Why This DIY Bone Broth is a Super Elixir
Bone broth is the new super elixir. Photo: Getty Images
While the thought of boiling bones might not be number one on your list of new techniques to explore in the kitchen, the beauty benefits of this mineral infused liquid should at least tempt you try it.
Bone broth results from combining the bones of healthy animals with vegetables and spices, cooking them for up to 48 hours. The benefits from the gelatin found in bone broth alone are enough to convert any health nut looking to get the most bang for their wellness buck. It’s been found to reduce joint pain and inflammation, prevent bone loss, help digestive disorders, boost your immune system and help grow hair and nails.
Not worried about those maladies yet? How about cellulite? Donna Gates, author of “The Body Ecology Diet, reveres bone broth as the secret to supple skin and decreased cellulite, which is caused by a lack of connective tissue. “The collagen found in bone broth provides your skin the tools it needs to repair connective tissue, so the skin will appear smoother and therefore younger.”
Bone broth helps your insides heal too. Robyn Youkilis, health coach and founder of Your Healthiest You, explains. “The gelatin in the broth heals the mucosal lining of your digestive tract, which is key since your gut essentially is your immune system. When it’s operating in top form you can digest and absorb nutrients properly; and that’s when real health happens- vibrancy, energy, that true life force, it all comes from your belly”
Even doctors are convinced. Stephen Rennard, M.D, from the University of Nebraska Medical Center, challenged remedy in his lab where he discovered that a number of ingredients found in bone broth have beneficial medicinal qualities, including anti-inflammatory properties.
While you can thank granny for force feeding you chicken soup when you were sick, bone broth is like her remedy on steroids; while most chicken soup or stock is only boiled for 30 minutes to 2 hours, bone broth may be left simmering for up to 48 hours until the bones crumble and every last bit of minerals and protein are extracted.
Before you embark on creating this natural cure-all here are a few answers:
What kind of bones should I use? You can use bones from same animal, or mix different types together. Include marrow bones, and larger bones which contain more cartilage, and therefor collagen- like knuckles or feet. Most people like to stick with one animal, as mixing them up changes the flavor. Also, be mindful of seeking out the highest quality bones you can find; if you are boiling down the nutrients from the bones of an animal, you don’t want their marrow to be filled with disease. No factory farmed animals please.
Should I roast them first? This step is optional, but it will give the broth a meatier flavor. Preheat the oven to 350°F. Toss the bones with 2 tablespoons of olive oil and place them in a single layer on a baking sheet. Roast for about 1 hour, flipping them midway, until they are evenly browned.
What else can I add for flavoring? The possibilities are endless, but a few favorites include fresh ginger, fresh or dried mushrooms, garlic, leeks, bay leaf, rosemary, thyme, sage, turmeric, coriander, or even Kombu seaweed for added calcium and iron. Just wait until the final hour to add these, and fresh herbs not until the last ten minutes.
Why does it look like Jello-O? When the broth is cold it will start to thicken and jiggle- that’s from the gelatin in the bones; it’s normal, and will melt again once reheated.
How long will it keep? Your broth will remain fresh in an airtight container for 5-7 days in the refrigerator, or for six months in the freezer.
What you’ll need to make a batch:
• 3-4 pounds of animal bones
• 2 tablespoons of apple cider vinegar or lemon juice (this helps extract the minerals)
• 4 quarts filtered water (add more if need to keep bones covered while cooking)
• 4 celery stalks, halved
• 4 carrots, halved
• 3 onions quartered (keeping the vegetables larger will help them from disintegrating)
• Handful of fresh parsley or other fresh herbs
• Sea salt to taste
How To:
• Mix your bones, apple cider vinegar and water in a pot, then let sit for one hour so the minerals will be extracted from the bones.
• Add the vegetables and bring the mixture to a boil; make sure the bones are covered in the water. If the “scum” on the top bothers you, skim it off- otherwise it’s fine to leave.
• Once boiling, reduce heat to a low simmer and cook until the bones begin to crumble- this means that you’ve taken as much life out of them as you can. This can take anywhere from 24-48 hours. You can leave the pot to simmer overnight if you’re comfortable with doing so; if not, turn it off and let it sit overnight, then turn it back on when you wake up. (chicken bones are more fragile and will be done after 24 hours)
• Ten minutes before you’re done cooking, add in fresh parsley or any other herbs for added flavor.
• Once cooled, strain the broth, and if using marrow bones, make sure to scoop them out until empty. Add sea salt, pepper and any other spices to taste.
• Strain the broth through a fine mesh strainer and discard bones and vegetables.
If you prefer a clearer broth, strain a second time through a cheesecloth- but not necessary.
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