Nutrition, fitness and wellness expert, Kaman Ryan tells us all about the benefits of bone broth and how to make it at home:
Did you hear bone broth is the newest super-food? I laugh because my mom always made me broths when I was growing up. There were some I love like her oxtail, & beef bone broth with tomatoes, carrots, and potatoes. Others were made with, either pork bones, chicken carcass/feet, or fish bones. She used to make different soups for each season. The winter soups were the best because they warmed me right up. Here is a breakdown and what you need to know now about bone broth this winter. PS. If Alchemy in BT2 on Grafton St. just starting carrying it, so if you lack the time, go in and pick up a cup.
Bone broth contains a source of minerals, like calcium, phosphorus, magnesium, and potassium, in forms that your body can easily absorb. It’s also rich in glycine and proline, amino acids. Glycine and proline help keep a healthy gut and is important for the digestion process, muscle repair & growth, a balanced nervous system, and a strong immune system.
It also contains chondroitin sulfate and glucosamine, the compounds sold as in health food shops as supplements to reduce inflammation, arthritis, and joint pain. Finally, “soup bones” include collagen, a protein found in connective tissue of vertebrate animals, which is abundant in bone, marrow, cartilage, tendons, and ligaments. (The breakdown of collagen in bone broths is what produces gelatin.) The gelatin has been show to help a leaky gut.
Where do I get bones?
Your local butcher should be happy to provide them to you for free. You may also be able to get organic bones, which would be the best. I would recommend calling a day or two in advance so they can put it aside for you.
Alternatively, if you are making a whole chicken, pork shoulder, goose, turkey, lamb, or fish you can save the bones for a bone broth later. (I highly recommend getting a muslin cheese cloth bag to use for the herbs.)
What type of bones?
Any bones that fits your fancy really! The bones with more cartilage a.k.a. more collagen producing, the better; bones such as knuckles or chicken feet. I like to use a mixture of marrow bones and oxtail.
There are two options: You can roast it in the oven at 350 for 1 hr to give it a more brothy taste or you can put the bones in a stock pot of boiling water and let it cook for about 10 minutes to get rid of slug and foamy brown stuff. Dump out the water and you can either cook it in the pot or the slow cooker for 24-48hrs.
Adding vinegar to the broth?
By adding an acid like apple cider vinegar or lemon juice you will leach out the minerals from the bones into the soup and into your system.
Look of the soup?
It should be clear. When your soup is cooled and coming out of the fridge it should be jiggly like jello(due in part to the gelatin form the bones)
If your soup is watery, you probably put too much water or not enough bones.
Recycle the bones?
Yes, you can until the bones go soft according to Paul Jaminet of the Perfect Health Diet. Typically with chicken or fish bones, they are only suitable for one time use.
Broth can be kept in the fridge for 3-4 days and 1 year in the freezer.
Here is a simple Chicken Bone Broth Recipe to try this winter in your slow cooker:
- 2 chicken carcass
- 2 carrots(sliced)
- 2 small to medium onions (quartered)
- 1 parsnip (sliced)
- 1 teaspoon of pink peppercorns
- 1/2 teaspoon of black peppercorns
- 2 bay leaves
- 1 1/2 Tablespoons of Apple Cider Vinegar
- Throw all the veg in, then the chicken, try to put the spices in a mesh cloth bag(but if you don’t have one, don’t worry about it), then put in the vinegar.
- Pour hot water over everything till there is 3 inches of water over the chicken.
- Let it cook for 24 hours on low.
- You can skim the fat off the top, which is easier to do when its cooled. (some people don’t).You will find less fat in chicken bone broth vs, beef or lamb. I have been thinking saving the fat to use on roasted vegetables but having gotten around to it yet. I will do a post on that soon!
- Strain the soup. The soup can last in the fridge about 4-5 days. You can also put them into glass mason jars to freeze for a later time.
Recommendations: drink it on an empty stomach. I like to drink mine in the morning. Its my version of a cup of joe!
By Kaman Ryan