It has recently come to my attention the sudden craze of Bone Broth, especially on the health and wellness websites I follow out of the U.K. and the U.S. There are start up businesses all over New York and it is slowly gaining traction all over the world - the health buzz of 2015!
Even so there is nothing new about this powerful tonic as a healing elixir. It has been used for generations for its many benefits, including within Chinese and Ayurvedic medicine. For me it was a saviour in helping to heal my adrenal fatigue and leaky gut many years ago.
It is easy to make, basically the same as making stock, and is an inexpensive nutrient dense food that is an excellent source of vitamins and minerals.
Bone Broth is excellent for the following benefits:
Gelatine rich which soothes the stomach lining to heal a leaky gut and other auto immune conditions. This is an important protocol for anyone with these issues as it is kind of like a fix it for the holes in the gut walls.
Gelatine can also help people with relief from food allergies and sensitivities.
Collagen rich which benefits the ligaments and tendons which you need for healthy joints. And who can not love that it also makes the skin look more youthful, and is wonderful for strong hair and nails? Great for banishing cellulite too.
It contains glycine which helps detoxify the liver, and also soothes the digestive track improving the absorption of nutrients.
Glycine has calming effects which may help you sleep better, reduce stress, and can assist in improving mood and mental alertness,.
High in magnesium, calcium and phosphorous which promotes strong healthy bones.
It is a source of protein and helps counter the degeneration of bone joints.
Anti Inflammatory due to its high amino acid content.
Immune Booster and inhibits infection to protect from cold and flu.
Soothing during illness and a way to gain nutrients if you are not feeling like eating.
It contains proline which releases cholesterol build ups and promotes a healthy heart.
Assists in regulating blood sugar levels.
So with all these magical benefits what are you waiting for??
How do you make it? Easy Peasy!!
It is a slow cooked food that is quick to prepare. You can cook it up to 24 - 48 hours depending on the cooking style, and the simmering causes the bones and ligaments to release the healing nutrients that are powerful in transforming your health.
I prefer to use a slow cooker as you can leave it without paying too much attention. However you can also use a large stock pot on the stove, but it may require a little more diligence.
You have two options for finding good quality bones. Either go to a favourite butcher that has high quality meats from organic grass fed animals, or you can save the leftover bones from a roast dinner.
2-3kg of bones (beef marrow, lamb bone or shank, chicken carcass)
3-4 liters of cold water (preferably filtered)
3 tablespoons apple cider vinegar (helps leach the nutrients from the bones)
2 onions, roughly chopped
3 carrots, roughly chopped
4 celery stalks, roughly chopped
3 bay leaves
1 teaspoon black peppercorns
I like to add parsley and thyme, but you can add any herbs you prefer.
Salt and Pepper to taste.
If you are using bones that have not already been roasted, you can brown them in the oven at around 200 degrees C for 45-90 minutes which results in a richer flavour.
Roughly chop the vegetables and place in the pot.
When the bones are well browned, add to the pot along with the vegetables, peppercorns and herbs.
Add the water to cover the bones, the liquid should come no higher than within one inch of the rim of the pot.
If using a stove top pot, bring to a boil and simmer for 6 - 8 hours for chicken, and 12 for beef bones. (skim any scum that surfaces during cooking with this method).
If using a slow cooker simmer for 24 - 48 hours on low. This may seem like a long time but it takes very little attention and provides a beautiful rich broth.
You may need to top the water up from time to time in either method.
Strain into a large bowl. Cool and the fat will congeal on the top, making it easy to throw out the chunks and skim any remaining excess.
I like to have mine as a broth, and if you have health issues that you are trying to resolve like leaky gut, a cup on a daily basis will work wonders.
It is also excellent to use as a basis for soups or stews. It is much healthier and more preferable than bought stock or cubes (especially when you don't know what additives may have gone into them).
It should keep in the fridge for a couple of days, or even longer if you leave the layer of fat on until use. Alternatively freeze remaining broth. I know many freeze it in ice cube trays for smaller portions - although I have not tried this out myself.
I put a pot on last Friday evening - it took about 10 - 15 mins - then by Sunday afternoon with very little effort apart from topping up the water occasionally, I had a soothing broth for a chilly Copenhagen day. Plus I now have a freezer full to keep me going for a while!
Delicious and so restorative!