There is a reason why your parents and grandparents insisted that you drink chicken soup when you were feeling under the weather! You may have heard lots of talk about bone broth recently in health and wellness circles and with good reason. Bone broth is rich in minerals, nutrients and collagen, with proven health benefits.
Some facts about bone broth:
bone broth has been shown to help heal leaky gut syndrome which contributes to food intolerances, IBS and IBD (Colitis, Crohn’s disease)
improves joint health and alleviates arthritis symptoms
boosts immune system
can help people overcome allergies and asthma
it is easy to make, consume, and digest, making it perfect for anyone who is ill and has a little to no appetite or an overworked digestive system
rich in minerals for bone health such as calcium, magnesium, phosphorus, and sulphur (these are often sold in supplement form to help with inflammation, arthritis and joint pain)
contains healing compounds such as collagen (gelatin), glycine and glutamine
can help clear up your skin, and give you shinier hair and stronger healthier nails
It should be noted that not all broths are the same. When we talk about bone broth we’re not referring to the broth or stock you get in a box at the grocery store. In order to get the healing benefits, you need to make your own stock. Most of the studies conducted on the healing benefits of bone broth are done with bones from grass-fed beef and organic poultry, not conventional meat from the grocery store.
Start with good quality bones from your local butcher. Ask specifically for broth bones, or beef knuckle is another great option. For chicken broth, you can buy a whole chicken, roast it and eat the meat, and then use the carcass for your broth. Chicken backs are great too and very inexpensive. Just remember, when it comes to bones you are what you eat and it matters where your bones come from.
Prep time:10 mins
Cook time: 8-24 hrs
• 4 lbs. bones (beef, chicken, bison, etc.)
• 1 small onion, quartered with skin on
• 2 cloves garlic, crushed but still whole
• handful parsley
• 2 sprigs rosemary
• 4 sprigs thyme
• 2 carrots, halved
• 4 stalks celery
• salt and pepper
• 2 Tbsp apple cider vinegar (this helps to leech the minerals from the bones)
1 Throw all your ingredients into a large pot and cover with water
2 Bring to a boil and simmer on low for 8-24 hours, replenish water as needed
3 Alternatively, you can throw all your ingredients into a slow cooker and cook on low for 12-24 hrs
4 Feel free to skim any impurities off the top of your broth as it cooks
5 After cooking for 8-24 hours strain your broth and store your liquid gold in the fridge for 3-4 days or freeze it for a longer shelf life
6 Once your broth has cooled in the fridge feel free to scrape some of the fat off the top
7 Freeze your broth in ice cube trays so you have quick portions for a cup of soup or a base for a recipe
The longer you simmer your broth the more nutrients you get from it. However, this doesn’t mean that a broth that simmers for 8 hours or less isn’t worth consuming.
The broth will become gelatinous when it cools. This is a good thing! This means the collagen has broken down into gelatin and your broth is going to be very healing. If your broth didn’t get gelatinous try simmering the bones for longer next time.