Bone broth has been coined “nature’s multi-vitamin” as it contains multiple minerals and other chemical compounds that can provide beneficial nutrients needed for most people.
Bone broth is packed with:
- Glycosaminoglycans (GAGs), such as glucosamine, hyaluronic acid, and chondroitin sulfate.
- Supports collagen and elastin production, providing structure of the body, skin, hair, and nails.
- Aids in restoring the intestinal lining and therefore important for digestive health.
- Minerals and Electrolytes – Essential minerals, including electrolytes, such as calcium, magnesium, and potassium, and phosphorus.Supports healthy circulation, bone density, nerve signaling functions, heart health, and digestive health.
- Collagen –
- A complex protein that is a rich source of 19 amino acids (the building blocks of proteins), many of which must be obtained from diet;
- Helps to form connective tissue allowing for easier movement, reduced joint pain, and promotes strong hair and nails;
- Protects and seals the lining of the gastrointestinal tract promoting gut integrity;
- May exert anti-inflammatory effects by inhibiting specific inflammatory cytokines
Furthermore, bone broth can promote healthy sleep, boost energy during the day, and support a healthy mood.
How to Make Bone Broth
Bone broth, is made by simmering any type of animal bones, either cooked or raw, for several hours, to release the nutrients found in the bones, cartilage, and marrow. A tablespoon of vinegar is added to help draw the nutrients from the bones. Preparation time may differ depending on the type of bone used i.e. a broth made with fish bones, for example, only needs to simmer for a few hours, while beef bones need to simmer for 48 hours or more to draw the maximum nutrients from the bones.
Recipe courtesy of epicurious
- 4 pounds beef bones, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher)
- 2 medium unpeeled carrots, cut into 2-inch pieces
- 1 medium leek, end trimmed, cut into 2-inch pieces
- 1 medium onion, quartered
- 1 garlic head, halved crosswise
- 2 celery stalks, cut into 2-inch pieces
- 2 bay leaves
- 2 tablespoons black peppercorns
- 1 tablespoon cider vinegar
- 6-quart (or larger) stockpot or a large slow cooker
Preheat oven to 450°F. Place beef bones, carrots, leek, onion, and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes. Toss the contents of the pan and continue to roast until deeply browned, about 20 minutes more.
Fill a large (at least 6-quart) stockpot with 12 cups of water (preferably filtered) . Add celery, bay leaves, peppercorns, and vinegar. Scrape the roasted bones and vegetables into the pot along with any juices. Add more water if necessary to cover bones and vegetables.
Cover the pot and bring to a gentle boil. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and excess fat occasionally, for at least 8 but up to 24 hours on the stove top. (Do not leave on stove top unattended, simply cool and continue simmering the next day.) The longer you simmer it, the better your broth will be. Add more water if necessary to ensure bones and vegetables are fully