A good friend of mine started talking about how he sips on bone broth in between meals and during long lectures at school. He started talking about how good it makes him feel and about all the nutrients it has. So I looked into it 🧐
It turns out that a lot of people drink bone broth like coffee as part of a healthy diet. I saw bone broth being promoted on news segments, Dr. Oz, articles by nutritionists, at Whole Foods, and celebrities like Salma Hayek, Shailene Woodely, and Gweneth Paltrow crediting bone marrow for their youthful skin, while athletes like Kobe Bryant claims a boost in energy and less inflammation from his bone broth intake.
So what is some of the good stuff?
Collagen- this promotes healthy skin and decreases wrinkle lines and cellulite! Collagen also helps obtain healthy gut lining which lets the gut absorb nutrients. This all results in a healthier digestive system, that is also known to help reduce food allergies for those who are sensitive to gluten or cow’s milk. Collagen is also known to be amazing for the joints and bones. Surgeons have recommended patients to sip on bone broth as part of a post-surgery diet for a faster recovery in healing their bones 💪🏼
Adiponectin- A hormone that comes from the bone marrow fat that can help reduce the risk of diabetes and help the cardiovascular system 💗
Fatty Acids- Omega 3 goodness that contributes to healthy functioning of the brain 🧠
alkylglycerols (AKGs)- Known to regulate the production of white blood cells which helps fight diseases like cancer. A Swedish oncologist did a study in the 1950s that involved giving bone marrow to leukemia striken children to help restore their health after radiation therapy, and many were recorded to have immediate improvements in their body 🙏🏼
Lots of Minerals- Calcium, Potassium, Iron, Zinc, Phosphorus, Magnesium which contributes to healthy bones, good renal system, increasing hormonal secretion, improving your moods, boosting immune system. These minerals help the prevention of anemia, chronic fatigue, heart disease, and much more 🤩
MY EXPERIENCE? Without reading all the benefits beforehand, so as to not fall to the placebo effect, I started buying the frozen bone broth from Whole Foods and drank a cup each day for two weeks. While I can’t say how much good it did to my organs, I can say that i noticed an energy boost, softer skin on my face, and my nails were at its longest without a single crack. I have been healthier in general with my diet, so it could very well be the combination of eating less junk food and consuming healthier foods including the broth.
WHERE TO BUY IT:
You can buy it frozen, bottled, or boxed at grocery stores and vitamin shoppes. I found a good variety at Whole Foods, where I chose frozen bone broth by Bonafide, that is until I started making my own bone broth.
HOW TO MAKE IT:
It’s written that if you want the full health benefits, it’s crucial to make sure you get your bones from grass-fed healthy cows. This is why health-consciuos stores like Whole Foods are great. I walked in and what do you know….
They provide packaged bones along with a bone broth recipe!
The added step I did was that I roasted the bones first, some recommend this for a tastier flavor.
Here we go…
2-2.5 lbs of Chicken, beef, lamb, or fish bones
1 onion chopped
3-4 carrots chopped
2 celery stalks
1 tablespoon of Salt
1/4 Cup of Apple Cider Vinegar
Peppercorn (I added a handful because I like the kick).
✔️ Roast Bones for 15 minutes (optional). I also took advantage of treating myself to some bone marrow before using it for the broth 🙂
✔️Place bones and onion, carrots, celery, salt, and peppercorns in stock pot
✔️Pour enough water to cover ingredients
✔️Add vinegar and let stand for 30-40 minutes
✔️Bring to a boil and then reduce to a simmer for the recommended time
*Chicken- 8-24 hours
*Fish 6-24 hours
*Beef 8-72 hours
✔️Look for any foamy/scum that rises to the top and remove with a spoon. The cleaner the animal, the less of this foam you will see.
Note: I start my bone broth in the morning when I know I can be home all day, then right before I go to bed, I turn off the stove and leave the stock pot covered overnight, and then fire it up the next morning again for a couple more hours. I try to shoot for at least 12 hours of simmering. I did read that as long as I leave it covered, it should be fine sitting out overnight.
✔️Strain and discard everything in the strainer
✔️When it’s first refrigerated, let the fat layer thicken, so you can spoon it out.
✔️Refrigerate up to 5 days, or freeze up to 3 months.
〰️Thaw and heat on stove or microwave for a cup of goodness while you relax or on the go.