Bone Broth
Stock made from beef and/or chicken bones is a naturally rich and nourishing food.
Homemade bone broth is something our ancestors have been cooking up for millennia. It is a simple and effective way to incorporate healthy minerals, collagen and amino acids into our diet. The benefits from this profile of nutrients can have a wonderful impact on our overall health. Bone broths are dense in collagen, which is a wonderful and more natural way to include collagen into your diet versus paying for a processed supplement. Collagen has shown a lot of benefit not only for skin elasticity and hydration, but also has been shown in studies to reduce joint pain, strengthen hair and nails, increase wound healing and even support a healthy gut microbiome.
Something unique about Bone Broth Protein is that it provides glucosamine chondroitin and hyaluronic acid,both of which help support your joints and cartilage in moving smoothly and absorbing shock. These compounds are hard to find in many protein sources, making bone broth protein a valuable tool for supporting healthy aging and more.
Another benefit of bone broth is that it is rich in amino acids, specifically Glysine. This non-essential amino acid is considered the “smallest anti-inflammatory micronutrient”. In a world of all-too-common chronic inflammation including this wonderful micronutrient into the diet can help support the body’s ability to modulate the immune system.
Studies have also shown its ability to improve the insulin response in the body, which could help aid those struggling with blood sugar control. Glycine can also interact with specific neurotransmitters which target one’s own ability for plasticity processes such as learning, memory and cognition and potentially counteracting diseases such as Alzheimer’s disease and certain psychiatric disorders. It shows neuroprotective effects and has shown to help improve the prognosis for patients post ischemic strokes. Some studies have shown it to have strong antioxidant support for the liver as well.
So, how does one make this miracle broth at home? It can be relatively easy and the beauty of making a batch of your own is the option to freeze any excess for up to 3 months. If you aren’t consuming it daily, which you absolutely can, then a frozen stash is there for you when you feel depleted, get sick or simply want to make an extra nourishing homemade soup for dinner.
Here is a nice guideline recipe, but remember you can always go in your own direction with it. Instead of using whole vegetables, you can use vegetable scraps from last nights dinner, even onion and garlic skins. Adding Tumeric or Ginger can be a nice way to make a different flavor profile. But if you are intimidated or don’t cook often, feel free to follow this simple outline for your first few times. All herbs and seasoning are optional and to taste.
Ingredients
Beef Bones (aim for around 10 pounds — ideally a mix of marrow bones and bones with some meat left on them) and/or Chicken (4 pounds of necks/feet/wings — you can also use the carcass and bones from a whole chicken)
You can find organic beef bones at Whole Foods typically, and Butcher Boy also carries bones. Chicken feet are added for an extra dose of collagen and also found at similar locales.
3 tablespoons apple cider vinegar
3 carrots, chopped
6 celery stalks, chopped
2 onions, cut into 4 parts
1 teaspoon sea salt
1 teaspoon whole peppercorns
2 bay leaves
1 teaspoon oregano
3 sprigs fresh thyme
5–6 sprigs parsley
cold water, to cover
Directions
Place bones into a large stockpot (you may need two pots) or slow cooker and cover with water.
Add apple cider vinegar to water prior to cooking. This helps pull out important nutrients from the bones.
You can also add in sea salt, peppercorns, vegetables — such as onions, garlic, carrots and celery — and herbs like parsley and thyme for added nutrient value.
Fill stockpot or slow cooker with filtered water to cover. Leave room for water to boil.
Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Remove any scum as it arises.
Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order to fully extract the nutrients in and around the bone.
Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander.
Let stock cool to room temperature, cover and chill. Filling an ice cube tray with the stock can be a simple way to store it. Once they freeze, fill a bag with the cubes and pull out as needed.
