From a healthy gut to radiant skin and a boosted immune system, it is no wonder bone broth is such a hot trend right now!
Our eating habits and farming techniques have dramatically changed since the pre-industrial era. Today, it’s a lot less common to see people using the whole animal, as we used to in traditional cooking techniques.
This, combined with unhealthy eating habits, means that many of us are deprived of nutrients that keep us healthy such as: Gelatin, Chondroitin, Collagen, Proline, and Glycine. All of which can be found in bone broth.
But that’s not all.
Bone broth also contains minerals that are easily absorbed by your body. Normally your body has a tough time getting minerals such as magnesium, calcium, phosphorus, sulphur, and phosphorus. In bone broth, however, these minerals are readily absorbed by your digestive system.
WHY IS IT GOOD FOR YOU:
1. Heal and seal your gut: Between the pesticides in our food, overuse of antibiotics, and chemicals in processed foods, our gut is under attack more than ever. Fortunately, the gelatin found in bone broth fantastic for healing the gut by repairing the intestinal lining and reducing inflammation. (see my earlier post on ‘leaky gut’)
2. Support healthy immune system: Bone broth's high concentration of minerals makes it a "superfood" that can strengthen your immune system.
3. Protect your joints. Cartilage ensures your joints are well protected, but cartilage degrades as we age. Over time, it’s degradation can cause your bones to scrape up against one another when you move (ouch!). Collagen is an effective way to support joint health and prevent joint deterioration.
4. Look younger. After the age of 20, our bodies produce about 1 percent less collagen in the skin each year. As a result, the skin becomes thinner and more fragile with age. The good news is bone broth is packed with collagen! Studies have shown an improvement in skin's elasticity and fine lines from collagen supplementation.
5. Increase bone strength. The phosphorus, magnesium, and calcium in the bones seep out into the broth, leaving you to sip all those essential nutrients for your own healthy bones.
HOW TO EAT BONE BROTH:
• Drink it straight up (I drink 1-2 cups every afternoon!).
• When cooking your favourite ancient grain or brown rice, use bone broth instead of water.
• Use it as the base for any soup or stew.
HOW MUCH TO CONSUME?
➢ A minimum of 8 ounces daily (and as much you wish).
➢ 16 to 32 ounces daily for a short period (one to two weeks, or up to 30 days) may be most effective at halting inflammatory progression, and then reducing to a maintenance amount of 8-12 ounces daily.
➢ If you’re struggling to adjust to drinking bone broth plain, start making soup daily. You’ll be less aware that you’re drinking it and can easily take in upwards of 20 ounces daily. You can make your bone broth soup extra anti-inflammatory by adding turmeric and kale.
The following recipe is the one I made most recently, however, there are numerous recipes online for you to use. I made this in my Instant Pot, but you can make bone broth on a stovetop or in a slow cooker too:
• 2 ½ lbs of assorted (organic) meat bones
• You can use 4-6 cups of any veggie scraps; or simply use: 2 carrots, chopped, 2 celery stalks, chopped, and 1 onion, halved, skin on
• 2 garlic cloves, skin on
• Assortment of fresh herbs (I used rosemary, thyme, and parsley)
• 2 bay leaves
• 2 strips of dried kelp or wakame
• Handful of dried mushrooms
• 1 TBS Apple cider vinegar (to break bone components down)
• 1 TBS whole peppercorns
• 1 teaspoon kosher salt
• 8 cups of water (1 inch below MAX fill line)
1. Roast bones in oven for 40 minutes (flipping ½ way through) at 450F degrees.
2. Place bones in Instant Pot. Add all other ingredients.
3. Fill with water until 1 inch below MAX fill line.
4. Make sure your sealing ring is in place on the lid. Lock the lid onto the Instant Pot and set the steam release knob to the “sealing” position.
5. Press the Pressure Cook button for 120 minutes (it will take 15-30 minutes for the Instant Pot to come to full pressure)
6. Once the 2 hours is up, allow the pressure to release naturally (about 15-30 minutes), then the float valve will drop.
7. Strain the broth and cool. Once cooled, it will have a layer of fat on top. Remove the fat with a spoon and discard.
8. A good broth will gelatinize when thoroughly cooled (but do not worry, it will liquefy when you heat it up to drink it!).