Bone Broth

Posted by on Jul 26, 2014 in Nutrition | Comments Off on Bone Broth

Immune Boosting Bone Broth

 
Making homemade broth is healthy, inexpensive and immune boosting.  It is easy to prepare over the weekend to drink/ use for the week or freeze some for later.  The major constituents of bones and bone broth contain the bone marrow,  cartilage, glycine and proline , collagen and gelatin , and minerals; broths have been used for generations to improve digestion and boost one’s immune system.  When you make broth, you are extracting the high mineral content and gelatin out of the bones into the broth.  The broth has a soothing effect on areas of inflammation in the gut.  Drinking the fat in the broth as well is essential in the healing process.  The benefits of bone broth range from improving digestion, allergies, immune health and brain health to name a few.  It is high in calcium, magnesium, phosphorus to support joints, hair, skin due to its high levels of collagen.  It is also high in proline and glycine which is vital for healthy connective tissue.  The strained broth liquid is rich in gelatin, vitamins, minerals and antioxidants.  
 
In selecting the bones, use can save your leftovers when you roast a pastured chicken.  You can also get healthy bones from grass fed cattle or bison from a local butcher or local farm, or wild caught fish.  There are also grocery store versions of organic chickens at Dillons, Natural Grocers, or Green Acres.  You have to do what is best for your budget as well:  Walmart and Sam’s have whole chickens that are antibiotic free and natural, but not organic.  Basically, the purpose of bone broth is to transfer the minerals in the broth in a concentrated form so you’ll want the healthiest animal possible.  
 
There are many great variations of bone broth from cookbooks such as Nourishing Traditions and websites.  Here is one recipe variation our family enjoys and drinks and uses/ cooks with  regularly.  
 
Bone Broth
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Ingredients
  1. 2 lbs.  bones from a healthy source
  2. 2 chicken feet for extra gelatin
  3. 1 onion
  4. 2 stalks of celery
  5. 2 large carrots peeled
  6. 2 TBSP Bragg's apple cider vinegar
  7. 1 bunch of parsley
  8. 1 TBSP sea salt
  9. 1 tsp peppercorns, additional herbs or spices.
  10. The last 30 min you can add in 2 cloves of garlic or fresh herbs.
The Stock
  1. Use a large stock pot ( or pour into a crock pot once you are past the initial boil) and a strainer to remove bones / vegetables when done.
  2. I add 2 carcasses of leftover roast chicken per gallon of water.
  3. If you are using raw bones, it helps to improve flavor by roasting them for 30 min in the oven at 350 degrees.
  4. Then put bones in stock pot, add filtered water and add vinegar.
  5. Let sit for 20- 30 min in cool water.  The acid helps make the bone nutrients more available.
  6. Add chopped vegetables and spices.
  7. Bring to a boil.  Once it reaches a boil, reduce and  simmer on low heat .
Cooking times
  1. Beef bone broth - 48 hours
  2. Chicken broth -  24 hours
  3. Fish broth - 8 hours
Prairie Health & Wellness https://prairiehealthwellness.com/
 
During the first few hours, you’ll need to remove the frothy layer by scooping out with a spoon and discarding. During the last 30 min., add garlic and parsley or herbs if using.  Remove from heat, slightly cool and strain the small bits of bone and vegetables.  When cool, store in gallon size glass jars in the refrigerator or freeze for later use.  
It can be used as a liquid for making soups, added to sauted vegetables or a warm drink as a healthy boost in your day.  
Enjoy!
 
Julie Rene Davis, OTR