Have you Tried Bone Broth?

It’s trendy and popular right now.  But what is it and how does it differ from regular broth.  All broths are made from boiling food in water.  But unlike a typical chicken or vegetable broth, bone broth is made from boiling mainly bones with little meat.

The goal is to simmer the bone for a long time, anywhere from 14-48 hours to get as many amino acids, minerals and collagen out of the bones.  Advocates will tout all kinds of benefits it probably doesn’t have.  However, do not dismiss it either.   Bone broth contains nutrients and amino acids such as glutamine and gelatin which can be very healing for the body, help repair the gut lining and maintain joints, bones, skin, hair and nails.

Glutamine is the most abundant amino acid in the body and is best known for it’s ability to help us build muscles.  This would include muscles that line the gastrointestinal tract, which are essential to its function.  It has anti-inflammatory properties and can help reduce pain and repair the gut lining. 

Glutamine can be taken as a supplement but it is also found in meats, fish, eggs and dairy products.  Many vegetables have glutamic acid which can be converted to glutamine in the gut by good gut bacteria.  Adding veggies to your bone broth can increase the nutritive content.

There is no magic bullet for fixing the gut.  It requires a number of strategies. Consuming bone broth, which contains valuable nutrients that the gut needs, can help. 

Bone broth can be purchased at health food or specialty stores. Store-bought will not be gelatinous and will probably not taste as good as the one you make yourself. 

Give your gut a boost by consuming bone broth on a regular basis.  It feels good when you drink it.  More importantly, you can use bone broth to make amazing soups and stews.  It’s nice as a hot beverage….just heat it up and add you favourite herbs and sip like you would tea or coffee.

Go ahead make some bone broth….it’s great this time of year and good for overall well being.  

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Traditional Bone Broth Recipe 

  • 4 lbs or 1.8 kg bones (chicken, turkey or beef)
  • 1 large onion, cut into quarters 
  • 2 carrots, cut in half (do not peel)
  • 2 stalks celery, cut in half
  • 4-6 tbsp apple cider vinegar
  • 6 peppercorns
  • 1/2 bunch parsley
  • 2 bay leaves (optional)

 
1.  Place all the ingredients in a 16 or 20-quart pot.  Fill the pot with water.  Bring to a boil and lower to a simmer. Cover, but leave it slightly a jar to let out the steam.  Remove any froth that surfaces.

2.  Simmer for at least 12-14 hours or until the water level is reduced by half.   

3.  Strain out the veggies, bay leaf and peppercorn from the broth using a large sieve or a metal strainer.

4.  Transfer the broth into jars and either freeze or store in the fridge.   Broth can be kept in the fridge for up to 3 to 4 days or freeze until ready to use.  For easy freezing, pour into an ice cube tray and freeze, then remove and place in a bag in the freezer.  Broth can be seasoned with sea salt and pepper if desired.

Tips:

  • Bones can be purchased at large health food stores or local butchers. Try to get organic, if possible.
  • Leftover cooked bones are fine to use.  For example, if you roast a chicken, remove the meat and save the remainder.  Freeze the bones to use when you are ready to make a big batch.
  • If using chicken bones, chicken feet are great for extra gelatin.
  • If using raw beef bones, roast them in the oven at 350°F for 30 minutes to brown the bones and give the broth more flavour.
  • Bone broth freezes well and last in fridge for up to 3 or 4 days
  • Be sure to simmer the broth long enough that the water level drops by half. That is when you have finally cooked out the taste of water.

 

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