TIPS FOR MAKING THE BEST BONE BROTH
Here are my tips for making the best bone broth.
Bone broths are one of the most nourishing foods. It is so medicinal that if I could bottle up into a pill, the pharmaceutical companies would be broke.
Because broth can be regarded as a liquefied form of the important components of bones, the medicinal benefits of bone broth are attributed to the exceptionally high levels of minerals and amino acids. In fact bone broth can be considered both a high quality multi-mineral and protein supplement.
1. HYDROPHILIC COLLOIDS: Stock is also awesome because it has hydrophilic colloids. Raw foods are colloidal and are hydrophilic, meaning that they attract liquids. This is important because when we eat a salad or other raw food, the hydrophilic colloids attract digestive juices for rapid and effective digestion. Colloids that have been heated are usually hydrophobic (meaning they repel liquids, making cooked foods harder to digest). However, the gelatin in meat broths has the special property of attracting liquids even after it has been heated. A good visual is Jell-O, the gelatin attracts water to form desserts, which allows it to attract digestive juices to the surface of cooked food particles.
2. CROHN’S and COLITIS: Broth contains gelatin, which aids in digestion and works amazing as a treatment of intestinal disorders, including hyperacidity, colitis and Crohn’s disease because it heals the intestinal wall. Many clients of mine have Colitis, leaky gut, diverticulitis, Crohn’s or other intestinal problems. By supplementing with broth and other key supplements (such as l-glutamine) we can strengthen the intestinal walls, which also supports our immune system. Babies had fewer digestive problems when gelatin was added to their milk. It enhances digestion by attracting digestive juices to food in the gut. It also calms and soothes the gut lining. Gelatin should be the first therapeutic food for anyone suffering from digestive conditions affecting the intestines.
3. Collagen is a protein extracted in broth through the breakdown of bone and cartilage during the cooking process and is referred to as gelatin. The quality of broth is usually determined by the amount of gelatin it contains. The gelatin in broth is also useful for the treatment of anemia and other blood disorders, like diabetes, muscular dystrophy and even cancer.
4. AMINO ACIDS: Although gelatin isn’t a complete protein, (it only has the amino acids arginine and glycine in large amounts) it acts as a protein sparer, allowing the body to more fully utilize the complete proteins that are taken in. So if you are someone who can’t afford large amounts of meat in your diet, gelatin-rich broths are great to help boost protein absorption.
5. MINERAL ABSORPTION: Healthy bone tissue is naturally high in minerals (calcium, magnesium, phosphorus, potassium) which provide a healthy bone structure, nervous system as well as hormone balance. Fish stock will also provide iodine which is essential for a healthy thyroid. Broths made from fish bones will also provide iodine. The gelatin in broth strengthens digestion which helps you absorb more nutrients. Gelatin helps people digest milk and dairy products.
“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.” Sally Fallon Morell
6. JOINT HEALTH: Since the gelatin is derived from cartilage a huge benefit of broth is that it provides an awesome source of glucosamine and chondroitin. These nutrients are essential for regaining joint health.
NOTE: When making bone broth using an acid like organic vinegar helps extract more minerals from the bones. The extracted minerals then become the alkalizing agents to neutralize the acidity of the broth. I use coconut vinegar. Click HERE to find. Coconut vinegar exceeds all other vinegars in amino acids, vitamins and mineral content. It is also a FOS (prebiotic that promotes digestive health). Don’t worry, it doesn’t taste like coconut!
No, this isn’t apple juice… it is bone broth! I make a pot for my son Kai once a week to put into his bottle. When he sees this when he wakes up his legs start to kick a mile a minute! He LOVES this stuff!
Here is Kai signing “Please” (he would flick hi ear for “Please” or “More”) for more of his bone broth!
I am more like you than you realize… you can find me opening a box of Trader Joe’s organic beef broth instead of making my own broth quite often. BUT when I am not overwhelmed with work, I slow down and prepare a lot of things I know I should be doing such as making my own bone broth.
NOTE: The longer you cook it, the thicker it will get. If you roast the bones before making the stock, it will create a darker stock.
TIPS FOR MAKING THE BEST BONE BROTH
1. Roast bones beforehand.
Why? It adds color and flavor. For large beef bones, roast at 375 degrees F for 50 to 60 minutes.
2. Start by covering the bones with COLD and filtered water.
Why? Certain proteins, particularly albumin, can only dissolve in cold water. Albumin helps clarify a stock. So if you start with cold water, you will end up with a nice clear stock.
A substantial part of making stock comes down to eliminating impurities. So it makes sense to start with the purest water you are able to use.
3. Do NOT skip the vinegar step.
Why? It draws the minerals out of the bones
4. Use the feet.
Why? This helps add more collagen and will create a thicker broth.
“Healthified” BROTH BASE:
4 quarts cold water (reverse osmosis filtered water is best)
1 Leftover bones and skin from one pasture fed chicken (can also use beef or fish bones for other recipes)
1 whole clove fresh garlic, peeled & smashed
2 TBS coconut vinegar (or organic apple cider vinegar)
2 TBS coconut oil
2 onions, diced
2 stalks celery, sliced 1/4 inch thick
2 TBS fresh rosemary (helps pull calcium into the stock)
1 tsp thyme leaves
2 cups cooked chicken meat (breast or leg, add later once bone broth is finished)
Place the cold water, chicken, garlic, and vinegar in a large kettle or a large crockpot and set the heat to “high.” Bring to a boil, then reduce the setting to “low” for a soft simmer. Simmer for a minimum of 1 day and up to 3 days. The longer it cooks the more nutrients and minerals!
Strain broth through a colander into a large container; reserve broth and discard skin and bones. Return kettle or crockpot to burner set on medium-high. Add oil, then onions and celery. Saute about 8 to 10 minutes or until tender. Add chicken, broth, rosemary and thyme. Bring to a simmer.
1 cup coconut flour (OR 2 cups almond flour)
2 TBS psyllium husk fiber
4 eggs (2 eggs if using almond flour)
1 tsp Celtic sea salt
1/4 tsp thyme
IF USING COCONUT FLOUR: 1/2 cup chicken broth
In a medium sized bowl, mix the eggs, salt, flour, psyllium, and thyme, mix until sticky and well-blended. For coconut flour dumplings add a little broth until the dough sticks together. Shape into dumplings with hands. Note: These can be made ahead and frozen until you are ready for some soup!
With the soup at a simmer, add the dumplings and chicken meat. Cover the soup and cook for 20-30 minutes. Season to taste with salt and pepper. Enjoy! Makes 8 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Soup = 330 calories, 10g fat, 25g protein, 31 carbs, 2.2g fiber
Almond Flour Dumpling Soup = 363 calories, 22g fat, 29g protein, 9.7 carbs, 3.5 fiber
Coconut Flour Dumpling Soup = 291 calories, 12g fat, 28g protein, 11 carbs, 5g fiber
Testimony of the Day
“I’m not a doctor or a scientist. I’m just a 47 year old lady who has had IBS for at least 20 ears and was diagnosed with fibromyalgia a little over 10 years ago. I hadn’t had normal BM’s or a day without pain for so long it became my new normal. I had just learned to live with it. There were days I didn’t have the strength to pick up a coffee mug. Since I have been following Maria, I no longer have IBS symptoms, and no fibro pain. I feel great! As an added bonus…I have lost almost 50 pounds and weigh what I did before the birth of my oldest child. My energy is great. My moods are stable. And her recipes have made it soooo easy. Thanks Maria.” – Linda
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