My Favorite Supplement (HINT: It’s not another pill)
You might be hearing a lot of chatter around bone broth these days – is it hype? Is it healthy? Does it actually have bones in it?
For hundreds of years, people have been making broth from the bones and other, less used parts, of animals we eat, and this broth, is literally a liquid vitamin.
When vinegar is added, the broth becomes medicinal as the acid releases minerals, proteins and other essential nutrients from within the bones and cartilage.
This medicinal broth is especially beneficial for healing and nourishing the gastrointestinal tract, protecting our joints, maintaining the elasticity of our skin, supporting our natural detox pathways and also for muscle repair.
Some of the major nutrients included are glucosamine, hyaluronic acid, chondroitin, electrolytes, collagen and various amino acids – I mean, why take capsules or tablets, when you can sip on some delicious broth?
If you need some other ideas on how to include bone broth into your daily routine, it’s the perfect base for making soup, you can use it in place of water to cook grains or beans or simply add salt and sip it like tea.
This is especially nice in the winter or if you're feeling a little under the weather.
So how do you get your hands on this liquid vitamin?
There are more and more companies packaging bone broth, so you might actually be able to find it at your local grocery store. Sometimes it’s boxed, and sometimes it’s frozen. Just be sure that it’s organic, and if you choose beef bone broth, be sure it’s grass-fed.
The sign of a really good bone broth is how thick it is – the thicker it is, the more collagen and other healthy nutrients are present.
If you have the time and equipment, I HIGHLY recommend that you make it at home – the quality will be much higher and the cost will be much cheaper.
Bones – 3-4 lb
- From poultry, beef, lamb, fish or shellfish
- Cooked remnants of a previous meal, with or without skin and meat
- Raw bones, with or without skin and meat (raw bones and meat may be browned first in the oven, or in the bottom of the stockpot to enhance flavor and color)
- Use a whole carcass or just parts (good choices include feet, ribs, necks and knuckles)
Vegetables – 1-2 lb
- Peelings, ends, tops and skins or entire vegetables may be used
- Celery, carrots, onions, garlic and parsley are most traditional, but any will do
- NOTE: If added towards the end of cooking, nutrient content will be higher
- Any type, but my favorite is raw apple cider vinegar – add 2 tablespoons per 1 quart water
- Cold, filtered water to cover
1. Combine all ingredients in a large stainless steel pot or pressure cooker.
2. Bring to a boil and remove any scum that has risen to the top.
3. Reduce heat, cover and simmer 6–24 hours (3-12 hours if using a pressure cooker).
4. To reduce cooking time, smash or cut bones into small pieces before cooking. If desired, add vegetables in last half hour of cooking.
5. Strain through a colander or sieve lined with cheesecloth for a clearer broth. If uncooked meat was used to start with, reserve the meat for soup or salads.
6. If you wish to remove the fat, use a gravy separator while the broth is warm or skim the fat off the top once refrigerated. Cold broth will gel when sufficient gelatin is present.
Broth may be frozen for months or kept in the refrigerator for about 5 days.