Properly fueling for your workout is just as important as the workout itself!
And the good news is that you do not need fancy powders or bars. All you need is simple-whole-foods. The time of day you workout and the type of
workout you do are two things to think about when picking the perfect preworkout snack. If you work out in the early mornings, you may not even
need to eat anything beforehand; just drink at least one glass of water or sip on some hot herbal tea. Or if you workout a couple hours after a meal,
you may feel good to go without a snack.

For longer conditioning workouts, some prefer an empty stomach or something super light. When preparing for lifting and strength-focused
workouts, some may be fine with a small meal beforehand. Keep in mind that everyone’s bodies and digestive systems are different, so experiment
with some of the ideas below next time you need it.

  • Cottage Cheese with Blueberries
  • Boiled eggs with sea salt and a glass of coconut water
  • A piece of fresh fruit such as a banana, orange, grapes, pineapple, etc.
  • Apple slices with a drizzle of sunflower butter.
  • Plain dried fruit such as mangos, pineapples, or dates with plain nuts
  • such as walnuts, almonds, macadamia nuts, hazelnuts, cashews, Brazil
  • nuts, pistachios, etc.
  • Smokes salmon with olives.
  • Plain rice cake topped with avocado and sea salt.


This recipe is a labor of love, but is worth all the effort. It is full of collagen and high-quality protein from the bone broth and osso buco,
plus full of spice and flavor! Make it for a special homemade meal to share with your loved ones. And don’t forget the best part,
slurping up the bone marrow from the osso buco.


  • 2 pounds osso buco (bison or beef)
  • 1 loaf fresh sourdough
  • 1⁄2 cup raw cheddar cheese (shredded)
  • 4 dried or fresh ancho chilies (stems and
  • seeds removed)
  • 4 dried or fresh guajillo chilies (stems and
  • seeds removed)
  • 2 dried or fresh arbol chilies (stems and
  • seeds removed)
  • 8 cloves of garlic (diced)
  • 2 tbsp extra virgin olive oil
  • 1 large white onion (diced)
  • 3 large roasted tomatoes
  • 2 large tomatoes (diced)
  • 1 tbsp oregano
  • 1 tsp cinnamon
  • 1 tbsp cumin
  • 1 tsp ground ginger
  • 1⁄2 cup apple cider vinegar
  • 4 cups beef broth
  • 1⁄4 cup cilantro (chopped)
  • Salt and pepper to taste
  • Avocado (mashed)


  1. Pat the osso buco dry with a paper towel and season liberally with salt.
  2. Add all the chilies to a skillet on medium heat and dry roast them for 2 minutes, until the skin darkens.
  3. Remove from heat and put the roasted chilies in a bowl of hot water for 20 minutes.
  4. Using high heat, sear the top and bottom of the Osso Buco in olive oil for 2 minutes per side in a large dutch oven and then remove from the dutch oven.
  5. Lower the heat to medium, then add the diced onion, tomatoes, garlic and cook for 6 minutes.
  6. Add the cooked onions, tomatoes, and garlic, ancho chilies, guajillo chilies, and arbol chilies to a food processor/blender.
  7. Add the oregano, cinnamon, cumin, ground ginger, apple cider vinegar and 1 cup of beef stock to the blender.
  8. Blend on pulse until the texture is fairly thick.
  9. Place the birria sauce into a bowl, add in the seared osso buco, and place into the refrigerator for at least 2 hours (overnight is better).
  10. Heat up the dutch oven on medium high heat and add in the osso buco and birria marinade, diced tomatoes, the remaining cups of beef broth and cover.
  11. Cook for 4 hours, or until the bison osso buco is fork tender and easily shredded.
  12. Add some additional beef stock or the water that the chile’s were soaking in for a soupier birria sauce & salt and pepper to taste.
  13. Slice up the sourdough, drizzle with olive oil, and toast each side on a medium hot skillet until golden brown ~1 1⁄2 minutes per side.
  14. Assemble your sandwich by adding melted raw shredded cheese, shredded birria bison meat, avocado, and cilantro.
  15. Pour some birria broth into a bowl, dip your sandwich in the broth and enjoy!

Notes* You can also use a regular pan for searing in the beginning and then an instant pot on soup setting for cooking at the end.

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