Some time back, I was asked a question about bone broth and the benefits it could have for gut health and digestion.
As Im definitely an enthusiastic convert of this nourishing, healing, ever-so-delicious “foodie fad” for SO many reasons other than gut and digestive health, I created somewhat of an educational and how-to Video on it. You can view it here on You Tube (be sure to subscribe to NewLeafNutritionTV if you want more inspiring goodness!)
In summary, AND addition to what I chat about in the video, some key points, (and a recipe) are :
- Bone broth is FABULOUS for our entire health and well being. There is MUCH wisdom in the age-old practice of “soup when sick”. In fact an old South American proverb claims “good broth will resurrect the dead”!
- Your skin, hair, nails and overall “glow” will noticeably improve with regular consumption, thanks to the gelatin it contains
- Bone broth is rich in collagen, glucosamine & chondroitin making it fantastic for bones, joints, arthritic pain and inflammation. In fact told we are sold very expensive supplements that contain synthetic versions of these components
- It helps ANY type of inflammation – the amino acids it contains- such as glycine, proline, and arginine all have anti-inflammatory effects
- Glycine has a calming effect and so can help you FEEL better, as well as possibly assisting sleep
- It is LOADED with minerals (in a form the body can absorb easily) — calcium, magnesium, phosphorus, silicon, sulfur and trace minerals
- You can use it everyday in food prep – to sauté veggies, to create a base for flavoursome sauces, to poach chicken breast etc etc
- You can use FRESH beef or lamb bones from the butcher OR bones from cooked/eaten meats
- I began using fresh beef bones, as described in this video, then transitioned to using left-over lamb bones from my lamb shanks & lamb roasts, etc
Nourishing, nurturing, delicious Bone Broth
-1.5-2kg bones of choice (I love BEEF or LAMB and only use Grass Fed bones)
-2-3 tblsp Apple Cider Vinegar (ACV)
-Bay leaves (I use LOADS!)
-Whole bulb of fresh Garlic, cloves peeled and “smashed”
-2 onions, peeled and halved
-6-8 litres of water
-OPTIONAL- Herbs, celery, carrot, ginger and other spices can be added in the last few hours of cooking if you would like a more intensely flavoured broth.
Personally I’ve always kept mine plain just adding HSS when I re-heat it for consumption. YUMMO!
– Place all ingredients in a large crockpot or saucepan and set the heat to high.
– Bring the stock to a boil, then reduce the heat setting to low.
– Allow the stock to cook for a minimum of 6 hours and up to 24 hours (depends on size of bones; chicken needs less, beef & lamb, more). I keep mine bubbling away on the stove, or in the slow-cooker, for at least 24 hours.
– Top up water if necessary
– Once done, turn off and allow the stock to cool slightly.
– You may like to strain the stock through a fine mesh metal strainer and throw away all the debris – I simply ladle mine into glass jars for storage in the fridge, disposing of the bones as I go. I keep any meat from the bones in the stock.
– The stock will last for a few days in the fridge or you can pour into freezer-safe containers for later use.
*When the broth is fully cooled, it will vary in its consistency. If it’s more gelatinous this shows you that your broth is gelatin-rich! Sometimes a long or very hot simmer may break down the gelatin and your broth may not appear gelatinous. Don’t worry too much, as the broth is still very mineral rich.
It is not essential to skim the fat off the broth.
I have my broth every morning and simply heat it on the stove, add some HSS and drink it warm.
If you choose to skim off any fat that has risen to the top and solidified – don’t throw it away. This is tallow and you can use it in your savoury cooking in place of butter or coconut oil.
Bone broth can be drunk at any time of day, before or after meals, or used as the base for soups and stews! It is also fantastic in any recipe that calls for stock/broth, such as in the mince recipe in this guide 🙂
Please send any questions, feedback or pictures to [email protected]
Health & Happiness Coach
Dietitian~Counsellor~Psychology of Eating Coach