Guest Blog: Benefits of bone broth [plus recipe]
Bone broth is definitely on trend right now but really it’s always been in style. Bone broth is basically the equivalent of your grandmother’s magical, cold-curing chicken soup.
What’s the difference between stock and bone broth?
Stock is usually made with vegetables, meat, and bones and is cooked for a short period of time just to get the flavor of the ingredients. Bone broth is mostly bones with vegetables and sometimes small amounts of meat and is cooked for a long period of time to extract collagen and minerals from the bones and connective tissue. You add apple cider vinegar to bone broth to help extract the minerals and collagen.
Bone broth has so many benefits:
- High in protein
- Reduces inflammation in the body
- Rich in gelatin which supports skin, hair, and nails
- Source of glucosamine which supports joint health
- Supports digestive health and digestive issues like leaky gut and IBS
- Source of calcium, magnesium, phosphorus and other trace minerals
- Strengthens your immune system (aka your mom making you chicken soup when you’re sick)
Pressure Cooker* Bone Broth
- 1 organic chicken carcass (with any remaining meat and skin)
- 3 organic carrots, scrubbed and roughly chopped
- 2 organic celery stalks, scrubbed and roughly chopped
- 1 onion, peeled and roughly chopped
- 4-6 peeled garlic cloves
- 2 inches peeled ginger root
- 1-2 inches peeled tumeric root
- 1 tablespoon black peppercorns
- 2 tablespoons apple cider vinegar
- 1 strip of kombu seaweed
- Handful of parsley
- Filtered water
- Place all ingredients in the pressure cooker (bones first) except water.
- Pour filtered water over bones and vegetables until it’s about 2-3 inches below the max fill line.
- Secure your pressure cooker according to the user guide and set on high for the maximum time. My pressure cooker allows for 90 minutes.
- Follow your pressure cooker user guide to allow your broth to de-pressurize itself.
- Remove bones and vegetables and strain broth through a fine mesh strainer covered in several layers of cheesecloth.
- Store in glass containers in the refrigerator for 3-5 days or freeze in ice cube trays.
- Add salt to taste when sipping or using in a recipe.
*I prefer to use the pressure cooker because it’s so much faster. I love bone broth but I don’t love the smell of bone broth cooking for 24 hours. I also get a more gelatinous broth using the pressure cooker. If you don’t have a pressure cooker, you can make bone broth in a slow cooker on low for 12-24 hours. I’d recommend adding additional chicken backs if you are using the slow cooker.
You can add Himalayan or sea salt and any spices (I love to add Trader Joe’s 21 Seasoning Salute) and sip the broth like a tea. You can use it as a base for soups (like this simple paleo chicken soup), stews, and sauces. You can even cook your grains or beans in the broth for extra flavor and nutrients.
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Stephanie is a holistic health coach at Spirited Well-being. She merges spiritual principles with practical wellness strategies to empower women to lose emotional weight and gain healthy habits. Stephanie has completed the Spirit Junkie Master Class Level One and Two training with Gabrielle Bernstein and graduated from the Institute for Integrative Nutrition.