Bone broth is a staple to my diet, it is easy to make, it is very flexible is the terms of what goes in it and it is nutrient dense. I usually save up veggie ends and scraps from my daily cooking then freeze them until my next bone broth day. These vegetables ends don’t need to look uniform as they will boil away and be strained out. I make it once a month from simmering of grass fed animal bones, vegetables and herbs until their nutrients are in the broth. I use local chicken carcass or beef bones and knuckles but you can also use lamb, turkey, seafoods, or just vegetables.
As you can see in my picture to the right it is golden in colour, topped with healthy fats. I make sure to sir while pouring into mason jars or ice cube trays to ensure even distribution of fats.
The first time I made bone broth I didn't realize why I was cooking bones for 48 hours. I thought to myself why go through the trouble? Well here's why....
Collagen is one of the most vital components in healing and building connective tissue. Collagen makes up several body parts; including tendons, ligaments, muscles, skin, hair and nails. A protein that is integral structure, strength, and elasticity in the skin. Increasing consumption will reduce wrinkles while promoting smooth unblemished skin, reduce joint and muscle pain as well as speed up healing from exercise or injury.
Gelatin has a similar amino acid components; lysine, glycine, arginine, glutamine, and proline, making it a protein that is also great for healing, supporting growth of new cells to replace damaged cells. This can happen throughout the digestive system improving digestion. The content of glycine an amino acid in gelatin also aids in balancing blood sugars in people with diabetes type 2 and aid in weight loss by influencing hormone associated with hunger.
Calcium is important of optimal bone health from conception throughout life. It is needed to build and maintain strong bones . More importantly calcium is require for the function of your heart and nerves. The amount of recommended daily allowance (RDA) depends on your biological sex and age. For being such an important nutrient you would think our body would be able to make it but unfortunately it is something we require from a variety of foods.
Other foods containing calcium – sesame seeds, soybeans, tofu, sunflower seeds, green left vegetables, almonds, beef, liver, and dairy products.
A micronutrient that is vital to helping filter out waste in your kidneys. It is a natural component in meat that is natures way of helping with digestion and optimal health. Protein is known for being a ‘dirty’ form of energy, it always leaves nitrogen and other toxins produced in its digestion. Phosphorous is also a component in managing how your body stores and uses energy. If that is not enough of a reason to make sure you are getting enough in your diet it also is important to grow, maintain, and repair tissue and cells including DNA and RNA — the body’s genetic lego.
Magnesium is one of my favourite nutrients in bone broth and get this it is a cofactor to more than 300 enzymatic systems and regulates pretty much all of the biochemical reactions in the body! It is required for blood sugar balancing, protein synthesis, energy production, muscle and nerve function, blood pressure regulation, detoxification, relaxation, bone building and last but not least, sleep processes. This mineral is abundant in many foods and is in general found in foods high in fibre; green leafy vegetables, seeds, nuts, and legumes.
Potassium on of the electrolytes found in our diet that help control electrical impulses throughout the body. These impulses are used by our nervous system to connect to the rest of the body including the brain. They are used to balance blood pressure, keep water and pH balance. Electrolytes also control muscle contractions including heart rhythm so it is important to not over consume from processed foods. Over consuming increase risk factors; heightened chance of diabetes or of kidney disease, higher chance of cocaine over dose and a negative reactions or chemotherapy.
Grain Fed vs. Grass Fed
Grass fed bone broth will have inflammatory nutrients like Argentine, glycine, proline and glutamine. Many studies have found that grass fed cows have a remarkably higher micronutrient profile, lower caloric count, higher healthy fat quality compared to grain fed beef. “You are what you eat” applies to animals as well. Grain fed cows generally live in concentrated animal feeding operations, in poor health conditions. The poor health conditions they live in, along side the nutrient deficiency caused by a diet of grains attribute to systemic inflammation within the cells of the animal.
Photo above: Springford farm cows raised in Nanoose, BC
Where do I buy it?
It can be difficult to put a description on “grass fed”, due to our location most farmer will need to grain finish for transport before the end of life. Here in Lantzville I usually buy my meat at Meat Craft Nanaimo or Eat Fresh in Parksville. Both locations source out local and ethnically raised animal meat that they butcher themselves.
Preparation time: 25 minutes Cook time: 24-48 hours Total time: 40:25 minutes
By Georgina Hendsbee
4 lbs beed bones with marrow
2 carrots chopped
2 stalks celery
1bunch parsley chopped
1 lrg onion quartered
1 head of garlic chopped
2 bay leaves
2 sprigs of thyme
1 tsp black pepper
1 tsp turmeric fresh or powder
2 tbsp olive oil
1/4 cup apple cider vinegar (ACV)
18-20 cups of filtered water
1/4 tsp himalayan or sea salt
Roast bones and joins in the oven at 300 degrees for 1 hour.
While the bones are roasting chop up what you need and start simmering vegetables in a stock pot with olive oil until onions are transparent. When bones are done roasting add them to the pot with water, ACV, herbs and spices.
Once all together bring to a boil on medium heat at this point I remove the foam scum that develops (you will know what I mean), once at a rolling boil turn the heat down to medium low and simmer for 48 hours. If needed add more water to ensure ingredients don’t burn when left for long periods of time.
*If you are not able to boil for 48 hours I would suggest a minimum of 24 hours for slight healing benefits*
When done I always split it and freeze it for regular use in everyday meals. Freezing it in ice cube trays allows me to pop a cube and add it to rice, or a stir fry to increase the nutrients in your meals.
My favourite way to enjoy bone broth is with miso paste, green onion, rice noodles and steamed broccoli.