Bone broth is one of the most healthy food preparations that can be essential in hundreds of dishes, adding richness and flavor to just about anything. Use it as a soup or rice base, add a stir-fry splash, or sip it up in a cup. As easy as it is to prepare, bone broth must be one of your staple food preps.
Homemade bone broth is a rich source of:
- Minerals, which leach out from the bones during cooking, help replenish your electrolytes.
- Gelatin and collagen, which come from connective tissue and bones. You can bet your skin and hair benefit from these nutrients. Gelatin is also healing for your intestines, supporting a healthy gut.
- Glycine, which comes primarily from the skin and connective tissue. This amino acid promotes the synthesis of a detoxifying enzyme in the liver called glutathione. Since most people only eat muscle meats, they don’t get enough glycine in their diet.
How much bone broth should you eat?
I would say that it depends on the condition of your gut. If you have an autoimmune disease, I will drink at least two cups of bone broth daily (morning and night). Otherwise, one cup a day most be enough.
That said, let me tell you how I prepare the bone broth.
Bone Broth Recipe
- 2 to 3 pounds of bony parts, such as necks, backs, breastbones, wings, hips, bone marrow, and feet, of beef or chicken (I use beef).
- 2 tablespoons vinegar or lemon juice (this helps leach more minerals from the bones)
- cold filtered water to cover
- 1 tsp sea salt
- 1 large onion, skin on, cut into quarters
- 2-4 carrots, whole
- 2-4 celery stalks
- 1 bay leaf
- Optional step. Bake the bones at 350F for 30 minutes. This step is unnecessary, but it helps the broth be more aromatic if that is something you desire. I often do not bake the bones.
- Add all ingredients to a large pot or crock pot.
- Bring to a boil over high heat.
- Reduce temperature to low, cover, and let simmer for 18 to 24 hours. At this point, the stock should be a rich golden color.
- Let cool, discard all bones and vegetable scraps, and strain.
- Keep it in the fridge for up to four days (you can freeze it too).
Do want to add more bones into your diet?
Check out these recipes: