Bone broth, and its many benefits, have been around for thousands of years. Many people agree, that a big bowl of chicken soup helps with cold and flu symptoms, but it’s not just because having a warm liquid is comforting when you’re ill, it’s because chicken soup is made with chicken broth.
Typically consisting of water, in which bones, meat, fish, or vegetables have been simmered, broth can be used in soups, gravy, sauces, rice, cooking veggies, flavouring dishes, or even drank straight up. The ingredients used are boiled down for several hours to extract powerful micronutrients creating a vitamin packed, antioxidant rich, super-drink. These nutrients are easily absorbed into our bodies helping to heal and strengthen our brains, support the immune system, heal muscles, joints, and bones from within, as well as improving skin conditions giving you a youthful, vibrant glow.
Bone broth was our ancestor’s way of using every part of an animal. Bones and marrow, skin and feet, tendons and ligaments all release valuable healing compounds like collagen, calcium, magnesium, glucosamine and sulfate, which reduce inflammation, arthritis, and joint pain. The amino acids present can improve digestion, assist the respiratory system, repair muscle tissue and help with allergies.
I personally like to call my broth “Liquid Gold” or “The Fountain of Youth” because of the high amount of collagen present. Which many of us may know, helps reduce the visible signs of aging. Many broth consumers love the effects that it has on reducing wrinkles, decreasing puffiness and even the diminishing of cellulite.
Whether you’re an athlete wanting quicker recovery time, someone wanting a better digestive system, a person striving for optimal health and mental focus, or just wanting to regenerate and restore the conditions of your skin, broths are right for you! Try to cook with them, or pair them with your meals in a mug to utilize those powerhouse nutrients. My personal favourite is chicken broth, but you can experiment with beef, fish, or vegetable broth.
Basic Beef Broth Recipe
- 1 pound organic grass-fed marrowbones
- 1 pound organic grass-fed knucklebones
- 1 pound bone-in short rib
- 2 large carrots
- 2 stalks celery
- 1 head garlic
- 2 ounce chunk of ginger
- 2 sprigs rosemary
- 2 sprigs fresh thyme
- 1 large yellow onion
- 2 teaspoons sea salt
- 2 teaspoons black peppercorns
- Place bones in a large slow cooker or stock pot.
- Rinse off carrots, celery, garlic, ginger, and herbs.
- Chop ends off carrots and celery, then chop into large chunks. Chop ends off onion, peel off outside layer, then chop into big chunks. Slice the head of garlic in half. Slice ginger lengthwise – no need to peel these they don’t have to look perfect, the less time you spend the better! Add everything to cooker.
- Sprinkle herbs, salt and peppercorns on top and cover with water, 2 inches above the bones and veggies. Set on high and cook for at least 15 hours or if using a pot keep it on a low simmer.
- When broth is finished allow it to cool slightly and then pour through a strainer into a big bowl or jug. Transfer the strained broth into glass containers such as mason jars and when it is completely cool, seal and put in the fridge.
- After the broth cools it may be gelatinous; the amount of gelatin depends on the collagen content of the bones you used. This is a good thing! If fat hardens on the top, this makes it easy for you to scoop it off and discard. Enjoy!
Recipe by Frankie Monhay, nutrition coach and personal trainer at Richmond World Health. For more meal ideas, check out these Holistic Nutrition recipes or schedule an appointment with a World Health Nutrition Coach.