Collagen is everywhere these days, and it's being infused into everything from makeup to peanut butter to hair products and shakes. Why is it so popular among the athletic crowd and could it really make a difference in your performance and/or physique? Turns outg the hype is grounded, and getting your fair share of this important source of protein could mena the difference between fab and faboulous.
THAI COCONUT CHICKEN SOUP
Makes 4 Servings
Chicken broth, which contains the highest amount of type II collagen available, is the base for this healthy soup. It also contains elements such as glucosamine and hyaluronic acid, which support healthy connective tissue, and mushrooms to give a boost to your adrenals and immune system while supporting collagen production.
INGREDIENTS
• 3 lemon-grass stalks
• 8 cups chicken bone broth
• 1-inch fresh ginger, peeled and chopped
• 3 boneless, skinless chicken breasts, diced
• ½ shallot, sliced into rounds
• 1 red bell pepper, sliced
• 1½ cups mushrooms, chopped
• 1 tbsp red chili paste
• 1 (16 oz) can full-fat coconut milk
• juice of ½ small lime
• 1 cup fresh cilantro, chopped
DIRECTIONS
In a large bowl, crush lemongrass stalks. Place a large pot over medium-low heat and add broth, lemon grass and ginger. Steep 25 minutes. Use a spoon to remove ginger and lemon-grass bits. Add chicken, shallots, peppers, mushrooms and chili paste to pot and bring to a boil. Reduce heat to low and simmer 20 minutes until chicken is cooked and veggies are soft. Remove from heat and add coconut milk, lime juice and cilantro. Stir to combine.
Nutrition Facts (per serving): 356 calories, protein 28 g, fat 23 g, carbs 10 g
MATCHA GREEN TEA LATTE
Makes 1 Serving
Matcha green tea aids in the production of stem cells, which leads to new tissue creation and, in turn, increased collagen production. Adding the multicollagen protein powder means you are provided with several kinds of collagen to support your overall health and physique goals.
INGREDIENTS
• 1½ cups unsweetened almond milk
• 1 tsp ceremonial-grade matcha
• 1 scoop multi-collagen protein powder
• 1 tsp coconut oil
• 2 tsp coconut butter
• stevia, to taste
• dash cinnamon
DIRECTIONS
Warm milk in a teakettle or small pot, then pour into a blender cup. Add remaining ingredients, except cinnamon, and blend on high. Serve topped with cinnamon.
Nutrition Facts: 290 calories, protein 7 g, fat 12 g, carbs 0 g
SLOW-COOKER BONE-BROTH-BRAISED BEEF WITH GARLIC AND THYME
Makes 6 Servings
Bovine bone broth contains high amounts of collagen as well as glucosamine, chondroitin and hyaluronic acid, all of which help promote joint health and aid your body with its natural healing processes.
INGREDIENTS
• 2 tbsp avocado oil
• 1 lb beef round roast, fat trimmed
• ½ tsp sea salt
• ½ tsp pepper
• 4 cloves garlic, minced
• 2½ cups beef bone broth
• 1 (15 oz) can tomato sauce
• 3 tbsp Worcestershire sauce
• ¼ cup maple syrup
• 5 sprigs thyme
DIRECTIONS
Add avocado oil to a large pan and place over medium heat. Add meat to pan and sprinkle with salt and pepper. Cook 4 to 5 minutes, or until lightly browned. Remove and set aside. In a medium bowl, combine remaining ingredients and add to a slow cooker. Then add meat and cook on low 8 hours.
Basic broth: Want to make your own chicken broth? Simply add the collagen-rich parts (e.g., the spine, neck and bones) to a slow cooker and fill with water enough to cover. Add 2 tablespoons apple cider vinegar and simmer on low 24 to 48 hours. Remove bones, strain remaining liquid and enjoy!
Nutrition Facts (per serving): calories 270, protein 31 g, fat 9 g, carbs 13 g
TROPICAL AÇAI BOWL
Makes 4 Servings
Adding a multi-collagen protein powder to a favorite breakfast bowl adds a powerful protein punch, which the vitamin C and antioxidants in the açai help support and protect the collagen already present in your body.
INGREDIENTS
Bowl:
• 1 fresh mango, cubed
• 3 frozen bananas, sliced
• ½ cup frozen blueberries
• 1 cup açai concentrate
• 4 scoops vanilla multicollagen-protein powder
Toppings:
• 2 tbsp hempseeds
• 2 tbsp chia seeds
• 2 tbsp dried unsweetened coconut
• 1 kiwi, sliced
• ½ cup fresh blueberries
DIRECTIONS
Add all bowl ingredients to a blender cup and blend on medium-high until thick and creamy. Divide among bowls. Evenly distribute toppings.
Nutrition Facts (per serving): 368 calories, protein 14 g, fat 14 g, carbs 50 g
SLOW-COOKER SHREDDED SALSA CHICKEN SALAD
Makes 4 Servings
Garlic is high in sulfur, which helps prevent the breakdown of collagen already present in the body, and red bell peppers and tomatoes — such as are found in salsa — contain high levels of vitamin C, which directly supports collagen production.
INGREDIENTS
• 2 cans sugar-free salsa
• 4 boneless, skinless chicken breasts
• 1 red bell pepper, chopped
• 5 garlic cloves, minced
• 1 cup black beans
• 8 cups mixed greens
DIRECTIONS
Add the first four ingredients to a slow cooker and cook on high 4 hours, or until chicken is cooked through and tender. Shred chicken with 2 forks. Divide beans and greens between 4 plates and top with equal amounts of chicken.
Nutrition Facts (per serving): calories 284, protein 30 g, fat 4 g, carbs 27 g
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