A Simple, Healthy Bone Broth Recipe That Practically Makes Itself
Bone broth is one of those products I spend countless hours shuffling through grocery store shelves trying to find a truly authentic and good quality broth. The bad news, I have yet to find a product that meets my standards. The good news, I have the opportunity to make it myself and learn just how easy it is to prepare homemade!
Bone broth is one of those powerful home remedies that requires the utmost quality ingredients otherwise you might as well render it useless. Hence, why I’m constantly baffled at the fact that many store bought bone broths contain fillers, preservatives, and toxic flavourings. If you’re truly concerned with drinking bone broth to help improve your health, do yourself the favour and choose to make it yourself.
Not to mention, the feeling when completed is immensely rewarding.
Bone Broth Nutrients and Benefits:
if you’re reading this article, you’ve likely heard of the popular home remedy and hopefully familiar with the fact that it has a dozen, if not more, nutrients and benefits. While the list is lengthy, some of the most prominent reasons to incorporate this liquid into your diet daily include:
Amino Acids - the foundational building blocks of protein that supports every single system and function in the body to keep you healthy and happy.
Antioxidants - the vitamins, minerals, and molecules that eliminate heavy metals and destroy free radicals ultimately preventing cellular damage and many illnesses and diseases including cancer, gastrointestinal disease, cardiovascular disease, and hormonal-related distress (behaviour, energy, reproduction, and more).
Collagen - the protein that helps restore cartilage, strengthen bones, reduce joint pain, and improve the appearance of skin, hair, and nails.
Electrolytes - the mineral substances (such as Calcium, Potassium, Sodium, and Magnesium) responsible for the formation of muscles, tissues and nerves, strong bones, and heart health to help fight against cancer, diabetes, and high blood pressure.
Minerals - the elements from the Earth that make up all human matter including water, blood, tissue, organs, and the entire body itself.
Vitamins - the substances essential to human nutrition, growth, energy and vitality, optimal body function and overall health, and the protection against illness and disease.
In simple terms, bone broth is one of the most powerful, nutrient-dense remedies to keep your body energized, focused, happy, strong, and healthy; fighting against any and all diseases including, but not limited to, behavioural problems, mental and emotional disabilities, poor memory and concentration, heart disease, digestive discomfort, heartburn and indigestion, muscle aches and pains, arthritis and other skeletal related issues, inflammation, allergies, cancer and other toxic diseases, liver and kidney disease, infertility, diabetes, autoimmune disorders, and the list goes on.
Bone Broth Tips and Tools:
The best part about making your own bone broth is that you can tailor the flavouring to your own resources and needs. Below, I’ll be sharing a classic recipe that can be used as the foundation for any and all bone broths.
Depending on the ingredients you have on hand, you can make a variety of bone broths [chicken, turkey, beef, lamb, bison] with a variety of flavours [lemon, turmeric, cayenne, etc.]
For additional benefits and flavourings, you can also use mushrooms, red peppers, chillies or jalapeños, and/or any type of shallots, chives, or leek onions.
Aside from using the highest quality ingredients that are free of heavy metals, fertilizers, toxic chemicals, antibiotics and hormones, ensure you’re cooking the broth in quality stainless steel or ceramic cookware. Aluminum and teflon pots and pans, regardless of finishing, can seep heavy metals into the food you’re cooking and, essentially, rendering the broth useless.
Remember the therapeutic benefits of bone broth can only be preserved by using the best quality ingredients and tools possible. Think - fresh, local, and organic.
what you’ll need
organic and/or grass-fed and grass-finished animal bones
Filtered water
1-2 tbsp. raw and unrefined apple cider vinegar (with the mother)
1 onion, peeled
2-3 stalks of celery, chopped
2-3 carrots, peeled and chopped
4-5 cloves of garlic, whole
1-2 tsp. each sea salt and black or white pepper, ground or whole
a handful of organic herbs such as parsley, rosemary, thyme, dill, bay leaves
a variety of spices such as turmeric, cayenne, ginger, peppercorn [optional]
how to make it
In a medium to large pot, place all of the ingredients and cover with filtered water. Cover with a lid and let it sit for 25-20 minutes.
Turn on the burner to medium/high heat to bring the water to a boil.
Once boiling, turn down the heat to low and allow the mixture to simmer for as long as possible, 6-12 hours, the longer the better. If using an instant pot, simmer for 12-24 hours for ultimate benefits.
Strain or sieve the mixture to separate the liquid from the solids. Allow to cool before refrigerating. You should see the collagen and fat harden at the top of the broth.
Use the broth in any and all recipes including soups, stews, and sauces.