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  • Jaclyn Casiero

How to Make the Ultimate Gut-Healing Bone Broth


Is it a fancy trend, or is bone broth here to stay? You guessed right - the ancient method of making bone broth is in its prime of popularity, and here to stay. Believe it or not, our hunter gatherer ancestors have been making bone broth for thousands of years as a necessity for life, as many of us are now doing. I’ve been sipping on bone broth for years, and I really notice the difference it makes when you incorporate it into your diet. Bone broth has an incredible amount of nutrients and has extraordinary gut-healing properties. These days there are so many pre-made bone broth products on the market that are heavily loaded in sodium and include flavorings or artificial enhancers. I have included a simple recipe for you below, and outlined the step-by-step process to preparing this delicious golden broth of bodily love. We’re going to look into the many health benefits that are associated with drinking bone broth, and how bone broth can improve digestion, allergies, immune health, brain health and much more. Let’s dive into the basics.



This nutrient-dense stock is used for soups, stews and health drinks.


What is Bone Broth?


It’s quite simple actually. Bone broth is made by roasting bones first to extract nutrients and flavour. Next, you want to simmering bones and connective tissue of animals, along with simple kitchen staples such as vegetables and herbs for anywhere between 12-18 hours. Yes, you heard me right. In my testing, the low and slow cooking in a slow cooker delivers the best flavor every time. You can make bone broth from any animal carcass from chicken, pork, veal, turkey, beef, lamb, bison. You can even use fish. You want to use bones from a healthy reliable source and make sure the animal as been treated antibiotic and hormone free. Ultimately, it's the marrow that you want to break down for the most nourishing nutrients.


Marrow provides vitamin A, vitamin K2, minerals like zinc, iron, boron, manganese and selenium, as well as omega-3 and omega-6 fatty acids.

Why bone broth?


There are a long list of reasons why you should include bone broth into your diet. Firstly, bone broth is ultimate treatment for a sick gut. Traditionally, bone broth is made when one is sick. Bone broth is regularly consumed when sickness occurs because it’s immune boosting, and nutrient rich to get you back on your feet. But bone broth is also known for so many other healing properties.

Bone broth is high in amino acids, and provide many medicinal heal properties for a healthy gut. Gelatin in bone broths contains concentrated levels of amino acids glycine, proline, arginine and glutamine, to name a few. Why is this so important? Amino acids are the building blocks of the human body and are linked to form proteins that act as an important source of energy for each individual cell. All animal parts also contain protein collagen, which turns into gelatin when cooked and breaks down into several important amino acids. If you are following the collagen craze, you know that collagen are the building blocks for health hair, skin and nails. Read on to find out more about the fascinating benefits.


1. Glycine is required for protein synthesis of DNA and RNA


2. Amino acid in gelatin called glutamine helps maintain the function of the intestinal wall, and has been known to prevent and heal a condition known as "leaky gut". [1] When the gut-gaps are sealed there is less reaction in allergies.


3. Gletain binds with water in the digestive track and helps move things through the gut more easily.


4. Glycine supports muscle growth and repair, improves bone health and helps regulate blood sugar levels.


5. Levels of Arginine help lower inflammation and oxidative stress in obese women. [2]


6. Amino acids are vital for rebuilding connective tissues of muscles, ligaments, organs and joints. [3]


7. Collagen helps to build and maintain our skin, our blood vessels, our intestinal lining, hair and nails. [4]


8. Glycine converted into the neurotransmitter serine, which promotes mental alertness, improves memory, boosts mood, and reduces stress. [5]



Preparing the Liquid Gold


Bone broth is easy to make, and you can batch cook this for the week ahead. I use bone broth for stews, soups, and of course as a health beverage. The possibilities are endless. Incorporating bone broth into your favorite recipes is an easy and delicious way to get some extra nutrients into your diet.




There are a few things I recommend when preparing bone broth:

  1. Roasting the bones first is highly recommended. You want to see dark brown patches pull through the bones.

  2. When your broth is done - let the broth cool down to room temperature before you refrigerate it.

  3. Ensure your bone broth has formed into a gel when you take it out of the fridge.


Got more questions? I’m sure you do. That’s why I included a few FAQ’s below.



Frequently Asked Questions


Q: How long do you cook your bone broth for?


A: I usually prepare my crockpot while I’m making dinner, for one there is only one clean up, but mostly because I allow it to cook overnight, so when I wake up its naturally cooled off and I can pour the broth into mason jars and store for the week.


Q: Where do I get bones?


A: A local butcher shop would be best, as well as a local farm, or a health food store. You will pay a bit more, but make sure you find organic, free-range animal bones that are free from hormones and antibiotics. If you want to go full-out, find local farms


Q. Why add lemon juice or apple cider vinegar?


A: Adding an acid, like vinegar or lemon juice to your bones and water will help extract minerals and collagen in the connective tissue that is bonded to the bone.


Q: How do I store bone broth?


A: Keep some of the broth in the refrigerator, but no longer than 3 – 4 days. The rest should be frozen and used another time. TIP: Don't put hot broth in the fridge. Not only will it invite bacterial growth, it will also raise the temperature of the refrigerator and potentially contaminate the rest of its contents.



We’ve talking a lot about the many health benefits that bone broth has to offer. Let’s put it to the test. Here is my staple recipe including step-by step instructions below.


Author: Jaclyn Casiero

Prep Time: 10 minutes

Cook Time: 12-18 hours


Ingredients


Bones from a reliable source

2 carrots

2 celery stalks

1 onion

2 cloves of garlic

Handful of parsley

2 tablespoons apple cider vinegar or lemon juice

Himalayan salt

Just enough water (filtered)


Directions


Step 1: Roast the bones for 20 minutes.


Step 2: Place bones in a pot or a slow cooker, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.


Step 3: Add more water if needed to cover the bones.


Step 4: Add the vegetables bring to a boil and skim the scum from the top and discard.


Step 5: Reduce to a low simmer, cover, and cook for 12-18 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)


Step 6: During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor, and minerals.


Step 7: Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones, and into the broth.


Step 8: Add himalayan salt to taste, and drink the broth as is or store in fridge up to 3 to 4 days or freezer up to 6 months for use in soups or stews.





[1} https://www.ncbi.nlm.nih.gov/pubmed/20613941

[2] https://www.ncbi.nlm.nih.gov/pubmed/21996294

[3] https://www.health.harvard.edu/healthy-eating/whats-the-scoop-on-bone-soup

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846778/

[5] https://selfhacked.com/blog/serine/