Making Bone Broth

Bone broth is one of the most healing foods you can make at home, easily and inexpensively.

Traditionally done in many cultures, a mineral rich infusion made from boiling any type of animal bones with vegetables, herbs and spices.

A rich concentration of flavour used as a base for soups and sauces, a health tonic used as a home remedy for the onset of a cold, or if recovering from illness.

You will need a large pot and source some organic beef marrow bones, or 'chicken frames' from your local butcher. I use chicken legs or wings if frames are not available, and use a cleaver or large knife to break the bone. You can of course also use lamb or fish bones.

It will depend upon the size of your pot, what quantity of bone you use to make your broth or stock. In a saucepan of this size I use 4-6 chicken drumsticks or 2 chicken frames/carcasses, or cut beef marrow bones.

How to make bone broth

In a large saucepan cover bones with water allowing space for the liquid to boil
Add your choice of vegetables - onion quartered, carrot, celery, parsley stalks. For an asian style chicken broth add ginger, garlic and spring onions. To beef bones I add peppercorns & bayleaf
Add a splash of apple cider vinegar which helps draw all the minerals from the bone
Bring to a vigorous boil and then reduce to a gentle simmer
Boil chicken bones for 4 hours and beef bones for up to 12 hours- the longer the better
Strain and keep in jars in the fridge, or freeze if not to be used straight away
Upon cooling it will become gelatinous like jelly

Roasting bones before boiling will enhance flavour

Further reduction of the broth will concentrate flavour for sauces and gravies Use as a nutritious and flavoursome base for any soup- add diced vegetables, the meat from the chicken bones and leave whole or blend Use in lieu of dairy when making sauces such as béchamel, for a lighter, tastier & more nutritious result. Add ricotta & parmesan for richness & flavour

Use organic bones if available to you

What are the health benefits of bone broth?

The minerals extracted from bone:

High in Calcium, Magnesium & Phosphorous

Boost the immune system

Improve digestion

Support joints, hair & skin

Bone broth is high in the two amino acids proline & glycine which are vital for healthy connective tissue and joints. These amino acids feature prominently in cartilage and within the extracellular matrix, acting as a scaffolding, or type of ' biological glue' for cells.

Glycine

Reduces the activation of inflammatory cells
Assists in overgrowth within the small intestine, hence aids digestive health & nervous system
Synthesis of RNA & DNA
Regulates the synthesis of bile salts & secretion of gastric acid
Is involved in detoxification and production of glutathione, an important antioxidant
Regulates blood sugars
Enhances muscle repair by increasing levels of creatine & regulating Human Growth Hormone
In the brain inhibits excitatory neurotransmitter Serine - promoting mental alertness, boosting mood & reducing stress

Proline

Is one of the main amino acids of collagen
Maintains joints & tendons
Required in tissue repair after injury
Has a role in reducing atherosclerotic deposits

Chicken broth in particular has been used by many cultures as a healing remedy.

Not only is it soothing & full of flavour, these natural components extracted & concentrated, feed, repair and calm the mucous lining of the digestive tract. This inner lining is importantly connected to the nervous system, and as we understand more & more about the brain gut connection, we are encouraged to take care of this much forgotten organ.