Liquid Gold - Bone Broth
Updated: Mar 18, 2019
I’ve been hearing and reading about people drinking bone broth for years now. Lot’s of people talk about having it in the morning instead of a cup of coffee or as another way to get a warm drink in throughout the day.
So this year I decided to do some research and see what all the fuss is about. Here's what I came up with:
It’s anti-inflammatory. This is a big one in today’s world. When we have any kind of health issues, including weight gain, obesity, mental health issues, autoimmune disorders such as celiac disease, arthritis, etc., we will have inflammation our our body. When we get ill with the common cold or during flu season, we are experiencing acute or short-term inflammation, and this helps our bodies fight off infections and repair any damage to cells. When inflammation becomes chronic, as in long-term, which is very common these days, we see damage to our cells which results in biochemical changes in our body. When we cook bones for long periods of time, which is required in the making of bone broth, the collagen in the bones turns to gelatin. You know you have a good batch when you cool it and it is a gelatinous creation! Well, there is glycine in that gelatin which inhibits both inflammation at a specific source and any overall inflammation throughout our body’s system. This is how it can help our body if we are experiencing autoimmune issues (read, long-term inflammation) or are just trying to get through that cold.
It heals your gut. This was a big one for me! With all kinds of food sensitivities and seasonal allergies happening in my home, and my knowledge that real health begins in the gut, my hope is to get the whole family on a “broth regime.” The gelatin appears to stabilize the gut mucosa by decreasing damage from excess acid or increasing protection mechanisms such as gastric mucosal bloodflow. Dr. Kellyann Petrucci, in her book The Bone Broth Diet, notes studies that show that the glycine in gelatin heals and protects the gut via its anti-inflammatory immune regulatory, and cell-protective activities. [See Reference 1]
Bone broth can make you feel full. And if you are looking to lose weight, it does so without adding pounds. This means that if you are enjoying that cuppa, you can have as many as you like without the guilt.
As I described above, bone broth is loaded with the building blocks of collagen (which makes up a large part of the bone). If you are looking for a more natural way to change your aging skin, collagen is it – it can blast away those wrinkles without you paying the big bucks and soaking your skin in toxic chemicals.
Bone broth can help with detoxification. It has been shown to cleanse your cells, while energizing and de-aging them.
Bone broth can also heal your joints. In addition to being rich in collagen, bones are loaded with glucosamine and chondroitin sulfate, which are often the nutrients recommended by many health practitioners to aid with joint health. A study completed in 2015 demonstrated that oral chondroitin and glucosamine were as effective as the arthritis drug Celebrex in reducing pain, swelling and functional limitation caused by knee osteoarthritis, while having a perfect safety profile (while Celebrex has been shown to significantly increase the risk of heart attack and stroke). [See Reference 2] Another study in 2015 noted that long-term use of chondroitin and glucosamine supplementation is associated with lower incidence of colorectal and lung cancers and with lower mortality, by possibly lowering systemic inflammation and altering other pathways in healthy, overweight individuals. [See Reference 3] Bone broth also contains hyaluronic acid which lubricates your joints and muscles and hydrates your skin.
Wow, this stuff sounds like liquid gold! You’re probably asking yourself where you can get some!! The best is to make it yourself so you know what ingredients are in there and the quality of those ingredients. Trust me, you aren’t going to get these benefits from using a broth cube or canned broth. You can go to your local health food store or butcher and get grass-fed bones of cow, lamb, poultry, and fish for very reasonable prices. Just add water and a few veggies, and you are good to go! (see below for a recipe). Then just keep your stash in the fridge, warm it up, season it with some sea salt and you have a great warm drink to enjoy with, or as, your meal. Soup’s on!
A colleague that I did my nutrition training with is making and selling her broth. She is one of the best soup cooks I have ever experienced. She now makes a chocolate broth which makes your broth a real pleasure to drink out of a mug! You can contact her through her website at www.highvibehealth.ca where you can order on line or visit her store, High Vibe Health Broth Shop at #233, 227 153 Ave. SE, Calgary, AB.
Chicken or Turkey Meat Stock – Monica Corrado from Simply Being Well
*Better for healing the gut and for those sensitive to glutamates.
**If you want to add the stock to things like smoothies, hot chocolate, etc., just use the carcass and water with no veggies or seasonings. Then you have a nice neutral tasting, collagen-rich, healing stock to add to anything you choose.
2-3 pounds pastured turkey or chicken thighs or quarters, skin on (or whole pastured chicken cut up)
One small onion, quartered
3-4 celery sticks, coarsely chopped
several sprigs of fresh thyme, tied together
handful black peppercorns
1-2 tsp. celtic sea salt
Optional: 2-4 tbsp. tomato paste
Water to cover by 2”
2-3 garlic cloves to finish
Directions: Place everything in a 5-6 quart dutch oven. Place in oven at 350 or a low simmer (bubbles under the surface) on the stove for 1 ½ hours – 3 hours or crockpot low 6-8 hours.
Serve the meat and vegetables with a cup of stock alongside. Use a garlic press to add a small clove of garlic to each cup of stock along with some good sea salt, whey, or probiotic juice. You can also whip an egg yolk into a cup of stock for a heartier “meal.”
***Bones can then be used to make broth.
Beef Broth – Sally Fallon in Nourishing Traditions
*Higher in minerals, preferred for bone growth and healing, higher in glutamates which may be problematic for some.
Makes about 4 quarts
Whenever possible, use grass-fed and/or organic meat and bones
About 4 pounds beef ribs, marrow and knuckle bones
1 calf’s foot, cut into pieces (optional)
3 pounds meaty rib or nick bones
4 or more quarts cold filtered water
½ cup vinegar
3 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery sticks, coarsely chopped
Several sprigs of fresh thyme, tied together
1 tsp dried green peppercorns, crushed
Place the knuckle and marrow bones and calf’s foot (if using) in a very large pot with the vinegar and cover with water. Let stand for one hour.
Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables.
Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, since the volume expands slightly during cooking.
Bring to a boil. A large amount of scum may come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns. Simmer broth for at least 12, and as long as 72 hours.
Remove bones with tongs or a slotted spoon. Remove any meat and use in soups and salads. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top (use to sauté veggies). Transfer to smaller containers and to the freezer for long-term storage.
1. Petrucci, Kellyann (2015). Dr. Kellyann’s Bone Broth Diet.
2. M. C. Hochberg et al., “Combined Chondroitin Sulfate and Glucosamine for Painful Knee Osteoarthritis: A Multicentre, Randomised, Double-Blind, Non-Inferiority Trial versus Celecoxib,” Annals of the Rheumatic Diseases (January 14, 2015), http://ard.bmj.com/content/early/2015/01/14/annrheumdis-2014-206792.long.
3. S. L. Navarro et al., “Randomized Trial of Glucosamine and Chondroitin Supplementation on Inflammation and Oxidative Stress Biomarkers and Plasma Proteomics Profiles in Healthy Humans," PLOS ONE, 10, no. 2 (February 26, 2015): e)117534.