Bad to the bone

Bone broth is a traditional food that my family has been making for generations. My parents are Hungarian and grew up never throwing or wasting any part of the animal. I recall my mother always eating the cartilage from the chicken leg and my father scooping out the marrow from the beef bones. It is in these parts that lay many nutrients and many people today are again learning about the amazing benefits of these resources. 

Some of these beneficial nutrients are collagen, amino acids, essential minerals like iron, zinc, selenium and magnesium and vitamins like A, K2, B12 and vitamin E.

Broth and stock are not the same. Broth gets simmered for a very long time, anywhere from 24-48 hours and includes mostly bones. Simmering broth slowly at low heat releases compounds like collagen, glutamine, glycine and proline. It also contains the above mentioned minerals that your body can easily absorb. These nutrients help boost our immune system, aid in digestion and even give us a healthy heart.

It's that time of year when we all start to get the sniffles. Bone broth is nutrient dense and perfect for aiding a cold. Making a big batch of broth would be a wise investment because bone broth assists in the growth of good bacteria and helps to reduce the overgrowth of harmful microbes.

You can freeze it in smaller batches and then defrost as needed.

Bone broth is known for its ability to help your gut, bones and skin. Bone broth is high in collagen. Collagen is the main protein in your body. It holds together muscles and bones and maintains the lining of your gut. 

For those who are dealing with a leaky gut, adding bone broth to your regimen would be a great addition. The gelatin that is produced and the collagen help to repair and heal the gut lining and also help to reduce inflammation. It is said that anywhere from 70-80% of our immune system is located in our gut, so aiming for optimal gut health is a good idea.

Personally I am dealing with a leaky gut and had no idea it can take up to 2 years to heal this condition. I see so many posts about how to heal your leaky gut and thought it would be a quick fix. Working with my integrative doctor I have come to realize it’s not a quick fix for me as I am also dealing with other issues.

It can also be helpful for those dealing with low nutrients or low blood pressure because of all the nutrients included in this food.

Today you can find many store bought broths, but I still prefer to make my own and it’s always better to make your own.

Here is a recipe for beef bone broth:

And remember to always use organic, grass fed meats. Adding an acid like my favorite apple cider vinegar, can help to draw out the minerals from the bones.

Instructions

Step 1. If you are using raw bones, especially beef bones, it improves  the flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 425°F. Add bones and any drippings to thestock pot

Step 2. Place a large pot on the stovetop.

Add:

• About 4 quarts water (May depend on your crockpot size. Less water may result in a thicker broth) .

• 1 teaspoon unrefined salt 

• 1 tablespoons apple cider vinegar (This helps pulls nutrients out of the bones) 

• 2 large onions, unpeeled and coarsely chopped 

• 3-4 celery stalks, coarsely chopped 

• 1 bunch fresh parsley 

• 2-6 garlic cloves, lightly smashed or pressed 

• 1-2 fist sized grass-fed beef marrow bones 

• If available, 3-5 organic chicken feet, 2 organic chicken necks, or 1 organic chicken back

• (optional) 1 bay leaf

Then bring to a boil. Once boiling, bring down to a simmer. For the first 2-4 hours of simmering, watch every 20-30 minutes and skim any scum off the top.

Step 3. Simmer on low for 24-36 hours (chicken bones) to 48 hours (beef bones). Let cool.  

Step 4. Run through a strainer to leave only the broth. You can discard the rest or use it in a soup. 

A layer of fat will harden on top, this is protecting the broth underneath. If you do not want to eat the fat as well, discard it only when you are about to eat the broth.

(You may need to add a little more water on the second day if too much cooks off.)

 The marrow bones can be stored in the freezer and used more than once (though I do like to use at least some new bones each time I make broth.) I like to store an amount in the fridge that I will use up within about 7 days. The rest I store in the freezer. I fill ice cube trays to freeze the broth and then dump them into glass storage containers and keep in the freezer. That way, each morning, I can pull out 5 or 6 ice cubes and heat them on the stove to make a cup of broth. 

The first time you drink bone broth, your whole goal should be just to drink it, knowing the benefits. You may or may not love the flavor, but if you can drink it a few times, your body will start to realize all the amazing nutrients found in it. Eventually your taste buds will start to change and you may really grow to love it.

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 This site is for informational purposes only and does not provide medical advice.

The information provided here is not intended to be a substitute for professional medical advice, diagnosis, or treatment.