How To Make Bone Broth

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.

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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

Glycosaminoglycans

Collagen

Glutamine

  • Improves gut health (where 80% of our immune system is!)
  • Increases muscle growth

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Ingredients:

  • 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

How To:

Beef: 48 hours

Chicken or poultry: 24 hours

Fish broth: 8 hours

  1. 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).
  2. Add vinegar and let sit for 30 mins (I like apple cider vinegar, coconut vinegar or sometimes I squeeze a fresh lemon in there).
  3. Add rough chopped veggies (except garlic and parsley), herbs, spices, and salt.
  4. Bring water to boil.
  5. Reduce heat to a slow simmer, remove impurities that rise to top in the first few hours and discard.
  6. During last 30-60 mins, add parsley and garlic.
  7. Let cool and then poor through strainer to remove any bones and veggies.
  8. 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!).

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