It’s one of those very trendy words hitting our supermarket shelves and health magazine, but this amazing elixir can be so much more than a fast passing trend.
Simply put, bone both is exactly that - a broth made from simmering beef, chicken or fish bones for several hours to extract the nutrients, collagen, gelatine, protein and minerals. This tincture is then drunk warm, added into soups and meals to boost overall health and wellness.
If you are new to bone broth it is always a good idea to start slow, see how your body enjoys it and increase from there. It could be that when making your own bone broth, simply simmer the bones for a couple of hours (therefore reducing the cooking time and the strength) or if using a premade start with half a cup every couple of days or ½ a teaspoon of concentrate rather than a full teaspoon.
There can be many benefits to consuming a cup of bone broth, while it may be slightly daunting it can be a very simple way to use food to enhance overall health.
Where possible you should try to use organic or grass-fed bones. Bones while extremely nutrient rich are also the perfect storage house for toxins, chemicals and heavy metals. When we slow cook the bones these toxins leave the bones and stay in the broth – this is never ideal to our health.
Wholefood source of Nutrients
Bone broth is literally a nutrient power house! Each batch will have a slightly deferent nutritional profile but here are the key nutrients! Amino acids, calcium, collagen, protein, glucosamine, gelatine, iron, magnesium and manganese, potassium, zinc and other essential minerals.
Digestive health
Possibly the key benefit of bone broth is its role on the digestive system. With a healthy digestive system all our other body systems are happier and healthier. We need a healthy digestive system to support the absorption and assimilation of vitamins and minerals, to support hormone development and our overall immune health. When our tummy is happy our brain is happy. There is more and more research around gut health and its strong influence on our overall health.
Bone broth is naturally rich in collagen, this helps to heal and sooth the digestive track while reducing general inflammation.
Skin health
The skin is composed of several layers, each with their function and nutrient requirements. One of the key skin loving nutrients is collagen and it is abundant in bone broth. Collagen is responsible for our skin elasticity and consumption is often associated with an improvement in overall appearance, moisture, wound healing and decrease in wrinkles and folds.
Immune health
It has been said that approximately 80% of our immune health comes from our digestive system. With a happy tummy our good bacteria is happy and they strive to build a strong immune system – making bone broth a nice addition to our winter routine. Bone broth helps to restore our digestive health and therefore supports our immune health, it also contains essential minerals to provide the building blocks for a healthy immune system.
Joint pain
We now know that collagen can benefit our digestive health and skin, but it can also help to nourish our bones! One of the benefits people may experience from bone broth is a reduction in joint pain. Bone broth is a natural source of glucosamine, gelatine, amino acids and essential minerals – all which are essential for healthy bones and healthy joints. Drinking bone broth may help to provide the raw materials for building healthy bones.
BASIC BEEF BONE BROTH RECIPE
Ingredients:
2 kg beef bones (beef marrow, knuckle bones ask your local butcher)*
2 onions, skin on roughly chopped
1 – 2 carrots, roughly chopped
1 -2 celery sticks
Any leftover fresh herbs that need to be used up
2 – 3 bay leaves
1 – 2 L of filtered water
Splash of apple cider vinegar
Method:
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In a preheated oven, lightly roast the bones for about 15-20 minutes.
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Once roasted, add the bones and vegetables into a large pot and cover with water
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Simmer on a low heat for at least 12 hours (the longer the stronger). This can also be done in a slow cooker.
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Once cooked, remove from heat and strain and store in glass jars.
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The bone broth can be frozen and used as needed.
* Try to choose organic bones or bones from grass-fed cattle where possible.
