One of the many warming and nourishing foods I’ve been adding more into my diet for about a year now is Bone Broth. Even during the summer I was making this healthy broth. Now is the perfect time to make a bunch and freeze it for anytime you’re feeling under the weather this fall and winter so you can enjoy the healing benefits of bone broth.
So what is this healing broth?
Broth is a traditional food that your grandmother and or great -grandmother used to make for it’s amazing healing properties. This is the original chicken soup! Bone broth is one staple we should all keep in our freezer to use when we are feeling a little under the weather.
Benefits of Bone Broth
- Bone Broth is of an excellent source of minerals which helps to boosts the immune system, improve digestion and allergies
- Bone Broth is high in calcium, phosphorus and magnesium so it creates beautiful, strong and shiny hair, skin and nails
- The calcium, magnesium, collagen, and phosphorus in bone broth help bones to grow and repair — the perfect weapon against osteoporosis
- By drinking this broth you can fight infections such as colds and flu
- The gelatin in bone broth protects and heals the mucosal lining of the digestive tract and helps aid in the digestion of nutrients which is why it helps a leaky gut. (Leaky gut is a condition affecting the lining of the intestines which overtime untreated can cause digestion issues)
- It helps to reduce joint pain due to the glucosamine in bone broth, which can actually stimulate the growth of new collagen
- Bone broth is very high in the anti-inflammatory amino acids glycine and proline
- The broth has a calming effect on our body which helps us have a better night’s sleep and more mindful day
Bones to Use for Homemade Broth
Always use high quality bones from organic grass fed cattle or bison and or pastured poultry. The quality of the bones is super important because you are basically pulling all of the nutrients from the bones to drink so you want to make sure you are using healthy bones from healthy animals.
Many local farmer’s markets sell high quality bones. If you live somewhere where there isn’t a market open right now, you can visit your local organic supermarket and butcher and please ask questions! It is always important to know that you are eating high quality foods, especially animal products.
If this is your first time making bone broth, I suggest starting with chicken or turkey bones. The broth will taste similar to your favorite chicken soup and is a good way to ease into drinking broth. This is usually the way that I make mine, but if you are comfortable with eating red meat then go for it with your broths. If you roast a chicken or turkey for dinner you can use those bones for your broth, which is what I did after our Christmas dinner.
You can freeze the bone broth in a mason jar, just don’t fill it to the top since liquid expands when it freezes and can break the jar, or pour the broth into ice trays and just reheat on the store.
Why Make Your Own Bone Broth?
Homemade bone broths are more nutritious than store-bought varieties. Many store bought broths are often highly processed, and high in sodium and additives and may also contain MSG and other additives. Plus homemade bone broth simply just tastes better than anything you can find in the store.
Healthy Bone Broth Recipe
- The biggest pot you own
- Two big bones from a beef or bison cut (you can use smaller bones if you have poultry)
- 2 Tablespoons of Apple Cider Vinegar
- 8-10 cups of filtered water (depending on the size of your pot)
- A few cloves of garlic
- 1 onion
- 2-3 organic carrots
- 2-3 stalks of organic celery
- Fresh parsley, rosemary or your favorite spices
- A dash of sea salt
- A dash of pepper
- ginger root (optional)
- Once you have your high quality bones add them to the biggest pot you have
- Add water almost to the top of the pot along with the apple cider vinegar, spices, carrots, onion and garlic
- Bring Broth to a boil and then reduce to a simmer and cook for 12-24 hours
- Within the first few hours of cooking the broth there might be a white film on the surface, you can use a spoon to take it off
- Once the bone broth has finished cooking strain the broth and put the broth into mason jars. Once broth has cooled place the jars in the fridge or freezer. You can also put the bone broth into ice trays
Katie B Health Coaching Tips
- I like to use the bone broth as an afternoon drink or in my soups
- I use the leftover veggies from making the broth in a soup
I encourage you to try my bone broth recipe this week and start feeling the amazing healing benefits of the broth. As always if you have any questions please reach out!
Big Hugs & Health,