If you’ve been wondering what all the fuss is with this latest health ‘fad’ of drinking bone broth, you might be surprised to hear this culinary tradition dates back centuries ago. But as with so many food traditions, the slow food movement was lost with the birth of processed foods. The consumption of processed foods has been largely responsible for the demise in our health, as we’ve traded convenience for disease! But most of us wouldn’t view eating packaged foods this way, choosing to believe the false claims made by so many manufacturers.
In my view, the beauty industry is just as guilty as the manufacturers of processed foods, when it comes to their embellished claims. What I find so baffling is the lengths people will go to look good on the outside, pouring billions of dollars into topical treatments, and skin care and anti ageing treatments, yet the answer to looking and feeling your best is sitting right under your nose!
News flash… nutrition and maintaining the health of your gut is where it’s at when it comes to slowing the ageing process! So what does all this have to do with bone broth you might ask? Well, bone broth, made from the bone and cartilage of 100% grass fed beef or lamb, or organic chicken or fish bones, possesses endless nutritional benefits, including improving the supply and absorption of essential nutrients like magnesium, iron, calcium, phosphorus and the gut-healing amino acid glutamine. Bone broth is also a rich source of collagen and gelatine, so if plumping up your cheeks with artificial collagen or botox does not take your fancy, then why not try drinking the real deal each day and watch the transformation of everything from your skin, hair and nail health, through to your immune system!
Bone broth also has a soothing effect on the gut, making it ideal for calming any sort of inflammation and aids in the gut repair process – something that is essential for tackling any digestive related health problem, as well as autoimmune diseases, or food sensitivities.
Tips for making the best broth
Ask your butcher for chicken, beef or lamb bones – just ensure the chicken bones are organic, or at least chemical-free and the beef or lamb bones are from 100% grass fed animals – to avoid any nasty hormones and antibiotics. If you’re making beef bone broth, ask your butcher to include a combination of knuckle and thigh bones and to cut any large bones in half to reveal the marrow, which is particularly nutritious.
How to make bone broth
4.5- 5.5kgs (10 – 12 pounds) organic chicken, beef or lamb bones
3 tablespoons of apple cider vinegar
1 large onion, peeled & sliced 1 head of garlic
1 celery heart
3 -5 bay leaves
2-3 sprigs of rosemary
Pinch or two of Himalayan or Celtic Sea salt
1 -2 tablespoons fresh peppercorns
Filtered water to cover
(optional – for an twist on flavour, don’t be afraid to add some fresh turmeric and or ginger or chilli flakes)
Serving Size – 1 cup up to times per day
If using raw bones, roast them in the oven at 200°C/400°F for 30- 45 minutes, or until golden brown, turning halfway through. This will produce a much heartier flavour. Place the bones and remaining ingredients into a large stockpot or saucepan (or slow cooker) and add enough water to just cover the bones. Bring to the boil then reduce heat to low, and simmer for 12-24 hours – the longer you cook, the better the flavour and nutritional properties.
Top up with water to ensure the bones are kept covered at all times. Allow the broth to cool before straining. Allow the broth to cool further and skim any fat from the surface using a slotted spoon. Broth will keep in the fridge for 1 week, or you can freeze to use as a base for soups. I recommend drinking around 2 cups per day for the first month or two to really get the gut repair process under way and then you can taper off to once per day or a few times per week, depending on your desired health goals.
For more delicious gut healing recipes like this, check out my new book Love Your Gut
All Rights Reserved, Sally Joseph 2017