How To: Bone Broth
by Lynnsey Hooper, NTP
Over time humans have developed cultures and communities enveloped with cooking. We have defined our species through this process. With that comes the different textures and flavors of the world – though one thing is a resoundingly common staple, broth.
Broth has been used from the beginning of cooking to develop a base of heath for a meal. It’s use was meant to nourish and aid with benefits ranging from cartilage regeneration to digestive healing to a simple well-rounded meal. There is a reason chicken soup has been a staple during sickness – the use of this mineral, fat, and protein rich broth as the base has given aid to our immune systems, supported our calorie needs, and calmed our nerves.
The health benefits and uses have an astounding range. Just a few are listed below:
Bone Broth is a quality source of collagen, found in knuckles and joints of animals. This collagen aids in the healing and protection of the gut lining. The collagen also aids in regeneration of our own collagen stores, leading to youthful aging and direct support of our own joints and ligaments.
Aids in reducing inflammation in tissues and cartilage with the help of glucosamine and chondroitin.
The broth’s high mineral content makes it somewhat of a superfood. Containing a myriad of minerals lacking in the standard american diet (due to poor soil quality, they lack even in an organically sourced diet). Broth is an ideal source of these minerals that are essential in many chemical reactions throughout our bodies.
The amino acids (building blocks of proteins) Glycine and Proline are substantial in aiding in the immune system, assisting in breakdown of fat, balancing the nervous system, generating healthy skin, aiding in tissue repair, and increasing collagen formation, to name a few! Due to these quality proteins, broth is also a great post-workout meal option.
Broth aids in recovery from adrenal fatigue, providing a source of fat and minerals to fuel the body appropriately. Glycine, mentioned above, also aids in sleep quality with a “calming” effect, this is greatly needed in high stressed or adrenally fatigued individuals. In this sense, a daily serving (8-10oz) is also seen as a great snack to keep the body “running” regardless of adrenal issues.
Broth can be used as a daily “supplemental” snack at 8-10 oz/serving providing quality energy and a source of fat and protein. This is also ideal post workout as previously mentioned. The broth can also be used as a base to your own soups and meals. Including cooking down a simple meat and vegetable combo stovetop.
How To Make Bone Broth:
2 lbs of Pasture raised Chicken Bones (I use two carcasses of leftover rotisserie chickens) OR Grass Fed Beef Bones (try soup/neck/marrow)
3 Chicken Feet (optional – aids in greater collagen and gelatin production)
1 Onion, quartered
2-3 Garlic Cloves, smashed
Salt and Pepper to taste
1-2 dried bay leaves or a dash of flakes
1 Tbs Apple Cider Vinegar * essential for Minerals to leach from bones into broth
Juice of a Lemon
~2L Purified/Distilled water
Combine all ingredients in Crockpot. Pour water over bones until just covering them. Bring Crockpot to a boil then turn down to “low” setting. At this point, check your broth for any “foam” or “gunk” collecting at the top, skim this off and throw away.
Allow bones to simmer on low for at least 12 hours and up to 24 for Chicken and 48 for beef.
Pull out bones and strain through a fine mesh sieve to remove particles. Package into mason jars – depending on usage, I like the 8 oz jars for drinkable servings. This broth will last up to 5 days in the refrigerator and 3 weeks in the freezer.
For additional collagen and benefits – while still hot, stir in 2-3 tablespoons of a Grass fed collagen or gelatin, such as Great Lakes Gelatin or Vital Proteins Collagen.