This trendy health weapon that everyone has been talking about has been around for centuries. It has definitely become a topic of conversation in the health industry the past couple of years and there are even shops popping up dedicated to selling just bone broth! The best part about it is how easy it is to make. I’m going to tell you exactly how easy it is to make AND all the benefits you get from it.

One of the coolest things about bone broth, in my opinion, is it’s a way to use ingredients that might not have been used otherwise. Back before our modern culture of being able to just go to the grocery store and pick up whatever we need pre-processed and pre-packaged, our ancestors had to farm and hunt their own food. In this process of hunting and gathering, it was important to not let anything go to waste, so ALL parts of plants and animals were utilized. Bone broth can be made with parts like bones, chicken feet, hooves, and knuckles and veggies scraps from cooking. There are different types of bone broth too, some make from beef bones, chicken bones, fish bones, and even just vegetables (although not technically a ‘bone’ broth). Although we don’t have to actively hunt our food nowadays, it’s still a great way to get a nutrient dense food in your diet with an appreciation for some of these less used ingredients.

By simmering bones for a long period of time, we are able to break down the bones which then release incredibly valuable nutrients for consumption. Some of these key nutrients include collagen, calcium, magnesium, glutamine, phosphorous, sulphur, chondroitin sulfate and glucosamine. Many of these key nutrients are so valuable to our health that they are sold on the market at individual supplements. For example, chondroitin sulfate and glucosamine are widely used as a supplement for joint pain and inflammation. So how fantastic that we can get all of these nutrients by consuming something delicious like bone broth?

Some common health issues that bone broth has been shown to aid in include cold and flu remedies, digestion and gastrointestinal issues, arthritis and joint inflammation, allergies, and skin disorders. There are many reasons for this but collagen is an active piece that plays an important role in gut health, skin health, and joint regeneration. Amino acids released from the bones are also an important piece in helping to boost immune function and reducing inflammation in the body. Finally, glutathione is a powerful antioxidant which helps our body eliminate toxins naturally and it helps to boost our natural immune responses.

Ok, so now the question: How do I use it? Simple - you can cook with it, you can drink it straight, you can use it as a base for soups. Because it contains so many valuable nutrients for our body, it’s a great thing to add into your daily routine. I like to enjoy 8oz of warm bone broth daily in the morning or before I go to bed. Then, anytime I am cooking and want to use a stock base, I use my homemade bone broth which is both beneficial to my health and I know there are no harmful preservatives or ingredients from store bought stocks and bouillons.

Ready to see how easy it is to make? Here it is.

HOMEMADE BONE BROTH RECIPE

*Need a large stockpot or large (7qt + ) crockpot.

INGREDIENTS

3.5lbs of grass fed, pasture-raised, hormone free bones (can be chicken, beef, fish)

2 carrots chopped -large chunks

1 medium onion chopped (can be big chunks)

*Alternatively: I save all my veggie scraps from cooking in Stasher bags in the freezer and use these as my veggies. I will save things like cauliflower stems, bell pepper pieces, onion ends, and anything else I cook with

Salt and pepper

2 Tbsp apple cider vinegar (helps break down the bones)

Filtered water

INSTRUCTIONS

Place your bones at the bottom of your stock pot or crock pot, then place your veggies in the pot. Cover all ingredients with filtered water and fill your pot 3/4 or all the way. Add salt and pepper -this is mostly for taste but salt helps to break down the bones and pull nutrients out. I typically put about 1tsp of salt and 1 tsp of pepper. Then add 2tbsp of apple cider vinegar to the pot- this is really important to help break down the bones and pull more nutrients out. Once all your ingredients are in, put your pot on a low heat and let sit. You can let your broth sit for anywhere from 12-72 hrs. The longer you allow it to simmer for, the more nutrients you will have in your broth. Once the broth is done simmering, strain out all the liquid and discard of your bones and veggies.

*IMPORTANT- you will notice a layer of oily beadlets on the top of your broth - this is the good stuff. Make sure to get this layer into your broth.

I like to store my broth in mason jars in the fridge, but you can also store in the freezer until you are ready to use. You will notice as the broth cools, the stock will separate and you will get a ‘fatty’ gelatinous layer at the top. This is absolutely normal and is what you are looking for in your broth. Once you heat your broth, this layer will liquify and you can mix it together before drinking. Again, this gelatinous layer is an important part of what makes broth SO good for you, so keep this in your broth when consuming!

Happy Bone Brothing! As always, if you have any questions -please leave a comment below or on my instagram page and remember to tag @C3Wellness in your creations!