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Nourishing Recipes: Bone Broth for Healthy Skin, Bones and Digestion

Every other day a new food trend emerges in the media. Bone broth really burst onto the scene in 2015 and remains strong. Let’s look at this functional food to find out why it may be beneficial if you have digestive or joint issues.

What is bone broth?
Also known as “liquid gold”, bone broth is the result of simmering animals bones and connective tissues (skin, cartilage, tendons, etc.) for several hours. These tissues store essential amino acids such as glycine for detoxification and proline for healthy skin and joints. Glutamine is particularly great for soothing an inflamed digestive tract. Why is that important? Because your intestinal lining is where we digest and absorb nutrients into our bloodstream. If the intestinal lining is damaged or inflamed, we don’t absorb nutrients needed for healing. And since more than 70% of the body’s immunity begins in the gut, that means your immune system doesn’t function optimally when you get sick.

Bone broth is a great source of calcium and magnesium that are needed to healthy bones and teeth.

How is broth different than stock?
Stock is bones and meat cooked in simmering water for 3 to 4 hours. Oftentimes the bones are roasted before simmering to improve flavor. It gels when cold (due to the collagen and gelatin content). It usually has a richer flavor than broth.

Broth is meat cooked in water for 45 minutes to 2 hours. It remains thin when cold and has a light. This is what you mostly see available in grocery stores.

Bone broth is stock that has simmered for a much longer period of time - typically 8 to 24 hours. This allows amino acids AND minerals to be released from bones, making a more nutrient-dense product.

Can I make my own bone broth?
Absolutely! It’s a fairly easy process. Here’s a quick and easy recipe:
Ingredients:
● 2 pounds (or more) of animal bones (chicken, beef, lamb, etc)
● 1 onion, rough chop
● 2 carrots, rough chop
● 2 stalks of celery, rough chop
● 2 tablespoons apple cider vinegar
● 1 tablespoon sea salt
● 1 teaspoon peppercorns
● 2-3 quarts filtered water (you just need enough to cover the bones in the pot)
● Large stock pot or Crock pot

Instructions
1. If you are using raw bones, roast them in the oven first for 30 minutes at 350 degrees. If your bones are leftovers from a previous dish (for example, roast chicken), then place the bones in a large stock pot with water and add the vinegar. Let it sit for 20-30 minutes in the cool water.
2. Add the vegetables and salt to the pot.
3. Bring the broth to a boil, then reduce to a simmer. Allow to cook for 8-24 hours.
4. Strain to separate the bone and vegetables from the broth and allow it to cool.
5. Once cool, store the broth in a mason jar and keep in the fridge for up to 5 days, or store in a freezer-safe container and freeze for later use.
If you don’t have the ingredients or time to make your own stock, there are many great options available in stores or online. I would recommend purchasing broth made from grass-fed cattle so that you get a more nutrient-rich meal when using bone broth.

What can I do with my bone broth?
The possibilities are really endless when it comes to incorporating bone broth into meals. Here are a few favorites:
● Soups or stews
● Rice (instead of 2 cups water to 1 cup rice, try 1 cup water to 1cup bone broth to 1 cup rice)
● Homemade gummy bears
● Risotto
● Braised meats or vegetables

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