Bone Broth 101: Health Benefits and a Simple Recipe to Get You Started
Bone broth has been a staple in many traditional cuisines for centuries, celebrated for its wide range of health benefits. At its essence, bone broth is a rich stock. But what sets it apart from the standard boxed soup base is the fact that the bones are simmered for a very long time – sometimes 24 hours or more. This long & low simmer allows the minerals, amino acids and marrow (which contains collagen) to be extracted from the bones and infused into the broth. The addition of vegetables, herbs and spices only amplifies the nutritional and healing powers.
So what makes bone broth so special?
Nutrient Dense: Bone broth is rich in essential minerals such as calcium, magnesium, and phosphorus—key nutrients for bone health. Plus, it contains amino acids like glutamine, glycine and proline, which are beneficial for various bodily functions.
High in Collagen: Simmering bones for an extended period helps break down collagen (from the bone marrow) into gelatin, which supports healthy hair, skin, nails, and joints.
Promotes Gut Health: Gelatin can also help strengthen the lining of the gut, potentially aiding digestion and supporting a healthy microbiome.
Immune Support: Historically, warm broths have been used to soothe and hydrate during illness. And the minerals found in bone broth can support overall immune function.
Reduce Inflammation: The collagen and several amino acids (like glutamine and glycine) found in bone broth help to reduce inflammation when consumed regularly.
Versatile and Delicious: Bone broth can be sipped straight from a mug, used as a base for soups and stews, or added to sauces and grains for extra flavor.
Making your own bone broth at home may take a bit of time, but the process is simple, and the result is well worth the effort. Whether you sip it straight from a mug or incorporate it into your cooking, bone broth is a delicious way to nourish your body from the inside out.
Basic Bone Broth Recipe
*note – it’s best to use organic and/or pasture raised bones when possible
Ingredients
2–3 pounds of bones (chicken or beef)
1 large onion, roughly chopped
2 carrots, roughly chopped
2 celery stalks, roughly chopped
2 tablespoons apple cider vinegar (optional but helps draw minerals out of the bones)
2-3 bay leaves
5-6 sprigs of thyme
6-7 sprigs of parsley, stems included
4-5 cloves of garlic
½ teaspoon black peppercorns
1 teaspoon sea salt
Enough water to cover the bones (about 8–10 cups)
Instructions
Preheat your oven to 400°F (200°C). Place bones on a baking sheet and roast for 20–30 minutes until they’re nicely browned. Roasting the bones is optional but helps add a deeper, richer flavor to your broth.
Transfer the bones to a large stockpot or crock pot. Add the chopped onion, carrots, celery, apple cider vinegar, bay leaves, thyme, parsley, garlic, salt and peppercorns.
Pour in enough water to fully submerge the bones and vegetables- about 8-10 cups, or more if needed.
Bring the pot to a gentle boil, then reduce heat to a simmer. Partially cover and let it cook for 12–24 hours. The longer the better. Skim off any foam that rises to the surface. Alternatively, you can use a slow cooker, cooking on low for 12-24 hours.
Once the broth has reached your desired flavor and color, let it cool slightly. Strain out the bones and vegetables using a fine-mesh sieve or cheesecloth. Discard them.
Season the broth with additional salt to taste.
If desired, you can refrigerate the broth overnight and remove the hardened fat layer on top.
Tips
Freeze for Later: Let your broth cool and then portion into large ice cube trays or freezer-safe containers and freeze for use at a later time.
Add Herbs and Spices: Customize your broth with fresh herbs or spices to add additional flavor and nutrition. Rosemary, oregano, cilantro, coriander seed, ginger, or turmeric are just a few options.
Don’t Overdo the Salt: It’s easier to adjust seasoning later when you use the broth in different recipes.