Nourishing Bone Broth (and Bullet Proof Bone Broth)!
Where do I begin to explain my love affair with bone broth?
Bone broth has taken off in the last few years, largely due to the growing number of Paleo enthusiasts and its place in their diet. There are even dedicated Bone Broth restaurants, such as Brodo in NYC, popping up. However, unlike many food fads, I really hope that this one continues to gain momentum for reasons I'll reveal to you now.
Some of the amazing benefits include:
1. It boosts you immune system.
2. It contains electrolytes, which assist in hydration.
3. It contains amino acids which can help to grow, repair, and maintain skeletal muscle groups.
4. It alleviates symptoms of the common cold by clearing mucus, opening respiratory pathways, and providing easily digested nutrition.
5. It contains collagen, making it great for hair, skin, nails, joints, and more.
6. The collagen and gelatin in bone broth can help to heal and reduce inflammation in the gut.
7. A happy gut means a happier you. There is ever growing evidence that shows the link between the gut microbiome and your brain.
8. Annnnd for those of you who are into intermittent fasting....because it's so good for your gut, easy to digest, and high in electrolytes, it makes it the ideal meal to break your fast!
Dr Axe states "Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline. The collagen in bone broth heals your gut lining and reduces intestinal inflammation".
My take from all this-
Bone Broth: Get in my belly!
Once made, bone broth can be used in a nearly endless array of savoury dishes, adding all the health benefits along with an incredible richness of flavour. Think bold pasta sauces, hearty soups, thick gravy, and risotto with an extra dimension.
If you're lazy like me, bone broth can be enjoyed alone of with a few simple add ins. A few favourites include:
- The Joint Pleaser- Fresh or powdered spices like ginger, turmeric, and black pepper (to increase the bioavailability of the tumeric)
- Warming Asian Bowl- Star anise, cinnamon, shredded chicken, and konjac noodles.
- Coconut Lovers- Coconut milk or cream, lemon grass, and a touch of red curry paste
- Keto "Bullet Proof" Bone Broth- MCT oil, grass fed butter, pink salt, herbs and spices to taste.
If it's something sweet you're craving, you can also find bone broth clever disguised in a number of flavoured protein powders such as the ones HERE. These can be easily added to your favourite shake.
The process may be lengthy, but it's incredibly simple to make, even if you're not a pro in the kitchen. Best of all, it freezes wonderfully, so make a big batch and fill ice cube trays or containers, and defrost as you need them.
Simpler yet, in most countries you can buy high quality, pre-made stock. Always look for one that use good quality ingredients, such as grass fed bones, and that don't have added sugars. Also, double that it's REAL bone broth made from REAL bones, and not just "Chicken Flavored" water.
Kettle And Fire a reputable brand that's available at Whole Foods. (No affiliation to either brands)
To the recipe!!
After hearing the delightful Samin Nosrat on the Tim Ferriss podcast, and subsequently watching her cinematically shot and wonderfully informative series on Netflix, SALT FAT ACID HEAT, I had to try out a Samin recipe for myself.
This recipe belongs to her, and I borrowed it from this website.
I have to say (as complete novice mind you) that bone broth is pretty hard to mess up. I used some different veggies I had lying around apple cider vinegar in place of the white-wine vinegar. It still turned out well, and I made it into my favourite Keto broth mentioned earlier. A person more refined palette may disagree, but I liked it!
You can also use bones from beef or fish, or a mixture!
- 4 pounds raw chicken bones
- 6 quarts water
- 2 onions, unpeeled, quartered
- 2 carrots, peeled and halved crosswise
- 2 celery stalks, halved crosswise
- 1 teaspoon black peppercorns
- 2 bay leaves
- 4 thyme sprigs
- 5 parsley sprigs (or 10 stems)
- 1 tablespoon white-wine vinegar
- Put everything but the vinegar in a large stockpot. Bring the stock to a boil over high heat, then turn down to a simmer.
- Skim off any foam that rises to the surface. Add the vinegar. (It helps draw out nutrients and minerals from the bones into the stock.)
- Simmer the stock for 6 to 8 hours, covered, keeping an eye on it to make sure it stays at a simmer.
- Strain the stock through a fine-meshed sieve. Let cool.