Bone Broth – Nutrition, Health Benefits and Best Recipe
Bloggers all over the internet have started writing about the health benefits of bone broth. Although this may sound like something new, it’s actually been around for a long time, with its fans enjoying the health benefits for years. But for someone who hasn’t tried it before it can be a little overwhelming. Because it can take a long time to make and is cooked from something normally thrown away, it can take a little getting used to the idea of what bone broth is. It is often compared to broth or stock but does have some differences from those, mainly in how it is made. Read on to find out more about this incredibly healthy food that is taking the world by storm.
What is Bone Broth?
It’s important to first understand what broth and stock are. Broth is made when vegetables or meat (or a combination of the two) are simmered for a short amount of time. It generally takes under two hours to make a pot of broth, and while delicious, it is light and lacks a lot of flavor. Stock is made with bones and only a little meat. Some cooks choose to roast the boast before making stock so that the flavor is better. After simmering for around four hours, stock will be flavorful and have a good amount of gelatin in it.
Bone broth is made with roasted bones that may have some meat on them. This is simmered for a long time – sometimes up to a whole day – and will be very gelatinous and have minerals extracted from the bones themselves. By the time the bone broth is finished, the bones will crumble easily in your fingers due to the minerals and calcium being extracted from them.
Bone Broth Nutrition
As they’re really high in protein and contain the minerals extracted from the bones that you simmered, bone broths are incredibly good for you. The gelatin that they contain is wonderful for promoting healthy skin, joints, and your digestive system. Your joints rely on cartilage to operate without pain. The nutrients that are in the cartilage you cook for bone broth will help your joints operate smoothly and keep them healthy. The trace minerals that you have extracted from the bones when you simmered them aren’t found in regular stocks or broths, and can have tremendous health benefits when you consume them. These include helping with blood creation, a healthier stomach and gastric acids, and clear skin.
Leaky gut is something that many people suffer from, and the manifestation of this problem is inflammation. As most people know, inflammation can cause problems that range from skin disorders to cancer to Alzheimer’s. When your gut is out of balance it can be hard for your body to control the bad microbes. This causes your immune system to go into overdrive to protect your body. Luckily, you can help your immune system get your gut health back under control by eating bone broth. The gelatin in it contains glycine. This amino acid is very powerful and a great anti-inflammatory. You’ll be amazed at how much better you feel when you have the inflammation in your body under control.
How to Make Bone Broth
It’s really simple to make this delicious food from any sort of bones, whether they be chicken, beef, pork, or turkey. The idea is the same no matter what kind you choose to use.
Begin by roasting your bones in the oven at 425 for around 40 minutes. This will smell delicious and add layers of flavor to your final product. After they have roasted place them in a large pot with aromatics, if desired, and cover with water. Bring the pot to a boil and then lower the heat to keep the liquid at a simmer. This will cook on your stove all day, so be sure to keep an eye on it and make sure that it doesn’t boil over or dry out. If you are worried about not being able to watch your stove, you can cook this in your slow cooker. It will take days, but will make it a lot easier for you if you have to leave the house.
When your broth is the color that you want you will strain out the aromatics and the bones using a fine sieve. Once the liquid is in the refrigerator it may gel due to the high level of gelatin in it. It’s ok if it doesn’t, you will still remove the fat that rises to the top and hardens. This can be used in cooking or simply discarded. You will now reduce your liquid on the stove if it is not gelatinous enough for you. This can take anywhere from thirty minutes to a few hours, depending on the amount of liquid and size of pot that you are using. When you have finished this then your bone broth is ready to store in the refrigerator until use.
What to do With Bone Broth
Once you’ve made your delicious bone broth you may be at a loss of what to do with it and how to actually eat it. It can be daunting because of how gelatinous it is.
Starting your morning with a nice hot mug of it is a great way to get a lot of nutrients into your body early in the morning. It can also be used in place of water or stock in soups, stews, and casseroles. The next time you’re braising meat try using this to add some amazing flavor and improve the health benefits of your meal.
Just remember – once made, bone broth won’t last more than a week in your fridge. You’ll want to use it before then or store it in the freezer. If you choose to freeze it, consider using an ice cube tray so that you will have perfect portions of it ready to go whenever you need to add some extra flavor and nutrition to a dish. Storing it this way will be a lot easier than trying to portion it out of a large frozen block of bone broth.
The next time you have extra bones in your kitchen, try making bone broth instead of throwing them away. Your butcher would be happy to sell you some bones for you to do this, as well. You’ll be amazed at how easy cooking this amazing food really is and how good it tastes. It’s wonderful how versatile it is – you can drink it as a meal or add it to something else that you’re cooking to enhance the flavor. The nutrients that are in this amazing liquid will nourish you when you’re sick, keep your connective tissues healthy, and help you build strength.