Bone Broth
This bone broth recipe is a fantastic dietary supplement that supplies you with the materials to rebuild healthier, stronger cells. It is also a great way to bring flavor into any diet! Especially if you are on a limited or bland diet, ie. FODMAP.
When I discovered the benefits of bone broth I was excited not only for the rich flavor, but I found something that could actually aid in my recovery process.
When I fell ill, I was forced onto a liquid diet for a number of months. It was a taxing time to navigate eating flavorful foods while keeping a bland liquid diet that wouldn’t upset my system. I would consider myself lucky during this time as I am married to a talented chef who helped create recipes that worked with my food sensitivities.
It was during this time that I begun experimenting with different bone broth recipes, recipes I would love to share with you.
Scroll for a FREE downloadable/printable recipe card.
Bone broth has a rich source of minerals and amino acids; with vitamins and nutrients including calcium, magnesium and phosphorous. Additionally, the tissues and bones used contain collagen-specific amino acids in the form of gelatin.
Plus, it doesn’t have to taste like “cardboard,” haha!
So what does all this gelatin and collagen-specific amino acids really mean?
The Benefits Of Bone Broth
- Reduce inflammation and heal the gut
Amino acids have proven to be beneficial in reducing inflammation within the gut. A 2017 study showed that those with inflammatory bowel disease tend to have lower levels of some amino acids in their bodies; stating that getting additional amino acids may help with some symptoms of the condition.
- It can help you sleep
Bone broth contains amino acid glycine, which in a 2015 study is said to be a safe therapeutic option to improve sleep. Those who take glycine supplements or have bone broth before bed have said they have experienced a better sleep and less fatigue the following day.
- It may support weight loss
Bone broth is high in protein which is proven to help the body feel fuller while consuming less calories.
- It is great for your joints
The bones and tissues used to make bone broth contains gelatin a protein with amino acids essential for rebuilding bone, connective tissue, and skin.
- And MANY more!
How To Make Bone Broth
There are many ways to make bone broth, below you will find recipe cards for chicken, beef and pork variations. The ultimate way to make bone broth and also remain cost effective is using left over bones from meals. I often will meal prep with a full roasted chicken (for salads, wraps, sandwiches, etc.) then I will use the carcass of the chicken to make a broth.
Although, you can also buy bones at any butcher shop as well as most grocery stores.
Bone Broth Recipe
Must Haves:
- Large potCan also use an Instant Pot*
- Baking sheet
Ingredients:
- Bones (Chicken, Beef, and/or Pork)
- Vegetables (Carrots, Onion, Celery, and Garlic)
- Spices (Peppercorn, Salt, Sage, Thyme, Bay Leaves, etc.)
- Vinegar (White or Apple Cider)
Brown your bones
Set your oven on broil to 425°f Place bones on a baking sheet and put into the oven. Broil the bones until brown. Rotate as needed.
Prep Your Veggies
Including vegetables in your bone broth will add additional nutrients and flavour to your broth. I like to add: Carrots, celery, onion, and garlic.
Combine bones, veggies, and spices
Add in your bones, veggies, any spices you’d like, a shot of vinegar and water into your pot.
Get cooking good looking
Cooking bone broth is best done low and slow. Bring to a boil, cover and reduce to low heat; cook for 8-12 hours. The longer you cook the broth the more intense the flavor will become and the more collagen is extracted.
I use an Instant Pot; my absolute favourite kitchen appliance! Which cuts the cook time down to 3.5 hours.
Strain
Once cooked, remove from heat and strain using a fine strainer or a cheese cloth. You will also want to skim the oily layer either while the broth is simmering, or remove it after the broth has cooled when the fat hardens.
Serve & Store
Throw in zucchini noodles to make a nice soup, use for cooking, pour over some rice, the opportunities are endless! Enjoy.
Store in smaller containers and warm up for individual use in order to keep longer.
