Hot, Rich, Delicious And Soothing. Bone broth is a delicious food missing for so many from our modern diets. In fact a proverb from South America reads “A good broth will resurrect the dead”. Today’s herbalists will tell you that many of our modern illnesses from chronic fatigue to weight gain can be helped with bone broth. So its time to whip out the crockpot and add some organic bones and any herbs you desire.
The Best Bones For Broth
Bones are rich in collagen which is what can help with everything from digestion to aging skin. There are many different bones you can use for bone broth including beef, lamb, poultry, pork and fish. You can get organic bone broth at your local farmer’s market or if your lucky enough to live near an Asian market you may be able to get it fresh.
Chicken Bones: Tend to be higher in calcium and lower in glucosamine than other bones. They also have a higher amount of collagen, especially the feet!1 Chicken bones are the only ones I purchase at the grocery store. If you use chicken, try to avoid using the wings as they are very fatty.
Beef Bones: Tend to be high in glucosamine and phosphorus. Also, beef is naturally rich in calcium so you can increase or decrease how much salt you use depending on what your preparing.
Fish Bones: The bones from cold water fish such as salmon and flat fish such as cod can be rich in calcium, phosphorus and glucosamine.
Pork Bones: Tend to be richer in glucosamine than beef so they would benefit more from bone broth, but I’ve never used them. I don’t know anyone that has used them and their wanted to use the meat.
What Nutrients Are In Bone Broth?
Collagen: The main nutrient in bone broth is collagen. Collagen is what your skin and joints are made of. As you age or are exposed to long periods of stress or inflammation collagen production slows down making your skin appear less healthy and resilient.
Glucosamine: Bone broths are rich in glucosamine can help repair cartilage, tendons, ligaments and make the most out of your exercise routine. Glucosamine also helps with joint pain and arthritis.
Phosphorus: Bone broths are high in phosphorus it helps your body absorb calcium which can help you avoid arthritis, bone loss and headaches.
Calcium: Bone broth is rich in calcium which is essential for strong teeth, hair, nails and bones. No one knows if you are getting enough calcium or not so using bone broth can help give your body the most out of the food you eat.
How Long Do I Boil The Bones?
It can vary depending on the bones you use. If you use more connective tissue rich bones like chicken feet, then it will take longer to cook, about ten hours or more. Bones lower in connective tissue like beef shoulder will cook faster only taking six hours to make. Smaller bones are quicker to make, but make sure they are fully submerged in water otherwise the marrow will leak out and burn on the bottom of your pot. Chicken feet are easy to find at any Asian butcher or check your local farmer’s market.
Can I Drink Bone Broth Daily?
Yes, in fact its encouraged!
How Do You Make Bone Broth?
Broth begins with bones. Following are instructions for making bone broth using various bones.
Gather the bones you want to use, ideally they should be fresh. If you are using lamb or chicken bones, buy them at your local butcher or Asian grocery store if you have one nearby. Otherwise, look in the freezer at a natural food store or a farmer’s market.
Chop the bones into about 1/4″ pieces and put them in a pot. Cover the bones with water, enough to cover them by an inch, and bring to a boil. Over time this allows your digestive system to break down the bones and remove impurities from the bones allowing them to be absorbed by your body. You can also add spices such as onion or garlic during this part of the process for added flavor.
Lower the heat and simmer the bones in the covered pot for 6 to 8 hours.
Pour the broth through a strainer or cheesecloth to get rid of any bones or impurities.
Add more bones if needed. Drain the broth again if you wish, reserving at least one cup of bone broth for future use. If you want extra broth, then just put it back into your pot and add more water until you reach your desired amount. I normally reserve about 1/2 cup.