Today I want to tell you about a food people have been eating since the beginning of time ( at least since there has been fire). That food is bone broth. It is the ultimate healing and comfort food. Many cultures have used bone broth for centuries. My mother and other mothers in the community made chicken soup the popular remedy for our colds and stomach aches. They knew this broth had so many health benefits. You know what, it actually made us feel better.
Science has now investigated bone broth and discovered just how many healing benefits it has.
The bones are full of powerful nutrients that get released when they are slowly simmered in water for a few hours. I recommend eating bone broth as part of your regular diet and here are the reasons why…
Heals Your Digestive System
The gelatinous material in bone broth protects and heals the mucosal lining of the digestive tract. This is particularly helpful for healing leaky gut. It provides key raw materials that help the cells of the digestive system to regenerate. It also helps with the digestion of nutrients.
Reduces Joint Pain and Inflammation
The glucosamine in bone broth can actually stimulate the growth of new collagen, repair damaged joints and reduce pain and inflammation.
Fights Colds and Flu
A study published in the journal Chest shows eating bone broth when you get a cold actually reduces the number of white blood cells which are the cells that cause colds and flu symptoms.
Bone broth will make your skin supple. Even thin people get cellulite. It doesn’t come from having excess fat, it comes from a lack of connective tissue. Collagen in the bone broth can reverse this problem because it supports the connective tissue. Where there is sufficient connective tissue, the skin will be smooth.
Makes Your Hair, Skin and Nails Beautiful
The collagen and gelatin in bone broth supports hair growth and helps to keep your nails strong.
Keeps Your Bones Strong
The calcium, magnesium and phosphorus in bone broth helps our bones to grow and repair.
Bone broth is very high in the anti-inflammatory amino acids glycine and proline which are essential for healing microscopic wounds throughout the body. They suppress inflammatory activity. Bone broth is therefore very soothing for anyone with chronic inflammation or any autoimmune disease.
Calms the Mind and Body for Better Sleep
The amino acid glycine found in bone broth can be very calming. The high amounts of magnesium in bone broth also relaxes your body for better sleep.
Here is a fantastic infographic of the Top 10 Bone Broth Benefits from my friends at Cognitune, a blog for smarter health.
You can make bone broth from the bones of any animal. I usually make it with organic chicken bones, but you can use fish, turkey, beef or lamb. It is especially important to find stock bones from humanely raised healthy animals. This would include grass-fed cows, bison, lamb and organic poultry bones. Conventionally raised animals that are fed antibiotics or a diet of genetically modified grains loaded with pesticides and herbicides and other chemicals and heavy metals should never be used. The body naturally stores many toxins in the fatty portions of the bone and that is what you are consuming in the bone broth.
You are creating a deeply mineralized stock you can use to cook vegetables or grains, make sauces and of course soup.
An easy way to make bone broth if you eat roast chicken is taking the bones left over after you finish eating the meat, put them in a pot, cover with water, add 1 Tb apple cider vinegar. Bring to a boil. Turn down and simmer 3-4 hours. Never waste those bones, they are so valuable. You can freeze them until you have lots and then make a big pot of broth too!
Here is the full recipe:
- 6 lb organic chicken or ask your butcher for 6 lbs necks and backs or use the left over bones from a roasted chicken
- 18–20 cups filtered water
- 3 tablespoons raw apple cider vinegar
Optional ingredients for more flavor
- 3 carrots, chopped
- 3 celery stalks, chopped
- 2 medium onions, peel on, sliced in half lengthwise and quartered
- 4 garlic cloves, peel on and smashed
- 1 teaspoon Celtic salt
- 1 teaspoon whole peppercorns
- 2 bay leaves
- 3 sprigs fresh thyme
- 5–6 sprigs parsley
- 1 teaspoon oregano
Additional Optional Ingredients
- If you are using raw bones, place them on a roasting pan and roast in the oven at 350 degrees for 30 minutes. Roasting improves the flavor. (optional)
- Place all ingredients in an 8-10 quart capacity soup pot or crock-pot.
- Add in water and ACV.
- Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
- Cover and bring to a boil.
- Turn down to low so it is just simmering. Keep covered.
- During the first hour of simmering, remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. Grass-fed and healthy animals will produce much less of this than conventional animals.
- Simmer on low for 4 – 12 hours skimming fat occasionally. The longer you let it simmer the more health benefits and flavor you will get,
- Add the turmeric during the last 10-15 minutes of cooking if using. ,
- Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.
- Discard fat from the surface after it has chilled.
- Use within a week or freeze up to 3 months
If you don’t have all the vegetables listed no problem, improvise. Use whatever is in your refrigerator. I like to put in small garlic cloves that are hard to peel.
If I have some slightly wilted greens I will add them in the last hour so they don’t go to waste.
- Prep Time: 15 mins
- Cook Time: 6 hours
- Cuisine: Healthy, Paleo
I often have a cup of bone broth before bed. I find it very soothing.If you would you like to join our community of heart-centered individuals, creating an energy of joy, well-being, and appreciation in the world CLICK TO SIGN UP for my weekly email newsletter of recipes and tips for you to eat well, stay healthy and enjoy your wonderful life.