The Health Benefits Of Bone Broth
You’ve no doubt been hearing about bone broth lately (or have seen it on the grocery shelves) and may be wondering whether it’s just a trendy way to market regular broth or stock. It’s not.
Many store-bought broths contain artificial ingredients and meat flavoring; some higher-quality brands are produced with bones and veggies but only cooked for a few hours. Authentic bone broth is simmered for 12 to 24 (or more) hours and that’s where the magic happens. Super-long simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that can transform your health. Bone broth has the power to:
Protect Joints. As we age, our joints naturally experience wear and tear, and we become less flexible. As bone broth simmers, collagen from the bones and ligaments leaches into the broth and becomes readily absorbable to help restore our cartilage and strengthen connective tissues and joints. Another valuable component of bone broth is gelatin, which acts like a cushion between bones to prevent friction. It also aids with bone strength.
Heal The Gut. Studies show that gelatin is beneficial for restoring the strength of the gut lining and fighting food sensitivities (such as to wheat or dairy). It also helps with the growth of probiotics (good bacteria) in the gut and prevents inflammation in the digestive tract.
Get Skin Glowing. Collagen helps form elastin and other compounds that are responsible for maintaining skin’s youthful tone, texture and appearance, resulting in fewer lines and wrinkles and less puffiness. Collagen is also important for healthy hair and nails.
Boost Immunity. Bone broth’s gut-supportive benefits means it can help prevent leaky gut syndrome, which occurs when undigested particles from foods seep through tiny openings in the intestinal lining and enter the bloodstream, where the immune system detects them and becomes hyperactive, releasing high levels of antibodies that attack healthy tissue. Traditionally-made bone broths are thought to support healthy inflammatory response and normal immune system function.
Homemade bone broth is simple to make. Ask your local butcher or farmers’ market vendor if they have soup bones or roast a whole organic, pasture-raised chicken and save the bones for cooking broth. Use the broth to make soup or any recipe that calls for broth; it’s also great on its own in a mug for a midday pick-me-up.
If you don't want to make your own, Kettle & Fire makes a good, packaged organic bone broth.
Chicken Bone Broth
4 pounds chicken parts (or carcass from a roasted chicken)
3 unpeeled carrots, chopped
3 celery stalks, chopped
2 medium onions, peel on, sliced in half lengthwise and quartered
4 garlic cloves, peel on and smashed
1 teaspoon sea salt
1 teaspoon whole peppercorns
3 tablespoons apple cider vinegar
2 bay leaves
3 sprigs fresh thyme
5–6 sprigs parsley
1 teaspoon oregano
5 quarts water
1. Place all ingredients in a large stockpot. Add water and simmer for at least 24 hours, skimming fat occasionally. Don’t keep stove on overnight—turn off at bedtime, leave pot covered on stovetop and turn back to simmer in the morning.
2. Remove from heat and allow to cool slightly. Discard solids and strain remainder into a separate pot or large bowl. Let stock cool to room temperature, cover and chill. Use within a week or freeze up to three months.
NYC Chef Marco Canora was among the first to embrace the health benefits of bone broth and has a lot to do with the current craze. I recommend his book for more recipes.