What is Bone Broth?
Bone broth is a liquid that has been made from long simmered bones and vegetables. The key is to use high quality (organic is best) bones and simmer them for a long period of time with vegetables until the gelatin from the bones is released creating a healthy broth or stock.
The benefits of drinking bone broth are endless but here are just a few of the powerful effects of bone broth and why you should consider adding it to your diet.
3 Benefits of Bone Broth:
Benefit 1: Supports your immune system.
A study done by Nebraska University proved that consuming amino acids found in bone broth while sick, greatly boosted the immune system. It even lowered respiratory problems and inflammation. Bone broth has also been called a super food. The gelatin in the bone broth has been know to help seal up holes in the intestine helping to protect those who struggle with a leaky gut. Drinking bone broth on a regular basis can also help reduce and solve problems with chronic diarrhea, constipation, and even some food tolerances. It especially can help people with food allergies to dairy and gluten.
Benefit 2: Makes you look and feel younger.
That’s right. Bone broth can actually improve your skin making you look younger. Since bone broth has high levels of gelatin and collagen it has been shown to reduce wrinkles and cellulite. Can I get an, “Amen?” 😉
Gelatin is that fat layer you find after you have made your bone broth or you have roasted a meat dish in the oven. Before you decide to toss the gelatin, you might want to save it. Gelatin also helps tear down proteins in your gut. Studies have even shown gelatin to help prevent bone loss and reduce joint pain and arthritis.
Collagen is a protein found in connective tissue. Collagen reduces the appearance of wrinkles as well as eliminates cellulite. In a nutshell, if you have lots of wrinkles or cellulite it’s because your body is lacking in connective tissue.
Benefit 3: It’s chalked full of amino acids.
Bone broth contains arginine, glycine, proline, and glutamine. Although all of these are amino acids your body does make, your body often only makes a small amount of these. These amino acids are also really difficult to glean from your diet so drinking bone broth is a sure way to get them in your diet. What can these amino acids do for you? Check out this amazing list below put together by Dr. Axe.
- Necessary for immune system function and wound healing
- Needed for the production and release of growth hormone
- Helps regenerate damaged liver cells
- Needed for the production of sperm
- Prevents breakdown of protein tissue like muscle
- Used to make bile salts and glutathione
- Helps detoxify the body of chemicals and acts as antioxidant4
- Is a neurotransmitter that improves sleep and improves memory and performance
- Helps regenerate cartilage and heal joints
- Reduces cellulite and makes skin more supple
- Helps repair leaky gut
- Protects gut lining
- Metabolic fuel for cells in small intestine
- Improves metabolism and muscle building
Buying vs Making
Let’s now talk about two reasons why you should make your own bone broth rather than buy it. Making bone broth is much more economical. Simply save your chicken, beef or turkey bones from your last meal and throw them in the freezer until you ready to make your next batch of bone broth.
Secondly, few of the bone broths on the shelf are actually what they claim to be. Watch out for broths that contain the dirty ingredient: MSG. Make sure that your broth is actually high quality broth and not just lab produced flavored bouillon cubes. 🙂
How to Make Bone Broth
First start with great bones: beef, chicken, goose, turkey, even fish (haven’t personally tried this one). The higher quality animal the better broth you will get. You can even add chicken feet. Again, haven’t personally tried it but some people swear by this ingredient. If you are a newbie or you are just really sick and you don’t have any bones on hand you can buy a rotisserie chicken. That’s right. Buy a pre-roasted chicken and get most of the meat off. It’s perfectly fine to leave some meat on, and in fact, I prefer to do this as it adds flavor to the broth.
If you don’t want to make the bone broth right away then simply store your chicken carcass in the freezer until you are ready to eat it.
I like to make my bone broth in a crockpot for a few reasons.
Reason 1: I can walk away from the crockpot or have it on all night and not worry about burning down the house.
Reason 2: It’s much lower maintenance. When you make bone broth on the stove, you really have to monitor your water levels. However, cooking in a crockpot is adds a steam element creating better water retention.
Homemade Bone Broth Recipe
8 hours, 10 minutes
Author: Allison Kuslikis
High quality bones (I used a goose carcass)
1/2 tbsp apple cider vinegar
1 large onion
2 stalks of celery
1/2 bunch of fresh parsley
salt & pepper to taste
Place your bones in your crockpot and cover your bones with filtered water.
Next add, a 1/2 tbsp of apple cider vinegar and let the bones sit for 20 minutes. This allows the acid in the vinegar to release the nutrients in the bones.
Once your bones have been covered in water for 20 minutes, add the rest of your ingredients.
I only chop my onion but for my carrots and celery I just break in large chunks and place in my crockpot.
Add seasonings and cover your crock pot.
Place your crockpot on high until your water begins to bubble.
Then turn your crockpot temperature down to low. Keep your crockpot on low for the next 8-10 hours or until the bones are soft.
Strain your bone broth to make sure that no small bones are in your broth. You also may get a white froth on top of your bone broth that you can skim off.
Eat your bone broth straight or use it as stock for your favorite soup recipe.
*If you don't like the taste of your bone broth by itself a really easy soup to make is egg drop soup. Simply add some egg whites or eggs and a few vegetables - I like spinach. Season to taste.
Calories per serving: 0.49 kcal
Fat per serving: 0.0 g
Saturated fat per serving: 0.0 g
Carbs per serving: 0.11 g
Protein per serving: 0.02 g
Fiber per serving: 0.03 g
Sugar per serving: 0.05 g
I would love to hear from you. If you give this recipe a try, please let me know by giving the recipe a rating and leaving a comment.
Interested in other great super food recipes with gelatin? Then check out my Homemade Mango Fruit Snack Recipe here.