By now, you’ve probably heard about all the health benefits bone broth has for your whole body, from your hair and skin to your bones and joints, but I’ve heard that many people say that they are intimidated by the lengthy time it takes to cook! Continue reading to see how simple and nourishing this elixir really is!
The bone broth that holistic health gurus are referring to is actually stock.
The difference between stock and broth:
- Broth: is made from cooking the meat itself in water
- Stock: is made from boiling the bones in water
Does anyone else’s family fight over who gets to take the turkey carcass home after Thanksgiving or Christmas dinner? Haha. But seriously, it’s no wonder bone broth has been enjoyed for so long by so many different cultures.
Here are some reasons why we LOVE bone broth so much.
- It helps your liver to detoxify. The amino acid glycine aids in moving toxins out of the body.
- It’s healing to the gut. You’re probably aware that your gut contains millions of friendly bacteria and some not so friendly bacteria. In order to keep all these good and bad bugs in one location, we need to make sure our gut lining is in good shape. The gelatin found in bone broth is perfect for “healing and sealing” the gut lining.
- Collagen, a component of gelatin, is great for hair, skin and nails and may help to reduce cellulite. (Um, yes please!)
- It’s true, chicken soup will help you heal from your cold…well, the homemade kind at least! Bone broth is super immune boosting due to its high mineral content.
- Last, but not least…bone broth is great for bone and joint health. As a nutritionist, I always recommend that athletes and those nursing an injury drink at least one cup of bone broth a day. Again, the mineral content that gets drawn out of the bones of the carcass as well as the collagen work as a team to lubricate, strengthen and maintain bone health.
….not to mention bone broth is super cost effective and so simple to make!
- 2+ lbs of naturally raised bones, meat removed, such as Lamb, Beef or Pork
- Filtered water
- 2 tbsp acid such as apple cider vinegar or lemon juice, this is key in order to pull nutrients from the bones
- 1 onion, roughly chopped
- 3 carrots, roughly chopped
- 3 celery stalks, roughly chopped
- Herbs: parsley, rosemary, thyme
When chopping veggies, I like to save the waste, such as the trimming of carrots and leaves of celery. I stick it in the freezer and pull it out to use when making stock.
- Add bones to large pot (or slow cooker)
- Add acid
- Cover with filtered water
- Add optional veggies/herbs
- In a pot: bring to boil, then let simmer for 12+ hours. In a slow cooker: set to low and cook for 24 hours. In a pressure cooker: cook for 3 hours.
- Using a colander placed over a bowl, strain out bones, veggies and herbs.
Roasting bones on 425 for 20 minutes will add a richer flavour and darker hue.
- You can always trust My Farmers’ Market to carry local, natural produce and meat, like our Free Range Roaster Chicken from Ethos Farms and soup bones from Spring Creek Farm & Green Pastures Farm.
- You may notice a thick layer of fat rise to the top. This will solidify upon refrigeration and can be spooned off. Save it for a good cooking fat!
- Broth will set into a jelly when cool and jiggle if shaken – this is the effect of gelatine. Once heated, it will return to liquid form.
- Don’t be concerned if your broth doesn’t reach the jelly consistency, it’s still rich in amino acids, minerals and other nutrition!
What to do with it?
- Heat it up and drink it as is.
- Heat it up & add some almond or coconut milk for a trendy ‘bone broth latte’.
- Make popsicles by freezing stock into popsicle moulds! These are great for kids or cooling down a fever.
- Use it as base in soups, stews and sauces.
- Use bone broth instead of water to cook rice or quinoa for added flavour & nutrition.
- Use to cook vegetables for added flavour & nutrition.
- Share it with your loved ones & get them hooked on this nutritious elixir!