Making and consuming bone broth is a sacred tradition I highly encourage. If you’ve never made it and are intimidated, this step by step guide will help you successfully make this nutrient dense elixir.
Benefits of Bone Broth
Glycine and other amino acids
- Vital for healthy connective tissue and digestive health (SIgA)
- Helps regulate synthesis of bile salts and gastric acid
- Required for production of glutathione (master antioxidant)
- Enhances muscle repair
- Converted into the neurotransmitter serine which helps reduce stress, promote alertness & memory
- Essential ingredient for virtually all cellular repair
- Nourishes cells that line the gut, feeds the body the building blocks for bones, ligaments, bones and brain
- Improves appearance of skin
- Improves gut health (where 80% of our immune system is!)
- Increases muscle growth
- 2 lbs of high quality bones per gallon of water (i.e. 2-3 full chicken carcasses for a 5-gallon stock pot)
- Optional but delicious organic veggies:
- 1 onion
- 2-3 cloves of garlic (last 30-60 mins)
- 2 large celery stalks, chopped
- 2 large carrots, unpeeled
- 1 bunch of chopped parsley
- 2 Tablespoons apple cider vinegar (or lemon juice or other type of vinegar)
- 1+ Tablespoons sea salt
- Herbs and spices to taste: 2 bay leaves, rosemary, oregano, thyme, sage
Beef: 48 hours
Chicken or poultry: 24 hours
Fish broth: 8 hours
- Cover 2 lbs of raw bones in large pot with cool, filtered water (or you can roast them to boost flavor-30 mins at 350 degrees).
- Add vinegar and let sit for 30 mins (I like apple cider vinegar, coconut vinegar or sometimes I squeeze a fresh lemon in there).
- Add rough chopped veggies (except garlic and parsley), herbs, spices, and salt.
- Bring water to boil.
- Reduce heat to a slow simmer, remove impurities that rise to top in the first few hours and discard.
- During last 30-60 mins, add parsley and garlic.
- Let cool and then poor through strainer to remove any bones and veggies.
- Store in mason jars in fridge for up to 5 days or freeze.
Bone broth can be sipped from a mug, used as a base for sautéing vegetables or meat, added into sauces, or made into soup. It is a wonderful staple to include weekly (daily is even better!).