Sipping on a steaming bowl of soup—sounds like a little slice of bliss, right? Well … maybe not in these summer months.
But if you’re one of the many who are ravaged by pollen and other allergies, there’s nothing quite like a bowl of broth to clear the sinuses and bring nutrients to your body.
Bone broth is one of the most nutrient-dense foods and is a great way to nourish and heal your gut lining. It also boosts your immune system, especially when recovering after illness or injury. It can seem odd—perhaps even gross—to many people, but its healing properties, as well as its simple, low-cost preparation, may be enough to convince you otherwise.
Bone broth is a potent defense against illness and inflammation. It’s loaded with super healthful ingredients, such as:
- Collagen — improves health of skin and hair
- Calcium — strengthens bones
- Phosphorous — for bone strength, metabolism, and body detoxification
- Glucosamine — increases the cartilage and fluid surrounding joints to prevent injuries
- Essential amino acids — builds and maintains muscle tissue
- Gelatin — benefits stomach health, skin, joints, and helps you sleep at night
Broths and stocks provide the flavor-rich base for sauces, soups, and gravies. Many sip broth straight-up like soup as a part of their daily nutrition supplementation regimen.
The nutritional benefits of bone broth, unsurprisingly, depend on its base ingredients. Broth made from pasture animals raised without antibiotics or hormones is ideal: it provides more nutrients, a better fatty acid profile, and fewer toxins than the off-the-shelf stuff you can buy at the grocery store.
Ready to make your own? Check out this recipe!
How to Make Bone Broth
What You’ll Need:
- 2 pounds (or more) of bones from a healthy source
- 2 chicken feet for extra gelatin (optional)
- 1 onion
- 2 carrots
- 2 stalks celery
- 2 tablespoons Apple Cider Vinegar
- Parsley
- Sea salt
- Peppercorns
- Herbs or spices
- Garlic cloves
- Large stock pot, strainer
- If using raw bones, especially beef bones, improve flavor by first roasting them in the oven for 30 minutes at 350F.
- Place bones in a large stock pot. Pour filtered water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps disseminate the nutrients in the bones.
- Rough chop and add all vegetables except for the parsley and garlic. Add salt, pepper, spices and herbs as desired.
- Now, bring the broth to a boil. Once broth has reached a vigorous boil, reduce to a simmer as noted below:
- Beef broth: 48 hours
- Chicken broth: 24 hours
- Fish broth: 8 hours
- During the first few hours of simmering, you’ll need to remove impurities that float to the surface. Healthy, grass-fed animals will produce fewer impurities than animals raised otherwise.
- During the last 30 minutes, add the garlic and parsley.
- Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in glass jars or tupperware in the fridge for up to 5 days, or freeze for later use.
Are broths already part of your daily kitchen routine? Interested in trying it now? Let us know what you think in the comments below!
