As we enter the cooler months of winter, the need to take good care of our health becomes more of a priority, as colds come and go quite often. Most people try very hard not to end up with the sniffles each year, without much luck. Regularly adding a cup of bone broth to your diet just might be the solution?
What is bone broth?
Bone broth, which is nothing new to home cooks around the world, is the strained stock that results from boiling animal bones, usually with attached meat, herbs, and vegetables to add flavour.
Bone broth is an ingredient than can be used to create or flavour all kinds of dishes. It contains parts of the animal we typically like to discard (like cartilage and bone marrow), all nicely broken down so we get the full dose of nutrients.
The importance of Collagen
Collagen is a group of amino acids making up 25-35% of our body. It’s found in our bones, skin, joints, tendons, and ligaments. As we age, we lose collagen. This contributes to age-related joint issues, not to mention the loss of skin elasticity.
Glycine is the primary amino acid found in collagen. And it’s a pretty significant amino acid in terms of what it does for the body.
The human body requires about 10 grams per day for basic metabolic processes, so we have a pretty significant daily requirement that we need to get through dietary or supplemental means. Most of us these days aren’t eating ligaments and tendons and rougher cuts of meat containing glycine.
Bone broth contains approximately 27 grams of glycine per 100 grams of protein. Therefore, it makes for a great source of this amino acid. Rather than taking an isolated glycine supplement, bone broth contains glycine with other amino acids and minerals, which act synergistically with each other.
Some other benefits include:
- Improve overall gut health;
- Improves immune system;
- Improves joint health;
- Keeps the skin supple;
- Restores Glutathione levels;
- Improves sleep quality;
- May improve cognitive function.
How to make bone broth
Here is a simple recipe on how to make a bone broth at home using beef bones.
Basic ingredients:
- 1 to 1.5 kg beef bones. Any type of bones will do, but for the richest, most gelatinous beef broth, add some collagen-rich knuckles, tails, feet, or neck bones;
- 2 carrots, chopped;
- 2 celery ribs, chopped;
- 1 onion, peeled and quartered;
- 6 garlic cloves, peeled and halved;
- 2 bay leaves;
- 1/2 cup of apple cider vinegar;
- Water (about 4 to 6 quarts/4 to 6 L).
Cooking instructions:
Browning the bones before simmering gives the broth a deeper, richer flavor, but this is optional. Preheat oven to 375 °F / 190 °C. Spread the bones out on a large roasting pan. Roast for about 30 minutes, until nicely browned.
Place the bones in a large stockpot or slow cooker. Add the vinegar, carrots, celery, onion, garlic, bay leaves. Add enough water to cover the bones by an inch or two.
If you’re using a stockpot, simmer on very low heat, with a lid, for a minimum of 8 hours, or up to 24 hours to extract the most nutrients and flavor, occasionally skimming foam and fat from surface.
In a slow cooker, cook on low for at least 8 hours and up to 24 hours.
The broth is done when it has a rich, savory flavor and deep reddish-brown color.
Pour broth through a strainer to remove any solid ingredients, and you’re done. Enjoy.
David Marcato 