What is bone broth?
Bone broth is made by simmering the bones and connective tissue of animals - any animal, including fish. Whether slowly cooked on the stove top, or by faster methods in an Instant Pot, you can easily make bone broth at home. It can be used in cooking for sauces and soups, or you can simply drink it for the amazing health benefits. Bone broth is a great part of a healthy diet, and it dates back to our prehistoric ancestors who ate nose to tail, using every part of the animal to maximize nutrients.
Why bone broth?
These are just some of the reasons:
Bones are rich in vitamins and nutrients, including calcium, magnesium, phosphorous, and glycine.
Glycine balances the methionine in our bodies (from eating animal protein), which is important, as these two amino acids play a role in our physical, mental, and emotional health.
Glycine can also help with sleep.
Broth made from bones is higher in protein than regular broth, and protein is more satiating and aids with weight loss – a great reason to drink it!
Bone broth can help you better digest other foods.
An amino acid in gelatin (why the broth might congeal) called glutamine helps maintain the function of the intestinal wall, and has been known to prevent and heal a condition known as “leaky gut.”
The amino acids in bone broth can help fight inflammation and support joint health, and consuming it may help lessen the symptoms of osteoarthritis.
How do you make bone broth?
Yes, there are some great brands out there, like our favorite, Kettle & Fire, but you can also easily make bone broth at home. You can use bones you have saved (you can freeze them until you have enough), or you can ask your local butcher or meat counter for some bones. Mixing up a few different types of bones is ideal, but not necessary. We have made great bone broth just with our huge turkey carcass at Thanksgiving! Okay, so what comes next?
Step 1: Roasting the Bones – this adds a ton of flavor!
Rinse all the bones well (about 3-4 lbs) and then place them on a roasting pan or sheet pan that has been drizzled with a little oil (we prefer avocado oil or extra light olive oil) so they don't stick.
Heat the oven to 450 degrees.
Roast until the bones are nice and browned/caramelized (about 20-30 minutes).
When done, take all the bones, and scrape up all the little bits and add them to the water.
Step 2: Cooking
In a large stock pot, or in your Instant Pot, combine:
1 gallon of water
1 Tbsp of apple cider vinegar (adding vinegar is important because it helps pull all the valuable nutrients out of the bones and into the water)
The roasted bones and little bits
Salt, pepper, vegetables, and herbs to your liking (we use carrots, onions, celery, garlic, turmeric, ginger, thyme, sage, and rosemary)
If using a stock pot, bring the ingredients to a boil and then reduce to a simmer for 10–24 hours - the longer, the better.
If using an Instant Pot, use your manual/pressure cooking setting and set the timer for 2 hours.
Note: the water should be about 2 inches below the max line after adding the bones and veggies.
Step 3: Cooling and straining
Once your broth is done, strain it into a container where it can cool down. It is best to cool it quickly, so we add some ice cubes. You don’t want to refrigerate it until it is mostly cooled. The broth will keep for about 3-4 days in the fridge, unless you have a thick layer of cooled fat on the top, as that can extend the life of the broth to about 2 weeks.
If you choose to freeze any of the broth, it is important to let it cool fully and to leave a gap at the top of the container to allow for expansion of the broth as it freezes. Broth can be kept frozen up to 6 months. There are multiple freezing methods:
Large mason jars
Ziploc freezer bags
Ice Cube Trays – this makes it easy to add them into recipes when needed
I hope you learned a little something new today! Now you have the option to enjoy homemade bone broth, but whether you make it or buy it, it matters most that you are incorporating it into your lifestyle. We drink bone broth daily and also use it in savory recipes in place of water. Need help making these types of lifestyle changes?
Reach out for a FREE consultation today: Call us at 303.525.5848 Email us at jeanna@lifestyle-evolution.com Find our profile on DaoCloud: https://www.daocloud.com/pro/lifestyle-evolution
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