Benefits of Bone Broth
Bone broth is rich in protein, minerals, collagen, gelatin, glucosamine and chondroitin. It is very high in the amino acids proline and glycine which are vital for healthy connective tissue and combating degenerative joint disease. It enhances gastric acid secretion for proper digestion, regulates blood sugar levels and enhances brain function. Additionally, bone broth nourishes the skin and helps to grow and strengthen hair and fingernails.
Glycine enhances muscle repair/growth by increasing creatine and regulating Human Growth Hormone secretion from the pituitary gland.
As a precursor to the antioxidant, glutathione, glycine enhances the body’s detoxification capability. The human body requires copious amounts of glycine for detoxification after exposure to chemicals.
Glycine inhibits excitatory neurotransmitters in the brain, resulting in a calming effect. Glycine is also converted into the neurotransmitter serine, which promotes mental alertness, improves memory, boosts mood and reduces stress.
Proline reverses atherosclerotic deposits by enabling the blood vessel walls to release cholesterol buildups into the blood stream, decreasing the size of potential blockages in your heart and the surrounding blood vessels. Proline also aids the body in breaking down proteins for use in creating new, healthy muscle cells.
Making Bone Broth
Selecting Your Bones:
Choose high quality bones from grass fed or organic beef, bison or lamb, free-range poultry or wild caught fish. Bones can be purchased from your butcher, local farmer, farmers market, CSA or online.
Equipment needed:
6-quart (or larger) stockpot or slow cooker (ceramic or stainless steel)
Fine mesh sieve
Cooking times:
Beef broth: 48 hours
Chicken/poultry broth: 24 hours or more
Fish broth: 8 hours
Ingredients:
2 pounds (or more) free-range or organic chicken
2 chicken feet for extra gelatin (optional)
OR
4 pounds grass-fed or organic beef bones
4 quarts filtered water (I prefer distilled)
2 tablespoons apple cider vinegar
1 large organic onion
4-6 cloves garlic (unpeeled, sliced lengthwise in half)
4 organic carrots, unpeeled
3 organic celery sticks
1 bunch of organic parsley (optional—add at end)
Seasonings (add at end of cooking and when serving):
Himalayan or Sea salt
Dulce (or other seaweed)
Turmeric
Instructions
Roast raw bones for approximately 30 minutes at 350 degrees.
Add water, vinegar and bones in pot or slow cooker.
Heat until broth comes to a boil then reduce to a simmer until done.
Remove any foam that surfaces to the top and add additional water as necessary.
Simmer for 24-48 hours to extract the minerals from the bones in a form that is easily absorbed by the body. I simmer my chicken broth for 30 hours and beef 48.
The apple cider vinegar helps to release more minerals from the bones.
Rough chop the vegetables (except garlic and parsley) and add for the last 8 hours.
Add the garlic and parsley the last hour.
Remove from heat and let cool slightly.
Strain broth (remove all bones, vegetables)
After cooled, store in glass jars (I use various sizes of canning jars).
Can keep in the fridge for up to 5 days or freeze for later use.
*Do not remove the fat that settles to the top as it contains a lot of the beneficial nutrients.
*Perpetual bone broth option: continue to cook on low for one week. After 24 hours you can start using the broth and adding more water as needed. At the end of the week, strain off any remaining broth and discard or compost the bones.
Using Bone Broth
Broth can be used as the base for soups, stews, gravies, sauces and in place of water for cooking vegetables, rice and quinoa.
Whisk an egg into the heated broth until cooked (like egg-drop soup).
I often start off my morning with a few ounces of broth (hot or cold) seasoned with sea salt, Dulce and turmeric.
Add 2 ounces to your morning protein drink.
Signature Bone Broth Recipe
Bone broth
Pieces of chicken or beef
Carrots
*Quinoa
Seasonings:
Himalayan sea salt
Dulce (or other seaweed)
Turmeric
Top with fresh spinach leaves
*In this recipe, I used Organic Quinoa Ancient Blend by Sonoma Valley Farms. It is a mix of quinoa, amaranth and millet.
Storing Bone Broth
Bone broth can be stored in the refrigerator for up to 5 days. You can also freeze it in glass canning jars or ice cube trays. Use frozen broth within 6 months.
Please share your favorite bone broth recipe and uses!
References:
http://wellnessmama.com/5888/how-to-make-bone-broth/
http://www.thepaleomom.com/2012/03/health-benefits-of-bone-broth.html
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