There are so many reasons to consume bone broth on a daily basis! Bone broth is packed with the amino acids arginine (boosts immunity and is required for production of growth hormone), glutamine (protects the gut lining), glucosamine (supports joint health), glycine (prevents breakdown of muscle tissue and improves sleep quality), and proline (helps regenerate cartilage and repair leaky gut). Bone broth also contains the minerals calcium, magnesium, potassium.
And of course bones are also the only known source of type II collagen and gelatin (gelatin is basically the cooked form of collagen). Collagen and gelatin help to improve the health and appearance of skin, hair and nails, restore cartilage in your joints (and relieve joint pain), restore strength of the gut lining and fight food sensitivities, sooth an inflamed digestive tract, and maintain bone density.
It takes a bit of time, but it’s super easy to make! Just be sure to source grass fed, pasture raised bones from your local butcher for the highest quality most nutrient dense bone broth possible.
Makes ~32 ounces
- 12 cups water (3 litres)
- 2 Tbsp fresh squeezed lemon juice (or apple cider vinegar)
- 3 large carrots, washed and cut into large pieces
- 3 celery stalks, washed and cut into large pieces
- 1 potato or yam, cut into large pieces
- 1 handful fresh herbs (such as fresh parsley, thyme, oregano or rosemary)
- 12 mushrooms, washed and halved (optional)
- 1 onion, peeled and roughly chopped (optional)
- few cloves of garlic (optional)
- 1-2 tsp sea salt (optional)
- 1-2 bay leaves (optional)
- 2-3 lbsorganic / grass fed meat or organic / free range poultry bones
- Place all ingredients in a very large pot or a large slow cooker. Bring to a boil over high heat.
- Reduce heat or setting to simmer (low), and simmer for 12 to 24 hours. (If you’re using a pot and need to leave or turn it off overnight, do so and leave lid on, just bring back to a boil/simmer asap (don’t leave off longer than ~6 hours). Simmer as long as possible, adding a bit more water if necessary.
- Strain through a fine mesh strainer or cheesecloth into a large bowl (discard waste).
- Store in containers such as mason jars (freeze any that won’t be used within 5-7 days).
To deliciously healthy food and stronger faster running… Cheers,
Sarah Cuff, RHN