Bone broth consumption was much more common generations ago, when our ancestors made use of animal parts that couldn’t be eaten, by simmering them for days. (It has returned with the new nose-to-tail eating philosophy.) To this day, bone stock form the foundation of culinary traditions around the world. But more recently it became also a health movement. Bone broth is a star of the Paleolithic diet, something to sip instead of the tea and coffee that are off limits to its followers. With the popularity of intermittent fasting, bone broth is even made as a breakfast item.  The protein content with broth will keep you satiated throughout the day.

Slow cooking allowed the bones and ligaments to release compounds and minerals; 19 easy-to-absorb essential and non-essential amino acids like collagen, magnesium and calcium in a form that can be easily absorbed by our body. It’s a source of minerals, like calcium, phosphorus, magnesium, and potassium. It’s also rich in glycine and proline, anti-inflammatory amino acids superstars of gut health and digestion and essential building blocks to a strong immune system and muscle repair. Glycine has been also shown to significantly improve sleep and cognitive function. Bone broth also contains chondroitin sulfate and glucosamine, the compounds sold as an expensive joint supplements for athletes to reduce inflammation, arthritis, and joint pain.  Bone broth also helps maintain the balance between good and bad bacteria in the gut and decreases autoimmune disease symptoms by fighting against food sensitivities and food allergies. Collagen is the most abundant protein in the human body and plays a major role in strengthening hair and nails and giving us smooth and firm skin. Hyaluronic Acid contained in bone broth is given as an injection to arthritis patients to lubricate their joints and is contained in expensive anti-wrinkle creams.

What bones to use?

Try to use organic bones. All meaty bones, such as ribs or bones with marrow are also good for making bone broth. The most important thing about selecting bones is that they are from healthy, pastured animals. Toxicity in animals accumulates in bones and organs bone marrow easily absorb any toxins introduced into the system, meaning any broths made with inorganic bones are likely to contain pesticides, insecticides, lead, and growth stimulating hormones. Organic farmers do not use any synthetic chemicals in the soil, do not use genetically modified components nor expose the food and livestock to irradiation.  Most people consuming bone broth are trying to heal some ailment, so having a toxic free broth is essential.

Roast the bones

I roast my bones for couple of hours with olive oil on “broil” function in the oven. My favorite bones are ox tails (they create amazing gelatin), bone knuckles and chicken feet. J But you can just get simple “soup bones” and experiment from there.

Collagen is the glue that holds our cells together.  (The breakdown of collagen in bone broths is what produces gelatin.) The amount of collagen in the broth depends on the type of bones one uses. Make sure you include some larger bones like knuckles, or feet (like chicken feet), which will contain more cartilage, and therefore more collagen.

You can start with standard vegetable broth, adding root vegetables, onion, garlic, tomato, dry mushrooms, celery and spices. I moved away from this to just pure bone broth, because the unadultarated broth cold be used more versitally in other dishes, such as curries and miso soup.

Crock pot or the stove top methods

You can cook bone broth on the stove top, which I used to do, or in a crock pot. I switched to a crock pot because I could leave the electric crock pot mostly unattended. I usually start Friday evening with roasting of the bones and keep cooking (on low) until Monday evening when putting the soup in jars and freezing. Just keep added hot water periodically when broth evaporates while cooking. Adding 1-2 tbs for vinegar to cooking broth helps to extract the minerals from the bones and create even more nutritionally potent broth.

Freezer for versatile use

Frozen broth can be stored in the freezer up to a year and in the fridge for a week.

Collagen is what you are after

One can assess the quality of the finished product when cold, when the gelatin is visible.  If your finished product looks like this, you struck a “pot of gold” of amazing saturated and supper healthy collagen. (collagen is visible only in when the broth is cold).

If your broth does not look jiggly or did not gel it’s generally one of two reasons. First, you might not be using enough bones (or enough of the right type), or you simply might have added too much water. Bones with more visible cartilage will yield more gelatin. Another common reason is that the broth was not cooked long enough.

Bone broth: It is a good thing!

Library resources:

Bone Broth by Simon Hamilton

Hoopla ebook

Bone Broth Miracle Diet Instant Pot Cookbook by Johanna Reagan

Hoopla ebook

Broth & stock from the Nourished kitchen : wholesome master recipes for bone, vegetable, and seafood broths and meals to make with them / Jennifer McGruther.

Bone Broth: The Ultimate Bone Broth Recipes For Wellness And Optimal Health by The Total Evolution

Hoopla ebook

 

Disclaimer:

Information contained here is not intended to treat or cure any diseases or provide a medical advice.

Magda Born

Community Services Librarian

mborn@kckpl.org

Kansas City, Kansas Public Library

625 Minnesota Ave.

Kansas City, KS 66101

913-295-8250 ext 1103