Over the past 3 months a lot of you have heard me talk about Bone broth and its magical powers. I truly feel like a new and improved person in regards to gut health but also energy and enthusiasm to finish this year with a bang. The day I walked out of my fantastic nutritionists treatment room I had hope that I was going to start feeling a whole lot better but I could never of imagined I would feel like this. I also couldn’t stomach the idea of sipping on bone juice but that all passes once you start to feel the relief…. Even having it for breakfast doesn’t sound to bad! We have all heard the old adage that chicken soup will help cure a cold.
There is a reason broths have been staples in the traditional diets of every culture and the basis of all fine cuisine- nutrient dense, easy to digest. Its rich in flavor and boosts healing!
The simmering process causes the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine.
Bone broth has multiple benefits including;
It can assist in the healing of a leaky gut. The gelatin in bone broth protects and heals the mucosal lining of the digestive tract and assists the digestion of nutrients. Gelatin promotes probiotic balance and growth and saving you $30-$40 on medication. It also helps people with food allergies and sensitivities tolerate those foods including cows milk and gluten.
Bone growth and repair.
The calcium, magnesium and phosphorus in bone broth helps our bones to grow and repair.
The glucosamine in bone broth can actually stimulate the growth of new collagen, repair damaged joints and reduce pain and inflammation. Once gain saving you from having to take more medication.
The amino acid glycine found in bone broth can be very calming, a great preparation pre-sleep.
Infection fighting & recuperation from illness.
Homemade bone broth is excellent for speeding healing and recuperation from illness.
Hair, skin and nails.
The collagen and gelatin in bone broth supports hair growth, skin regeneration and assists in keeping your nails strong. Collagen also reduces the appearance of wrinkles and cellulite via the high contents of connective tissue and collagen.
So now you know why you should be having Bone broth as part of your diet here is how to make it.
- Head to your local butcher or market and ask for some large bone marrow bones- usually cost you around $5. Ask them to cut the bones if large as this will help release more of the good bits.
- Place bones into a slow cooker or large stock pot and cover with water.
- Add two tablespoons of apple cider vinegar to water prior to cooking. This helps to pull out important nutrients from the bones.
- Heat slowly. Bring to a boil and then reduce heat to simmer for at least 8 hours- the longer the better!
- Turn off heat and strain the water so you are left with just the fluid and no bones.
- Allow to cool in the fridge- it will turn to jelly.
- Scrap off and discard the fat layer (don’t do earlier as it protects the nutrients of the broth).
- Allow the broth to return to room temp and then pour with a ladle serving sizes into muffin tins or snap lock bags.
- Place in the freezer and remove when needed.
For full benefits my nutritionist recommended 2 x meals a day for 2 weeks of only bone broth with veggies etc. to boost the benefits early and then continue to include the broth 2-3 x weekly by either cooking with it or sipping it before a meal (I sometimes need to block the nose hehe).
*Special thanks to Emma Spurrell who consults as Nutritionist at The Acupuncture Co.