Healthy Homemade Bone Broth
By: Kara Parnell
I have a confession to make. I have long been a trend follower. It’s true. As a kid, I fell for just about every fad that came my way. In 3rd grade, I proudly wore my charm necklace, with a dangling plastic tennis racket and frying pan. It didn’t get any better as I grew up. I permed my hair, pegged my pants, and bought expensive jeans I couldn’t afford, all because it was trendy. I’ve fallen for another recent trend, but for once, following this trend won’t end in embarrassing school pictures.
Bone broth has become the latest trend in healthy eating, and for good reason. Unlike jelly bracelets and Milli Vanilli, bone broth isn’t a fad that will be hip one day and forgotten the next. In fact, bone broth has been a staple of home cooks for decades. Chances are that your grandmother often had a pot of it, bubbling away on her stove. I don’t know what took us so long to bring it back to the health-conscious cook’s stovetop, but I’m glad it’s back. Hopefully, it’s back to stay.
Here are a few reasons why you should give bone broth a try:
1- Bone Broth is Easy To Make
At its most basic, bone broth consists of boiling a big pot of water on the stove, with a few bones. It doesn’t get much easier than that! The longer you boil the bones, the more vitamins and nutrients you are able to extract from them. What could be cozier than a simmering pot of broth on the stove, filling your house with its irresistible aroma? To add to the flavour of the broth, I love to add a few aromatics like onions, carrots, and fresh herbs. (See Recipe).
2- Bone Broth is Extremely Healthy For You
Bone broth can contain beneficial vitamins and nutrients like calcium, magnesium, phosphorus, and small amounts of vitamins A, K, iron, fatty acids, selenium, zinc and manganese. Bone broth is also thought to be a rich source of amino acids like: proline, which is beneficial for our skin, and even improves heart health, glycine, used by our bodies for DNA and RNA synthesis, and arginine, which helps build muscle mass and aids in proper blood vessel dilation. In addition to all of this, bone broth has one more claim to health food fame...it helps boost gut health. Because of all the vital amino acids and a high level of gelatin in bone broth, it is very easy to digest, helps heal the gut, and even helps our body to better absorb other nutrients. With 80% of our overall health based on our gut health, this is one very big reason to add bone broth to your regiment.
3- Bone Broth is Delicious
If the nutritional facts alone aren’t enough to convince you to try it, I get it. I mean, Cod Liver Oil is also good for you, but I’m really good at avoiding a spoonful of that. Bone broth is highly nutritious and has the happy added benefit of also being delicious. The hours that bone broth simmers away on the stove, reduces the liquid, and makes for an intensely meaty, umami, flavourful broth. Bone broth is wonderful sipped hot from a mug, or used as a base for your favourite soup recipes, or you can use it in place of water when making rice, quinoa, or couscous, for added flavor and nutrition.
So, I'm jumping on board the bone broth trend, and I'm not looking back! Any trend that is this easy, healthy, and delicious, is worth my time. I think I'll put on some Milli Vanilli, and go enjoy a bowl right now.
Sources: https://www.medicalnewstoday.com/articles/323903.php , https://au.atpscience.com/bone-broth-benefits-recipe/
Photo Source: tasteofhome.com
Prep time: 00:20
Cook time: 04:00
- 6-8 bones from either beef, lamb, pork, turkey or chicken. (I like to use the entire carcass leftover from a roast chicken. Also, you can ask for bones from your local butcher. Organic is best!)
- 16 C. water, or enough to completely cover bones.
- 1 large onion, quartered
- 3 cloves garlic, smashed and peeled
- 3 large carrots chopped
- 1 small bundle or Fresh or ½ tsp. dried thyme
- 2 bay leaves
- 2 tsp. turmeric
- 2 T. apple cider vinegar
- salt and pepper to taste
- Add all ingredients to a large stockpot.
- Bring to a boil, then lower heat to med-low, and simmer for at least 4, and up to 48 hours. The longer you boil, the more nutrients you will extract from bones.
- Strain liquid through a fine-mesh strainer to remove any bones or unwanted fragments. Strain a second time, to be sure to remove all bones. (especially with smaller poultry bones.)
- Let cool for 30 minutes, then pour into mason jars. Allow broth to continue to cool for another 20 minutes, then store in the refrigerator for 3-4 days, or in the freezer for up to a year. Leave some headspace at the top of jars, as the broth will expand while freezing