The Perfect Bone Broth Recipe + Health Benefits

Bone broth is a powerhouse of nutrition, celebrated across cultures for its remarkable health benefits. It's no wonder this nutrient-dense elixir is becoming a staple in many modern diets. If you asked my kids what my secret ingredient is for making everything super tasty, they’d say it's bone broth.

Made by slowly simmering beef or chicken bones and connective tissues for 12 to 48 hours, bone broth is rich in amino acids, collagen, and minerals that support optimal skin, joint, digestive, and immune health. Unlike stock, which is cooked for just a few hours, the extended simmering time of bone broth allows these vital nutrients to fully infuse the broth, making it a nourishing addition to any meal. Read on to learn everything you need to know on how to make the perfect bone broth and the myriad of health and beauty benefits that come with incorporating this simple staple into your diet.

How to Make the Perfect Bone Broth

Ingredients

1-2 kg (2–4 pounds) Chicken, Turkey carcasses or Beef or Pork bones, ideally organic or free range

6 liters of filtered, spring, or alkaline water (enough so that the bones are covered)

2 tbsp (30 mL) apple cider vinegar or lemon juice

2 brown onions, quartered

8 whole garlic cloves bruised (skin on)

2 carrots, washed, and snapped in half

2-3 bay leaves

1 ½ tsp black peppercorns

Method 

Preheat your oven to 200°C (400°F). While the oven heats up, remove the carcass or bones from the refrigerator and place them in a pot with cold water. Bring the water to a rolling boil over medium-high heat and let the bones boil for 20 minutes. This step, known as blanching, is crucial for ensuring your final broth is clean and flavorful. Blanching won't significantly reduce the broth's nutritional value but will remove impurities, resulting in a clear and clean broth.

After blanching, drain the bones and place them on a roasting tray. Lightly coat them with ghee or macadamia oil, and season with salt and pepper. Roast the bones in the oven until they reach a deep, rich amber color. Don't be afraid to push the roasting to the edge of being overdone; this will enhance the broth's nutrient density by extracting more collagen and will add a rich depth of flavor.

Once the bones are roasted, transfer them to a large heavy-based stockpot or slow cooker. Add the remaining ingredients, bring to a simmer, and then reduce the heat to low. Let the broth cook gently for 12 to 24 hours. When it's done, turn off the heat and allow the broth to cool before storing.

How to Store Bone Broth

Bone broth is perfect for making in large batches. You can store it in the refrigerator for 3–4 days or freeze it for longer storage. My favorite way to do this is to freeze the broth in large silicone ice cube trays. This way, you can easily pop out individual portions, which can be quickly defrosted and added to recipes as needed. Otherwise, you can store it in freezer-friendly containers.

Key Nutrients in Bone Broth

Bone broth is packed with essential nutrients, including:

• Calcium
• Magnesium
• Potassium
• Zinc
• Iron
• Selenium
• Phosphorus
• Vitamins A and B
• Amino acids
• Collagen
• Essential fatty acids

The nutritional value can vary depending on the bones used for example bone broth made from chicken bone has a much higher amino acid content than a broth made form beef bones. Cooking time and additional ingredients also factor into how nutrient dese your final both will be. For the best results, use joint bones like knuckles, feet, and marrow bones. Cooking low and slow, always add a grouse splash of ACV or lemon juice as this helps extract the maximum nutrients.

Health Benefits of Bone Broth:

• Boosts collagen which is vital for skin, cartilage, and bones health. Collagen is abundant in bone broth. It improves skin elasticity, and hydration, and reduces fine lines, while also supporting bone density and muscle mass.

• Supports healthy digestion as the gelatin in bone broth binds with water to support healthy digestion and maintain gut lining integrity, making it beneficial for conditions like leaky gut syndrome and IBS.

• Supports immune function as the gut is home to 70-80% of the body's immune cells, benefits from the amino acids in bone broth, particularly glutamine, which supports the intestinal barrier function and enhances immune health.

• Improves joint pain and stiffness, Collagen and amino acids like proline and glycine help reduce joint pain and improve joint function by supporting connective tissue repair.

• Supports healthy sleep as the glycine in bone broth promotes relaxation and improves sleep quality, making it a great addition to your nightly routine.

Tips for Maximizing Nutritional Benefits

Add Vegetables and Herbs

In the last 3 hours of cooking, you can enhance the flavor of your bone broth by adding herbs such as turmeric, saffron, thyme, oregano, fennel seeds, and star anise. This not only boosts the nutritional value but also allows you to tailor the broth to suit different cuisines or recipes. Similarly, adding vegetables like celery, leek, or parsnips in the final hour will deepen the flavor and add a touch of sweetness to the broth.

Use Quality Bones

For the best results, use the highest quality bones you can find, preferably organic. Organic and ethically raised chicken, beef, or pork bones are much more nutrient-dense than those from commercially raised animals. To create a collagen-rich broth, choose cuts like feet, knuckles, and marrow. Don't skip the blanching or pre-roasting stages; they are essential for removing impurities, enhancing flavor, and maximizing collagen extraction.

Add an Acid

Always add an acid, such as 1-2 Tbs of fresh lemon juice or apple cider vinegar, at the beginning. This helps to break down the bones, extracting more nutrients, collagen, and amino acids into the broth.

How to Store Bone Broth

Bone broth is easiest to make in large batches. You can store it safely in the refrigerator for 3–4 days. For longer storage, freeze it in small containers or as I like to do in cubes. This way, you’ll always have a supply of nutritious bone broth on hand in a convent and a quick defrosting portion.

In Closing

Bone broth and stock are not one and the same. Unlike stock bone broth is a nutrient-dense elixir that goes beyond simply adding flavour to a recipe. Due to its low, slow and prolonged cooking time, it's rich in essential nutrients, collagen, and amino acids, it offers a natural way to nourish your body, support digestion, and enhance overall health. Whether enjoyed as a soothing drink or a base for soups and stews, bone broth can easily become a simple nutrient-dense staple in your diet. 

Explore More Nutrient-Dense Recipes:

Glorious Golden Ghee

Winter Wellness Bowl