How I remember the days when I would visit my grandma any time of the year and she would have a pot simmering away on the stove for hours. The aroma filling the kitchen with hints of onion and garlic, as she placed in front of me noodle or dumpling soup. The warmth filling my soul, while the flavours were on a whole other level. Grandma I would say, "this is so good?" And her response would always be "I made slowly with love, good things take time."
Bone broth is not a new discovery as you all know. How many times have you heard when you are sick that you should make a big batch of chicken soup? Some may still believe this is a myth, yet there are numerous studies showing that broth made from bones do have numerous benefits. The collagen, various vitamins and nutrients in broth has earned the name 'liquid gold'.
Broth is made primarily from just bones and meat beef, chicken, pork and even fish, and few vegetables. Stock on the other hand will incorporate more vegetables. They are ultimately the same thing broth is cooked for extended period of times and often vinegar has been said to be added to draw more nutrients and gelatin out of the bones. The exact amount and type of nutrients and minerals that you will receive in broth will depend on the added items in the soup (ie. carrots, onions, garlic. greens) while it cooks. According to Jerlyn Jones, M.S., M.P.A., RDN, a spokesperson for the Academy of Nutrition and Dietetics 'animal bones are rich in calcium, magnesium, potassium, phosphorus and other trace minerals—the same minerals needed to build and strengthen your own bones'. By drawing out all these nutrients from the bones and whatever other ingredients you add, it is likely that we will reap the benefits.
While research is still ongoing and has been for years with no definite answers if the following are actually benefits. All I can say is that I trust what my grandmother and generations before have said about bone broth. The belief that it is full of what you need to heal and nourish the body. Everything in moderation and it may not be a cure but I know that it can't hurt to add a little bone broth into your diet. Just remember to always get well sourced organic pasture raised animal bones so that you get the most out of them without all the hidden ingredients.
The Health Benefits of Bone Broth
- Aids with gut healing, supports bone and joint health, and tissue healing and repair because of the gelatin that is released from the bones and other collagen rich part as it simmers for hours.
- Supports the nervous system and may help strengthen hair and nails as it is rich in calcium, magnesium, silicon, sulphur and other trace minerals.
- Supports joint and cartilage health because there of the the chondroitin, sulphates, glucosamine and collagen within the bones. It won't cure joint issues but like other proteins collagen is broken down into amino acids, which become building blocks for body tissues.
- Gut healing and digestion benefit because our bodies can digest and absorb vital nutrients, vitamins and minerals easily.
- Remedies the common colds thanks to anti-inflammatory properties that research has shown. Also studies show that it is said to clear nasal passages much more effectively than hot water or flushes.
- Thyroid function and metabolism can benefit thanks to iodine gained from fish bone broth.
The broth and its added ingredients should be simmered for hours, the longer the better so that you can get all the benefits. The longer you simmer the more gelatinous it will become and the the flavours will be bolder. Strain your ingredients and pour into mason jars so that you can enjoy it in your favourite mug. There is nothing better than making your own broth and remember to always put in the very best ingredients, organic and pasture raised bones as well as organic vegetables.
Healing Bone Broth Recipe
This recipe has evolved over the years becoming more and more flavourful and bad a##. I am always adding things and changing it up to what I am in the mood for. This is the base guideline and listed below are other items you might want to add to kick it up. There is no real measurements or way to chop just add what ever you like. Have fun with it and make your own bas a## broth.
Bone broth guideline:
- Simply save the bones from your roasted chicken or beef bones (including legs and wings that may have been on the serving platter), or use fresh organic pasture raised beef, chicken, or pork bones and add to a large pot or Dutch oven. You can also use fish bones just be aware that the broth will have a fish taste.
- Roughly chop a medium onion, 2 carrots, 4 stalks celery, 4 cloves garlic, 6 shiitake mushrooms, 1 small piece fresh ginger, 3 pieces turmeric, 1 red pepper, handful of parsley. Add 1/4 cup goji berries, 1 Tablespoon peppercorns, 2 Tablespoons sea salt. (more salt and pepper can be added to taste later)
- Then simply top with filtered water until ingredients are generously covered.
- Add 1-2 Tbsp apple cider vinegar, which helps draw out and release the essential nutrients from the bones.
- Bring to a boil, then reduce to a simmer and cover. Allow to simmer for at least 10-12 hours, which will reduce to broth leaving you with 6-8 cups of bone broth. As it reduces the more intense the flavour will become. The broth will also gain the most of nutrients, collagen and gelatin.
- Once you have reached the desired time to simmer all the ingredients you can strain the soup into another pot. Add desired, salt, pepper and other spices to your liking.
- Then transfer to mason jars or containers that you can keep in fridge for a few days or freeze for later use.
What you choose can be things you enjoy, nutrients you want to get, as well as anything in your fridge. A tip is whatever vegetables you haven't used, maybe trimmings from your meal prepping vegetables can be added to a bag in put in freezer so you always have on hand things to use. Also, you can always have the things you need on hand by creating bags with all the ingredients you need, chicken and vegetables, and freeze them so you won't have to run out and get your ingredients. Making big batches of broth and freezing them in small containers so you can heat it up whenever you are needing a cup or a bowl.
Here is a list of other beneficial ingredients:
Variety of mushrooms: cremini, reishi, chaga
Herbs: Cilantro, rosemary, thyme, oregano
Greens: spinach, kale, collard greens, swiss chard
Onions: shallots, spring, leekssweet, cooking, spanish, red
Spices: turmeric, ancho pepper, cayenne, red pepper
Vegetables: tomatoes, fennel, zucchini, sweet potato