Home-made Bone Broth
There is a reason that bone broths are traditional foods around the world. Bone broth is full of proteins, minerals, and other important nutrients that make it well worth incorporating into your wintertime nutrition routine.
Bones ones contain high amounts of compounds that are useful to the human body and that would otherwise go to waste if not cooked down into a broth or a stock. The process of cooking the bones allows for all of the nutrients to be transferred into the water.
Bones contains important bioavailable nutrients like calcium, magnesium and phosphorus, which support a healthy musculoskeletal system. It contains a significant amount of gelatin and collagen, which are incredibly healing for the gut and are also supportive for connective tissue and growth of hair, skin and nails. Bone broth also contains glucosamine and chondroitin sulphates, which support joint health.
Bone broth has also been shown to enhance the absorption of other nutrients, making it an excellent pairing alongside a whole-foods cleanse.
The protein content of bone broth is also very high. Bone broth contains proline, an amino acid that improves skin elasticity and smoothness. It also has high levels of the amino acid glycine, which improves digestive health and blood sugar regulation. Bone broth contains arginine, which helps maintain proper kidney function and helps keep arteries supple. Lastly, it contains glutamine, which is important for gut health.
The health benefits of bone broth:
- Improved gut health
- Increased absorption of nutrients in the gut
- Increased quality and suppleness of the skin
- Improved growth of hair, skin and nails
- Reduced visibility of fine lines and wrinkles
So how do you make bone broth?
Start with 3-4 pounds of organic, grass fed beef, pork, lamb or chicken bones. Put the bones in a large pot and cover with cold water, and bring to a boil. Reduce to a simmer, and allow the pot to sit simmering for about 20 minutes.
Remove the bones from the water and place in a baking dish. Bake at 450 degrees for about 30 minutes, or until the bones begin to brown. Remove the bones from the oven and place in a deep cooking pot. Pour any excess liquid or darkened bits from the baking dish into the pot.
Throw in any vegetable scraps, like carrot tops, onion tops, garlic, leeks, etc. Feel free to add pieces of whole vegetables to the pot as well. Fill the pot with cold water, and add ¼ cup of apple cider vinegar. Bring the liquid to a boil, and then reduce to low heat.
Continue cooking the bones for at least 12 hours. They can continue to cook for days on low, but don’t exceed three days of cooking. Remove the pot from the heat and allow to cool.
Strain the broth into jars, being sure to remove any vegetable pieces or bone parts.
So what are the best ways to consume bone broth?
- Drink it on its own, which is actually incredibly delicious and therapeutic.
- The broth can be used as a base for soups or stews.
- It can be used to braise vegetables and meats.
- It can also be used to cook vegetables and grains.
No matter how you consume it, bone broth is incredibly beneficial and should be consumed regularly. I recommend even doing a bone broth cleanse at least twice a year, wherein you only consume bone broth for between three and five days.
Give it a try. You will feel energized, whole and full of vitamins and minerals.