Bone Broth 101
/Bone Broth 101
There’s an old saying, ‘Good broth will resurrect the dead.’
(an exaggeration, perhaps, but it gets the point accross)
Sounds a little odd, no?
Ever wonder why your mother or grandmother always made you chicken soup when you were sick? Or how that tradition got started? Why does everyone immediately want to make or give you chicken soup as soon as they hear you’ve got a cold? Bone broth. Its the ultimate healing elixir, and back before we started industrializing (out of some necessity) everything and moving away from traditional eating practices, this wasn’t just some chicken (flavoring, parts, and frankly, who knows what these days…) in water. It was/is a broth made from breaking down the bones of chickens, fish, beef, ect,.. in water with a small amount of acid for an extended period of time – sometimes up to days (depending on what animal the bones came from – the thicker the bone, the longer the time it takes to break down). Bone broth is one of the most healing, nutritious, and easily digested foods in the world.
But broth…made with bones?
Mmhmm.
Box of Beef Bones
Doesn’t really sound too appetizing, does it? I understand! Before I knew about it, I was very skeptical. Who wants that? was my first thought.
The riches of healing it does your body will hopefully give you the courage, to not only try it, but learn to love and appreciate it. So, what is it that’s so great about bone broth? Here are some truths for you to mull…
Gelatin – Amino Acids – Glycine and Proline – Two of the most prominent connective tissues in our body. Used to build and hold together the cells that make up the cartilage in our joints, our arteries, organs, and muscles. Pretty much without these 2 amino acids, we would fall apart.
Is Required for the Union of DNA, RNA and a Majority of the Proteins in our Body.
Aids Digestion by normalizing hydrochloric acid levels and promotes gastric juices.
Regulates the Nervous System.
Calming due to being used by the brain to inhibit neurotransmitters from becoming too excited.
Promotes Mental Alertness, Improves Memory, Boosts Mood, and Reduces Stress by being converted into the neurotransmitter serine.
Inhibits Inflections by creating a protective barrier, clinging to the wall of your intestines.
Fights and Reduces Inflammation by inhibiting the immune system and reduce activation of inflammatory cells in your body.
Builds Muscle And Aid Recovery Time – Glycine also enhances muscle repair/growth by increasing levels of creatine and regulating Human Growth Hormone secretion from the pituitary gland.
Speeds & Creates Healing – The gelatin is the connective tissue amino acids that are the glue that hold us together. It absorbs water and digestive tissues creates a clingy sticky healing glob.
Promotes Hair & Nail Growth through the gelatin content.
Young Skin the gelatin provides elasticity to skin.
Essential Vitamins, Minerals, Micronutrients, & Antioxidants
Promotes Strong Healthy Bones with its Calcium, Magnesium, and Phosphorus content, these compose 98% of the minerals in the body.
What’s in Bone Broth?
The Bones.
Marrow, joint, knuckles, feet, hooves. Yes, FEET & HOOVES! Surprisingly enough, chickens feet and cow hooves are filled with a lot of gelatin-rich properties! Save the carcass of whole chickens, bones from roasts. And ask around. Local butcher, farmers market, maybe the farmer down the street? You never know who knows who or who has what. I have found bones all different places. I first started buying them from a [somewhat] local farmer I met at a farmers market. He raises grass-fed cows, sheep, and pigs. He didn’t use most of the bones, so he said he would sell all of them to me! Not a bad deal. Now I found a guy down the street who’s son raises grass-fed beef and when butcher time comes, he sells me all the bones! Don’t be afraid to ask and share the reasons why you want them.
The Acid.
Apple cider vinegar does it again! It breaks down the bones so that the minerals and gelatin are released into the water. I use Bragg’s Organic Raw Apple Cider Vinegar.
The Water.
I use my filtered (reverse-osmosis) water from home. I wouldn’t use tap water or anything unfiltered. In general, you don’t want to be ingesting fluoride and bleach, but especially when cooking the water for so long, it will concentrate those chemicals. Not good!
The Veggies.
Save the scraps! This is the perfect use for the ends of veggies that you normally wouldn’t eat but still have the nutritional value to add to your broth. Typically its the triffecta – onions, celery, and carrots – garlic, parsley, ginger, turmeric are a few others that some use. Vegetables are optional, though. Personally, I don’t add them very often since I’m sensitive to my favorite flavors (onions, garlic, and ginger); I just add those at the time I’m eating it, in small amounts, if I feel my body can handle them at that time.
Beef Bone Broth
Ingredients:
2-3lbs beef bones. Marrow, knuckles, joints, hooves; whatever you have, any combo works. Variety is good.
4-8 quarts of water (depending on the size of your pot or slow cooker & the amount of bones)
1/4 cup Apple cider vinegar
Veggies
How to make the Bone broth
1. Roast the bones if desired. This makes for a deeper richer flavor. Sometimes I do this, sometimes I don’t, depends on how i’m doing the day I make it!
2. Place bones in the pot and add apple cider vinegar. Fill with water, leave about an inch of room at the top.
3. Let sit for 1 hour.
4. Bring to a boil then down to a simmer.
5. Skim the foam off that rises to the top, these are the impurities in the bones, so just keep skimming.
5. When there is no longer foam rising to the top, let gently simmer for 8-72 hours. (This depends on the animal bones you’re using: Chicken 24hrs, Beef 35-72hrs, Fish 8-12hrs.) I just make beef broth (all my body likes!) and I typically let them go for 48-72 hours just depending on how soft the bones are (the softer the better) and whats happening on day 2 vs. day 3 – whichever is most convenient.
6. If you’re adding veggies, the time to add them is 2-3 hours before its done. Wait on the parsley and celery leaves though, they should be put in only an hour before done.
7. Take off heat & let cool. This is going to take a few hours in the least, so plan ahead. Almost done…
7. Spoon or strain out broth. Now start drinking, jarring, and freezing! And don’t forget to leave a good amount of room in your jars/containers for expanding when freezing.
Use for soups, stews, sauces, or just drink up!
Have you ever made bone broth before? What are some of the benefits you’ve seen since you started having it?
Sources:
http://www.thepaleomom.com/2012/03/health-benefits-of-bone-broth.html
http://articles.mercola.com/sites/articles/archive/2013/12/16/bone-broth-benefits.aspx
http://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/