Bone broth. It requires patience as you boil meat and bones for a long period of time in order to bring out all of the collagen and the nutrients out of the things that are in your pot. How can something seemingly so simple be so good for you?
Bone broth has been a part of many cultures for a long time providing nourishment and warmth during meal times. The collagen that can be derived from animal bones can help protect and repair the gut lining which then aids in digestion and other chronic diseases related to the same. A strong digestive system is crucial in having a strong immune system; the saying that chicken soup can heal just about anything isn’t just an adage - it’s an actual fact. The collagen also has amazing anti-inflammatory properties that are necessary for the repair of the cartilage in our body and in easing joint pains. The fact that collagen also makes the skin more elastic is an incredible bonus.
Apart from collagen, bone broth also carries a lot of vitamins and minerals that can be derived from animal bones such as calcium and magnesium. The existence of these vitamins and minerals also helps in balancing the hormones in the body which affects stress levels and sleep patterns. It is also a great way for fighting off a viral infection because of its natural healing properties. Human growth hormone levels also surge when you consume bone broth which is helpful for when you’re looking to lose weight or to build muscles.
Because bone broth is literally just water, animal bones and meat, a few spices, and salt, it’s perfect for diets such as Keto and Atkins. Removing the salt makes it a great option for those who are followers of the Paleo diet as well. Since it is also packed with a lot of vitamins, minerals, and essential nutrients, it’s also a viable option for those who are doing Intermittent Fasting because their meals should not only be calorie intrinsic, it also has to meet their nutritional requirements per day.
In fact, whether you’re following a strict diet or not, you can include bone broth in your diet simply because it is a good source of nutrition.
Bone broth is easy to make, all you need to make sure is that you use good quality bones, meat, and vegetables. You can tell that you have made a good broth when the liquid part of it turns into gelatin once cooled. This means that the cartilage and the bones has released all of the collagen and all of the goodness that you would not otherwise if you just let it boil to seep out the flavor. Flavor is great, but being able to reap the benefits of everything it has to offer is just on another level.
Once you have your ingredients together, you can make your broth in three ways:
1. Bake and Boil
Bake the meat and bones for about 20 minutes on a 375 degrees farenheit oven until the meat and bones have been properly seared. Once that’s ready, pour all the contents in a deep pot and cover all the meat and bones with water. Make sure that you have included all the juices in the baking pan into the pot filled with water because a lot of flavor and nutrients are in that as well. Season to taste, and let it come to a boil then lower down to a simmer.
2. Sear and Boil
Heat a large wok until it’s hot enough to sear. Sear each side of the meal and the bones. You may also sautee some onions and garlic in the oil that you have reduced from the meat and bones and there after transfer everything into a big pot filled with water. Season to taste, and let it come to a boil then lower down to a simmer.
3. Boil Everything At Once
Boil your meat in a pot filled with water and remove all the gunk that has risen while you were boiling it. Wash the bones and the meat until clean and bring back to the pot. Please make sure that you have cleaned the pot as well. Fill the pot with water and place all the spices that you would like to add in your broth as well. Season to taste, and let it come to a boil then lower down to a simmer.
The broth can be made somewhere between 6 - 48 hours depending on how big the batch is or how big the bones are. You can do it traditionally on a stove top, which is why it can take up to 48 hours in cooking time; or you can use an instant pot or a pressure cooker and bring down the simmering time to 6 hours and maybe even less - again, depending on how big the batch is. After cooling the broths, transfer to their own separate containers just make sure that there is an even distribution of the broth and fat in each container. The broth keeps for months in the refrigerator and it can keep for a year in the freezer; the only caveat is that you don’t puncture .the fat because it serves as the protective barrier for the broth.
You can also have your bone broth as a post workout drink or to jumpstart your day with. You can check out this video to see how you can include bone broth in your drinks.
Drinking and consuming broth is not only limited to people who enjoy meat, they can also be enjoyed fully by those who have decided to follow a meat-free diet. Although it cannot be called bone broth technically, it’s still possible because the nutrients and ingredients that can be found in bones can be derived from vegetables as well. Dr. KellyAnn, the creator of bone broth, has stated in this article that you can reap the benefits of bone broths by switching up your ingredients. By sourcing produce that has the same nutritional content as meat and bones has, you can have just as good a broth as anyone else.
You can use fermented food such as this vegan kimchi in creating a wonderfully spicy broth, or bring together a mixture of vegetable peels, unused vegetable cuts, mushrooms, and seaweed to create your own broth together with a mix of different spices like turmeric, rosemary, and star anise. This website offers a great vegan alternative for bone broth that you would want to try.
Korean broth made of muksabal, a grain, bean, and starch based dish
You know how it is said that patiently waiting for something to come to fruition can give incredible rewards? The same can be said about making bone broths. It takes patience to retrieve the goodness locked in inside the ingredients that you have decided to include in your broth. The benefits are immeasurable and the taste is fantastic. So head on to your butcher’s shop or your nearest farmers’ market , and start boiling up the good stuff.