bone broth

Bone broth is one of the easiest & cheapest nutrient rich foods you can add into your diet. It can be made by slow cooking (12-24 hours) the bones of beef, lamb, poultry or fish, and vegetables and herbs are often added for additional flavor. The bones, vegetables and herbs are strained from the liquid and discarded, the resulting liquid, "broth" or "stock" is rich in calcium, magnesium and phosphorous. It was a staple eaten by our grandparents and their parents for a very good reason. Sadly its consumption in the west has decreased but it is still enjoyed in many cultures around the world and is beginning to make a re-appearance in the west as it's benefits are being discovered.

Collagen is produced during the simmering process, causing the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine. The bone broth is turned into rich, natural gelatin and the goodness that is produced (collagen) is the "glue" that holds the body together. This has the power to transform your health.

why is bone broth so good for you?

1. It boosts our immune system

Bone broth is rich in calcium, magnesium, phosphorus and other trace minerals that all assist our immune system greatly.

2. It's great for arthritis and joint pain

As we age, our collagen production reduces resulting in skin, joints and other parts of our body becoming drier, less compliant and weak. Bone broth contains collagen, which is the secret to well-oiled and well-cushioned joints. Gelatin, found in broth provides the body with bone-building minerals that are easily absorbed, preventing bone loss and reducing joint pain.

3. It aids in digestion
The glycine components of broth and gelatin help in aiding digestion by increasing gastric acid secretion. It helps break down those foods that harder to digest and break down like beans, legumes and meat. Broth also helps in times of sickness by soothing the gut and boosting the immune system (yes, that chicken soup is no myth!) Gelatin is widely recognised for its use in cases of cholera, typhoid fever and other infections which result in diarrhoea because it is believed to neutralise intestinal poisons and providing a protective coating of the mucous membranes.

4. It helps to re-build the gut
Chronic infections disrupts the bacterial colonies in the gut and overall intestinal homeostasis. These infections contribute to causing 'leaky gut' which results in inflammation in the gut and systemically. Recent research is revealing that overall health depends largely on your gut health. Bone broth is effective in restoring a healthy mucosal lining in the gut. Bone broth has also been found helpful in aiding people with food allergies, IBS, Crohn's, ulcerative colitis, acid reflux and autoimmune disorders.

5. It’s great for hair & nails  

Bone Broth helps to support the connective tissue in your body and also helps the fingernails and hair to grow well and strong.

ways to use broth

In soups as the liquid base

In stews, gravies, sauces and reductions

In autumn and winter it is delicious just to drink a mug. It's kind of like a savory cup of tea and is incredibly warming and comforting. I like to fill up a thermos to take to my son's soccer matches early on a Saturday morning! It's wonderful during the cold months as it provides an extra boost of immunity.

In times of sickness, both respiratory and gut it is a great support to the body. In cases of stomach bugs or vomiting it can calm the stomach very quickly and help shorten the duration of the illness.

My kids love to drink it as a soup. I chop up 1 brown onion, 1 garlic clove, knob ginger, 1 carrot, 1 zucchini and brown the vegetables for 3 minutes then add 1-2L stock and a handful of gluten free noodles. Cook it long enough for the noodles to soften and throw in a handful of chopped parsley & season. My son loves it when I send him a thermos of this soup for lunch. Of course you can add any vegetables into this soup (peas, cauliflower, pumpkin, potato etc)

how to make bone broth

Homemade, nutrient dense bone broth is incredibly easy and inexpensive to make. I can make 2L for around $2!!!  There is no comparison to home-made versions. Store bought often contain MSG or other chemicals and which lack gelatin and some of the other health-boosting properties of homemade broth.

When selecting bones for broth it is important to look for high quality bones from grass-fed cattle, free range chicken, or wild caught fish. My local butcher stocks bones from both grass-fed cows and free range chicken. It's just a matter of asking around. 

There are several places you can find good bones for broth:

From your local butcher

From local farmers who raise grass fed animals

online companies like Paris Creek (see here)

your left overs from roast chicken, leg of lamb etc

When making bone broth it is important to use spring or filtered water and the water should just cover the bones. It is important to cook it at a low temperature. I find the easiest way to make bone broth is in my slow cooker. I can just pop it on and leave it for 12-24 hours. Alternately you can use a large saucepan over the stove top. Make sure that it is on a low temperature as cooking at a high temperature breaks down the collagen fibres and they won't coagulate when they cool as well.

Recipe for Bone Broth

(makes 4L)

2-3 chicken carcasses (they're around 70c each from the butcher) 

1/4 cup apple cider vinegar

2 medium onions, skin on, halved

6 garlic cloves, skin on, crushed with the side of a knife

4 stalks celery, cut into thirds, tops can go in too

2 carrots

2 bay leaves

2 sprigs herbs eg rosemary, parsley, oregano

2 teaspoons Himalayan salt

4L filtered water (enough to cover the ingredients)

METHOD

Place all ingredients in a slow cooker and top with water. Cook on a low heat for 12-24 hours

Strain the bones & vegetables through a fine mesh strainer or a nut bag or cheesecloth. Store in the fridge in sealed glass jars and use up to 3 cups per day if unwell or 1 cup a day for 3 months to maintain well-being. It can be stored in the fridge for up to 5 days or frozen.

notes

You can replace the chicken carcasses with 1kg or beef/lamb bones

You can halve the amount if you have a smaller slow cooker (this is what I have to do!)

You can add 6 chicken feet & 1 pig trotter. This will significantly add to the collagen levels achieved in the broth. I understand that it may be difficult for some to get their head around which is why I have left it as an optional. Please also note that these should be free range too.

If you want to find out more there's a fantastic book written on the entire topic: 'Nourishing Broth - An Old Fashioned Remedy for the Modern World' - Sally Morell (Author of Nourishing Traditions and Kaayla T. Daniel