Bone broths have been a part of traditional cultures for centuries, used as a nutrient and flavour rich base for soups and sauces. In recent times, the great health benefits of bone broth have been recognised mainly by natural health practitioners and it’s something which as a Nutritionist I definitely recommend to everyone to include in your diet for better health!
Everyone can benefit from nourishing bone broth, however I will specifically prescribe this for anyone with digestive problems, mood or behavioural issues or poor immune function.
Why bone broth is good for you?
The minerals and proteins found in the animal bones and cartilage are drawn out during the cooking process, leaving you with a nutritionally dense broth. Bone broth is rich in:
* Minerals; particularly calcium, magnesium and potassium.
* Collagen – the main component of connective tissue like skin, cartilage, bones, ligaments.
* Gelatin – forms the mucus layer of our digestive system, helping to maintain gut integrity (i.e. prevent ‘leaky gut’) and host a healthy gut!
* 17 Amino Acids – used to form proteins in the body, neurotransmitters.
Bone broth and your health
Skin Health – Bone broth is rich in collagen and keratin, major structural components of our skin, helping with wound repair and skin elasticity – yes ladies, plump wrinkle free skin!
Bones + Joints – rich in all of the minerals and proteins to build bone itself! Osteoporosis is associated with reduced levels of collagen and calcium in the bones.
Digestive Health – A staple in any gut healing protocol, bone broth helps maintain a healthy colon, reduces inflammation and provides a healthy environment for beneficial bacteria to thrive, supporting healthy bowel movements and function.
Mood and Stress – the amino acids and components found in broth nourish our nervous system! They form neurotransmitters which promote mental calmness, restful sleep and reduce anxiety.
Bone Broth Recipe
When I first attempted bone broth, I definitely expected it to be complicated, but it turned out to be the easiest thing ever and something I now make regularly. Have a go!
My favourite recipe is based on the one from Shiralee Meats, also the best butcher in Sydney!
Ingredients
1.5-2kg organic bones (meaty bones with marrow) or chicken carcasses
3 sticks of celery, roughly chopped
3 carrots, roughly chopped
2 brown onions, roughly chopped
2 bay leaves
Fresh or Dried Thyme
Coriander Seeds (optional – best with chicken broth)
1 tablespoon apple cider vinegar
1 tablespoon whole black peppercorns
2 tablespoons himalayan salt
Water
For a Vietnamese style broth, add these optional spices:
1 star anise
5 cloves
1 cinnamon quill
Method
Place the bones in a large pot. Cover with water and add the apple cider vinegar. Allow to sit for 30 minutes. Turn on high, bring to the boil and then reduce and simmer. Skim off any impurities from the top for a nice clear broth. You can leave the bones in the pot or transfer to a slow cooker for the rest of the method.
Add in the onion, carrot, celery, bay leaves, peppercorns, salt, thyme and any other herbs. Cook on the stove on low heat (with lid on) for 8-12 hours.
Once finished cooking, remove the bones and vegetables and strain the broth through a sieve. Strain the broth again into glass containers or a large bowl and let the broth cool in the fridge. One cooled, a layer of fat will solidify on top. Remove this layer of fat and then the broth is good to enjoy. Store the broth in glass containers.
How to enjoy your bone broth
* Simply heat up a cup of broth and enjoy before or between meals. Add plenty of Himalayan salt, cracked pepper and I like some fresh parsley and ginger!
* Use your broth as a flavour enhancer in your cooking for soups, casseroles and stir fries.
* Makes a great base for a Vietnamese Pho!
* Add some to your smoothie for a daily gelatin hit.
Keeps in the fridge for up to 4-5 days. You can also freeze your stock into containers and use when needed.
Grass Fed, Free Range and/or Organic
This is one recipe where you MUST use organic and grass fed where possible. As you are cooking these and leaching out all of the nutrients, you want to make sure these are as pure as possible. So no nasties that may be used in conventional farming practices!
Where to buy the bones
Local Farmers Markets – check out the meat stalls at your local market.
Organic Butcher Shops – find your local organic butcher and ask them for some bones (tell them you’re using them to make broth) and they will hand them over.
Shiralee Meats in Brookvale is the best butcher in town, they also sell bone broth packs!
