Why Make It?
Bone broth is more than stock, it is more than a soup base, it is more than replacing water in a recipe. Bone broth is one of the most nourishing foods you can make for yourself and your family. And did you know? It can be taken as a supplement daily. Yep. Mind blown. The difference between bone broth and making a regular broth or stock and why this is supplement material and highly nourishing is due to the time it takes to make. The longer you simmer, the more minerals and nutrients leach from the bones putting it in a different category than a quick broth. Bone broths simmer for 24-48 hours and the bones literally crumble when finished. You can make bone broth using pasture-raised game, beef, lamb and wild fish. Bone broth is anti-inflammatory, anti-aging, and a detoxifier. It alleviates joint pain, heals and seals our gut and is incredible for hair, skin and nails. How? Bone broth is rich in minerals: ‘calcium, magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain’ (source). The best part: these minerals are highly digestible and easily absorbed in this form, so your body truly reaps the full benefits. One word of caution: Do not use factory-farmed meat for your bone broth. Toxins, antibiotics and hormones are stored in the fat and bones of animals and will leach out during a slow cooking process like this and you will be doing the opposite of what you are going for as you ingest the toxic load. No bueno. Look for pasture-raised and/or organic meats.
Over time we have lost key nutrients that our body desperately needs. Our modern diets have traded in organ meats, fermented foods (which contain probiotics) and naturally occurring gelatin for dry, muscle meats (think boneless chicken breasts), processed foods and sugar. Factors like toxic environments, antibiotic use, stress, lack of sleep, drugs and alcohol also play a huge role in messing up our gut. Eighty-five percent of our immunity lies in our gut and we wonder why our population is so sick? We have lost good, vital bacteria in our intestines and as a result are paralyzed by digestive issues, food sensitivities, autoimmune disease and a host of other illnesses. We need gelatin in our diets to heal and seal our guts.
When broth is cooled, it congeals due to the presence of gelatin. The use of gelatin as a therapeutic agent goes back to the ancient Chinese….Just as vitamins occupy the center of the stage in nutritional investigations today, so two hundred years ago gelatin held a position in the forefront of food research. Gelatin was universally acclaimed as a most nutritious foodstuff particularly by the French, who were seeking ways to feed their armies and vast numbers of homeless in Paris and other cities. Although gelatin is not a complete protein, containing only the amino acids arginine and glycine in large amounts, it acts as a protein sparer, helping the poor stretch a few morsels of meat into a complete meal. During the siege of Paris, when vegetables and meat were scarce, a doctor named Guerard put his patients on gelatin bouillon with some added fat and they survived in good health. – Broth is Beautiful
This is one of my favorite articles. It’s written by Sean Croxton, author and blogger at Wellness Underground. In it he states the top 5 reasons why bone broth is the bomb:
#1: Bone Broth Makes Your Joints Feel as Smooth as Eggs
#2: Bone Broth Makes Your Hair, Skin, and Nails Look Dead Sexy
#3: Bone Broth Heals Your Gut!
#4: Bone Broth Reduces Your Need for Meat and Protein
#5: Bone Broth Helps Get the Toxins Out
Read the full article –> Top 5 Reasons Why Bone Broth is the Bomb!
How to Make Bone Broth
Thiz how I do it 😉
1. I take the bones from a whole, pastured chicken (I get mine from Jerry over at Grow International for you local folks) after I’ve roasted it and stripped the meat and I place them in a big, stainless stock/soup pot. I also add the feet and neck. I will spare you the pic. (And, I know what you’re thinking, ‘Gross!’ But, this is where you get the super gelatinous broth you’re going for. And super gelatin is super collagen, which is anti-aging and all of the other amazing benefits mentioned before.)
2. Then I add 2 Tbs. of Apple cider vinegar to the bones.
3. Cover the bones with water and let sit for half an hour (soaking in ACV leaches the minerals from the bones for maximum nutrients/benefit).
5. Add in your veggie scraps (carrots, celery, celery tops, onions, even onion peels, parsley and any other veggies and herbs that suit your fancy).
TIP: I always take my scraps from juicing or cutting veggies for other meals and throw ’em in the freezer like so….
…and I always have scraps ready to go!
6. Add in bonus healing properties (I slice or mince raw ginger, turmeric or turmeric powder and garlic for even more anti-inflammatory properties).
7. Add sea salt & cracked black pepper to taste (you can do this now or later after it’s been simmering for a day).
8. Bring to a boil and then reduce to a simmer.
9. Simmer uncovered for a few hours and skim the top, then let the broth simmer for 24-48 hrs. until your bones fall apart. Yes, I leave my bone broth on the stove overnight. 🙂
10. Strain the broth (I use this) into a big bowl and then ladle it into mason jars leaving room at the top to freeze. You can cool it down and skim the fat off the top and save it for cooking before freezing if you want. Bone broth lasts for months in the freezer and can last up to a week or more in the fridge if you keep the fat on the top. I usually keep a 32 oz. jar in the fridge to use for the week and freeze the rest.
Bone Broth Uses
- Base for soups
- Replace water with bone broth and cook your grains, beans and lentils
- Tons of sauces
- Mashed potatoes
- Mashed cauliflower
- Use bone broth instead of oil for cooking
- Steam veggies in
Why I Use a Stock Pot Over a Crock Pot
Personally, I have found I get a better flavor and more gelatin when I make bone broth in a stock pot over a crockpot because you can control the heat. And, I also recently read Craig’s post over at Fearless Eating and it sealed the deal for me. If you don’t have one, invest in a good quality, stainless steel stock pot, good for soups, chilis, bone broth, etc.
Craig’s post –> Gelatinous Bone Broth: Stock Pot Or Crock Pot?
*Update: With two small kiddos vs. one now, I definitely use a crock pot! In fact, I got the brilliant idea from Gina over at So, Let’s Hang Out and bought an extra one so I can always keep my bone broth going and free up my other one for crock pot meals. Genius. Stock pots may yield a bit more gelatin, but there is nothing wrong with using a good ‘ole crock pot. Plug it in, turn it on and walk away without the fear of burning your house down in the middle of the night! 😉 Do what suits you best.
Bone Broth As a Supplement
1. Reduces joint pain and inflammation (contains natural glucosamine and chondroitin)
2. Helps grow and repair bones (calcium, magnesium, phosphorous)
3. Incredible for skin, hair & nails (collagen & gelatin)
4. Fights cold & flu
5. Easily absorbed vs. over-the-counter supplements
6. Real food
This is how you take it. You ready for this…
You got bone broth? You got a coffee mug? Bam! That’s it. Sip on 4-8 oz. every day or whenever you want it throughout the week.
Want even more gelatin in your diet? Use these!
Hope this helps and let me know if you have any questions!
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