This week I am going to research and write about bone broth, also known as stock. When these words get mentioned to me I think of my Grandma on the farm, using all that she can in as many ways possible to feed her family, making bone broth as a base for many recipes. I doubt she knew of the health benefits of what she was doing, in her eyes using the bones and seasonal veggies to make a broth just made good economical sense. We now know how amazing bone broths are for gut health and other health benefits, and bone broth can go beyond just soup. Any slow cooking of meat with its bone is going to benefit your health.
Benefits of Bone Broth
- Treat leaky gut syndrome
- Overcome food intolerances and allergies
- Improve joint health
- Reduce cellulite
- Boost immune system
- Helps with inflammation
- Improve mood balance
- Helps with weight loss
- Helps with hydration
- Helps to strengthen our bones and nails
- Helps normalise stomach acid, which is useful for colitis, celiac disease, ulcers, and other inflammatory gut conditions
- Helps with thyroid issues
Minerals gained from bone broth are –
- Calcium, magnesium, phosphorus, and other trace minerals, are easily absorbable, and required for general health.
- Glucosamine and chondroitin, which may relieve of arthritis and joint pain.
- Glycine, which may combat stress and inflammation.
- Collagen, which is great for hair, skin and nails.
- Gelatin, which we know to be a boon for gut health.
Sarah sums bone broth up by saying –
“If there’s one thing anyone serious about their health should learn to do, it’s to make chicken or beef stock. Stock, or bone broth is beyond nutritious and great for anyone with digestion issues.
Dr Axe says –
One of the most remarkable things about bone broth is its gut-supportive benefits, which as described above actually have a holistic effect on the body and support healthy immune system function.
There is always a but – and in this case it very much depends on the way the broth is cooked and the bones that are used. Here begins my Jakarta struggle!
You want to buy animal products that you know are pasture-fed and free of antibiotics and hormones; organic produce is always best. For all the nutritional benefits, it is suggested that you use not just bones that we usually use, but also add in the neck and feet of the animal in order to truly unlock all the bone broth benefits.
Bone broth needs to be cooked slowly and for a long time so that you get the most out of the bones.
Add a splash (about 1 tablespoon) of vinegar. Set your crockpot on low, and cook for at least 6 hours, preferably longer. Poultry bones can go as long as 24 hours, and beef bones can simmer for up to 48 hours.
How to cook bone broth
By Sarah Wilson
Broth is made using the bones of animals, usually land animals but it can also be made using fish bones. The bones are cooked in water with a selection of vegetables, often including things like onion, celery, and carrots. It is brought to the boil and then simmered for anything from about 2-48 hours, depending on which recipe you follow. The bones (and often the vegetables) are then discarded and the liquid is consumed like a soup or warm drink.(https://iquitsugar.com/why-everyone-is-talking-about-gelatin-and-bone-broth/)
Makes 3 litres
- 1 whole organic chicken (if you’re friendly with your butcher, ask for some extra bony chicken bits: necks, feet etc)
- 3-4 litres of water (to cover chook once in the pot)
- a splash of vinegar
- 2 carrots, roughly hacked
- 1 onion, roughly hacked (don’t bother peeling)
- 2 sticks celery, hacked
- 1 teaspoon black peppercorns
- 3 bayleaves
- a few sprigs thyme (if you have some)
Pull out the chicken and drain the stock with a sieve, tossing the veggies.
The stock: I drain the stock into another saucepan that I’ll make the soup in. This goes in the fridge for several hours until the fat congeals on top. Scoop this off and you’re ready to make soup and freeze the rest. I freeze some in portions big enough to make another batch of soup down the track (500ml), some to make into a stew or to just drink when I’m feeling crappy (1 cup) and the rest into an ice-cube tray ready for braising veggies (I pop out 2-3 into a pan and use instead of oil or butter).
The chicken: Pick off all the chicken. It will pull away super easily from the bones and the fat. I take every last bit. I keep about one-third for the soup (below) and then portion out the rest (4-5 serves) into ziplock bags and stick in the freezer for sandwiches, salads and snacks. I eat it with just pepper and salt. It tastes better than any chicken I’ve had.
Sarah tells us a few things we need to know:
* Add a little vinegar during cooking
To draw minerals, particularly calcium, magnesium and potassium, into the broth.
* Keep the cartilage and joints…and eat them.
Serious. Especially if you’re a woman. It’s the best bit for you.
* Stock will keep about five days in the fridge, longer if reboiled, and several months in the freezer.
* Always use the whole chook – especially the bones and joints.
They provide the healing substances, not so much the muscle meats.
* When removing the fat layer, don’t get too finicky.
The fat is actually really good. In fact the physicians at Gut and Psychology say the fat is some of the most nutritious stuff.
* Definitely use an organic, free range chooken.
It’s worth the investment. (How much do you spend on commercial stock? Tylenol? Gut medication?) Remember, everything is going to leach from this thing. Do you really want chemicals and bleaches percolating in your soup?
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