Hot Stuff: Benefits Of Bone Broth
Move over vegetable stock, bone broth is next level. Fans of the newest foodie craze – as well as some food experts – are brewing up pots of broth for its alleged health benefits, including warding off food intolerances and allergies, improved joint health, reduced cellulite and boosting the immune system.
What is bone broth?
“Bone broth is made by boiling animal bones — poultry, beef, and fish are all good options — for a minimum of four hours, on average eight hours, although some people will go as long as 48,” chef and certified nutritionist Ariane Resnick told Refinery29. Boiling the bones for an extended amount of time – much longer than regular broth – breaks down the bones to release concentrated nutrients like collagen and calcium phosphate.
There is little clinical research on the benefits of bone broth, but as registered dietician Dawn Jackson Blatner tells the Huffington Post, it’s still good for you. Blatner wouldn’t call bone broth a miracle cure, but confirms, “It is hydrating, contains veggie and herb anti-inflammatories and the bones provide collagen, a protein which may help with our own bone, joint and skin health.”
Here are a few real benefits:
1. Heals the gut lining while lowering intestinal inflammation (Leaky Gut)
2. Helps heal autoimmune disorders
3. Aids in liver detoxification
4. Supports healthy digestion & absorption
5. Helps maintain muscle & balance HGH
6. Reduces plaque build up in the heart
7. Reduces cellulite, wrinkles & stretch marks
8. Improves cognition, mood & sleep
9. Boost immunity & relieve cold symptoms
10. Strengthens bone and teeth
How to get it in your diet:
– Use it as a soup base
– Drink like tea or infuse it with tea
– Use it while sautéing vegetables
– Use to boil noodles or rice instead of water
– Use it as a base for gravy and sauces
How is bone broth made?
This formula is inexpensive to make and if you have the patience the finished product will be well worth the wait!
Prep Time: 1 Minutes
Cook time: 1 Minutes
– 2 pounds (or more) of bones from a healthy source
– 2 chicken feet for extra gelatin (optional)
– 1 onion
– 2 carrots
– 2 stalks of celery
– 2 tablespoons apple cider vinegar
– Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.–
- Roast bones in the oven for 30 minutes at 350 degrees in order to help bring out their flavor.
- Place the bones in a large (5 gallon) pot.
- Pour water over the bones and add the vinegar.
- Let sit for 20-30 minutes in the cool water.
- Rough chop and add the vegetables (except parsley & garlic).
- Add any salt, pepper, spices, or herbs, if using.
- Bring the broth to a boil.
- Once it has reached a vigorous boil, reduce to a simmer and simmer until done
- Beef broth/stock: 48 hours
- Chicken or poultry broth/stock: 24 hours
- Fish broth: 8 hours
- During the first few hours of simmering, you’ll need to remove the impurities that float to the surface.
- A frothy/foamy layer will form and it can be easily scooped off with a big spoon.
- During the last 30 minutes, add the garlic and parsley, if using.
- Remove from heat and let cool slightly.
- Strain using a fine metal strainer to remove all the bits of bone and vegetable.
- Store in a glass container in refrigerator for up to 5 days or freeze for longer.