Bone Broth: how to add it to your diet (and why you should)
Soup season is upon us! And with bone broth, it can be more than just good for the soul.
What is bone broth?
Bone broth is the liquid that results after simmering healthy animal bones and connective tissue for an extended period of time (usually anywhere between 8-24 hours). This process allows the nutrients found inside to be released and easily absorbed by our bodies. The broth can then be used in things such as soups, stocks, and sauces.
Why all the hype?
The short answer is nutrient dense. The long answer is protein, collagen, gelatin, calcium, phosphorous, potassium, magnesium, silicon, sulphur, glucosamine, iron, zinc, vitamin A, vitamin K, manganese, selenium, fatty acids, glutamine, proline, glycine, arginine- and many more. Some of these nutrients (such as collagen) cannot be obtained easily from common foods, so are often lacking in the diet.
Consumption of bone broth dates back to our ancestors and its potential health benefits have been widely studied. They include (but are not limited to) the following:
Joint and bone protective
Bone broth is an excellent source of the protein collagen. Collagen is a key component of cartilage, which lines and protects our bones and joints. As we age, our cartilage starts to break down and weaken [Cue bone broth]. It’s easily absorbed collagen can help to restore cartilage to keep our bones and joints strong.
2. Good for skin
Thanks again to collagen, which plays an important role in the texture, appearance, and strength of our skin. Collagen begins to break down as we age, and consuming bone broth can help replenish these stores to maintain healthy looking skin.
3. Gut healthy
Bone broth contains the protein gelatin, which has been shown to help move food through the gut more easily. It also contains certain amino acids that work to protect the gut lining and prevent unwanted particles from getting through (a condition known as “leaky gut”).
4. Anti-inflammatory and Pro-Immune system
Bone broth contains amino acids that have been specifically shown to fight inflammation. Its exceptionally high mineral content can also help to support and strengthen the immune system.
5. Sleep-Promoting
Sleep is a pivotal component of health, yet many of us struggle with falling asleep and/or staying asleep. Bone broth contains the amino acid glycine, which has been shown to help enhance sleep quality due to its calming effects on the brain.
Where can I get bone broth?
If you don’t have the time (or energy) to make it yourself, most grocery stores and online retailers contain pre-made bone broth- but be sure to read ingredient labels carefully. Avoid artificial additives, coloring, and flavor enhancers (i.e. anything you can’t pronounce). Look for real food ingredients that you would find in your own kitchen, and aim for bones from animals that were grass-fed, pasture-raised, free-range etc. This will help to ensure you are getting the most bone for your buck!
Some ideas on how to add bone broth to your diet:
Use as a substitute for other broths as a base in any soup, stew, sauce, marinade, or gravy recipe
Add ½ cup to potato, beef, chicken, or pork dishes for extra flavor
Use it to saute vegetables (goes great with broccoli, spinach, kale, asparagus, Brussels sprouts, green beans, and cauliflower)
Use instead of water when cooking rice or quinoa (can substitute at a 1:1 ratio)
Heat it up, add some seasonings, and drink it from a thermos like your morning cup of coffee or afternoon tea.
Bone-appetit!
RECIPE
Simple Homemade Bone Broth
Ingredients:
3-5 lbs chicken bones (aim for pasture-raised or free-range)
2 medium carrots, sliced
3 celery stalks, sliced
1 onion, peeled and diced
1 small bunch of italian parsley
6 black peppercorns
2 tablespoons apple cider vinegar
pinch of salt
Directions:
Place bones in a large pot and cover with cold water. Bring to a simmer and drain, then rinse well.
Return bones to pot and again cover with cold water. Add all other ingredients.
Bring pot back to a low simmer, and simmer uncovered for 8-12 hours. As the stock cooks, some foam will form on top- skim the foam with a spoon and discard.
When the stock is done, allow to cool for 10 minutes and then carefully strain into a metal or glass container. Cool loosely covered at room temperature for 30 minutes, then chill in refrigerator thoroughly. Use immediately or store in containers and freeze for later use.
