Bone Broth 101

Oh hail the broth! This stuff is so easy and cheap to make and is truly so wonderful for us, it’s no wonder it has long been considered a traditional superfood.

Bone broth is basically a conventional way of making stock, before the factories started to manufacture it in mass amounts with all the additives and artificial crapola. It’s made by boiling bones with an acidic medium (vinegar) for a long period of time so that the nutrients contained in them leach out. These nutrients are highly bioavailable to the body (which means we easily digest and absorb them), something that store bought vitamins and minerals are not.  I particularly like making home made broth because it means I am using the whole animal and there is no waste.

bonebroth3

What are the benefits?

Home made bone broth is loaded with:

  • Calcium, magnesium, phosphorous and other trace minerals.
  • Amino acids including arginine, glycine & proline.
  • Gelatin and collagen
  • Glucosamine and chondroiton

 And what does that translate to in terms of your health?

  • A stronger immune system. Does chicken soup when you have a cold ring a bell? Thats because our ancestors knew the health benefits of home made broth, unfortunately the chicken soup of today isn’t the same.
  • A healthy digestive system. Not only does bone broth aid the digestive process by helping to regulate the production of bile salts and digestive secretions, but it also helps to repair any damage done to your gut (ala ‘leaky gut syndrome’ and stomach ulcers) As I have mentioned before, a healthy digestive tract is a huge player in our overall health.
  • Healthy skin and nails. Who needs a collagen injection when you can have bone broth!
  • Supports arthritic joints and other joint pain due to the wonderful combination of proline, glycine, collagen, glucosamine and chondroitin. These will all help you have healthy connective tissue in general.

If you would like to read more about the benefits, see here and here.

How to make it

Below is the most basic recipe for bone broth you will come across! Its extremely easy, won’t take you long to prepare and is basically fail-proof.

Additional info:

  1. Always use cold water because the slow heating process will help to bring out the flavours.
  2. If you boil your broth down (or don’t add the extra water in part 2 of the method) it will become gelatinous or ‘jelly like’ which is great if you want to use it for thick sauces.
  3. Use any type of bones: beef, lamb, chicken, fish, rabbit…
  4. Commercially available stock is not made with anywhere near the same amount of love, so it won’t ever contain the same health benefits.
  5. Bone broth can be made with your leftover bones such as those from a roast chicken or BBQ’d lamb chops.

How to use your broth:

  1. Substitute it for any store bought stocks in your current recipe collection
  2. Use it as a base for soups, stews and sauces. I actually just boil up veggies in mine and have it as an easy vegetable soup, but I would recommend including some of the ‘additional ingredients for this
  3. Ever made traditional gravy from the juices at the bottom of your roasting dish? Using the broth instead of water makes extra delicious gravy!
  4. Saute your cauli-rice in it. Or if you eats grains and legumes you could use it as a cooking medium for these.
  5. If I make a particularly good batch, I drink it straight.
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5 thoughts on “Bone Broth 101

  1. I saw you talk about this on Instagram a while ago and was really curious! I’m going to give this a go soon :) the site looks great Rachael :) Well done!

  2. Right I have my chicken carcass ready to go – this time I have instructed hubby to not throw it out. How dry should the carcass/bones be prior to making the broth?
    J :)

      1. The broth is underway, it’s simmering in the slow cooker right now. My chicken carcass only weighed 500g so I had to minimise the recipe but I added lots of fresh herbs – rosemary, thyme and garlic chives, garlic, onion, carrots, plus sea salt and a good shake of organic Braggs dried herbs. My house smells so yummy :)

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