In the bones of grass-fed beef, turkey and chicken, and wild fish, lies amino acids, gelatin and collagen that is beneficial to our own bones, gut and skin. Collagen is a protein that makes up most of our body. It forms our connective tissue that holds our bones together, it gives our skin strength, and it helps to form elastin that makes our skin look more supple and firm.
Some of the amino acids found in bone broth, like proline, arginine and glutamine, help to heal our gut lining that might be permeable. When the gut lining is impaired, food particles can make their way from the intestines into our bloodstream and cause inflammation, food intolerances, and cramping. As a response, our immune system releases antibodies to attack these foreign particles, but our body can end up attacking the healthy tissue at the same time. As we also know, the health of our skin is related to a healthy gut, so sipping on bone broth can help heal many body systems, as they are connected.
Hydration also plays a role in healthy skin, and some of the electrolytes found in bone broth are the important ones that keep your cells supported. Bones contain calcium, magnesium and phosphorus, which together balance our fluids, keep our muscles and heart functioning, and maintain skin and digestive health.
Making bone broth involves just a few steps, but over the course of a few days. It is helpful to make a big pot of broth and freeze for when you are needing an immune boost, and to add to your daily meal plans as a beauty food. It stores well in glass mason jars in the freezer, just be sure to leave about an inch of room at the top to allow for expansion when the broth freezes. Use the broth as your soup or sauce base, sip on as a tea, add to warm smoothies, use it to cook rice or quinoa in, and add it to mashed sweet potatoes. Possibilities are endless. How have you enjoyed bone broth? Comment below or tag us on social media!
How to make bone broth in a few steps:
- Preheat oven to 400F
- Roast about 3-5lbs of bones from grass-fed chickens, cows, turkey, or use bones from a few wild fish for 45 mins
- Place roasted bones in a soup pot (without heat), cover with 12 cups water and add 2 Tblsp apple cider vinegar. This pulls the minerals out of the bones. Leave here for an hour before turning the heat on.
- After one hour, add loosly chopped carrots, celery and onion, with the skins. Turn the heat on high until water boils, then reduce to the lowest setting.
- Allow the broth to simmer on low for up to 3 days or:
- for beef bones: 72 hours, chicken and turkey bones: 24 hours, fish bones: 8 hours
- Over the course of the cooking process, a “scum” will rise to the top of the soup. Simply spoon it out and discard. When cooked, strain the bones and veggies from the broth and discard. Be sure to scoop out the bone marrow from the bones and keep it in your broth. Add a pinch of salt, herbs or spices to the stock, as desired.
We would love to hear your thoughts on bone broth and effects it has had on your skin and gut health! Message us with your comments.
Jen Casey, Holistic Nutritionist @ Next Bite Nutrition Coaching