How (& Why!) You Should be Consuming Collagen

Collagen is known for its beauty-enhancing properties: maintaining luxurious hair, optimizing the smoothness of our skin, and supporting strong, beautiful nails. However, it does just as much inside your body (if not more!) than it does outside.

There are many different types of collagen – that do different things – but the majority of collagen you see (up to 90%) is “Type 1”. This type is found in your skin, eyes, organs, bones, and digestive tract.

Starting at age 35, your collagen production begins to slow down – leading to all sorts of negative effects on your body. By age 60 over ½ of your body’s collagen has been depleted. Therefore, adding a collagen supplement to your daily regimen is optimal for healthy aging and functioning.

So what else can collagen do for you?

1. Maintains a health gut barrier

2. Improves the appearance of hair, skin, and nails

3. Impacts joint health

4. Supports weight management

5. Maintains your heart health

6. Supports bone formation

7. Impacts detox and liver function

[https://www.amymyersmd.com/2019/06/the-top-7-benefits-of-collagen/]

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WOW! Now that you’re convinced that collagen is essential to our health, you must be wondering: How do I incorporate it into my diet?

Check out 5 awesome recipes to supplement your collagen intake!

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Keto Collagen Coffee

• Prep Time: 5 minutes

• Cook Time: 4 minutes

• Servings: 1

Ingredients:

1 cup coffee

1 scoop Collagen Powder

1 tablespoon grass-fed butter or ghee

1 teaspoon MCT oil (optional)

Instructions:

1. Brew your favorite cup of coffee. Add collagen, grass-fed butter or ghee, and optional MCT oil.

2. Blend for 20-30 seconds, or until all incorporated. Enjoy!

[https://www.furtherfood.com/recipe/keto-bulletproof-collagen-coffee-ghee-mct-oil/]

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Homemade Collagen Bone Broth Recipe

Ingredients:

• 2 tablespoons grass-fed butter or ghee

• 3 medium carrots, peeled and cut into rough chunks

• 3 stalks celery, peeled and cut into rough chunks

• 2 1/2 pounds assorted beef marrow bones

• 1 fresh bouquet garni (your choice of fresh oregano, rosemary, thyme, sage, etc.)

• 1 to 2 tablespoons apple cider vinegar

• 1 cup Collagen Powder per liter of broth

• Himalayan pink salt to taste

Instructions:

1. In a large stockpot, lightly saute the carrots and celery for a few minutes until translucent.

2. Add the beef bones and bouquet garni and cover with water. Add the apple cider vinegar to the water, as it helps draw out the nutrients from the bones.

3. Simmer on a low heat (do not boil) for anywhere between 8 and 14 hours. You can do this in your slow cooker if you prefer.

4. After your broth has reached the desired color and flavor, remove the bones and strain the vegetables out.

5. Add the appropriate amount of collagen (if using) for the amount of broth and stir until dissolved. Optional: Add salt to taste at this point and then store in mason jars for future use.

Tip: You can make a bunch to freeze so it’s ready when you are, and you can pour the last few ounces of broth into an ice cube tray to thin sauces or liven up your veggies. Now that you know how to make bone broth, you’ll use it in everything.

[https://www.bulletproof.com/recipes/eating-healthy/bone-broth-recipe/]

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Collagen-Packed Pumpkin Bars

Ingredients:

Pumpkin layer:

• 1/4 cup nut butter (I used crunchy peanut butter)

• 1 Tablespoon canned pumpkin

• 1 Tablespoon maple syrup

• 1/2 Tablespoon melted coconut oil

• 3 scoops Collagen Powder

• 3 Tablespoons coconut flour

• 1/2 teaspoon pumpkin pie spice

• pinch of cinnamon

• 1 Tablespoon mini chocolate chips

Chocolate layer:

• 2 Tablespoons melted coconut oil

• 1 1/2 Tablespoons nut butter

• 1/2 Tablespoon cocoa/cacao powder

• 1–2 teaspoon maple syrup

Instructions:

1. Grab two bowls, mix the pumpkin mixture in one and the chocolate mixture in another. Scoop pumpkin mixture into the cavities of a silicon ice cube tray, filling each about halfway and press mixture down.

2. Pour a thin layer of chocolate on top of each until all are covered, then go back and add more chocolate to each until you run out.

3. Place tray in the fridge to harden for 20-30 minutes and enjoy. Store leftovers in the fridge and eat 1-2 bites a day. Makes 6-8 bites.

[https://www.eatingbirdfood.com/pumpkin-collagen-bites/]

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Green Protein Smoothie

Ingredients:

• 2 cups baby spinach

• 1 medium apple cored

• 1/2 medium banana

• 1/4 avocado

• 2 scoops Vital Proteins Collagen

• 2 inch piece ginger root

• 2 tablespoons lemon juice about half a lemon

• 1 tablespoon flax seed meal

• pinch cayenne optional

• 1 teaspoon turmeric

• ice to taste

• chia seeds and hemp seeds optional garnish for texture

Instructions:

1. Place all ingredients in a high speed blender and puree until smooth. Pour into glads and enjoy.

[https://thelemonbowl.com/green-protein-smoothie/]

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Collagen Protein Brownies (Gluten Free)
Makes 16 servings

Ingredients:

• 120 g 12 scoops unflavored collagen powder

• 3/4 cup stevia

• 1/2 cup unsweetened cocoa powder

• 6 tbsp. gluten free baking flour or 3/4 cup almond flour

• 1/2 tsp. baking soda

• 1/2 tsp. salt optional

• 1/2 cup creamy almond butter

• 1/2 cup 4 large egg whites

• 1/4 cup unsweetened almond milk

• 2 tsp. vanilla extract

• 2 oz. dark chocolate chips

Instructions:

1. Preheat oven to 350 degrees F.

2. Whisk together dry ingredients (through salt) in a small mixing bowl.

3. Add wet ingredients (through vanilla) and mix until smooth.

4. Stir in chocolate chips.

5. Lightly grease an 8"x8" baking dish (or better yet, line it with parchment paper) and spread batter over the bottom evenly using a spatula (batter will be quite thick).

6. Bake for 18-20 minutes until a toothpick or knife inserted in the center comes out a little dirty.

7. Let cool for at least 15 minutes before cutting into 8 equal squares (for best results, use a plastic knife). Enjoy!

8. Leftovers can be stored in the fridge up to one week or in the freezer up to one month.