Winter ailments are around in force, so it’s really important to look after our immune health. Bone broth is a good old fashioned nutritional tonic that is making a comeback! There are many proven health benefits of regularly drinking good quality bone broth…and it’s easy and inexpensive to make.
Anyone who has read Gut and Psychology Syndrome knows the many benefits of bone broth and how it can improve digestion, allergies, immune health, brain health, and much more.
What isn’t as well known is that broth can help reduce cellulite by improving connective tissue, increase hair growth/strength, improve digestive issues and re-mineralise teeth.
Bone Broth is made with bones and can contain a small amount of meat adhering to the bones. As with stock, bones are typically roasted first to improve the flavour of the bone broth. Bone broths are then simmered for a very long period of time (often in excess of 24 hours), with the purpose being not only to produce 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.
Bone broths are extraordinarily rich in amino acids. Glycine supports the body’s detoxification process and is used in the synthesis of haemoglobin, bile salts and other naturally-occurring chemicals within the body. Glycine also supports digestion and the secretion of gastric acids. Proline, especially when paired with vitamin C, supports good skin health. Bone broths are also rich in gelatine which supports digestive health (which is why it plays a critical role in the Gut and Psychology Syndrome diet. Broth is very helpful to have on hand when anyone in the family gets sick as it can be a soothing and immune boosting drink during illness, even if the person doesn’t feel like eating. And, lastly, if you’ve ever wondering why chicken soup is good for a cold, there’s science behind that, too. Chicken broth helps mitigate the side effects of colds, flus and upper respiratory infections.
Homemade, nutrient dense bone broth is incredibly easy and inexpensive to make. There is no comparison to the bought versions which often contain MSG or other chemicals and which lack gelatine, good fats and some of the other health-boosting properties of homemade broth.
There are several places to find good bones for broth:
- Save leftovers from when you make roast chicken, duck, turkey, lamb, beef or pork
- Supermarkets often stock them (ask for hem if you can’t find them)
- From a local butcher, especially one who butchers the whole animal
- From local farmers who raise organic animals (ask around at your local Farmer’s Market)
How to Make Bone Broth
Prep time 10 mins Cook time 8 hours Total time 8 hours 10 mins
- 1kg (or more) of bones from a healthy source
- 2 chicken feet for extra gelatine (optional)
- 2 onions
- 2 carrots
- 2 stalks of celery
- 2 tablespoons Apple Cider Vinegar
- Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.
- You’ll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.