So first of all, what is bone broth? It sounds horrible but basically bone broth is a stock that’s made by slow-cooking animal bones for a long period of time.
Why would you want to do this, you ask? Those who swear by it say the broken-down bones contain vitamins and minerals that can help to alleviate joint and gut pain, boost your immune system, brighten skin, and get rid of cellulite.
Click here to read a list of benefits from health pioneer Donna Gates.
How to Make Bone Broth
I first learned about bone broth from my nutrition counselor Tracy Coe. Now, even though you can buy bone broth in health food stores – and even go to Brodo, a bone-broth-one takeout in New York, I make my own. It’s super inexpensive, easy to make, and fresh.
Here’s how it works..
1. Get a bunch of bones. You can use pork, beef, but I tend to stick to chicken because it’s easier. You want to use really bony bones, like knuckles and backs, because they contain cartilage, which you want for the nutritional benefits. I get bones from Whole Foods but you can get them from grocery stores that have meat sections and also from meats you cook yourself. For example, I saved all the bones from Thanksgiving and made a turkey bone broth.
2. Get your slow cooker. Take a slow cooker or large pot and put in 1/4 cup of apple cider vinegar. The acid helps leech the bones of the cartilage. Add whatever spices and veggies you want, such as onion, carrots, and garlic. You won’t be eating the veggies, it’s just for flavor. Fill up the pot with water as far to the top as you can.
3. Cook on low. Simmer the pot for a minimum of 24 hours and a max of 48 hours. I usually do 36 hours…so let’s say I turn it on Friday evening, I’ll cook it until Sunday morning. I have to say, for some reason, broth stinks when it’s cooking. I’ll usually put the crock pot outside on the patio while it’s cooking because my husband complains.
4. Strain & ladle. When it’s done cooking, get a strainer and strain out all the veggies and bones I‘ll ladle the broth into several jars, put one in the fridge and the rest in the freezer.
5. Scrape off the fat. When the broth cools, remove all the fat that has risen to the top and throw it away.
- Every week I buy a rotisserie chicken for my lunches, take the meat from the bones, and put the bones in the freezer. When I have about three chickens worth of bones, I go to Whole Foods and get chicken feet and backs to add to the mix.
- I drink a cup of bone broth as a post-workout replenishing beverage and I swear it helps my muscular recovery and return my blood sugar to normal.
- You want your broth to be gelatinous; that means you’ve gotten the cartilage out of the bones and are getting the maximum benefit. Bone broth will be too liquidy if the crock pot is too high. My crock pot tends to run hot, so what I do is run it on “low” for the first 24 hours and then “warm” for the next 12. That usually does the trick. If I run it on “low” for the whole time it doesn’t get gelatinous.
Do you have any bone broth tips or recipes you’d like to share? If yes, please leave them in the Comments section or email Shannon@postiveportions.com.