Nutrient rich bone broth has widely-recognised healing qualities. It is simple to cook at home and relatively inexpensive. This nourishing broth is easily digested and is rich in collagen. Collagen is the most abundant structural protein in humans, comprising one-third of our total protein. It is found in our bones, hair, muscle, tendons, skin and in our digestive system.
Why is Bone Broth so good for you?
Collagen supports a healthy gut lining which we need to encourage digestion and absorption of vital nutrients. It can help in the repair of leaky gut. Our skin relies on collagen – it is one of the essential nutrients for maintaining skin elasticity. As we age, the body’s production of collagen declines. After the age of 25, collagen production typically slows at a rate of 1.5% per year. Collagen fibres can become brittle and begin to break down resulting in wrinkles, joint pain or other signs of aging.
Preparing bone broth is simple. Bones can be picked up from your local butcher (typically free of charge) – this can be beef or chicken, ensure this is organic and grass-fed. Alternatively, organic chicken, beef, fish carcass can be ordered online from reputable organic food companies.
Drinking bone broth
Bone broth is typically simmered for a long period of time (12-24hrs) to ensure that collagen-rich joints are broken down into gelatin. Apple cider vinegar can be added to encourage the extraction of collagen from the connective tissue during cooking.
Bone broth should form the base for your soups, stews and casseroles. I braise my vegetables in bone broth for added nutritional value. A long slow simmer will extract the most nutrients and flavour from your bones. I use a slow cooker by Crockpot, set it to cook on high for 16hrs and it keeps it in warm mode when cooking is complete.
Tasty bone broth recipe
Ingredients
1kg Chicken carcass (alternatively with beef use the marrow, knuckle bones)
2 tbsp apple cider vinegar
2 onions
1 dried bay leaf
2 carrots
2 celery sticks
1 tbsp black peppercorns
Additional herbs of your choice
Method
Roughly chop the onions, carrots and celery sticks and add to the base of the slow cooker. Place the chicken carcass on top of the vegetables. Add 2 tbsp of apple cider vinegar which encourages the extraction of collagen from the connective tissue during cooking. Add the black peppercorns and bay leaf, or other herbs of your choice.
Fill the pot with filtered water, ensuring that the bones are completely covered. Cover the crockpot and simmer for 12-16hrs. If using beef bones, this should be closer to 24hr.
Allow to cool. Strain the broth with a fine mesh strainer. Discard the crumbled bones. Transfer to glass storage containers. This will keep in the fridge for up to 5 days or can be stored in the freezer for future use.
A layer of fat will form on the surface once cool (and the broth becomes gel-like) which helps preserve the broth from the air. The fat can be skimmed off before use.