The Perfect Bone Broth Recipe + Health Benefits

Bone broth is a powerhouse of nutrition, celebrated across cultures for its remarkable health benefits. Bone broth is 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 recipe 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

The perfect bone broth recipe is one that I have perfected over decade of making bone broth on a weekly basis. It combines quality ingredients and the right method. This recipe will guide you through the process of making the perfect bone broth, whether you choose to make a chicken bone broth, beef. bone broth or bone broth using a different type of meat such as pork.

Ingredients

1-2 kg (2–4 pounds) Chicken or 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.

The right ingredients are crucial for creating a nutrient-dense bone broth that is flavorful and beneficial for your health.

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.

Bone Broth Storage Tips and Recomendations

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.

Health Benefits of Bone Broth

Incorporating bone broth into your diet offers a multitude of health benefits that extend beyond flavor enhancement.

Boosts Collagen for Skin, Joints, and Bones

Bone broth is rich in collagen, which is vital for skin, cartilage, and bone health. Collagen improves skin elasticity and hydration, reduces fine lines, and supports bone density and muscle mass.

Supports Healthy Digestion

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.

Enhances Immune Function

Since the gut is home to 70-80% of the body's immune cells, the amino acids in bone broth, particularly glutamine, support intestinal barrier function and enhance immune health.

Improves Joint Pain and Stiffness

Collagen and amino acids like proline and glycine found in bone broth help reduce joint pain and improve joint function by supporting connective tissue repair.

Supports Healthy Sleep

The glycine in bone broth promotes relaxation and improves sleep quality, making it a great addition to your nightly routine.

What Makes Bone Broth So Nutritious?

Bone broth is packed with essential nutrients that attribute to its nutritional profile. These nutrients include:

• 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, chicken bone broth has a much higher amino acid content than beef bone broth. Cooking time and additional ingredients also factor into how nutrient-dense your final bone broth will be. For the best results, use joint bones like knuckles, feet, and marrow bones. Cooking low and slow, and always adding a generous splash of ACV or lemon juice, as this helps extract the maximum nutrients.

Tips for Maximizing Nutritional Benefits of Bone Broth

To truly harness the power of your bone broth recipe, consider these tips for enhancing its nutritional profile.

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.

Always 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.

Final thoughts on the health benefits of Bone Broth

In closing, bone broth stands out as a nutrient-dense elixir that transcends mere flavor enhancement in your meals. Its rich profile of collagen, amino acids, and essential nutrients supports skin health, gut integrity, immune function, and even sleep quality. By following our bone broth recipe and incorporating tips for maximizing its benefits, you can easily create this nourishing staple in your kitchen. Whether enjoyed as a warming drink, a base for hearty soups, or a flavorful addition to your favorite dishes, bone broth is a versatile powerhouse that can enhance your overall health. Ready to experience the benefits for yourself? Grab some quality bones and start brewing your own batch today!

FAQs About Bone Broth

What is bone broth?

Bone broth is a nutrient-dense liquid made by simmering the bones and connective tissues of chicken, beef or pork, often enhanced with vegetables and herbs for added flavor and nutrition.

What are the benefits of bone broth?

The benefits of bone broth include improved skin health, enhanced digestion, stronger immunity, reduced joint pain, and better sleep quality.

How long can I store bone broth?

You can store bone broth in the refrigerator for 3–4 days or freeze it for longer storage.

Can I use any bones for bone broth?

While you can use any bones, using high-quality, organic bones, especially joint bones, will yield the most nutrient-rich bone broth.

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