I love soup in winter! It’s just one of those warm and cozy comforting foods that is so easy to throw together. When I make soup I always use nutrient dense bone broth. I’ll make my own or buy a quality one. I also love just warming up a cup of bone broth, adding a tiny pinch of salt and sipping on that instead of a cup of tea.
Bone broth is pretty trendy and popular right now. But what is it and how does it differ from regular broth. All broths are made from boiling food in water. But unlike a typical chicken or vegetables broth, bone broth is made from boiling mainly bones with little meat.
The goal is to simmer the bone for a long time, anywhere from 14-48 hours to get as many amino acids, minerals and collagen out of the bones. Advocates will tout all kinds of benefits it probably does not have. However, do not dismiss it either. The nutrients it does have are very nurturing for the gut and improving gut health can help all kinds of other conditions.
Sometimes carrot, onions and celery are added for flavour and more nutrients. It is believed that adding apply cider vinegar will help draw out the nutrients from the bones.
There are no current studies to support the benefits but do we need them? Soup does not have studies and we know that it’s good for us. The problem with studying gut health foods is the complexity of the gut. There is no magic bullet for fixing the gut. It requires a number of strategies. Consuming bone broth, which contains valuable nutrients that the gut needs, can help.
It is also soothing and nourishing. It feels good when you drink it. More importantly, you can use bone broth to make amazing soups and stews. Too busy to make a recipe? Just drink it as a beverage. Heat the broth and add some sea salt, pepper and your favourite herbs. Then sit down and relax. Sip the broth and savour the flavour, just as you might a tea or coffee.
And, as you enjoy the broth, you have the pleasure of knowing that you are getting all kinds of minerals and amino acids that your body will love, too.
My Best Broth Tip: Be sure to simmer the broth long enough that the water level drops by half. That is when you have finally cooked out the taste of water.
Try the recipe here and then let me know in the comments what you like about it.
Traditional Bone Broth
Making your own broth is the best way to have it taste that way you like it.
• 4 lbs or 1.8 kg bones (chicken, turkey or beef)
• 1 onion, cut into quarters (leave the skin on)
• 2 carrots, cut in half (do not peel)
• 2 stalks celery, cut in half
• 4-6 tbsp apple cider vinegar
• 6 peppercorns
• 1/2 bunch parsley
• 2 bay leaves (optional)
Place all the ingredients in a 16 or 20-quart pot. Fill the pot with water. Bring to a boil and lower to a simmer. Cover, but leave it slightly ajar to let out the steam or it will take much longer. Let it simmer until the water level is reduced by half. As it simmers, use a sieve to remove any froth that surfaces. It can take 10-14 hours to do this depending on the temperature and how much the lid is left open, exposing the broth to air and increased evaporation. Strain out the broth using a large sieve or a metal colander. Transfer the broth to containers with lids in 2 – 3 cup portions. Store in the freezer or put in the refrigerator if using immediately. Broth can be seasoned with sea salt and pepper if desired.
Bones can be purchased at large health food stores or local butchers. Try to get organic, if possible.
Leftover cooked bones are fine to use. For example, if you roast a chicken, remove the meat and save the remainder. Freeze the bones to use when you are ready to make a big batch.
If using chicken bones, chicken feet are great for extra gelatin.