Like pastured eggs, liver, and meat, bone broth, especially when made from grass-fed bones, is a nutritional powerhouse that also doubles as an essential kitchen ingredient. Whether you use it as a base for soups and stews or just drink it by the cupful, you are benefitting from the dissolved minerals and easily digestible proteins that make bone broth a healing superfood. Plus, it tastes great too! To help inspire you to get on the bone broth bandwagon, I reached out to my friends at Kettle & Fire, makers of homestyle grass-fed beef bone broth, to put together a simple guide for budding bone broth brothers (and sisters). Making bone broth is a relatively simple process, and the good folks at Kettle & Fire offer a simple process, but if you're in a hurry, they're happy to supply you with organic beef bone broth from their online store as well.
Benefits of Bone Broth
Bone broth is jam packed with minerals, amino acids (glycine, glucosamine, proline, and more), proteins, collagen, and gelatin. All major contributors to a healthy well-being. Here are just a couple of the benefits:
- Improving gut health: Have you heard of leaky gut syndrome? It’s when your gut lining separates that allow food particles and toxins to pass easily through. Fortunately, bone broth is a great source of glutamine, an amino acid known to help heal leaky gut syndrome. Here’s 20 tips from experts on how to heal leaky gut.
- Powerful tendons: Bone broth is made from the joints and bones of animals that is full of Collagen. What is collagen? Collagen is the most abundant protein found in the human body. Collagen is the raw form and gelatin is the cooked form. If we didn’t put it through the cooking process, you’d have to gnaw on a bowl of raw ligaments and bones for dinner
If you want to learn more, check out this great resource on the benefits of bone broth.
- 3 to 4 pounds of mixed beef bones (short ribs, oxtails, knuckles, and neck bones)
- 1 tablespoon olive oil
- 2 medium carrots
- 3 celery stalks
- 2 medium yellow onions
- 2 tablespoons cider vinegar
- 1 bay leaf
- Prepare the bones: Heat the oven to 400 degrees. Place the bones on a backing sheet and drizzle with olive oil.
- Roast the bones: Place the tray in the oven, roasting for 30 minutes. Turn the bones, then roast for another 30 minutes.
- Prepare the vegetables: Chop the carrots, celery, and onions roughly. You'll discard these later, so you don't need to be precise.
- Combine broth ingredients: Place the roasted bones, chopped vegetables, bay leaf, and cider vinegar in a large stock pot. Cover with water so that the ingredients are under at least 2 inches of liquid. At this point, you can also add in any other flavoring ingredients that you want in the broth.
- Cook the broth: Heat the broth over high heat until it comes to a rapid simmer, then reduce the heat to low. Cover the broth and let it simmer on low for 12 to 24 hours. Skim off the foam on top periodically. You may have to add water occasionally to make sure the ingredients stay covered.
- Strain and cool the broth: After the broth has darkened to a rich brown color, remove it from the heat and strain through a fine-mesh sieve. Place the broth in a large container and let it cool to room temperature. Once cooled, place it in the fridge to chill. Scrape off any solidified fat that rises to the top before using.
- Reheating bone broth: Reheat your bone broth for a steaming cup you can sip on its own, or use it as a powerful ingredient in your favorite recipes.
- If you want the digestive and immune boosting benefits of bone broth, you HAVE to be drinking bone broth made from a healthy animal (i.e. grass-fed, pasture-raised or wild caught)
- You can buy pre-made organic & grass-fed bone broth from Kettle & Fire