Updated May 18th, 2020
a good broth can revive the dead – ancient proverb
Table of Contents
What Is Bone Broth?
Let’s cut to the chase, why don’t we?
Bone broth is made by stewing bones for anything over 24 hours.
It’s made in tons of cultures around the world and even by people as close to you as your grandmother.
The Health Benefits of Bone Broth
Gut Healing Collagen and Gelatin
Gelatin is notorious for helping to heal the gut lining. Glycine helps form glutathione; one of the most potent detoxifiers in the liver. Glutamine is another key protein in bone broth that can help support the barrier functions of the gut lining. Although there is little research on the topic, glutamine is thought to assist with conditions related to “leaky gut” syndrome. Therefore, bone broth may improve the strength of the gut lining.
Joint Support From GAGS
Glucosaminoglycans, also known as “GAGs” are molecules that provide joint lubrication and can ease joint aches and pains. Probably the most notable GAGs are glucosamine and chondroitin, which people often take by mouth to ease symptoms of arthritis. Bone broth is rich in GAGs like glucosamine and can support joint function.
Healthy Bones and Tissues with Minerals
Calcium, magnesium and phosphorous in the animal bones get into the broth and can help strengthen your bones and connective tissues when you drink it.
Also, it is wise to add the apple cider vinegar during the early stages of cooking because it allows the minerals to be released from the bones more effectively. So, don’t forget to add this key ingredient to your next batch of broth for even more minerals.
A Magic Tonic?
While there is very little hard scientific evidence to lay proof to bone broth as a healing modality, homemade or thoughtfully sourced bone broth has very few drawbacks to negate the possible upsides. It has been thought that quality bone broth has many health benefits including improved gut healing, autoimmune disease management, improved function of neurotransmitters, muscle repair, hair and nail growth, and decreased inflammation. Thinking of trying bone broth? Below are a few resources to help you get started on your bone broth journey.
Nutrients in bone broth:
–Amino acids:
— Glycine, Proline, Glutamine
–Glucosamine
–Chondroitin
–Proteoglycans
–Collagen
–Marrow
Minerals in bone broth:
–Calcium
–Magnesium
–Sodium
–Potassium
–Sulfur
–Boron
You can add vinegar into your bone broth to increase the mineral content!
Collagen
You might have noticed that collagen is one of the hottest new supplements on the market. People are adding this to smoothies, coffee, and everything in between to ensure they are getting this enough of this important nutrient.
Collagen makes up 30% of the protein in your body. It is a component of tendons, ligaments, bones, skin, hair, nails, organs, vasculature, and cartilage.
As we age, the collagen in our body is reduced. Our skin and joints become thinner, tendons lose elasticity, bones weaken, and muscle atrophy. This is one reason why injuries are more likely to occur and take longer to heal as we get older.
Cellulite, wrinkles, and dry skin are also related to the loss of connective tissue.
Here’s the good news – bone broth is incredibly rich in collagen. Skip the powdered collagen supplements and make some homemade bone broth! It’s easy, cost effective, and great for your body!
Types of Broth
The best part about broth is the many different types of them. You can make bone broth from any types of bones.
Fish bones, beef bones, pork bones, chicken bones, duck bones and more. Whatever your heart desires.
What Does Bone Broth Taste Like?
Bone broth tastes very different based on the type of bones you get. You’ll find that the flavor reflects the type of meat or bones that they were stewed in.
That said, a rough equivalent (if you’ve never tried it before) is sort of like a healthier, more invigorating version of chicken noodle soup (minus the noodles).
You can vary the tastes and flavors with various spices and vegetables. It’s actually incredible to see what unique favors you can create with the right combinations of add-ons to your broth (pro tip: you should totally try this).
That’s close, right? 🙂
Your goal with bone broth is for it to be gelatinous! Don’t be afraid of the fat. This is where the good stuff lies.
Recipes
So you want to start making your own bone broth? Don’t worry – I’ve got you covered…
A few tips –
If your bone broth doesn’t come out gelatinous, there might be a few reasons why.
Be sure not to use too much water. You want just enough water to cover whatever you are stewing. For chicken, a good general rule to follow is 3-4 pounds per 4 quarts of water. For beef/veal bones, 7 pounds per 4 quarts of water.
You always want to go by the low and slow rule. Don’t let the temperature get too hot. Bring the broth to a slow roll and turn it down to a gentle simmer.
For chicken bones, aim for at least 4-6 hours. Beef and veal needs at least 12-18 hours (and up to 24 hours, even).
Our Favorite Brand
As easy as bone broth is to make at home, sometimes you just don’t want to wait or you don’t have the time. Due to the fact that bone broth is have a resurgence in popularity, it is becoming more and more available to buy at stores and online.
Our favorite brand? Kettle and Fire.
Kettle & Fire was founded by Justin and Nick – brothers with one mission for their company: to help people improve their health and their lives.
That right there is something I can get behind. But I love this broth for more reasons that just that.
The Bones
Broth is only as good as the bones. And luckily for drinkers of Kettle & Fire, they only use the best bones. This means that all bones used to make their broth come from cows that have been grass-fed, pastured-raised and are free from hormone and antibiotic treatment. And they don’t only offer beef bone broth – there’s chicken too!
Cooking Method
When it comes to making quality bone broth, you need time – and lots of it. Kettle & Fire’s broth is slow-simmered with organic vegetables and herbs (carrots, onions, celery, bay leaves, parsley, and thyme) over a course of 24 hours.
And It’s Delicious…
Let’s be honest…if you haven’t drank bone broth before, the thought of it can be a little bit unappetizing. I have made my own in the past, and became a big fan of its savory flavor. I’ll admit, though, that I was a little hesitant to drink a pre-packaged broth.
To my surprise, Kettle & Fire’s broth was delicious. I heated a cup of it in a small saucepan on the stove until it was warmed all the way through. I sprinkled a pinch of sea salt and ground some black pepper into it and that is all it needed. The flavor was rich, savory, and smooth. I stopped myself at a cup, but I could have easily drank another!
If you want to try out Kettle and Fire for yourself, use this link to purchase your own carton!
What’s Next for Bone Broth?
- If you’re in NYC, check out Brodo – a bone broth mecca to keep you warm in the winter.
- Check out the world’s very first broth fest. It’s also in New York (I was at this and it was awesome!)
- Kobe Bryant used Bone Broth to nourish his body over the last years of his career.
- If you know of more great Bone Broth locations or information nuggets, let me know and I’ll add to the list!
Other Resources
- The Wellness Mama guide to Bone Broth
- Healthy Crush Bone Broth Recipe (she has a great FAQ here too)
- Is Bone Broth The New Green Juice?
- Mark’s Daily Apple – Cooking with Bones
- Well & Good’s feature on Brodo
If you like this article, check out these others:
The Complete Guide to Leaky Gut
Autoimmune Protocol Diet Guide
What to Eat to Reduce Inflammation
Download Your FREE Paleo Starter Kit Today!
- 3-Day Paleo Diet Meal Plan
- Comprehensive Paleo Diet Shopping List
- 5 of Our Favorite Paleo Diet Recipes
