Sauce and vegetables bring trace minerals and vitamins.
Tips for a Smooth Fast-Break
1. Start Small: Enjoy a smaller portion of this broth first and wait 30 minutes before eating anything else.
2. Chew Slowly: Even though it’s a broth, take your time to chew the beef and savor the flavors to kickstart digestion.
3. Hydrate: Continue drinking water and electrolytes alongside this meal.
Breaking your fast with intention and care sets the tone for the rest of your day—and this bone broth recipe ensures you’ll feel restored, energized, and ready to flourish.
