Why Bone Broth?

It’s become super trendy over the last few years, but I have to say, I love it.  You can make it yourself (seriously, it is pretty darn easy) or of course, you can buy it!  Whatever you choose to do, it is full of benefits.  Brissie is now coming into our cooler months (yeah, I know, it isn’t very cool…lol) – my point?  It is the perfect time to add some bone broth into your daily routine.

Here are some of the reasons I love it so much.

👉 Bone broth is super nutritious.  It is packed with lots of vitamins and minerals, THINK calcium, magnesium, potassium and phosphorous, as well as vitamin A and iron to name just a few goodies in the mix.  What nutrition you get, will depend a lot on what type of animal bones you use – bottom line: there is a lot of goodness to be had!

👉 It is packed with loads of healing compounds, such as glutamine, collagen, proline, glycine and gelatine.  Such as essential amino acids which are easily absorbed and fabulous for soothing, healing, sealing and repairing the gut wall.  Making it a great choice for anyone with digestive issues (THINK food sensitivities, bloating, diarrhoea or constipation, even autoimmune conditions) but of course there are other benefits to be had too!

👉 Bone broth is rich in collagen.  Your skin loves collagen it helps with elasticity, smoothness, reducing wrinkles, and helping with sun damage.  Even eczema, psoriasis or acne prone skin, will see some benefits.  The goodness is working from the inside to the out!  It truly, does all start in your gut. 

👉 Because bone broth starts its work in the gut, that means it also helps to improve digestion, boost the immune, strengthen bones, teeth and joints PLUS it helps to reduce inflammation and improve the quality of your sleep.  What a fabulous multitasker – there are so many reasons to love it & the best part?  Your body just sends it where it’s needed to do its best work!

Need some tips for your bone broth?

👉 As a preference use organic bones, if you can’t source organic use the highest quality you can find.

👉 Sauté or roast the bones and vege (THINK carrots, leek , celery, onion and garlic) before adding them to the water.  It adds a wonderful depth of flavour.

👉 Add in some aromatic herbs (THINK rosemary, thyme, or bay leaves).  Even just salt, pepper and garlic will be a quick and tasty add in.

👉 Reuse the bones!  Either save the bones from your meals (roast chicken, lamb shanks or beef ribs) and store in a container in the freezer OR after making a batch of broth, reuse them for a second batch.  This works well with poultry, lamb, or beef – however, fish bones or prawn shells are more a onetime deal.  Why?  They disintegrate.

Stove top or slowcooker – you can make your own.
📷 Photo by Kadir Celep on Unsplash

Interested but need a recipe?  I’ve got you!  This can be tweaked to suit yourself, whether you use different vege; different herbs (turmeric is a great addition); or a combo of bones – loads of options and plenty of recipe variations on the internet.

Bone Broth

Ingredients

2-3kg beef bones, lamb bones, or chicken carcasses

A couple of handfuls of onions, leeks, carrots or celery – whatever combo you like.

1 tbsp. black peppercorns

A few dried bay leaves

Sprig of fresh thyme or parsley

Fresh garlic and ginger, peeled and roughly chopped

Dash of apple cider vinegar (assists in extracting the minerals from the bones)

Method

👉 Optional step to roast (for extra depth of flavour) .

👩‍🍳 Preheat your oven to 180C and line 2 trays.  Put bones and vegetables onto trays, in a single layer.  Roast for approx. 30-40 minutes or until vegetables start to have some colour. 

👉 If not roasting start your broth here .

👩‍🍳 Place the bones and vegetables into a large stainless steel cooking pot. 

👩‍🍳 Cover the bones with cold water. The water level should cover the bones by 5 cm while still leaving room at the top of the pot.  Cover with a lid and bring to the boil.

👩‍🍳 Reduce the heat and simmer, with the lid ajar.  Skimming any foam that rises to the top.

Chicken for at least 6 hours; beef/lamb for 12 hours. 

NB: The longer the bones simmer, the more nutrients are released. 

FYI: You can simmer chicken carcasses for up to 12 hours and beef bones for 24 hours.

👩‍🍳 Strain the liquid and discard the solids.

👩‍🍳 Use immediately or leave to cool before storing (in glass containers).

Notes:

👩‍🍳 Storage: in the fridge up to 4 days OR if undisturbed a week (the fat acts like glad wrap keeping the surface sealed from the air).

👩‍🍳 Freezer: friendly up to 3 months.

👩‍🍳 Slow cooker option: on low for minimum of 10 hours up to 24 hours.

👩‍🍳 Use broth for cooking rice or quinoa; add to soups, curries and stews; or even as a warming drink.

#HappyHealthyPeople #HealthyLiving #ConsciouslyNutritious

Published by Shân

I am incredibly passionate about food and its healing power – it is pretty amazing how what you eat affects how your body works! In fact, I was so fascinated, I went & got myself a degree in it – a Bachelor of Health Science (Nutritional and Dietetic Medicine). Now in all honesty I don’t eat or live a perfect lifestyle, nor will I ever pretend I do. Realistically I know you won’t be perfect either. And that’s OK. As a Clinical Nutritionist I focus on what we eat and how this has an impact on our health and wellness – everyday.

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