About Me

Vivica Menegaz

Nutritionist, Author, & Blogger

Hi I am Vivica, welcome to my blog! I am a certified nutritionist and the creator of the Healing Foods Method. My philosophy of healing is to let the right foods delight you, nourish you and make you healthy!

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Keto Savory Panna Cotta – Two Ways

Keto Savory Panna Cotta By The Nourished Caveman - Two WaysKeto Savory Panna Cotta: A Healing Food Infused With Turmeric And Sage

This Keto Savory Panna Cotta makes a rich and delicate cold treat for hot summer days. I incorporated nutrient dense bone broth infused with a variation of either turmeric or sage. The healing proprieties of these foods makes this creative savory twist on the traditional panna cotta a far more Keto Paleo-friendly meal.

The Healing Benefits of Bone Broth

Bone Broth has a long list of health benefits that make it an amazingly economical addition to your weekly meal plan.

I can’t stress enough the importance of making your own broth at home.This ensures quality control over the process so you know the exact ingredients being used. Many store bought variations sold in cans and boxes come with an added load of sodium, sugar and artificial flavorings.

Another benefit of making your own will allow you to oversee the cooking time which is a critical component to nutritionally jam-packed bone broth. In Sally Fallon’s new book, Nourishing Broth, they performed studies that show longer cooked bone broths are up to three time more abundant in the health promoting amino acids which we hail bone broth for.

As part of my Healing Foods Method , I recommend my clients include a sufficient amount of bone broth in their diet as part of the detoxing and healing process. Let’s have a more in depth look at the benefits of bone broth and why I love it as part of my gut healing protocol.

 Keto Savory Panna Cotta By The Nourished Caveman - Sage

Gut Health

For those suffering from leaky gut and other digestive disorders, you may find drinking bone broth regularly as a critical factor in reducing your symptoms. Bone broth is widely acknowledged for its ability to repair your gut lining by helping to ‘heal and seal the gut’ as described by Dr Natasha Campbell-McBride, founder of the Gut and Psychology Syndrome Diet. 

A key amino acid found in bone broth, Glutamine, is critical in supporting the villi of your small intestine. This is why sufferers of digestive and malabsorption disorders find great relief in consuming bone broth.

 

Minerals

Bone broth is abundant in the minerals calcium, phosphorus, magnesium, potassium, silicon and sulfur. These are easily absorbed by the body and promote healthy bones, skin, hair and nails.

Bone broth also makes for a great hydrating pre or post-workout recovery drink. It minimizes the loss of electrolytes and minerals that the body exerts during exercise while promoting anti-inflammatory effects. Take it from Kobe Bryant who drinks it regularly  and even used it to aid his recovery from a recent sport injury.

 

Collagen

The slow cooking method utilized to break down bones, extracts the essential amino acids required for your body to build collagen. A study found that athletes who consume Collagen Hydrolysate as a nutritional supplement showed a significant improvement in exercise-induced joint-pain. You can attain these benefits, along with a host of others as I’ve outlined, by regularly consuming bone broth as part of a balanced whole foods diet.

In Nourishing Broth, Fallon also explains the importance of broth in collagen and cartilage formation. Many disorders relating to the breaking down of collagen, cartilage and connective tissue, are a result of our body’s inability to effectively manufacture the amino acids proline and glycine. Its not uncommon for high carbohydrate, low fat, low protein and vegan diet advocates to experience low proline levels which can result in bone degeneration. Someone consuming a diet equally low in Vitamin C and Iron may also experience these same problems as these are essential for proline uptake.

The compounds, chondroitin sulphates and glucosamine, extracted from boiled down cartilage in bone broth, are also common ingredients found in expensive arthritic and joint supplements. So why not just get it in its natural form?

Keto Savory Panna Cotta By The Nourished Caveman - TurmericGelatin

Gelatin is a ‘hydrophilic colloid’, meaning that it attracts and holds liquids, including digestive juices. (Source)

Glycine, a key component of Gelatin, contributes to gastric acid secretion, wound healing, healthy blood, bile salt creation and is a critical element in aiding the liver to detoxify heavy metals and pesticides (Source: Nourishing Broth).

Thankfully, the gelatinous nature of bone broth makes for an excellent means to getting sufficient levels of these amino acids to aid your digestion.

 

Immune System Boosting

Chicken soup is certainly good for the soul, but even more so, for the immune system. Studies  have found it to be an effective anti-inflammatory because of it’s high levels of the amino acid, Arginine. It aids in reducing the “mitigation of symptomatic upper respiratory tract infections.” Your grandmother was onto something!

The other key ingredients I’ve used in this recipe, Turmeric and Sage, work incredibly alongside bone broth as both anti-inflammatories and cooling agents for your body.

 

Turmeric as an Anti-Inflammatory

You may be familiar with the bright yellow spice that tends to stain your cooking dishes, but Turmeric it’s actually a member of the ginger family and it’s health benefits will be sure to help you overlook it’s inconvenience in the kitchen.

Ancient cultures in the Middle East and parts of Asia have long known the benefits of Turmeric, and it’s a key component in Ayurvedic medicine.

 

The main active ingredient in turmeric called Curcumin (not to be confused with the common spice, Cumin), is recognized (Source) as being a powerful anti-inflammatory. Even a small serving in a dish can assist your body’s ability to digest fats and reduce bloating. It’s also used medicinally to provide relief to sufferers of joint pain and swelling.

Keto Savory Panna Cotta By The Nourished CavemanThe Cooling Effects of Sage

As the weather heats up, there’s nothing better than gently assisting your body to cool down, especially for women experiencing pre-menopausal symptoms. Sage can work wonders. The main active ingredient in Sage, Thujone, targets the central nervous system resulting in a ‘cooling effect’ on the body and reducing night sweats and excess perspiration.
Sage is one herb that packs a punch with its broad range of medicinal application. It’s potential varies as an anti-inflammatory, anti-microbial, anti-hypertensive, and anti-diabetic due to its effectiveness in maintaining stable blood sugar levels.

Savory Panna Cotta with
 
Author: 
Nutrition Information
  • Serves: 2 portions of each flavor
  • Serving size: 1 panancotta
  • Calories: 213
  • Fat: 19gr
  • Carbohydrates: 3 grams NET
  • Fiber: 0
  • Protein: 9 grams
Recipe type: Appetiser
Cuisine: Italian American
Cooling, nourishing and creamy, this Keto Savory Pannacotta is an unusual appetizer to delight your senses and your body in hot Summer days!
Ingredients
  • SAGE PANNACOTTA
  • 2 cups of homemade bone broth (look at video or use Emily's recipe)
  • ½ tsp Celtic Sea Salt
  • 10 leaves of fresh sage
  • 2 oz cream cheese, organic
  • ½ oz (14 grams) of Great Lakes Gelatin (get it HERE)
  • TURMERIC PANNA COTTA
  • 2 cups of homemade bone broth (look at video or use Emily's recipe)
  • 1 inch Fresh Turmeric root OR 1 Tsp powdered turmeric (like THIS)
  • ½ tsp Celtic Sea Salt
  • 2 oz Coconut cream
  • ½ oz (14grams) of Great Lakes Gelatin (get it HERE)
Instructions
  1. Make a large pot of bone broth, following the instructions in the video or using Emily's recipe HERE.
  2. SAGE PANNACOTTA
  3. For this recipe it really helps to have all your ingredients measured and ready before you begin, so you can work quickly and efficiently.
  4. Infuse 2 cups of broth with the sage leaves, by immersing the sage in the broth, placing it in a small sauce pan and simmering it on a very low flame for 5 minutes. Then let sit for additional 5 to 10 minutes.
  5. Strain the broth with a sieve and place back in to sauce pan.
  6. Place the cream cheese in the sauce pan, with the broth put back on a low flame and stir until well dissolved.
  7. Now add the gelatin slowly, dispersing it on top of the liquid and stirring with a whisk until completely dissolved.
  8. Now pour into your mold of choice.
  9. If you get lumps in your gelatin just strain the liquid through the sieve before pouring in to a mold.
  10. As the cream tends to separate and raise to the top, you can place the molds into an ice bath to prevent that from happening and to get an even texture.
  11. After the pannacotta is cooled you can refrigerate it for up to 3 days.
  12. To serve dip the mold in a bath of hot water for about 10 to 15 seconds then invert on a plate.
  13. Garnish with fresh sage leaves.
  14. TURMERIC PANNA COTTA
  15. Follow exact same directions as for the Sage Pannacotta, using the fresh grated turmeric root or turmeric powder to infuse the broth and the coconut cream.

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Comments 5

  1. Betty says:

    You girls are too cute!!! This looks delicious!! I will be making your Panna Cotta recipe with my next batch of bone broth. Can I get you girls to make another video for the bacon version? If not could you please post a recipe for the bacon version? I love bacon!!
    Thanks again,
    Betty

    • The Nourished Caveman says:

      Hey Betty!! I would love to make a bacon version!! Will start working on it right away!! 🙂

      • Betty says:

        Thanks a bunch!!! I only wish I could come and help you. It looks like fun.

        • The Nourished Caveman says:

          It is fun and help is always welcome Betty!! 😀

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