Bone Broth (Benefits + Recipe)

Written By Breianna Dunks

Bone broth is a nutrient-rich liquid made by simmering bones for an extended period of time to extract collagen, gelatin, amino acids, minerals, and other beneficial nutrients from the bones and connective tissues, resulting in a flavourful and nourishing broth.

Some of its amazing benefits include:

  • Collagen + Gelatin: Supports joint and muscle health, promotes skin elasticity, aids in gut health by supporting the integrity of the gut lining, and contributes to strong hair and nails.

  • Glycine: Supports liver function, aids in detoxification, promotes sleep quality, and helps maintain a healthy gut lining.

  • Proline: Plays a role in wound healing and tissue repair.

  • Glutamine: Supports the integrity of the intestinal lining, helps maintain immune function, and aids in muscle repair and recovery.

It is a highly versatile nutrient-rich staple and is something I consume almost daily by alternating its uses. It can be added to a mug of boiled water with added spices or flavour for a nourishing broth drink, to soups or slow cooker recipes, pasta sauces, curries or can even be added to rice when cooking.

Pre-made bone broths I opt for include ‘Gevity RX’ Bone Broth Body Glues as well as their Bone Broth Sauce range, ‘Best of the Bone’ Bone Broths or ‘Nutra Organics’ Beef Bone Broth Concentrates.

Alternatively, you can make your own bone broth at home with the below recipe:

Bone Broth Recipe (Slow Cooker)

Ingredients

  • 1-2kg of organic beef bones (preferably marrow)

  • 2 tablespoons of organic apple cider vinegar (with the mother)

  • Water

  • Optional for flavour: turmeric, ginger, garlic, onion, rosemary celery, carrot (or any other preference of herbs, spices or vegetables)

How To

  1. Prep the Bones: Roast the bones in the oven at 180°C for about 30 minutes to enhance flavour.

  2. Place Ingredients in the Slow Cooker: Transfer the bones to the slow cooker. Add optional ingredients.

  3. Cover with Water: Pour enough water into the slow cooker to cover all the ingredients.

  4. Apple Cider Vinegar: Add 2 tablespoons of apple cider vinegar.

  5. Cook on Low: Set the slow cooker to low heat and cook the broth for 8-10 hours, or even up to 24 hours for maximum flavour and nutrient extraction.

  6. Strain the Broth: Once the broth has finished cooking, strain out the solids, leaving behind a clear liquid broth.

  7. Cool and Store: Allow the broth to cool slightly before transferring it to a glass jar for storage and refrigerate.

  8. Enjoy: Aim for 1 cup per serve of bone broth, reduce if more concentrated. The amount of bone broth you use at a time is flexible and can be adjusted based on your preferences and the specific recipe you're preparing. Feel free to experiment with different quantities to find what works best for you.

Breianna Dunks