You’ve probably been hearing a lot about bone broth lately, and that’s because everyone’s discovering its amazing health benefits. They’re not talking about the broth or stock you buy in cans and boxes at the grocery store that isn’t very nutritious and is usually full of MSG-like flavorings and chemicals. This bone broth is cooked for 12-24 hours (even up to 72 hours) to release all the important minerals, vitamins, antioxidants, and amino acids from the bones.
Benefits of Bone Broth
Its nutrients are easily absorbed. Great for people with digestive issues and/or illnesses where they’re not absorbing nutrients properly.
It helps you look younger. Bone broth contains lots of collagen which is great for hair, skin and nails. It’s a much better and cheaper alternative to plump up your skin than taking collagen supplements or having expensive, risky cosmetic fillers.
It seals and protect your gut lining. Bone broth contains gelatin, glycine, and glutamine, which are recommended for healing the gut lining (i.e. “leaky gut”).*
It’s good for your joints. Bone broth contains glycosaminoglycans (GAGs), such as glucosamine, hyaluronic acid and chondroitin sulfate, which are in expensive supplements people buy for their joints.
Bone broth may also strengthen your immune system–it’s been known for centuries to help sick people get better (think chicken soup).
How to Make an Easy Bone Broth
3-5 lbs. grass-fed beef bones or a pastured chicken (quality matters–you can buy from farmers’ markets or online)
filtered water (a quart per pound of bones or chicken) or enough to cover
2 tbsp apple cider vinegar
Optional: vegetables such as 1 onion (chopped), 2 carrots (chopped), 2 stalks of celery (chopped) or any extra vegetables you have on hand
1 tbsp of sea salt or to taste
Add bones and water to a large stock pot or slow cooker. Add the apple cider vinegar and let sit for 10 minutes to help pull minerals out of the bones.
Simmer over low heat for 12-24 hours. I add the vegetables towards the last hour of cooking to preserve their nutrients, but you can add them in the beginning, if you prefer.
When cooking a whole chicken, I take it out after 6-8 hours and separate the meat off the bones to use for other recipes. Then add the bones back into the pot and continue cooking the broth.
When the broth is done, leave to cool for a bit and then strain the bones and vegetables out. You can use an even finer wire strainer or cheesecloth to strain out the smaller particles for a clearer broth. Freeze extras. It’s easier to remove the fat from the top when the broth has cooled (or after you thaw it out if you freeze it.)
For extra protein and collagen, you can add a few tablespoons of Bulletproof® Collagellatin™. I usually add this later after the broth is done, if it seems like it needs a little thickening.
You can drink bone broth as it as is or use it as a base for soups and stews and lots of other things. I recommend Kellyann Petrucci’s book Dr. Kellyann’s Bone Broth Diet, which has lots of bone broth recipes.
*While most health experts recommend bone broth for a variety of conditions, there is an alternative school of thought that does NOT recommend bone broth for people who have leaky gut and autoimmune illnesses. Proponents of the Gut and Psychology Syndrome (GAPS) diet claim the high levels of glutamic acid can be inflammatory to the gut and brain and instead recommend a meat broth that is cooked for less time. Like anything, you probably want to consume it in moderation. I just have a cup a day with lunch.
If you have a favorite way to make bone broth or have a story of how it’s helped you, leave a comment.