How to Make a Basic Bone Broth Recipe

by Healthy & Tasty Recipes

Traditional foods and meals such as bone broth and fermented vegetables have been around for thousands of years, and they have been used to heal a variety of ailments. Bone broth is actually one of the oldest and healthiest meals that exist, and they have numerous health benefits.

A bone broth can improve your immune system, heal leaky gut, treat allergies and help you against digestive problems as well.

All kinds of bone broths including chicken, beef and fish are an essential part of the traditional diets in different cultures around the world. They are rich in essential nutrients, have a great flavor, and best of all, they’re great for our system. Bone broths recipes have been passed on for millenia.

The broths were invented by our ancestors in the distant past, who weren’t going to waste any part of the animals they hunted. Preparing one is simple – just add a bit of cartilage and bones in a pot of water, then simmer the mixture nicely. The longer you simmer it, the richer and healthier it gets.

According to nutritionists Kaayla Daniel and Sally Fallon, bone broths contain minerals which can strengthen our bones and joints and are easily absorbed into the body. They are rich in calcium, magnesium, silicon, Sulphur and phosphorus as well as other nutrients which our body needs on a daily basis. This goes for homemade broths only, not the ones you can find packaged in the market. These broths are nothing more than empty calories, and offer no nutritional quality at all.

The magic of gelatin and collagen

Gelatin and collagen are the two main compounds which give the broth its powers. They are essentially proteins that reside in the connective tissue of animals such as the joints, cartilage, marrow and bone. Gelatin is actually a byproduct of collagen, and is incredibly important for the flexibility of our joints and bones.

Gelatin provides the bones with various minerals that can prevent bone loss and pain, while the collagen can make your skin shine. Gelatin can also help if you’re suffering from allergies, while the collagen lines the insides of the digestive tract and helps in the treatment of IBS, Crohn’s disease, acid reflux, heartburn and ulcerative colitis. The gelatin will also boost the growth of beneficial bacteria in your gut, while the collagen irons out your skin and prevents the appearance of wrinkles.

Rich in amino acids

The gelatin from bone broths is rich in numerous essential amino acids such as glutamine, proline, arginine and glycine which add more power to the broth. The unhealthy diet we all eat and the lack of nutrients in it makes these amino acids highly important for our health. Here are some of their health benefits:

Glutamine

• Protects the intestinal lining;
• Improves your metabolism;
• Fuels the cells in the small intestine.

Proline

• Heals leaky gut;
• Reduces cellulite;
• Regenerates the cartilage and joints.

Glycine

• Prevents the breakdown of protein in the muscles;
• Is used by the body to produce glutathione;
• Detoxifies the body;
• Improves your sleep.

Arginine

• Is used in the production of sperm;
• Is used for the production of growth hormone;
• Great for the immune system;
• Assist in the healing of minor wounds;
• Regenerates damaged liver cells.

How to make bone broth

The recipe is easy to prepare, and requires animal components such as cartilage and bones. You can pick them yourself – they can be either chicken, beef, lamb or fish. Adding vegetables, herbs and spices in the broth works great and will further improve the broth’s health benefits. Of course, it goes without saying that the ingredients used must be organic.

Preparation

Put the bones and cartilage in a stockpot and pour water to cover them, then add 2 tablespoons of ACV to extract the nutrients from the bones better. Leave space at the top so the broth can boil. Now, put the stockpot on low heat and simmer for about 6 hours. Remove the scum as it boils, and continue with the cooking. The best bone broths need even more than 6 hours – the longer you cook the broth for, the better it is. Add some chopped onions, carrots, ginger, parsley and celery to make the bone even better.

Leave the broth to cool down when everything’s soft and tender, then consume a few bowls every day.

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