Everyone has been talking about Bone Broth, it’s the “NEW” – Old superfood. You have probably heard this buzz word in the past few months. People are taking notice of the benefits that our grandmothers and great grandmothers have known for years. You know that old wives’ tale, “Chicken Soup is good for colds and flus”? Well that old wives’ tale was indeed right.
We all know that the more natural and non processed foods we eat the better. If you are already brothing those bones then you know the benefits you reap. If you aren’t, here is why you should.
Bone broth is an excellent source of nutrients; potassium, iron, calcium, magnesium, manganese, phosphorus, selenium, vitamin C, protein and 2 amino acids; glycine and proline, as well as collagen. These nutrients are known to boost the immune system, aid in digestion, promote brain health and promote healthy teeth, joints, hair, skin and nails. What doesn’t this food help with?
Benefits of Bone Broth
1. Helps with Digestion
The gelatin and collagen found in bone broth help to seal and coat your intestinal lining preventing any permeability of the lining and keeping your gut healthy and flowing properly. When we are able to digest our food properly our bodies absorb the proper nutrients and get rid of the unwanted waste that is not good for our bodies, like toxins.
2. Healthy Joints
Bone broth contains glucosamine which we all know helps in keeping your joints limber and lubricated, you can buy glucosamine off the vitamin shelf for a price, but a easier way for your body to use it and absorb it is by eating it naturally. Glucosamine coupled with chondroitin sulphate that is also found in bone broth keeps your joints happy and healthy.
3. Healthy Hair, Skin and Nails – Making You Look Younger!
We all know collagen is used in techniques to plump you up and smooth you out. Bone Broth contains collagen so instead of going for a procedure, why not drink it to make your hair, skin & nails look radiant!
4. Immune Support
The minerals in bone broth help boost your immune system keeping the winter flu and colds away.
5. Stronger Bones
The phosphorus, magnesium, calcium and gelatin leave you with building blocks to keep your own bones strong and healthy.
Bone Broth also contains two amino acids, glycine and proline, that have a wealth of benefits all on their own. One article I read details amazingly all the reasons why, “Why Broth is Beautiful: Essential roles for Proline, Glycine and Gelatin” written by Dr. Kaayla Daniel, PhD, CCN.
She outlines how these amino acids found in Bone Broth aid in digestion, helps to heal wounds, detoxifies our bodies, helps with the ability to digest protein, promotes strong cartilage, limber joints and beautiful skin. Check out the article for more in-depth research that will have you running to the butcher shop to buy some Bone.
How to Make Bone Broth
There are several recipes and several websites to find these recipes. But below I will outline an easy way to make bone broth. You want to look for high quality bones, preferably grass fed cattle or bison, pastured poultry, or wild caught fish. The healthier the animal was the healthier your broth will be for you. Remember you are seeping out all of the nutrients and goodness from the bones of the animal. You can find these types of bones at your local butcher shop, left overs from a roast, from local farmers who raise grass fed animals, or from your local grocery store.
Makes: 8 cups of broth approx.
Prep Time: 1 hour
Cooking Time: 9 to 48 hours
4 pounds of bones (can be chicken, beef, bison or fish)
2 Celery Sticks
1 Whole Leek
1 Large Onion
2 Bay Leaves
2 Tablespoons black peppercorn
1 tablespoon apple cider vinegar
1 large garlic
Optional: Preheat the oven to 400 degrees and lay the bones on a cooking sheet and drizzle with olive oil. Roast the bones for about 1 hour, turning over once. This brings out the flavour in the bones.
Cut up the vegetables in large chunks and put aside. Bigger chunks are better so they do not disintegrate.
Mix the bones once they are done roasting with the vegetables in a large stock pot or a large crock pot. Cover the bones and vegetables with water, but only to cover, do not add too much.
Add the Apple Cider Vinegar and Bay leaves. The Apple cider vinegar will draw out all the nutrients from the bones. Also, add any extra flavour ingredients you want to add now.
Bring the water to a rapid boil over high heat on the stop top, then turn the heat down to the lowest setting possible once it has boiled. (You could also transfer the pot to the oven at 200 degrees) Cover and keep the broth at a low simmer for about 9 to 24 hours. (Up to 48 hours if it is beef bones – chicken bones only need up to 24 hours)
Check the pot occasionally, skimming off any foam that collects on the surface and adding additional water as needed to keep the ingredients covered.
OPTIONAL: In the last 30 minutes of cooking you can add in the garlic, cut up in halves
The broth is done when dark and flavourful, go on and taste it. You should taste the meat and vegetables. The bones will start to crumble after a long time of cooking, this indicates that the nutrients from the bones have seeped out into your nutritious bone broth! Don’t worry if they have not crumbled, some bones don’t, it is not a sign that there are no nutrients.
Take a fine- mesh strainer or a reusable coffee filter and pour the broth over to strain the broth and remove all the big pieces of bones, froth and vegetables.
Cool the broth to room temperature, then store it in the refrigerator. Once the broth has been chilled, fat might rise to the top and solidify. Just scrape it off the top and use it for cooking or discard it. You can store bone broth in the refrigerator for up to 5 days or freeze the broth up to 3 months.
When you want to use the Bone Broth simply take out as much broth as you want and reheat it gently on the stove top or in the microwave to enjoy how you would like.
You can add more vegetables to the bone broth for a healthy meal, or simply drink the broth straight out of a mug, or even add the healthy bone broth to a morning smoothie to have an energy drink!
Bone Broth Energy Smoothie Recipe
¾ cup bone broth (reheated and cooled)
1 cup raw greens (choose any of your favourite greens, the greener the better, kale, romaine lettuce, and spinach are great choices)
1 raw carrot – peeled
1 sweet fruit (1/2 cup cut up in 1 inch pieces) (great fruit choices are strawberries, pineapple or oranges)
Put all of these ingredients in the blender and blend until the vegetables and fruits are blended well.
Drink up and enjoy the health and energy benefits this smoothie gives.
I would suggest using bone broth added to your already healthy food choices and exercise routines. Don’t think that this is a miracle drink and you only need to drink Bone Broth to become healthy, this is something to ADD to your healthy regime.
Keeping Your Bone Broth
Wondering how to keep Bone Broth once you’ve made it? It’ll last up to one week in the fridge.
- Freeze in ice cube trays if you’re just going to add a few to smoothies, etc. Keep the cubes in a zippered bag with the air squeezed out to keep them fresh.
- Freeze in silicon muffin cups if you’re going to be using it for lunch times etc. Keep the cubes in a zippered bag with the air squeezed out to keep them fresh.
- Freeze it flat in ziplock bags if you’re going to be using it to make batches of soup. Freezing it flat makes it easier to store multiple bags.
Do you have any bone broth recipes? Share with us in the comments below!