Bone Broth

bone broth health recipes Aug 09, 2017

My Adventure With Bone Broth

With fall here, I’ve been hunkering down and changing the way I eat. Since the days have been cooling off, cold salads and smoothies don’t sound as good. I’ve found that I naturally gravitate to more warming soups and stews.

One thing that has been getting a lot of press is the benefits of bone broth. So with the temps falling, I thought that I’d try my hand at making some. 

 What is Bone Broth?

Bone broth has been around for ages.   Basically you take bones (chicken, beef, lamb, veal, even fish), add vegetables, spices, vinegar and water and simmer the mixture for 24 to 48 hours. You then discard the solids and drink the broth or use it as a base for soups and stews.

The broth contains lots of collagen, gelatin, essential amino acids such as proline, glycine, and glutamine. It also contains lots of minerals such as calcium, magnesium, phosphorus, silicon and sulphur.

 

The 4 Benefits of Bone Broth?
 

  • Protects joints – The collagen in bone broth helps to restore the cartilage in joints and gelatin helps provide the building blocks need to form and maintain strong bones. Interesting fact: Kobe Bryant and the LA Lakers are drinking bone broth to help heal the wear and tear playing NBA basketball can do to your body.
  • Heals your gut – The gelatin helps restore your gut lining, and also helps with the growth of probiotics. It’s easily digested.
  • Healthy skin – Collagen helps to form elastin which is responsible for skin’s youthful appearance. People have reported seeing a reduction in cellulite from drinking bone broth.
  • Immunity boosting – A study conducted by the University of Nebraska Medical Center found that the amino acids produced when making chicken bone broth reduced inflammation in the respiratory system and improved digestion. Further research is showing that it can boost the immune system and also help out with arthritis, asthma, and allergies. (See, your mom was right when she made you chicken noodle soup when your were sick!)
     

How To Make Bone Broth?
Making your own bone broth is very easy. If you’re making beef bone broth, you want to make sure to roast the bones first. If you’re making chicken or turkey bone broth, you can just use the carcass of a chicken or turkey that you’ve roasted.

I used my crock pot, which was super easy, but you can also use a large pot on your stove top.

(If you want to see exactly how I made it, I did it all on Facebook Live. Click here to check it out.)

Basic Bone Broth Recipe

3-4 lbs. beef bones or 1-2 chicken carcasses

2 T Apple Cider Vinegar

4 Medium Carrots, chopped into large pieces

1 Large Onion, quartered

4 Stalks Celery, chopped into large pieces

4 Cloves Garlic, crushed

2 Bay Leaves

10 Peppercorns

1 T Sea Salt (I used Himalayan Pink Sea Salt)

3 Quarts Filtered Water 

Directions:
If using beef bones, roast them first in the oven at 400F for 1 hour.

Place the bones in your crock pot.  Add the vinegar, carrots, onion, celery, garlic, bay leaves, peppercorns, and sea salt.  Add the water and fill to 2 inches below the top of the crockpot.

Set the crockpot to low, and cook for 24 hours for chicken, or 48 hours for beef. You may need to add water if too much evaporates.

When finished, strain the solids out and you have your broth!

Pour the broth into smaller containers and cool rapidly. The broth will turn gelatinous, which is a good thing – you want all of that gelatin! There will be a layer of fat that forms on the surface, you can just skim that off before you reheat it.

 
What do you do with the broth?

How you use the broth is entirely up to you. Some functional medicine doctors recommend having a cup every morning. You can also use the broth as a base for soups and stews. Be creative!

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