Homemade Nourishing Bone Broth
Among many traditional foods that date back thousands of years, bone broth is one that has stood the test of time. While it may seem trendy at the moment, it might be something to explore more.
Let’s take a look at the health benefits of this delicious, comforting broth.
Bone Broth Explained
There’s a reason that you crave chicken soup when you are feeling under the weather. This is because nutrient-rich broths promote healing. Bone broth is made from bones, marrow, ligaments, and tendons of an animal and is boiled, then simmered for a long period of time. Vegetables, herbs, and spices are added to deepen the flavor of the broth. However, it’s the process that makes the magic here. Simmering the bones and ligaments release healing compounds, including collagen, glycine, and glutamine that have a positive impact on your health. The minerals found in bone broth (calcium, phosphorus, magnesium, etc.) are easily absorbed by the body, thus nourishing for digestion.
Interestingly, a study was done by the University of Nebraska Medical Center about why chicken soup had such an effect on recovering from the flu or common cold. They found that the amino acids produced in the broth-making process brought inflammation down and helped regulate digestion.
What Exactly Bone Broth Does for Your Body:
Supports the health of your joints. Collagen, a protein that gives structure to skin, bones, ligaments, and tendons in the body, helps repair joint damage and can even help improve arthritis-related pain.
Improves digestion. Bone broth contains an amino acid called glutamine. Glutamine helps the integrity of the lining of your gastrointestinal tract. It has even shown to help reduce inflammation throughout your gut.
Boosts immunity. Because of the digestive benefits of bone broth, your immune system is also supported. This is because of fighting “leaky gut syndrome.” This condition can occur when undigested food particles penetrate through small openings of the intentional lining. Bone broth can help seal this lining, preventing problems in your immunity that can come with leaky gut.
Helps make your skin glow. This goes back to the power of collagen! The collagen found in bone broth helps with the elasticity of the skin, helping your skin maintain a healthy, glowing texture and tone.
Breaking Down the Ingredients in Bone Broth:
Chicken Bones: This recipe calls for the bones of a whole chicken. This is great to do after you make a whole chicken the night before. Simply store the bones (it’s ok if there is a little meat left on them) in a sealable container and put in the fridge overnight until you make your broth. You can also ask your butcher for bones and even chicken bones, feet, and necks. (You can also use beef bones! Just make sure you have about 4-5 lbs worth.)
Apple Cider Vinegar: The acidity in apple cider vinegar breaks down the collagen in the bones and makes it more bioavailable in the broth. You can also use lemon juice, but we’re fans of ACV!
Carrots, Celery, Onion: These ingredients simply provide more nutrients and more flavor! You can use any veggies you’d like in here.
Herbs: Adding herbs also gives the broth more flavor!
Important Notes:
Time is everything when it comes to making bone broth. The more it reduces, the more flavor it will have and the more collagen will be extracted. 10 hours will do, but 12 hours is really the sweet spot.
You can also make this recipe in your slow cooker for the same time on low.
You may notice that the broth becomes quite gelatinous after you cool it and refrigerate it. This is a GOOD thing! Simply reheat it until it liquifies when you’re ready to use it.
Bone broth can be used in a recipe or even as a snack!
Ingredients:
1 whole chicken (bones and carcass only)
12 cups of filtered water
2 tablespoons apple cider vinegar
2 organic carrots, washed well but not peeled
2 whole stalks of organic celery
1 whole onion, peeled and cut in half
1 sprig rosemary
1 sprig thyme
1 bay leaf
Salt and pepper, to taste
Instructions:
To a large pot or Dutch oven, add the bones and carcass and top with filtered water. The water should cover the bones completely, so you may need to add more.
Add the apple cider vinegar, carrots, celery, onion, herbs, and a big pinch of salt and pepper. Bring to a boil, then reduce to a simmer and cover. Cook for 10-12 hours.
After 12 hours, strain through a fine mesh sieve and discard the bones. Store the broth in glass jars until use (up to approximately 5 days) or freeze up to 2 months. Just make sure to allow for expansion in the freezer by leaving plenty of room on top!
