Bone Broth Guide….
Bone broth has been praised for its gut-healing and anti-inflammatory qualities. I recently incorporated it into my diet and I’ve grown to enjoy it! Let’s dive into my bone broth guide…
What exactly is bone broth?
Bone broth is made by boiling beef, fish, or chicken bones until they break down.
Why is bone broth healthy?
Inside the hard shell of animal bones lies a wealth of essential nutrients. Bone broth has…
- Glucosamine: a naturally occurring substance in humans and animals that plays a role in building cartilage; used as a supplement for joint pain
- Gelatin: a protein that assists in curing chronic diarrhea, constipation, and even some food intolerances by sealing up holes in the intestines (found in the knuckles, feet, and other joints)
- Chondroitin Sulfate: used in supplement form to help prevent osteoarthritis or reduce symptoms in arthritis patients
- Collagen: a fibrous protein that promotes healthy skin, balanced hormone levels, strong bones and joints, and better digestion/nutrient absorption
- Glycine: an amino acid that has been shown to help people sleep better and improve memory
- Phosphorous: a mineral that supports strong bones and teeth
- Magnesium: a mineral in which 40% of Americans are deficient; vital for proper transcription of DNA and RNA; used in over 300 enzymatic processes (especially ATP production)
- Calcium: a mineral that works with magnesium to keep our hearth healthy, heal wounds, and promote strong bones and teeth
- Potassium: a mineral and electrolyte that plays a role in metabolism, water, and chemical balance in the body; deficiencies have been linked to an increased risk of hypertension, kidney stones, osteoporosis, carbohydrate intolerance, stroke, and cardiovascular disease
Will bone broth help me lose weight?
According to a Penn State study, people who added soups and broths to their daily diet lost up to ten pounds in a year. Filling up on a nutritious soup (I’m not talking about canned, processed soups!) before a meal seems to reduce how much you consume at your meal.
Bone broth alone will not be the answer to your weight problems, but it WILL provide you with minerals and nutrients that reduce cravings for sugary, processed foods. As a result, you may eat less junk food, causing you to drop a few pounds!
Where can I get bones to make bone broth?
You can save the bones from any pasture-raised meat you eat or you can order high quality bones from Alderspring Farms.
How can I buy bone-broth pre-made?
I love to order bone broth from a shop called Salt, Fire, and Time because they make their broth from pasture-raised (grass-fed) animals. It is delivered within days of my order… frozen and fresh! Never buy bone broth made from factory farmed animals… in that case, you’re better off not eating bone broth at all.
Bone Broth Guide MAJOR Question: How do I make bone broth?
Bone broth is easy to make, but it takes time. Plan 8-24 hours. Dr. Kellyann recommends using a slow cooker and explains how to make it…
- Simmer bones from pasture-raised meat or free-range poultry in water for 8 or more hours. The water should be 1-2 inches higher than the bones.
- Leave some marrow on the bones for extra flavor.
- Add more water when necessary.
- If you’re making fish stock, it takes 2-3 hours.
- After about 12 hours, add onions, carrots, celery, and any herbs you like.
- Strain the broth through a double layer of cheesecloth.
- When your broth cools, it’ll be “jiggly” because it’s packed with healthy gelatin.
For a great beef bone broth recipe, click here.
How long can I store bone broth?
You can store bone broth in your refrigerator for up to a week. Another option is to freeze it for up to a year. Let it thaw for a few hours when you’re ready to heat it.
How should I eat bone broth?
You can drink it plain out of a tea cup, use it as a base in soups, or you can use it in recipes like these. Lastly, you could add a tablespoon of Bulletproof Upgraded Collagen for extra protein and anti-aging benefits.
Are there any risks to consuming bone broth?
In 2013, a study conducted by the journal Medical Hypothesis reported that broth made from organic chickens was contaminated with lead. However, many health experts have found flaws in the study. Read more about these flaws here and here.
After the Medical Hypothesis study came out, the National Food Lab tested bone broth from grass-fed beef and pastured chicken. These broths were prepared in stainless steel soup pots by Three Stone Hearth Co-op in Berkeley. The results (tested on February 14, 2013) were as follows:
- Grass-fed beef broth: No lead detected
- Pastured chicken broth: No lead detected
- Reverse osmosis water: No lead detected
Conclusion
I hope the bone broth guide was helpful! Let me know if you try it out!
