Health Benefits of Bone Broth: Simple Bone Broth Recipe (2024)

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Health Benefits of Bone Broth: Simple Bone Broth Recipe (14)ByMeghan TelpnerLast updated on

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If someone had told me a decade ago that bone broth would become so trendy that across North America we’d bebuyingit in to-go cups from restaurants and street vendors, I would’ve been simultaneously amused and fascinated by this utopian future. (I would also have suggested we bring our own reusable cups if we’re getting broth for takeaway). Now that bone broth is firmly entrenched in our food culture, and for great health reasons, perhaps some of my other dreams (like unicorns!) aren’t far behind? Let’s dive in to the health benefits of bone broth and my recipe for a simple immune powered bone broth is down below.Grandmothers have known for centuries that bone broth is good for us. They may not have known exactly why, but there was some kind of innate wisdom that urged them to simmer broth when we’re sick and incorporate it in a wide variety of cooked dishes.

The Health Benefits of Bone Broth

Bone broth is an incredibly nutritious superfood with a wide range of health benefits. Bone broth is:

  • Rich in calcium, magnesium, phosphorus, silicon, sulphur and trace minerals. This makes it a great food for bone health, supporting the nervous system and our hair and nails.
  • A good source of chondroitin sulphates, glucosamine and collagen, nutrients that are wonderful for our joints, bones, cartilage and skin.
  • High in gelatin, a protein with amino acids that help to support digestion, bone and joint health, skin health, cardiovascular health, tissue healing and repair, and help to facilitate a good night’s sleep.
  • Easy for our bodies to digest and absorb.
  • Anti-inflammatory and research shows it can act as a remedy forthe common cold.
  • This study of dashi(fish bone broth)concluded that daily broth can help reduce blood pressure and improve mood.

Only QualityBones for Bone Broth

What we eat becomes what we’re made of – our food is literally the building blocks of our physical body, from our cells to our bones and joints to our skin to our brains. With animals, it’s the same thing. So when you eat any animal product, you’re eatingwhat that animal eats. That means it’s equally important to use bones from organic, pasture-raised animals wherever possible to glean the powerful nutrition benefits from bone broth.You can get your bones in a few ways:

  • Visit your local butcher, grocery store or farmer’s market and ask them for organic bones or the bones from pastured animals. It’s often wise to call your butcher ahead and ask them to set bones aside. They are a hot commodity these days.
  • If you have roasted a chicken or turkey, save the carcass and use it to make bone broth. You can also save the bones if you’ve only eaten chicken thighs or legs.

Bones That Make The Best Soups

The Jewish grandmothers and great aunts in my family swear by the tried and trusted chicken bone broth, often opting for the necks and feet as these are the cheapest, but also typically create the richest, most gelatinous soups. That being said, my mom has recently began creating her soups with a mix of chicken and beef bones, as the beef gives it that much more of a gelatin kick.Generally, the most common types of bones used for broths include:

  • Chicken
  • Turkey
  • Beef
  • Lamb
  • Fish
  • Wild game (venison, etc)

Each has its own distinct taste. Chicken and turkey are typically the mildest tasting and so these are a great place to start if you’re new to the broth game.

How Powerful Is Your Soup? The Gel Tells The Story

In the simmering process of your soup, where you can simmer it on low for anywhere from 2 hours to 24 hours, the objective is to simmer it long enough to start pulling the nutrient power out from within the bones. Often the taste will tell you when that healing richness has been achieved. The truest sign of mighty broth is once it’s been cooked and strained and poured into your mason jars, chill it. Put it in the fridge and once cool, it should have a thick, gelatinous consistency (like loose jello!). This will liquefy once heated.

Vegan Broth Options

I recognize that not everyone is down with brewing broth from bones. Though bones hold unique properties that can easily be replicated with non-vegan sources, a quick google search for vegan bone-building broth will land you on some awesome recipe options that typically include high amounts of sea vegetables. In the case of vegan broths, you won’t be getting the collagen and gelatin that build the bones, but you will be getting high doses of complementary minerals that lend to bone and connective tissue healing and that also carry similar anti-inflammatory properties.

The Immune Power Broth in The UnDiet Cookbook offers both a vegan and non-vegan broth option.

My Immune-Powered Bone Broth Recipe

Bone broth is great for youwith only bones and water for sure, but you can also amp up the nutritional properties of bone broth by addingin more nutrient-dense foods like vegetables, herbs and superfoods.Some of the amazing things you can use to round out your bone broth are:

  • Onions. These guys are rich in immune-supportive Vitamin C, are anti-inflammatory and high in chromium, which is great for balancing blood sugar. And they make a kick-butt dairy-free French onion soup.
  • Garlic. It has anti-bacterial, anti-viral and anti-fungal properties. Garlic is fantastic for the immune system and for improvingheart health.
  • Shiitake mushrooms. The beta-glucans in shiitakes help to modulate the immune system – ramping it up or dialling it back as needed.
  • Turmeric. This highly anti-inflammatory spice can be used in so many ways (19 of them and counting, in fact). Aside from turmeric tea, bone broth is one of my favourite ways to incorporate more turmeric into my diet.
  • Ginger. Another anti-inflammatory, immune-supportive root.
  • Goji berries. These little red gems are rich in amino acids and antioxidants, and help to boost the immune system and energy levels.
  • Apple cider vinegar. This fermented food helps to pull the nutrients from the bones.
  • Parsley.This herb is high in the immune-supportive anti-oxidant Vitamins C and A. It is also great for detoxifying heavy metals.

Of course, any vegetables that you have lying around are great to use in bone broth! It’s handy to save the vegetable trimmings from your regular meal prep and stash themin a bag in the freezer. When the bag is full, it’s time for bone broth! (This is also a fantastic way to cut down on food waste.)This soup is based on the chicken soup I grew up eating. My mom perfected this magical potion and inspired me to take it to the next nutritional level. You should always have a jar of this in your freezer, because it’s pretty much the cure for everything.Give this immune power bone broth recipe a try!Print

Health Benefits of Bone Broth: Simple Bone Broth Recipe (15)

Immune Power Bone Broth

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  • Author: Meghan Telpner
  • Total Time: 6 hours 30 mins
  • Yield: Serves 6
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Description

Make a huge batch of this nourishing bone broth and save several jars in the freezer to warm you up on a rainy day.

Ingredients

Scale

  • 2 lbs chicken bones
  • 12 shiitake mushrooms, stems removed and discarded
  • 6 large carrots, peeled and cut into 1/2 inch pieces
  • 4 celery stalks, sliced in 1-inch pieces
  • 3 leeks, sliced
  • 2 parsnips, peeled and sliced
  • 1 white onion, quartered
  • 1 zucchini, sliced
  • 1 whole garlic bulb, cloves separated and peeled
  • 2 Tbsp coconut oil
  • 1 Tbsp apple cider vinegar
  • 2-inch piece of ginger, peeled and sliced
  • 1 bunch fresh dill
  • 1 bunch flat-leaf parsley
  • 1 bay leaf
  • 1 Tbsp goji berries
  • 2 tsp ground turmeric
  • 8 cups water

Instructions

  1. Simmer the bones in a pot of water until scum starts to float to the top, about 10 minutes. Dump the water and clean out the pot. Put the bones back in the pot.
  2. Add all the ingredients, except the water, to a large soup pot or slow cooker. Add enough water to fill the pot (expect to use about 8 cups).
  3. Cover and bring to a slow and low simmer for 2-6 hours (up to 24 hours in a slow cooker on low). The soup will get richer and more flavourful the longer you let it simmer.
  4. Once cooked, strain the broth from the bones and veggies.
  5. Add salt to taste and enjoy.
  • Prep Time: 30 mins
  • Cook Time: 6 hours
  • Category: Soup

Note: This recipe cooks up amazingly well in a slow cooker as well. Cook your bones first as outlined in the above recipe, and then add all ingredients to your slow cooker. Set it on low and let is simmer away for 24 hours.Health Benefits of Bone Broth: Simple Bone Broth Recipe (16)

Feature Image: iStock/alleko

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Health Benefits of Bone Broth: Simple Bone Broth Recipe (2024)

FAQs

Health Benefits of Bone Broth: Simple Bone Broth Recipe? ›

The Bottom Line. Consider incorporating bone broth into your regular routine for its many benefits, including reduced inflammation, improved bone health, better joint support and a healthier gut.

How to make bone broth for health benefits? ›

How to Make Bone Broth
  1. Simply save the bones from your roasted chicken (including legs and wings that may have been on the serving platter), and add to a large pot or Dutch oven. ...
  2. Then simply top with filtered water until generously covered (about 12 cups / 2880 ml).

What happens to your body if you drink bone broth everyday? ›

The Bottom Line. Consider incorporating bone broth into your regular routine for its many benefits, including reduced inflammation, improved bone health, better joint support and a healthier gut.

How much homemade bone broth should I drink daily? ›

Thankfully, the collagen and amino acids in bone broth are incredibly beneficial for joint aches and pains. While everyone is different, we've seen customers rave about joint pain disappearing with regular bone broth consumption. To see benefits for joints and cartilage, we suggest drinking 2-4 cups of broth per day.

Who should not drink bone broth? ›

The sodium in bone broth may not be an issue for the average healthy person, Zumpano says, but it could be risky for people who have high blood pressure, heart disease or kidney disease. Always talk to your doctor if you have concerns.

What type of bone broth is healthiest? ›

What kind of bone broth is healthy to drink? Non-gmo beef or chicken bone broth is the healthiest option to drink. Beef and chicken are both great options because they are high in protein, collagen, gelatin and amino acids for gut health and skin hydration.

What is the healthiest bone broth to buy? ›

Our Recommendations
  • Best Overall: FOND Certified Organic Chicken Bone Broth.
  • Best for Sipping: Swanson Sipping Chicken Bone Broth.
  • Best Lower Sodium: Pacific Foods Chicken Bone Broth.
  • Best Budget: Zoup Good, Really Good Chicken Bone Broth.
  • Best for On-the-Go: Bare Bones Bone Broth Instant Powdered Beverage Mix (Variety)
Jan 4, 2024

Should I drink bone broth in the morning or at night? ›

They are easy to transport or keep at your desk at work as part of your daily ritual for gut health. All you need is access to a mug, a spoon, and some hot water. The best time to drink bone broth is in the morning, however bone broth nutrients can help settle, soothe and ease digestion all throughout the day.

How long does it take to see the effects of bone broth? ›

"If you're trying to get the benefits of bone broth, it makes sense to eat a serving of it daily over the course of six to eight weeks to assess the benefits," Dr. Means says.

Is store bought bone broth healthy? ›

The bones used to make commercial broth may contain high levels of heavy metals, which could make their way into the broth. However, homemade or store-bought bone broth levels are very low and unlikely to cause health problems.

Can too much bone broth be bad? ›

While bone broth is generally considered safe to consume, there are some potential risks to be aware of. Lead contamination. Some studies show elevated levels of lead in bone broths, which can be harmful to health if consumed in large amounts.

Should you drink bone broth on an empty stomach? ›

Yes, it is very beneficial to drink bone broth on an empty stomach or during a fast because it has lots of gut healing nutrients and electrolytes for all day energy. Doing it before food enters your system kickstarts your digestive juices in your gut to better handle incoming food for the day.

Is it better to drink bone broth hot or cold? ›

While you certainly could try to drink your bone broth cold, its natural consistency — thick, due to that miracle ingredient of gelatine — makes it far more pleasant when consumed warm or hot, like most soups. “I always like to drink mine hot as the gelatinous savoury texture isn't as palatable cold.

Why do I feel nauseous after drinking bone broth? ›

If you feel nauseous, light-headed, or foggy after consuming bone broth, it may be that you are sensitive to glutamate or histamine. This doesn't mean you can't benefit from broth. To avoid the negative side effects, simply cook the broth for a shorter period of time or use a pressure cooker.

Is bone broth hard on your liver? ›

Bone broth can also be great for cleansing and detoxing the body due to its high mineral content. Its rich source of amino acids helps to support healthy liver function, while its collagen content supports a healthy digestive system and helps combat inflammation in the gut lining, healthy gut function and digesting.

Does bone broth affect kidneys? ›

Oxalates: many vegetables contain oxalates (looking at you, spinach!), and the glycine in bone broth can convert to oxalates in the body. There are some people who may have high levels of oxalates in the body, which can bind to calcium and contribute to kidney stones and other symptoms.

What is the best bone for bone broth? ›

What Kind of Bones Do You Need to Make Bone Broth? Traditional recipes recommend using bones rich in marrow and flavor, such as beef marrow bones, oxtails, beef feet or beef neck bones.

Is store bought bone broth as good as homemade? ›

You can always make your own bone broth, but if you're strapped for time, store bought is totally fine. Slayton recommends buying ones made with organic and grass-fed meat whenever possible, since you're basically distilling (and consuming) the essence of the bones.

Is drinking homemade bone broth good for you? ›

Takeaways. Bone broth combines the richness of a stock with the drinkability of a broth. It can make a healthy addition to your diet and contains nutrients such as collagen, electrolytes, and various amino acids. Consuming bone broth can help reduce inflammation and build muscle when combined with daily exercise.

How often should you drink bone broth for health benefits? ›

There's really no such thing as too much bone broth, but you can tailor your bone broth consumption for your specific health goals. For muscle gain and weight loss drink 2-6 cups daily. For gut health, try at least 2 cups of bone broth each day. For skin conditions and/or joint health, drink 2-4 cups per day.

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