Bone Broth

Use daily for all chronic problems, especially autoimmune dis-eases.

Bone Broth is made from slowly simmering a variety of bones. This fills the broth with, among other things, bone marrow, calcium, chondroitin, collagen, gelatin, glycine, hyaluronic acid, magnesium, phosphorus, potassium and proline. Bone broth becomes not only a food but also a supplement. It helps maintain healthy bones, joints and skin while supporting the cellular processes happening throughout your body every second of every day.

Bone broths provide building blocks for repairing the rapidly growing cells of your gut lining. This helps reduce any areas of inflammation. This is how and why it aids digestion. In other words, bone broths help heal a leaky gut and its related autoimmune conditions.

You can use any variety of bones including beef, bison, chicken, deer, elk, fish, lamb or pig. Ideally, leave some meat on them for added flavor. Bone marrow, a nutrient-dense superfood is found in the larger/longer bones as well as in more gelatinous bones such as oxtail, knuckles and feet. Gelatin is especially helpful in digestive healing.

If your broth doesn't gel, it's still very nutritious. Gelling is the result of the bones you choose and how much you dilute your broth. At the end of your cooking cycle, remove the cover and increase the heat slightly to simmer for a final hour. This evaporates more of the water and concentrates (gels) the broth.

Save any bones you cook. If you have different animal bones, you can make a broth blend. Other sources for bones include local farmers, butcher shops, Asian markets, or even meat departments in grocery stores. They're often sold as “soup” or “pet” bones.” If you can't find bones locally, US Wellness is an online meat provider for Paleo diet followers. Bones from organically raised and grass-fed/grass-finished animals are always best.

Ingredients

Whenever possible, choose organic, Non-GMO, grass-fed/grass-finished meat products.

3 pounds of bones (ideally some containing meat, some with marrow and some gelatinous)

1 large onion (peeled and quartered)

1 large carrot (scrubbed and cut in half)

2 stalks celery (cut in half)

1 clove garlic (peeled)

2 Tablespoons apple cider vinegar to help draw minerals out of the bones

NOTE: Feel free to add any other organically grown, leafy vegetables for improved flavor and increased nutritional value.

OPTIONAL: For extra flavor, roast your bones in the oven at 350 degrees for 30 minutes before adding them to your soup pot. Also, add leafy vegetables and spices.

Directions

Place the bones and the rest of your ingredients in a large soup pot. Cover with water and bring to a boil.

Reduce heat to a very low simmer (just barely bubbling) and cook for at least 8 hours. Longer (up to 24 hours) is better. The longer, the more nutritious. The only exception is fish bones. They're so small, you only need to cook them for a few hours. If you cook the broth for longer than 8 hours, check the water level occasionally. If you don't have a tight-sealing lid on your pot, you may need to add water once or twice a day.

OPTIONAL: For a thicker broth, when it’s almost ready, remove the cover and increase the heat to a simmer for another hour. This evaporates some of the water and concentrates the broth to give it more flavor and a more gelatinous appearance.

When it's time to strain the stock, use a slotted spoon to scoop out the larger vegetables and bones. Pour the broth through a mesh strainer over a large bowl. You'll be left with a beautiful, translucent liquid. Pour it into glass jars, allow to cool for 1 hour, then refrigerate. As the broth cools in the refrigerator, the fat will harden on the surface. This is good, as it keeps the broth fresh longer. As you use each jar, you can remove the fat and use it for cooking other things, or leave it in the broth. Contrary to popular opinion, fat is actually good for you. Healing diets recommend consuming plenty of fat to give your body the building blocks it needs to regain your health. This said, there's a limit to how much fat you may want to drink. If you don’t like it, leave half in and scoop half off. The broth should keep well in the fridge for one week.

You can use this broth as a base for soups, casseroles and stews, or you can simply add salt and your favorite herbs and drink a cup alongside your meal. Be prepared: this broth is highly nutritious, but it won't taste like the stuff from a can. There are no artificial flavor enhancers added, so it may seem bland. Store-bought broth subtracts from your health, while homemade bone broth adds to it.

If you're cooking large amounts of broth, perpetual broth is a creative solution. Instead of using your stove, put all the ingredients in a crockpot. Fill with water, but not all the way to the top. Many crockpots can overflow over long cooking times. Turn it up to high until it begins to boil, and then turn it down to low. Within a few hours, you can start drinking it. Scoop out what you need with a ladle). Replenish as needed with fresh water. You can keep the broth going for 5-7 days. At that point, drain the crockpot, throw out the bones, wash it clean, and start over.

If you would rather purchase than make your bone broth, the closest to home made is the Bonafide brand. It’s available in the frozen food section of most health food stores or online. I prefer their Frontier Blend made from beef, turkey, lamb and bison bones.