is the Big Deal about Bone Broth?
is Bone Broth?
The terms broth, stock and bone broth are often used interchangeably
however there are some differences:
- A Broth is typically made with
meat and contains a small amount of bones (think of the bones in a fresh whole
chicken, or bacon hocks used in pea and ham soup). Broth is typically simmered
for a short period of time (45 minutes to 2 hours). It is very light in flavour,
thin in texture and rich in protein.
- A Stock is typically made with
bones and can contain a small amount of meat (think of the meat that adheres to
a beef neck bone). Often the bones are
roasted before simmering, as this greatly improves the flavour, stock can
present a faint acrid flavour if the bones aren’t first roasted. Stock is typically simmered for a moderate
amount of time (3 to 4 hours). Stock is
a good source of gelatin.
- Bone Broth is typically made
with bones and can contain a small amount of meat adhering to the bones. (Think
of typical carcass leftovers of a chicken from your Sunday roast). As with
stock, bones are typically roasted first to improve the flavour of the bone
broth. Bone broths are typically simmered for a long extended period of time
(often in excess of 24 hours, sometimes up to 72 hours!), with the purpose
being not only to produce protein and gelatin from collagen-rich joints but
also to release minerals from bones. At
the end of cooking, the bones should crumble when pressed lightly between your
thumb and forefinger.
History of the use of Bone
There’s nothing all that new about bone broth. Around
the world, chefs and home cooks have been using the feet, knuckles, tendons and
bones of all sizes from poultry, beef, pig and fish to make rich, nourishing broths
practically forever.Our hunter-gatherer ancestors started making bone broth out
of necessity. Throwing away parts of an animal was unthinkable. Successful
hunts were so rare that every part of the animal was precious.Homemade bone
broth became a hit during the industrial revolution. As fuel costs rose, people
who used to leave their broth bubbling over a fire at home could no longer
afford the gas to heat their stoves for the hours. In Asia, all cooks use
stocks and broths made from meat offcuts and bones. In Europe, especially France, stocks and
broths have become the foundation of cooking and are used in not only making
soups and stews, but also for preparing reductions, sauces and for braising
vegetables and meats.
Why Drink Bone Broths – What are
Some of the Claims made about
Bone Broth includes
- Enhance immunity - reduce auto-immunity
- Improve digestion, Soothe the gut
- Strengthen joints
- Fortify tendons, ligaments and muscles
- Reduce body-wide inflammation
- Lessen cellulite and smooth skin
- Nourish the bodies of mom and baby during pregnancy
- Help rebuild postpartum bodies
However while no studies have
looked at bone broth specifically, dozens of scientific studies do support the
benefits of bone broth's ingredients, says Kaayla T. Daniel, PhD, a nutrition
scientist and certified clinical nutritionist. "We have science that
supports the use of cartilage, gelatin, and other components found in homemade
bone broth to prevent and sometimes even reverse osteoarthritis, osteoporosis,
digestive distress, autoimmune disorders, and even cancer,” she says.
Rebecca Mohning, a registered
dietitian and certified sports dietitian, works with endurance athletes through
her Washington, D.C.-based practice, Expert Nutrition.Mohning says bone broth
or soups made with it could help replace electrolytes after intense exercise
and aid in post-workout recovery."It's a nice way to rehydrate the body,
because of the liquid, and then replenish the sodium — that electrolyte — that
was lost through sweat during exercise," she said. The amino acids may
also provide the body with the building blocks it needs to rebuild muscle.
Bone Broth contains:
- Glycine - studies have shown it to enhance liver’s ability to detox,
DNA/RNA transcription, absorption of calcium, manufacture of hormones,
production of the antioxidant glutathione: Glycine
which is vital for healthy connective
tissue (ligaments, joints, around organs, etc) also supports the body’s
detoxification process and is used in the synthesis of hemoglobin, bile salts
and other naturally-occurring chemicals within the body. Glycine also supports digestion and the
secretion of gastric acids. Glycine also enhances muscle repair/growth by
increasing levels of creatine and regulating Human Growth Hormone secretion
from the pituitary gland.
- Glutathione - Often dubbed the
bodies master antioxidant, this thiol compound is present in the highest
concentration in the cells of all organs
- Gelatin - repair and coat gut lining
- Chrondroitin Sulfate - benefit joints
- Glucosamine - benefit joints
- Calcium - benefit bones, muscle function, cellular function, cardiac
- Magnesium - benefit bones via calcium absorption
- Phosphorus - supplement bones
- Collagen - known to enhance elasticity and structure of skin: Bone broths
are also rich in collagen “when we consume collagen, usually in the form of
food, the long chain proteins are broken down during digestion to their
original amino acids,” explains Science-Based Medicine contributor Scott
Gavura. “Only then can they be absorbed. Once absorbed, these amino acids are
available as building blocks to support collagen synthesis throughout the
- Proline - important for collagen structure: Proline(especially when paired with vitamin C) Proline
has an additional role in reversing atherosclerotic deposits. It enables the
blood vessel walls to release cholesterol buildups into your blood stream,
decreasing the size of potential blockages in your heart and the surrounding
blood vessels. Proline also helps your
body break down proteins for use in creating new, healthy muscle cells.
- If you’ve ever wondering why
chicken soup is good for a cold, there’s science behind that, too. Chicken broth inhibits neutrophil migration;
that is, it helps mitigate the side effects of colds, flus and upper
- Bone Broth made with fishheads
and carcasses provide iodine and thyroid-strengthening substances.
How to Make Your Own Bone
Bone broths are remarkably inexpensive to make. Many times you can prepare a decent broth
for the cost of energy used to heat your pot, you can make litres of stock for next
to nothing. In order to make a quality bone broth you need to collect a good
amount of rich bones, for example you can save bones from your meals, such as
your roast chicken, or turkey. You can also buy grass fed meat bones from your
local butcher roast them than use them in your broths. Become
a master of food recycling, save everything from onion peels to carrot
tops for use in adding extra nutritional value to
Choosing your bones.
You will want to use long bones like legs, backs, hips and shoulders to
supply the broth with marrow. When bones with marrow cook, they release
important nutritional and immune support factors, including the precursors to
both red and white blood cells (Micleu, 2007).
You will also want to include bones such as, knuckles, feet and other
joints, which contain cartilage. These bones cook down to produce gelatin,
loaded with minerals and amino acids that facilitate digestion and promote
effective detoxification (Micleu, 2007).
Bone Cooking Times:
It is said that the wider the
variety of bones, the greater diversity in nutrients.
•Beef, lamb, pork or game meat broth: 48 hours (bone, tendons and skin)
•Chicken duck, turkey or other poultry broth: 24 hours (Full carcass)
•Fish broth: 8 hours (fish bones, heads)
Tip: You can make bone broth in a
slow-cooker. Cook on low for up to 24 hours, topping up with filtered water if
they reduce too much. You can also make in a pressure cooker if cooking for
24hours plus is an issue, instead you can create a bone broth in a pressure
cooker in about 8 hours.
Make Your Own Bone BrothIngredients Makes: 4L of Broth
- 1.5 kg bones and offcuts (for example - chicken necks, feet,carcass, etc/lamb shank/beef marrow bone)
- chicken feet for extra gelatin (optional)
- 2 tablespoons acidic liquid (citrus or vinegar - I choose to use Apple Cider Vinegar)
- 1 large brown onion, roughly diced
- 2 carrots, roughly chopped
- 3 celery stalks (with leaves still attached), roughly chopped
- 2 leeks (white part only), rinsed well and roughly chopped
- 1 whole garlic bulb, cut in half (no need to peel)
- 2 large handfuls parsley (I prefer the curly parsely but any is fine)
- 1 tablespoon black peppercorns, lightly crushed
1. Place the bones or offcuts in a stockpot or large saucepan; add 5 litres
of water, the acid, and leave to stand for 30 minutes –
2. Bring to the boil, then turn down to a simmer
3. continuously skim the surface of the water to remove the skin and foam
4. simmer for 6 – 12 hours or longer depending on the type of bones you are using (see cooking times chart above). Half way through cooking time add vegetables
Note: The longer you cook the stock the more the
flavour will develop and the better it will taste (it also extracts more of the nutrients!).
5. Once cooked, cover and set aside until it has cooled to lukewarm.
the stock through a fine sieve or through a rough woven cloth into a large airtight container.
7. Store in your refrigerator until the fat rises to the top and
8. Skim off the layer of fat from the top and reserve to use for roasting.
9. The broth can be stored in the refrigerator up
to a week or frozen for up to 3 months
350 ml hot broth
1 teaspoon fresh ground turmeric
1 pinch fresh ground cumin
2 teaspoons lemon juice (or to taste)
Cracked black pepper (to taste)
Pour the hot broth in a mug, then add the other ingredients and stir
well... enjoy and know you are giving your body a health dose of
How to use Bone Broth.
Bone Broth can be used as a base for soups, stocks, gravies, or in
place of any flavourful stock, it can also be made into aspic or served as a
delicious “detox” drink, (or a delicious breakfast drink in place of coffee or
tea) simply by heating a cup of the broth adding a squeeze of lemon juice, you
can also add a little turmeric and black pepper for added earthy flavour and a
whole range of extra nutritional benefits!Adding coconut oil
and whisking gives the broth a creamy frothy texture – a Bone Broth Latte!