Bone Broth 101

Bone broth is a super hot trend currently, but the more I learn about the health benefits of consuming bone broth the more I believe it’s a trend that’s worth checking out. Bone broth is easily and simply made by boiling bones (beef, chicken, fish, etc) in filtered water with an acid (like apple cider vinegar) along with optional vegetables, herbs, and spices. Broth can boil for as little as 4 hours or up to 48 (which is what I prefer). You can then use it in soups or just sip it (like I do) for an incredible nutrition and protein boost.

Bone broth is great for nutrient absorption because the nutrients are bio-available in an easy-to-digest form as well as the high gelatin content makes it. ultra healing for the gut making nutrients for all foods more easily absorbed.

It’s also amazing for hair, skin, and nails because it contains collagen as well as glucosamine and chondroitin as well as other compounds that support joint health.

I personally try to drink a cup a day but you can enjoy it as little or as often as you like.

Here’s how to make bone broth:

2-3 lbs of bones

Water

2 tbsp Apple Cider Vinegar

Herbs (rosemary, thyme, oregano, parsley)

Vegetables (carrots, celery, onion, garlic)

Spices (celtic salt, black pepper, turmeric, ginger)

If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350°F.

For chicken, I like to roast a whole chicken, pull the meat and then use the carcass.

Place the bones/ carcass, vegetables, herbs and spices in a crockpot. Add apple cider vinegar, cover with water and cook on low for 24-48 hours. I personally let it go 48.

Strain, divide into mason jars and refrigerate for up to a week or freeze.

It’s that simple!

XO

Kate

 

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