Bone Broth is HOT!
All over the country there are food trucks, food delivery services and cafes serving up this miracle elixir. Now my most popular PaleoCleanse kit comes with bone both protein powder (it tastes great)! You can buy bone broth in cartons online and at the Grocery Store too and, of course, it’s super easy to make.
Bone broth is a traditional, ancestral ‘peasant’ food, used in various cultures by using scrap bones and animal parts from any type of animal, with or without veggie scraps and spices all simmered with water to extract the marrow and nutrients from the bones to create a flavorful and nutrient rich stock or broth.
The nutrient composition of broth definitely varies depending on the bones and ingredients used. The options for making broth are practically endless. In general, most broths are highest in protein – with both essential and non-essential amino acids. It’s typically lower in fat and carbohydrates, but again, this will depend on what’s added to the broth, how it’s prepared and the types of bones/animal parts used.
Some of the health benefits of broth include:
- Provides soothing qualities when experiencing cold or flu-like symptoms
- High in glycine and proline which is helpful with detoxification, gut repair, skin, joint and bone health
- Aids in digestion by balancing gastric juices
- If made with a variety of herbs, spices, sea vegetables and bones/parts, a convenient way to get nutrients into the diet when appetites are low or when chewing/swallowing is impaired.
Bone Broth is very simple to make at home and it can be very economical too. I store all my bones, meat, fish scraps and veggie scraps in containers or bags in the freezer. This is where investing in high quality, pastured animals and mostly organic vegetables is important in order to avoid any contaminants leeching into the broth. Some markets or farmers will also sell scrap bones, chicken feet, fish heads and bones, etc..at very reasonable prices.
When you’re ready to make a batch of bone broth, simply take out the scraps from the freezer and put them in a large soup pot and cover with water. Roasting the bones in the oven beforehand is also recommended to add more flavor, but this step isn’t necessary.
To boost nutrition, add a few smashed garlic cloves, something from the onion family (onions, leeks or shallots) carrots, celery, mushrooms, fennel, etc. To boost iodine and micro-minerals, add a thumb size piece of seaweed (like kelp or Kombu), then a splash of Apple Cider Vinegar and loads of spices – especially turmeric. ‘
Let it all come to a boil and then simmer for hours – at least 2 hours, but preferably longer. When cooled, skim the fat and sludge from the top and strain into wide mouth mason jars leaving about an inch at the top if freezing. If you use cartilage or collagenous rich parts (like chicken feet), your broth should get really thick and gel when cooled.
You can also make bone broth in a slow cooker or Instant Pot pressure cooker. Google or check out YouTube for videos.
Use the bone broth for soups and in savory dishes, but also just sip it like you would a cup of tea – with a little sea salt and a squeeze of fresh lemon. Enjoy!
References:
http://nutritiondata.self.com/facts/recipe/2768812/2
