The benefits of bone broth

In the age of convenience the old tradition of having a pot of broth constantly simmering on the stove has been lost.

In days gone by people wisely consumed all parts of the animal, including the skin, cartilage, tendons and other gelatinous cuts of meat. This provided all the amino acids necessary to maintain a healthy gut and immune system.

Bone broth is like liquid gold. Bones contain an abundance of minerals including: calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc. Bones also contain amino acids and proteins like collagen, gelatin.

When microbes and dietary proteins “leak” into the bloodstream they cause an inflammatory response by the immune system. This is a condition called leaky gut and can lead to a whole host of health problems. Bone broth has the ability to heal and seal the gut lining and reduce overgrowth of harmful microbes.

Bone broth is often used to help clear up food allergies or intolerances, digestive issues, autoimmune disorders and more.

Gelatin absorbs water and helps maintain and strengthen the gut's mucus layer. Gelatin and glycine have also been shown to reduce inflammation.

The amino acid glycine protects against gastric ulcers while glutamine is great for repairing damage to the gut, helping the gut lining to regrow and repair the damage caused by leaky gut, it also reduces sugar cravings.

The benefits of bone broth are not limited to the gut, it is also beneficial for your skin, cardiovascular system, joints, brain and immune system.

Numerous components of bone broth influence the nervous system. The healthy fats in bone broth, particularly if made with marrow bones, provide a source of fuel and raw material for the brain.

Bone broth recipe

1.5 - 2kgs beef bones
2-3 litres water
2 tbsp apple cider vinegar
1 medium onion, quartered (leave the skin on for extra nutrients, it also gives the broth a rich dark colour)
2 carrots chopped
2 celery sticks chopped
3 bay leaves
1 tsp black peppercorns
2 tsp salt

Preheat oven to 180C (350F). Roast bones on a baking sheet for around 40 minutes, turning halfway through.

Once the bones are cooked place bones in a slow cooker (or a large stockpot) and cover with water. Add the vinegar and allow to sit at room temperature for about 30 minutes. This helps to leach out the minerals in the bones.

Add the remaining ingredients to the slow cooker. Cook on low for 24 - 48hrs.

Allow to cool slightly and strain. Transfer the broth to an airtight container and refrigerate a few hours, this will allow the fat to rise to the top and solidify.

Scrape the fat off the top with a spoon. You can keep the fat in the fridge and use for cooking/frying.

Store the broth in airtight jars or freeze until ready to use. It should be gelatinous when cold. When ready to use, slowly warm the broth over a low heat to bring it back to a liquid consistency.

You may use any bones to make a bone broth:
For beef bone broth cook for 48 hours, for chicken bone broth cook for 24 hours, for fish broth cook for 8 hours.

See our gut healing gummy bear recipe for another delicious way to eat more gelatin. Or read about the amazing health benefits of turmeric and more gut healing recipes.