In the heart of my kitchen, amidst the gentle simmer of a stockpot, lies the secret to a centuries-old wellness remedy: bone broth. We wondered why grandma's chicken noodle soup easily eradicated any cold or flu. This nutrient-rich elixir, crafted from bones I've collected throughout the months and combined with the simplest yet most potent ingredients, is more than just a base for soups and stews; it's a cornerstone of holistic health. I've longed for the moment I can be my winter batch of healing magic.
The Essence of Bone Broth
Bone broth, a nourishing staple in many cultures, has seen a resurgence in popularity, not just among culinary enthusiasts but also within health-conscious communities. Populations in Mongolia, amongst others, drink bone broth to enhance immune function and aid in digestive wellness (Mar-Solís et al., 2021). Its preparation is simple, yet the benefits are profound. Slowly simmering bones – in my case, a mix of 3+ pounds of chicken and beef bones, including joints and knuckles essential for their health-giving properties – we unlock a treasure trove of nutrients.
A Symphony of Ingredients
To the bones, I add a medley of kitchen scraps I collect and store in the freezer specifically for broths. They are rich in flavor and nutrients, such as onion, garlic peels, carrot skins, celery pieces, or herb stems. Suppose I don't have enough saved (because I also compost). In that case, I will add fresh ingredients: a whole onion roughly chopped, two bulbs of garlic cloves smashed (skin on for ease and added nutrients), and a blend of fresh herbs, including rosemary, oregano, and thyme. Be creative – it contributes to the diversity of nutrients and flavor explosion.
Apple cider vinegar, a splash of acidity, helps in extracting the minerals from the bones. Kombu, a type of seaweed, adds depth with its umami flavor and a boost of iodine, while salt and pepper season the broth. Covered in filtered water and simmered gently for over 6 hours, this concoction transforms into a healing elixir. The process is as nurturing as the broth itself as I pour compassion and healing energy into every step and prep. There is something to be said for the healing potential of intention (more to come).
After a slow simmer, the mixture is allowed to cool and then strained to remove solids. Later, after additional cooling in the fridge, the broth reveals its final magic – a jiggly consistency, indicating a rich gelatin content derived from collagen in the bones—the wiggle and jiggle of this golden gelatin that signifies the depth of the nutrients within.
Why Bone Broth?
Bone broth has extensive health benefits. This nutrient-rich golden glory contains essential amino acids, minerals, and collagen (Mar-Solís et al., 2021). Rich in collagen, it supports skin, hair, nail, and joint health and gastrointestinal support (Wang, 2021). The gelatin, once cooled, aids digestion and gut health, providing a soothing lining for the digestive tract (Liu et al., 2015). Minerals like calcium, magnesium, and phosphorus are leached from the bones into the broth, offering a bioavailable source for bone and joint health (Hsu et al., 2017; Mar-Solis et al., 2021). The amino acids, such as glutamic acid, glycine, and proline, have anti-inflammatory properties, supporting overall immune function (Li and Wu, 2018; Meléndez-Hevia et al., 2021). In animal studies, bone broth reduces proinflammatory cytokines in the digestive system while increasing anti-inflammatory cytokines (Mar-Solis et al., 2021).
Additional Healing Ingredients
Onion and Garlic: Beyond their culinary uses, these kitchen staples are rich in antioxidants and have been shown to have anti-inflammatory and immune-boosting properties (Bayan et al., 2014).
Apple Cider Vinegar: Aside from aiding digestion and balancing blood sugar levels, apple cider vinegar also helps extract vital nutrients from the bones during the simmering process (Hsu et al., 2017).
Herbs: Fresh rosemary, oregano, and thyme not only add flavor but are also packed with antioxidants and have antimicrobial properties, enhancing the broth's health benefits.
Kombu: This seaweed is a natural source of iodine, essential for thyroid health, and adds a layer of minerals and umami flavor to the broth.
Recipe for Wellness: Homemade Bone Broth
Ingredients:
3+ pounds of mixed chicken and beef bones, including joints and knuckles
Kitchen scraps (onion and garlic peels)
1 whole onion, roughly chopped
2 bulbs of garlic, smashed (not peeled)
Fresh rosemary, oregano, and thyme
A few stalks of celery and carrots*, washed and roughly chopped.
3 tablespoons apple cider vinegar
1 piece of kombu
Salt and pepper, to taste
Filtered water to cover
*If you use organic carrots, wash them thoroughly with a potato brush, but do not peel them. The skins are rich in vitamin C and niacin.
Instructions:
Wash herbs and produce, then place all ingredients in a large stockpot.
Cover with filtered water.
Cover with a lid and bring to a gentle simmer.
Cook for over 6 hours, occasionally skimming off any foam that rises to the surface.
Allow the broth to cool before straining to remove solids.
Let the broth cool further in the fridge, then skim off the fat layer that solidifies on top.
Store it in the fridge for up to 5 days, freeze it for use in recipes, or enjoy it as a warming drink.
Download your copy of the Bone Broth Recipe here:
Embracing the art of making bone broth is a testament to the wisdom of traditional cooking methods and their place in a modern wellness lifestyle. Yet, we can use modern technology – like slow cookers or Instant Pots – to speed up the process. This nourishing broth, jiggling like Jell-O from its rich collagen content, symbolizes health that spans generations, a reminder of the healing power of simple, whole foods. Tap into your inner granny and create the most nourishing chicken soup using bone broth.
If you are interested in learning more about preventing heart disease, book your free one-on-one discovery call now for one of my nutritional coaching packages. Don’t forget to sign up for my newsletter to stay up-to-date on more health and wellness tidbits!
References
Bayan, L., Koulivand, P. H., & Gorji, A. (2014). Garlic: a review of potential therapeutic effects. Avicenna Journal of Phytomedicine, 4(1), 1–14.
Wang H. (2021). A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers, 13(22), 3868. https://doi.org/10.3390/polym13223868
Hsu, D. J., Lee, C. W., Tsai, W. C., & Chien, Y. C. (2017). Essential and toxic metals in animal bone broths. Food & nutrition research, 61(1), 1347478. https://doi.org/10.1080/16546628.2017.1347478
Li, P., & Wu, G. (2018). Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth. Amino acids, 50(1), 29–38. https://doi.org/10.1007/s00726-017-2490-6
Liu, D., Nikoo, M., Boran, G., Zhou, P., & Regenstein, J. M. (2015). Collagen and Gelatin. Annual Review of Food Science and Technology, 6(1), 527–557. https://doi.org/10.1146/annurev-food-031414-111800
Mar-Solís, L. M., Soto-Domínguez, A., Rodríguez-Tovar, L. E., Rodríguez-Rocha, H., García-García, A., Aguirre-Arzola, V. E., Zamora-Ávila, D. E., Garza-Arredondo, A. J., & Castillo-Velázquez, U. (2021). Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina (Kaunas, Lithuania), 57(11), 1138. https://doi.org/10.3390/medicina57111138
Meléndez-Hevia, E., de Paz-Lugo, P., & Sánchez, G. (2021). Glycine can prevent and fight virus invasiveness by reinforcing the extracellular matrix. Journal of Functional Foods, 76, 104318. https://doi.org/10.1016/j.jff.2020.104318