Benefits of Bone Broth- and how to make it!
8 Things Bone Broth Can Do for Your Body
1. Heal and seal your gut. A cup of bone broth a day works miracles for leaky gut syndrome, but it's also good for protecting non-leaky guts, according to Jill Grunewald, a holistic nutrition coach and founder of Healthful Elements. The gelatin in the bones typically used for making broth (such as knuckles, feet, and other joints) is said to help seal up holes in intestines. (People who have leaky gut syndrome have porous intestinal lining.) This "patching" can help ease chronic diarrhea, constipation, and even some food intolerances.
2. Protect your joints. Taking glucosamine supplements has long been used as a first line of treatment for people with joint pain, but it turns out that bone broth has glucosamine, too. Unlike pills, the broth offers other nutritional and health benefits that can help reduce pain. Chondroitin sulfate, which is found in the cartilage that protects joints, for example, has been shown to help prevent osteoarthritis.
3. Look younger. Bone broth is a rich source of collagen, which is also naturally occurring in the body as a joint protector and stabilizer. Experts are torn on whether the skin-firming, joint-strengthening benefits of ingesting collagen are there, but studies have shown an improvement in skin's elasticity and fine lines from collagen supplements. (Learn more about whether you should be adding collagen to your diet.)
4. Sleep better. Research has shown that glycine, found in bone broth, may help improve sleep and ward off fatigue.
5. Support healthy immune system. Because of bone broth's high concentration of minerals, Mark Sisson, author of The Primal Blueprint, goes as far as to call bone broth a "superfood" that can strengthen your immune system. (Maybe your grandma was right about feeding you endless bowls of chicken soup when you got sick.)
6. Increase bone strength. The phosphorus, magnesium, and calcium in the bones seep out into the broth, leaving you to sip all those essential nutrients for your own healthy bones.
7. Supplement your diet. While bone broth cannot (and should not) be your means for essential nutrients like amino acids, if you don't regularly eat meat, it can help supply amino acids from animal protein via bones. Amino acids are important for muscle recovery and energy—two key pieces of your fitness performance.
8. Eat healthier. While the bone broth trend might have started with drinkable broth in a cup, there are many other ways you can eat and cook with bone broth.
These 8 pointer came from several sources that all agree about the benefits of bone broth- check out more by clicking some of the links below:
Chicken soup isn’t just good for the soul: There’s a reason that it’s prescribed by doctors and mothers alike when you’re feeling under the weather. All bone broths — beef, chicken, fish, lamb and more — are staples in the traditional diets of every culture and the basis of all fine cuisine. That’s because bone broths are nutrient-dense, easy to digest, rich in flavor and they boost healing.
Bone broth or stock was a way our ancestors made use of every part of an animal. Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly can be boiled and then simmered over a period of days. This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that have the power to transform your health.
That all is probably way more information you thought you'd need about bone broth, so lets make some shall we?
First things first, you gotta get yourself some bones! Get the biggest pot you own, I've got a 30 quart pot, that no joke, is bigger than my first apartment... but really. A large pot is worth the investment because it's the same amount of work for you to make a quart of broth as it is for 9 gallons- it freezes beautifully, and you have just one day of work for a freezer full of reward! I started with 10 pounds of bones. I had some less-than desirable short ribs, marrow bones, beck bones with a TON of meat on them, and 5 chicken carcass'. Because the chicken was already cooked, I didn't roast them with this batch of bones. But in the roasting pan you can see here, are all the beef bones, 2 huge shallots and 2 heads of garlic (peels and all!) Crank the oven to 450 degrees, and roast these babies for an hour, until they are nice and dark. That dark color will influence the depth of flavor your broth has. Add all your bones and carcass to the pot, and cover with cold water. We are actually making ramen with this batch, so this is where I added a beautiful mixture of spices. You can choose to add spices, or herbs, carrots, celery, and other veggies as desired. Don't peel them- the nutrient dense peels will only add more nutritional value to your bone broth! I toasted my spices first, again, adding another layer of flavor to what will be my ramen broth. In a dry pan I toasted a cinnamon stick, 1/2 a teaspoon of coriander seeds, 4 cardamom pods, 4 star anise, maybe a dozen clove, and 2 thai chiles. I bought a little cotton bag that's about the size of a credit card that holds all of these spices so I won't have seeds in my soup!
Set the pot to boil, and simmer on the stove for at least 12 hours. I happen to be doing this on a snow day, and have no reason to leave the house, but if you want to do this while you have other priorities, your crock pot will work great! Set it to low, and let it go for days! Seriously, the longer the better, and you can keep replenishing water as it reduces and evaporates.
See you in 12 more hours for updates as my broth cooks away!