Bone Broth: How To Make It And Why You Should
What is Bone Broth?
Bone Broth is a savory, nutrient-dense, and collagen-rich liquid made from simmering marrow-rich animal bones (beef, chicken, turkey, pork) in water for an extended period of time. In addition to bones and connective tissue, vegetables like celery, carrots, and onions, fresh herbs, and garlic for extra flavor. Bone broth contains parts of the animal we typically discard, all nicely broken down, making it an easily digestible way to get the full dose of nutrients.
What’s all the hype about bone broth?
It’s incredibly healing for your gut.
One of the ingredients in bone broth is gelatin, which has been shown to repair the intestinal lining and reduce inflammation in our digestive tract. Studies have also documented that this ingredient alone can boost intestinal health and integrity. As a bonus, research tells us that people with digestive issues are often lacking in collagen, which is a second important substance found in bone broth.
It supports joint health and arthritis.
Cartilage is one of the tissues in your body that helps to protect the integrity of our joints. It is a protein that is found in bones, skin, cartilage, ligaments, tendons and bone marrow that plays an important part in ensuring that our bones do not rub against one another (creating friction and wear and tear) within our joints. However, cartilage degrades as we age.
Bone broth is a rich source of collagen and chondroitin, which are the building blocks of cartilage! Studies have shown that collagen is a really effective way to support joint health and prevent joint break down and deterioration.
It can boost your skin health.
Collagen is also used to keep your skin healthy. This is extremely important as we age because research shows that our bodies produce about 1% less collagen in the skin each year. As a result, the skin becomes thinner and more fragile as we age. Luckily, bone broth is packed with collagen, which has been shown to improve skin elasticity and hydration.
It improves the quality of your sleep and may even alleviate mental disorders.
Glycine is another amino acid that is extremely high in bone broth. Glycine is associated with relaxation, and studies show that supplementation may improve sleep quality. In addition, glycine has been shown to help treat obsessive-compulsive disorder and reduce the symptoms of schizophrenia. Talk about a double health benefit!
2-3 pounds chicken, beef, or lamb bones (try to get bones that have lots of connective tissue—feet, knuckles, necks, backs, etc.) make sure the bones are from a GRASS FED animal
1 tablespoon apple cider vinegar
2 large carrots
3-4 stalks of celery
1-2 large onions cut in half
1 entire head of garlic cut in half
2 bay leaves
1/2 teaspoon peppercorns
1 teaspoon sea salt
2 teaspoons of Tumeric
Cook the bones in the over at 400 for 45 minutes.
Once the bones are done cooking, add all the ingredients to a large stock pot.
Fill pot with filtered water until it covers the bones by about an inch. Let mixture rest for 30 minutes.
Bring to a simmer over medium-high heat, then reduce heat to as low as your stove will go. You want it to just be barely bubbling. Cover with the lid slightly ajar and cook for 24-48 hours.
When cooking time is up, strain through a fine mesh sieve, and transfer to jars for storing in the fridge or freezer.