Benefits of Bone Broth
According to an old proverb, “bone broth can resurrect the dead.” Well, I can’t say I’ve carried out that exact experiment, but I have found it to be quite the remedy in my house. In today’s modern, “eat-on-the-go” lifestyles, bone broth has been lost by the wayside from our traditional ancestors but fortunately, it is making quite the come-back in recent years. I hope today’s blog will help you understand that making slow and subtle changes in your family’s diet can reap a bountiful harvest of health. With all the acute and chronic health diseases today, I truly believe bone broth can be one easy step to preventing or even reversing these diseases. I use it weekly in cooking vegetables and soups and whenever someone is fighting an acute illness. I also recommend it regularly to my patients with chronic autoimmune and gut issues.
Bone broths were used in traditional cultures, not just a source of nourishment but also for all sorts of ailments and disease prevention. In addition, traditional cultures slaughtered their meat locally and did not want to waste any of it, including hooves, carcasses, and bones. We now know that stock contains minerals in a form the body can absorb easily—minerals such as calcium, magnesium, phosphorus, silicon, sulphur and trace minerals. When the bone breaks down, the byproducts of those bones contains products such as glucosamine and chondroitin. Yes, that would be a version of what is now sold as supplements to help with joint pain. (Buyer beware: These byproducts that can be super helpful can also be made in a laboratory. Give me the real stuff, please.) Don’t you just love “beating the system” by making it yourself than spending money for a “laboratory version?”
Here are just a few of the many benefits of bone broth:
Helps to alleviate upper respiratory and other types of infections. Bone broth is full of amino acids called cysteine, which help to thin and liquefy respiratory secretions so they can be coughed up more easily. Other spices can be added to the broth to enhance that process such as pepper or turmeric.
Helps to “heal and seal” the lining of the digestive system. We now know that many autoimmune conditions are a result of chronic gut inflammation resulting in undigested food particles “leaking” into the bloodstream. Bone broth soothes, nourishes, and heals the internal lining of the intestines when used as part of an ongoing diet plan. The gelatin of bone broth is a hydrophilic colloid which attracts digestive juices, which promotes a healthy GI tract.
Reduces joint pain and inflammation. Bone broth contains minerals that are easily absorbed and promotes joint health and reduced inflammation.
Maintains bone health. Studies show that taking calcium supplements may be harmful since most calcium cannot be absorbed. Bone broth contains calcium and magnesium and other trace minerals that are essential to bone health and are easily digested.
Promotes healthy hair and nail growth. The gelatin, with all its minerals, amino acids, and collagen, is especially great for hair and nails.
Chicken Stock
1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
gizzards from one chicken (optional)
2-4 chicken feet (optional)
2-4 quarts cold filtered water, enough to cover all the bones
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley
*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.
If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.) Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.
Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.
Beef Stock
about 4 pounds beef marrow and knuckle bones
1 calves foot, cut into pieces (optional)
3 pounds meaty rib or neck bones
4 or more quarts cold filtered water
1/2 cup vinegar
3 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
several sprigs of fresh thyme, tied together
1 teaspoon dried green peppercorns, crushed (hey, I just use black pepper!)
l bunch parsley, optional
Place the knuckle and marrow bones and optional calves foot in a very large pot with vinegar and cover with water. Let stand for one hour. Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a boil. A large amount of scum will come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.
Simmer stock for at least 12 and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes. You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t even smell particularly good. But don’t despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes in this book.
Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage.