Bone Broth: The Secret To Youthful Skin And More!
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If you have never tried bone broth, you are seriously missing one of life’s generous gifts. Perfect for having during winters and filled to the brim with nutritious and healing elements, this broth has been used for millennia to restore energy and protect human health.
When we were little, my mom would get lamb bones - the joints, hooves, marrow bones, and oxtail, from the butcher’s, to make homemade bone broth. The butchers usually throw these away, so when we asked, he gave them to us for free!
With more focus being given towards wholesome and homemade eating nowadays, bone broth has come back to the forefront as a genuine superfood. Very easy to prepare and also easy to have, bone broth is possibly the simplest, most complex dishes ever made.
What Is Bone Broth And How Is It Made?
Making bone broth is essentially just throwing in animal bones in water, vinegar, and whatever herbs, spices, and/or veggie scraps you may have lying in your refrigerator. Add all these ingredients to a large pot like a crock pot or slow cooker and let it slow simmer in very low heat for a good 2 hours and the result you will have is a gelatinous and rich broth that has that amazing umami flavor.
Cows, goat, chicken, turkey, or even fish - all make for amazing bone broths.
Use a slotted spoon to remove the bones and ladle out the broth into a mug and have it like a warm-me-up-inside drink to replace your morning coffee, or use bone broth as a palate cleanser before dinner.
The bones get soft and chewy from all the cooking and the soup gets a rich flavor the longer it is simmered. My favorite part of having bone soup is chewing on those juicy, cartilage bones. Slurping on the bits of slimy meat stuck to the bones is another fond childhood memory of mine.
The broth mostly turns into a gel when cooled. This is from all the fat layer and collagen that is available in the bones and cartilage. If it doesn't, don't worry, it still has plenty of minerals which are highly beneficial.
But Why?
What is so great about simmering bones in water you ask? The best bone broth contains an incredible mix of nutrients, minerals and essential fatty acids which aid your health in more ways than you can count.
Bones are mainly made of calcium, phosphorus, and magnesium. This helps in building stronger bones and remineralizes teeth.
The cartilages contain collagen that reduces cellulite and amino acids that are released into the broth through slow cooking. Collagen is the protein that gives our skin youthful bounce and elasticity. Drinking bone broth is much safer and cheaper than Botox shots! Collagen also lends life and vitality to hair and nails.
Two Main Amino Acids Present In Bone Broth Are- Proline And Glycine.
Amino acid glycine is used in the synthesis of DNA, RNA, and proteins in the body. It also helps in the synthesis of bile salts and secretion of gastric acid. Glycine aids in secretion of glutathione, an antioxidant. It results in lesser daytime lethargy and deeper and more restful sleep at night.
Proline enables your blood vessels to release cholesterol, thus preventing any blockages.
Connective tissue found in the bones, gives us glucosamine and chondroitin. These are known to support joint health. Bone marrow contains vitamin A, vitamin K2, zinc, boron, selenium, and omega-3, and omega-6 fatty acids.
The protein called gelatin in the bones helps heal the mucosal lining of our digestive tract. It also maintains the function of the intestinal walls.
Leaky gut syndrome is a well-known disorder where the gut lining is impaired, and this leads to the permeation of undesired substances from the gut into the bloodstream. The gelatin in collagen helps repair this disorder and in turn boosts the immune system since it helps build up your gut lining, protecting you against pathogens like E. coli, salmonella, and MRSA (methicillin-resistant Staphylococcus aureus).
Bone broth has even been shown to be effective in reducing inflammation and treating serious diseases like inflammatory bowel disease (IBD). It is also great for your overall gut health, which is really important if you have metabolic syndrome.
Chicken collagen has been found to reduce rheumatoid arthritis and joint pain in people who drink bone broth daily for 3 months.
A good bone broth recipe can satiate your hunger but is surprisingly low in calories. Consumed on a daily basis, it may result in loss of fat and growth in muscle.
Can I Have Bone Broth In The Course Of Dieting?
Broth made from animal bones is the best option for the Paleo diet. It is also highly recommended to consume bone broth during intermittent fasting. The broth also fits well with the macronutrient requirements in the Keto diet. There is actually a Bone Broth Diet that exists which involves consuming hearty amounts of broths over the course of the diet.
Ways To Make Basic Bone Broth
There are many ways to make bone broth soups at home. Here are three methods:
Beef Bone Broth: Similar to beef stock, making beef bone broth is easy. It is made using beef bones from animals like cows or oxen. You can find beef bones at most grocery stores or local butcher shops. If you don't want to buy them from a store, ask your local farmer if he or she sells them! The best bones for bone broth are marrow bones, knuckles, feet, and even short ribs. You'll need about two pounds of meaty bones per gallon of water. You can add apple cider vinegar (how long does apple cider vinegar last?) or lemon juice, bay leaf, and fresh herbs for a more flavorful hot broth.
Chicken Bone Broth: Chicken broth (how long does chicken broth last?) is made from whole chicken carcasses, chicken feet, chicken legs, or leftover bones (like wings) that you have on hand. You can also use roasted chicken, (What wine goes well with roasted chicken?) or rotisserie chicken, or you can roast bones using a roasting pan for a more smoky flavor. Chicken broth requires more water than the beef bones variety because it has more collagen in its makeup—it will also take longer to cook due to this fact. You'll need about eight pounds of bones per gallon of water. Add sea salt and other vegetables like garlic, carrots, onions, and celery for more flavor.
Pork Broth: Pork broth is made from pork neck bones, meaty pork bones (like ham bone), or other parts of meat with some bones leftover (like shanks) that you have on hand. This type of broth requires more water than beef broth (how long does beef broth last?), but not as much as chicken bones—you'll need about four pounds of bones per gallon of water.
Fish Broth: Fish broth is made from fish bones from carcasses and heads (if you can get them). You'll need about four pounds of bones per gallon of water for this type as well—but don't worry, it will still only take you around 30 minutes to make! Add salt and a bit of apple cider vinegar or white vinegar and bay leaves for the best flavor.
You can store bone broth in the fridge for up to 4 days, or you can transfer broth into a freezer bag and freeze bone broth for up to 3 months. Soup bones are tasty by themselves, but you can also cook rice or mashed potatoes as sides. It’s the perfect hearty addition to your healthy diet.
Dieting or not, there is no reason to deprive yourself of the many health benefits of bone broth.
Hop on to this delish page to find a 'delish' and more detailed beef bone broth recipe!
