Bone Broth 101
-What's all the hype about?-
A few years ago when my friend told me that she was making bone broth, I literally couldn’t believe my ears. All that I could think of was how horrible her house must smell… bloody bones and animal carcasses stewing for hours, there is just no way that is an appetizing aroma. Little did I know that this ‘bone broth’ she was creating was something that I had been exposed to throughout my entire life. It just so happens that my mom is a soup fanatic and as soon as the snow starts flying here in MN she begins creating new soup recipes. She never messes around with the canned soup B.S., all of her soups are homemade and delicious! From the initial boiling of the bones (aka bone broth) to homegrown chicken to garden fresh vegetables, this staple in our winter diets was always filled with the abundant nutrients associated with this newly popular beverage in the paleo community.
What is bone broth?
Bone broth (or stock) is a nutrient rich liquid made by cooking animal bones or ‘soup bones’ over a long period of time and extracting the high mineral content from them. The minerals that are most prevalent in the broth are calcium, phosphorus, and magnesium, however many others are present as well. Collagen and gelatin, which are fairly uncommon in todays Standard American Diet, are highly prevalent along with the amino acids proline and glycine.
What are the benefits of bone broth?
Not only is this broth filled with many of the minerals that our bodies require for proper nutrition, but also these nutrients are in forms that are easiest for our bodies to absorb and properly utilize. The amino acids proline & glycine are beneficial for an abundance of reasons including promoting healthy digestion and gut health, maintaining a strong immune system, and facilitating proper nervous system function. And last but not least, collagen and gelatin are wonderful for decreasing inflammation in the body (autoimmune diseases, arthritis, etc.) and boosting hair, skin, and nail health.
When to drink bone broth?
The answer to this is anytime! I prefer to enjoy mine in the mornings in place of my coffee or in the evenings before bed. This really is the perfect drink to sip out of a mug on a cold winter day here in MN. As a general rule of thumb I try to consume anywhere from 6-8oz of broth every day, especially throughout the winter months.
What bones to use to make bone broth?
Animal bones of all kinds can be used to create a delicious bone broth. Chicken, beef, bison, pork, wild game, you name it and you can use it. Grass fed, pasture raised, and local meats are suggested as this is where the highest nutrient content lies.
How to store bone broth?
Once the broth is made you can refrigerate for up to 1 week, otherwise this is able to be frozen and can last up to a year in this form.
*If you’re going to freeze this make sure you leave enough room in the jar or container for the liquid to expand or you might end up with a broken jar and a large mess.
And most importantly…
How to make bone broth?
- 2lbs Animal Bones
- 10-12C. Filtered H2O
- 1 Red Onion, sliced
- 4 Cloves Garlic, diced
- 2Tbsp Apple Cider Vinegar
- 1Tsp Black Pepper
- 1Tsp Sea Salt
- Add the bones, onion, garlic, ACV, and S&P to a crockpot
- Pour in the H2O
- Turn the temperature setting to low and let cook for 24 hours
- Turn off the crockpot and let stand 1 hour to cool
- Carefully strain the bones from the broth
- Allow broth to come to room temperature before storing in the refrigerator/freezer
Enjoy in the AM, PM, or anytime for a nutrient packed, gut healing, tasty drink!
Do you drink bone broth? What is your favorite way to cook it?
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