What makes this stuff so special? The short answer is collagen. Bones and connective tissue are the only true dietary sources of type II collagen — a protein that’s known for keeping skin smooth and supple and teeth and joints strong, as well as promoting dozens of other benefits, bone broth is the way to go!
So, these “scraps” that most of us usually toss in the garbage are serious nutritional powerhouses. But when was the last time you chowed down on a piece of cow’s knuckle? Or snacked on an ox tail? Probably never, right? and never likely to.
Since we don’t eat bones in their whole form, cooking them into a broth that’s simmered for 10 to 20 hours (or more) is the best way to release their powerful nutrients, and experience a whole new level of benefits.
What are the benefits of drinking Bone Broth?
Promote Gut & Digestive Health. Bone broth has a rich history of being used as a digestive tonic, especially in traditional cultures as far back as 2,500 years ago. Today, it’s one of the top recommended foods for supporting digestive health.
The reason bone broth supports the gut goes back to collagen, which forms gelatin when it’s cooked down even further. Collagen and gelatin contain amino acids such as glutamine that supports a healthy inflammatory response.
Support Joint Mobility
What better way to nourish your bones and joints than by consuming more of the nutrients already found within them, including hyaluronic acid, glucosamine, chondroitin, calcium, and magnesium. Bone broth contains all of these nutrients, plus several amino acids that support joint mobility and healthy inflammatory response like glycine proline. It’s for these reasons that bone broth is becoming a go-to drink among athletes.
Support Skin, Hair, and Nails
Even if you had never heard of bone broth before, you’ve probably heard of collagen, thanks to the beauty industry.
Many anti-aging skincare lines add collagen to their face creams, moisturizers, and serums (and sell them for a pretty penny). But what many people don’t know is that collagen molecules are too big to be absorbed through the skin, which means these creams can’t provide much in the way of results.
Deep, restful sleep is something we could all use a little more of. In fact, stats show the average person gets less than 7 hours of sleep per night, so it’s important to do everything you can to make those hours count.
Bone broth contains glycine, an amino acid that supports the Central Nervous System (CNS). When taken before bed as a supplement, studies show glycine may support quality sleep. It’s even more effective when paired with other sleep supportive nutrients, like calcium and magnesium.
Great results on Fasting Diets
Bone broth is an excellent option for the Paleo diet and is encouraged to drink during periods of intermittent fasting. It also fits in well with macronutrient requirements on the keto diet.
The benefits of bone broth are so powerful, that an entire diet – The Bone Broth Diet has been created around it.
How to Make Homemade Bone Broth in 5 easy steps
Bone broth is made by simmering animal bones and tissue for at least 10 hours with vegetables, herbs, and spices such as thyme, garlic, and bay leaves. Making bone broth is a simple process, but one that requires plenty of time and patience. Once you’ve collected your ingredients and ensured that you have the right tools in your kitchen, you can have your bone broth brewing in as little as 15 minutes. While cooking times will vary depending on the vessel you use, here’s you how to make bone broth in just a few steps:
Step 1 – Add your bones first
Start with your bones. For a 2-gallon pot, we recommend using 3 to 4 pounds of bones. Place bones into your pot and fill it with filtered water, leaving at least 2 inches at the top. You might consider roasting your beef bones before this step if you’re making beef broth, but it’s not 100% necessary. It just makes for a richer, darker finished product.
Step 2 – Don’t forget to add this
A critical, yet often forgotten step is to include an acid of some sort to encourage your bones to release those nutrients we mentioned earlier (collagen and gelatin). Add a few tablespoons of apple cider vinegar or lemon juice. It’s important to let the bones sit in the water with the acid for at least 30 minutes before you turn on the heat to let the acid work its magic.
Step 3 – Add your vegetables
When you’re ready to start cooking, add your veggie scraps to the water. If you haven’t started saving your scraps yet, include carrots, celery, onion, and garlic in your broth, all roughly chopped, and a couple of bay leaves. Don’t bother peeling your veggies and be sure to include every part of the vegetable to ensure that you’re maximizing the nutritive value of your broth. For a more complex flavor profile, you might also consider adding some chopped ginger or jalapeno (or both!) for some kick.
Step 4 – Bring to a boil and set your timer
Once you’ve tossed all of your veggies into the pot, turn your stove up to high until you’ve reached a rolling boil. At that point, lower your heat to a gentle simmer and partially cover the pot, leaving an opening for steam to escape. Set a kitchen timer for between six and 24 hours, depending on how much liquid you’ve started with and how much time you have. Your broth will reduce for the duration of the cook time, so you don’t want to overdo it and end up with only a tiny amount of broth at the end. For both the stove top and slow cooker method, you’ll want to check on your broth at the six-hour mark to ensure that your broth isn’t reducing too quickly. For the pressure cooker method, you’ll set your cooker to two hours. In all cases, it’s up to you if you’d like to add sea salt during the cooking process or as needed when you use the broth in cooking.
Step 5 – Strain and Store
Strain out the liquid for freezer storage in glass jars or other containers you prefer.
Step 6 – Drink, enjoy and get healthy
Bone broth is a delicious drink, full of goodness you don’t want to be without. Try it today, trust me, your body will thank you.
Chicken Bone Broth Benefits
Contains collagen – Organic chicken bones (especially feet!) add extra collagen to your broth. Chicken is a natural protein source and same goes for chicken bones.
Support gut health – chicken bone broth contains amino acids like glycine and glutamine that help keep your gut working properly, which aids in digestion and keeps your immune system in check.
Beef Bone Broth Benefits
Contains bone marrow – Bone broth made from 100% grass fed cattle and simmered over long cook times extracts bone marrow that contains nutrients your body will love.
Contains amino acids – Similar to chicken bone broth, the nutrients extracted from beef bones contain amino acids like glycine and glutamine that aids digestion and promotes gut health.