Boost Your Wellness: Discover the Top Benefits of Bone Broth and an Easy Homemade Recipe

January 26, 2022 Michelle Desira

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Bone broth has surged in popularity in recent years due to its numerous health benefits. As people become more conscious of their dietary choices, bone broth stands out as a nutrient-rich option that our ancestors regularly consumed. One of the best ways to nourish your body is by eating foods that our great-grandparents would recognise, and bone broth is a perfect example of this traditional wisdom.

What Are the Benefits of Bone Broth?

Including bone broth in your diet can offer a wide range of health benefits, making it a valuable addition to a balanced, nutritious diet.

Gut Health: The gelatin in bone broth can help strengthen the lining of the gut wall, improving digestion and aiding in the absorption of key nutrients. It may also help with conditions like leaky gut and supports the growth of beneficial gut bacteria, which many people lack due to modern diets and farming practices.

Immune Support: Bone broth contains amino acids such as arginine, glutamine, and cysteine, which support the immune system and help the body fight off viruses and pathogens.

Skin, Hair, and Nail Health: Bone broth is a great addition to your anti-aging regime, earning it the nickname ‘liquid botox’ from health and beauty experts. Collagen in bone broth promotes healthy skin, reduces wrinkles, and improves elasticity. It also strengthens hair and nails.

Joint Health: Rich in collagen and gelatin, bone broth is essential for maintaining healthy joints, reducing joint pain, and alleviating inflammation.

Weight Loss: Bone broth is low in calories but high in protein, which can help you feel full and satisfied, reducing cravings and potentially aiding in weight loss.

Sleep and Brain Function: Glycine in bone broth has been shown to improve sleep quality and may enhance cognitive function, helping to combat issues like "mummy brain."

How to Consume Chicken Bone Broth

As a Hot Drink: Bone broth can be enjoyed as a hot drink, in a cup or mug, either as a snack or alongside a meal. It's a perfect replacement for coffee, providing a nutrient boost without the negative effects on the nervous system. For those suffering from PMS symptoms, bone broth offers a soothing alternative to caffeinated drinks. Offering it to your kids before dinner can also improve nutrient absorption.

In Your Cooking: Enhance your meals by using bone broth instead of water in recipes. It can be added to soups, sauces, gravies, slow cooker meals, risotto, and even smoothies. Add a cup of broth to pasta or rice cooking water for an extra nutritional boost, perfect for picky eaters.

Should I Buy or Make My Bone Broth?

Given the rising popularity of bone broth, many supermarket products are now available, but they are often expensive or contain undesirable ingredients. Making your own bone broth at home is both easy and cost-effective. Bone broth can be made from the bones of beef, lamb or fish - but today I am sharing my recipe for chicken broth. I love chicken broth as the flavour is mild, yet still tasty and I have found that my kids will drink it more willingly.

How to Cook Bone Broth

To make bone broth, place various bones into a large stockpot along with a carrot, a few celery sticks, a brown onion, a garlic bulb, and a splash of apple cider vinegar. Cover with filtered water, bring to a boil, then simmer for a few hours. After cooling slightly, strain through a fine sieve or muslin cloth and enjoy. Always reheat broth on the stove, not in the microwave.

How to Store Bone Broth

Bone broth can be kept in the fridge for up to 5 days, provided there's a layer of fat on top. This fat is beneficial for brain health and healing, so stir it back in. For longer storage, freeze the broth in glass jars, leaving space at the top to prevent breakage, or in smaller portions using ice cube trays or baby food moulds.

Recipe:

Chicken Bone Broth Recipe Ingredients:

Chicken pieces (organic if possible): 4-5 drumsticks and 3-4 wings or a whole chicken plus 3-4 wings
2 celery sticks
1 carrot
1 brown onion
1 garlic bulb
1 tbsp apple cider vinegar
Herbs of your choice

Preparation:

Place chicken and vegetables, including the onion and garlic, into a large stock pot. Fill with filtered water just enough to cover everything.
Add apple cider vinegar and herbs.
Bring to a boil, then reduce to a simmer for 3-4 hours.
Allow to cool for half an hour, then strain through a fine sieve.
Add salt to taste.

Tips:

Leave the skins on the onion for a deeper colour.
You can also add in the leaves of the celery for extra flavour.

There you have it – super easy!

Conclusion

Making bone broth at home is simple and rewarding. With its myriad health benefits, it's a fantastic addition to any diet. Give it a try and enjoy the wellness boost it brings!