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The Incredible Power of Bone Broth

 

power of bone broth

 

Known for incredible healing benefits…

Bone broths have been traditionally used for thousands of years.  Yes, thousands.

Seemingly trendy, it’s a fabulous trend and it’s not going to leave any time soon!

And it’s not just for fighting colds and flu either!  A study of amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and improved digestion. Research is also proving that it can boost the immune system and heal disorders like allergies, asthma, and arthritis.

Nutrition researchers, Sally Fallon and Kaayla Daniel of the Weston A. Price Foundation, explain that bone broths contain minerals that are easy for the body to absorb. The long simmering process causes bones and ligaments to release tremendously healing compounds such as collagen, proline, glycine, and glutamine to name a few.

From my own personal experience…  Drinking bone broth helped my gut and my skin heal from an incredible life rough patch where my stomach hurt for weeks and my skin erupted into an eczema nightmare!

Heading to the store to pick up some broth in a can or pouch? Screech!!!!! (sound)

Today’s store-bought stuff isn’t the “Real McCoy”. Companies use lab-produced meat flavors in bouillon cubes, soup and sauce mixes. You will often see monosodium glutamate (MSG) frequently on labels, which is recognized as a meat flavor but in reality is a neurotoxin. Can we say, “yuck”??

If you want real bone broth, you’ve got to make it yourself. Check below for my super easy instructions!

But first.

Look at the magic of what the collagen (the protein in connective tissue of vertebrate animals) and gelatin (collagen breakdown in bone broths produces this) can do for you!

  • Help heal gut issues and it’s connected auto-immune conditions
  • Overcome food intolerances and allergies
  • Boost your immune system
  • Improve joint and all tissue health
  • Reduce cellulite
  • Improve the look of your skin, hair and nails

“Bone broths provide building blocks for the rapidly growing cells of the gut lining and have a soothing effect on any areas of inflammation in the gut. That is why they aid digestion and have been known for centuries as healing folk remedies for the digestive tract.” – Dr. Natasha Campbell McBride, author of the GAPS Diet

Here’s what you need to know…

You can use any variety of bones you want.  Fish, chicken, beef, lamb, pig, bison, deer, you name it. Ideally you want some with a little meat on them (for added flavor), some with bone marrow (a nutrient dense super-food found in the larger/longer bones), and some that are gelatinous (oxtail, knuckles and feet), because gelatin is especially helpful in digestive healing. It is important to find stock bones from humanely raised healthy animals. This would include 100 percent grass-fed cows, bison, lamb and organic poultry bones.

Conventionally raised animals that are fed a diet of genetically modified grains loaded with herbicides, pesticides and heavy metals should not be used. Grass-fed animals by far have the most nutritional value with more anti-oxidants, omega 3’s, CLA and more. Bones from these animals are not separate from the health of it’s meat.

All-Purpose Bone Broth

3 pounds of bones (ideally some of each meaty, marrow, gelatinous)

1 large onion (peeled and quartered)

1 large carrot (scrubbed and cut in half)

2 stalks celery (cut in half)

1 clove garlic (peeled)

2 Tbsp. apple cider vinegar (to help draw minerals out of the bones)

optional: bay leaves, a few parsley or thyme sprigs

Method

1. I roast my bone in the oven until brown. This usually takes about 30-40 minutes in an oven set to 350 degrees.  You can skip this step, but it really helps make a richer flavored stock.

2. Place the bones, along with the rest of the ingredients in a large crock pot or soup pot. Cover with water and bring to a boil, then reduce to a very low simmer (just barely bubbling). Cook for at least 8 hours, or as long as 2 days. The longer you cook it, the more nutritious your broth becomes. I usually cook my broth 24 hours. (The exception is fish bones, which because they’re so small, you only need to cook for a few hours.)

3. Check water level periodically. If you cook the broth for longer than 8 hours, you will usually have to add additional water.

4. When it comes time to strain your beautiful broth, use a slotted spoon to scoop out the larger vegetables and bones. Then, place a mesh strainer over a large bowl and pour the broth through the strainer. You’ll be left with an ultra-nourishing, translucent liquid. Pour it into glass containers, allow to cool for a couple hours, and then refrigerate.

5. Fat will harden on the surface of the stock as it cools in the refrigerator. This is good thing, as it keeps the broth fresh longer. As you use each container, you can remove the fat and use it for cooking other things, or leave it in the broth. I tend to remove the fat, as I like a clean flavor to my broth. Contrary to popular opinion, fat is actually good for you and healing diets recommend eating plenty of it to offer the building blocks necessary fro health building. The broth should keep well in the fridge for one week. Freeze whatever you think you won’t go through.

So now what?

With 45 minutes of prep time, you now have a broth base that you can use for soups, stews, braises or deglazing. I often just sip it like a tea with a little salt and pepper added along side my meal or by itself like a comforting tea.  My braises are transformed to an all new level!

Here is the quickest and most delicious comfort snack ever!

Roast a head of garlic in the oven until soft, steam, or sauté your favorite vegetable. (I like either broccoli or sweet potato) Blend your cooked vegetable, as much garlic as you like and enough stock to make your puree nice and creamy. Season with salt and pepper and add some fresh herbs like chopped cilantro or parsley.  Anything goes here!

You can do this!!!!

Cat Dillon

This blog is my journal, where I share everything wellness. From tips on healthy lifestyle to creating as much deliciousness in your life as possible.

Cat Dillon is the Cat in Caterpillar Nutrition and Wellness.

Caterpillar Nutrition and Wellness is a unique combo of nutrition, fitness and cooking coaching all in one pretty package. Read more about Caterpillar Nutrition and Wellness.

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