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Bone Broth Recipe
- Wash 2 kg of poultry, pork or beef bones, feet and/or skin; remove small pieces and splinters.
- Put in cold water to cover and bring to a boil for five minutes to remove impurities.
- Transfer to cold water and run under cold water until cool to the touch.
- Wash again and use a knife to scrape any imperfections (hairs, yes, hairs) off the skin if there’s any.
- (Optional step) you may roast the bones in the oven under the grill to develop some flavor.
- Put the cleaned bones skin feet etc in a stock pot and fill with water to cover and add ¼ cup of lemon juice or apple cider vinegar. Let it sit for an hour. Here you may add some herbs, onions or garlic for flavor if you’d like. It’s not important though so don’t worry. You can also add salt later after it’s done.
- Put to simmer in a slow cooker or on a gas stove on low/medium heat and let it go for 48 hours….yes, 48 hours! Check on it and replenish the water if needed.
- Let cool and remove the bones and herb remnants. You may remove the layer of fat and save for cooking later or throw it out, it’s up to you. Strain and pour in jars.
- Keep these in the fridge for 3 to 5 days and it’s perfectly OK to freeze but use freezer friendly containers.
- You may season and sip on this broth or add it to soups, sauces and stews.
What is Bone broth?
Bone broth is a rich, nutritious liquid made from boiling the bones and cartilaginous parts of animal bones and skin. It has long been believed to have medicinal properties and many Asian soups and stews have a base in this flavorful liquid.
Remember when you were ill and you got that bowl of chicken soup that made you feel so much better? The short story is that it is a stock made from soaking bones from the kitchen/butcher shop in vinegar or lemon juice, boiled for two days and then consumed as is or used to make soups and stews.
If you’re vegan or vegetarian then click here to learn about great alternatives.
Plant based options: Vegan and vegetarian alternatives are available for purchase on Amazon include Wakame seaweed and shiitake mushrooms. You can follow the same directions for preparing them. With a reduced boiling time, around 12 to 24 hours should suffice.
What it contains: Calcium and magnesium were said to be present in the liquid and the longer it boils the more calcium and magnesium leaches out. There’s also higher concentrations when an acid is used to make it since this dissolves the bones a bit better than just water alone. These elements are important together for proper heart muscle function and that is just the tip of the iceberg. Magnesium itself is important for energy and over 300 other enzymatic functions. Calcium is not only specific to bone fortification and muscle contraction but also for the transmission of nerve impulses between the brain and the rest of the body.
There is also a great amino acid profile in bone broth. It also contains collagen but the jury is still out on whether it’s beneficial or not for plumping up the skin. A simple conclusion to that is this: the body will break down protein into the simplest form, amino acids. These amino acids will go wherever they are needed. One possible place is… that’s right, the skin. Although there’s a great variety of amino acids in bone broth the four in the highest concentration with best benefits are briefly described here.
4 amino acids and their benefits found in bone broth
Glycine: Protects DNA and RNA; provides energy, encourages restful sleep and maintains normal blood sugar levels.
Proline: Great for a healthy heart and blood pressure stabilization.
Glutamine: Heals gut, fortifies muscles and forms glutathione, a powerful antioxidant in the body.
Arginine: Important for muscle health including the heart and maintains a healthy metabolism.
Benefits of Bone Broth
Benefits: Aside from the source of calcium and magnesium; bone broth heals the gut, promotes sleep, provides some calcium and magnesium. A book written by Dr. Natasha Campbell-McBride claims that it’s also an emerging treatment for Gut and psychology syndrome (GAPS) including Attention Deficit Hyperactivity Disorder (ADHD). Find it on Amazon here!
What kinds of bones to use: Chicken, beef and pork bones including the feet and where possible, skin. Fish bones and skin from larger fish can also be used too but reduce the boiling time to 12 to 24 hours.
Where to get the bones: You may visit your local butcher and make arrangements to collect some bones from them. They may already have some on-hand. With constant visits he may start putting aside the best bones for you. Otherwise, you can order them online and get a great variety of bones and cuts of meats to make soups and stews later. Although, not every country may offer this service.
But! If you don’t want to do any of this and would rather grab some online here’s a great organic option on Amazon, non-GMO that’s antibiotic-free, dairy-free, gluten-free and sugar-free.
Just the way you’d make it yourself.
Conclusion
On a serious note: Some people prefer not to consume bone broth for fear of taking in heavy metals, a study at the National Kaohsiung First University of Science and Technology in Taiwan performed a series of experiments using variables and measurements to determine the mineral content in bone broth. They found that the toxic metals Lead (Pb) Cadmium (Cd) and Aluminum (Al) are present but not necessarily in toxic quantities. Rest assured they are well below the recommended Maximum Residue Levels (MRLs) but they are in fact there.
This is the truth and you may make the decision to include it in the diet knowing all the resources, risks and rewards involved. As with any supplement or new addition to your diet please speak with your health care provider first.
And remember these healing foods all take time to work so be patient and be consistent. Experiment with different types and combinations of bones and find the flavor you like. Live well!
