Why is Bone Broth so gosh darn popular these days?
Well, its a cheap, easy and a bioavailable superfood.
Bone broth has been around almost as long as fire! our ancestors would use the ENTIRE animal which meant tossing the bones and water into a pot over the fire and simmering them until every last nutrient was extracted. As time went on and as resources kept increasing we started adding veggie trimming to our broth. This again was our way of using EVERYTHING we could get our hands on.
Have you ever heard the phrase “You are what you eat”? Well in the holistic health world that phrase is out dated and just not true. We believe that you are what you ASSIMILATE. Meaning that our body needs to break our food down in to tiny little particles so it can then use the same particles to rebuild our bodies and give us the nutrients we need to stay healthy.
So there are probably a million different reasons why people might find themselves reading about bone broth but for now I will start with why I use it. My main reasons are probably vanity and knowing that my mother has degenerative disc disease. After the age of 30 we produce less and less human growth hormone which can lead to sagging and wrinkling skin. Bone broth is extremely abundant in collagen that can help counteract the signs of aging. I am also a very active person and I plan on staying that way for the rest of my life. Bone broth can help keep my joints a ligaments happy and healthy, again due to the collagen. Then there is this little thing called “leaky gut” which is probably why most people will find their way to bone broth. Leaky gut is when the lining of the intestines begin to thin and let little tiny food particles into the blood stream. This is not good because our immune system will then launch an attack on these “foreign invaders” causing allergy symptoms or even worse autoimmunity. Leaky get is extremely common and can be caused by a number of reasons including, stress (yes exercise is also stress), pregnancy, alcohol consumption, a standard American diet, exposure to pesticides, certain medications, and age.
From Dr. Mercola’s Website:
Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion
Inhibits infection caused by cold and flu viruses, etc.: A study4 published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection
Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage
Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis5 (whole-body inflammation).
Glycine also has calming effects, which may help you sleep better
Promotes strong, healthy bones: As mentioned above, bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
Promotes healthy hair and nail growth, thanks to the gelatin in the broth
Because I know there are many different blogs about how to make bone broth I am going to keep this one simple and just include some tips:
I like to use a Crock-pot or an Instant-pot instead of simmering on the stove top. I feel like this gives me more freedom with my day and takes up less room. If you are looking for a crock-pot make sure to get one that does not have a timer, so you can leave it on over night.
I will thaw my bones out the night before (because I have a deep freezer and I like to buy most bones in bulk).
When buying bones in bulk it is a good idea to freeze them in single use portions. They become so frozen that its difficult to break a chicken foot apart from the rest.
I have also stopped roasting my bones before making the broth. If you are looking for the most flavor that I suggest you still roasting them in the oven with a little tomato paste before simmering. This is supposed to enhance flavor but I have read that it can also increase carcinogens. Because I view bone broth as a “superfood” I want to avoid any possible carcinogens. This also helps keep my energy bill a bit lower.
I will let the defrosted bones soak in water with a splash of Apple Cider Vinegar in whatever pot I am using for at least 30 minutes. Apparently this can help pull some of the minerals from the bones.
Then I will add all the veggies! Onion tops, celery leaves and hears, carrots, garlic cloves, broccoli stems, and pretty much whatever green or cruciferous veggie I have on hand.
Then I also add some extra special fun ingredients. These will vary depending on who or what condition my broth is being made for.
I will also add Seaweed for the iodine, which is needed for a healthy thyroid and umami flavor.
Then in the last hour or so of simmering I will add some dried herbs. Some of my favorites are:
Nettles – For allergies
Ginseng – For energy
Raspberry Leaf – Because I am a lady and I love my uterus.
Rosemary – For antioxidants
Ok so now it has simmer for 24-48 hours and it is time to strain. I will use a metal stainer with a pot underneath to catch all the goodness. I will then carefully pour that goodness into a mason jar with a small mesh strainer. You will want to make sure to not fill the jars up all the way and leave at least an inch of space. Over the years I have broken many jars in the freezer but I feel like I finally have a foolproof system.
I will let the jars cool in the fridge for at least a night and then put them in the freezer with the lid on loose. This way if the liquid does need to expand it can push the lid off instead of breaking the jar.
One last BIG tip:
So I don’t actually just sip bone broth very often. The only time I might drink just broth is when I am feeling munchie but I know I don’t actually need food, or when I am a little hungry before bed.
I will however make soup every single week! I simmer veggies in the broth and then you my handy dandy emersion blender and thats it!
I will also make polenta, cauliflower mash and just regular rice using broth instead of water. As long as you keep an eye on it it should be fine.
I hope this post has given you some insight as to why bone broth has become so popular and that it can be easy to customize to fit your needs.
Happy Sipping 🙂