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Guest Post: Bone Broth Recipe + Health Benefits

Humm…bone broth? Have you heard about it? Seen a booth at your local farmer’s market? Wondering what the heck it is and why you may want to eat it? I have and I do, so I figured some of you might too!

A little backstory to how I found this Bone Broth Recipe

Yesterday was an awesome day. I had the chance to participate in a focus group with other nutrition focused gals to help Kashi with some new ideas they are developing. Our moderator said it would be a little something like happy hour, book club and therapy all in one conversation. With nutrition trends (and opinions about them) running strong and deep, it can be a little touchy. To some of us, these topics are as polarized as religion and politics. And while we all shared some similar and differing beliefs, the conversation was most certainly robust.  I hope Kashi got their money’s worth out of our afternoon conversation – ha!

Kashi Focus Group

Kashi Nutrition Trends Focus Group: Sheri (Sheri Life Fitness/Gals Who Run), ME!, January (January Wellness) and Caitlin (Fitgevity Solutions).

One of the coolest things about the day (in addition to meeting the marketing team at a pretty amazing local San Diego company) was spending time with the other members of the focus group. I already knew Sheri (duh, she’s my Gals Who Run partner) and Caitlin at FitGevity solutions and I share the same urban hippy lifestyle and co-work together all the time. January from January Wellness was new to me, which is just silly as we have like a zillion mutual friends (the San Diego fitness blogger space is pretty small)!

Anyhow, to make a long story much shorter, let me tell you January is a wealth of information! Not only is she a rad fitness instructor at some of SD’s best studios, she also created a Sugar Detox and focuses her attention to using food as a healing agent. Now, I have been wanting to share a post on Bone Broth for quite some time, but haven’t found the time to do the research. It happens to be on the short list of January’s true Super Foods, so naturally she’s got a wonderful post already put together on the topic. Enjoy!

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Guest Post: Bone Broth Recipe + Health Benefits

It’s hot right now – it’s popping up in the Washington Post and Men’s Journal, and is even being served from a takeout window in New York – which DEFINITELY means it’s reached cool-kids status. But far from new, bone broth is one of the most ancient and healthful foods around, and an essential in any paleo, primal, real-food kitchen.

I fell in love with bone broth a few years ago when my friend and food maven Rachel warmed me up a cup for my cold. (I have learned SO much on this real food journey from her – check out her awesome site Barn & Butter.) I felt slightly afraid of a pot of boiling bones, but she gave me a run-down on all the goodies in it, so I gave it a shot.

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Three reasons I love bone broth:

  1. First, because it’s an ancient food – and I think anything our great grandmas did in their kitchens for thousands of years MUST have been brilliant to have gotten us this far.
  2. Second, it shows a respect for the whole animal. Eating only lean cuts of muscle meat is a recent trend that I believe hasn’t served us or the farming industry well. When you include all parts of the animal in your culinary repertoire, you show a respect for the life the animal gave for your nourishment.
  3. And last but very importantly, the nutrients in bone broth qualify it for my very short list of actual superfoods. Think gelatin (digestive healing), glucosamine (joint health), collagen (skin, hair, nails), and minerals like calcium and magnesium in real, bio-available form. Bone broth also contains specific amino acids like glycine and proline which aren’t present in lean muscle meat and so create a better balanced protein intake. Because of all this, bone broth is recognized as deeply healing for those with auto-immune, digestive, and fertility issues.

For bone broth it’s VERY important to source your bones well – bones, marrow, and connective tissue can store more toxins if from conventionally raised, antibiotic and hormone-laden animals. Get pasture-raised, humanely raised, local (if possible) meats. Remember to roast the bones first, to get more rich flavor. And don’t forget the apple cider vinegar – the acidity helps to draw out the minerals from the bones.

I have experimented with beef bones, chicken and chicken feet stock so far, but you can also use fish or pork bones. Here is my easy starter recipe for beef bone broth:

Bone Broth Recipe

  • 2-4 lbs of pastured/grass-fed beef marrow or knuckle bones. I ask the butcher for a few pieces of each. It’s SO important to get high-quality, properly raised animal bones.
  • mineral or sea salt to taste
  • 2 large carrots, roughly chopped
  • 1 small onion cut into large chunks
  • 1 Tbsp. garlic, chopped
  • 1-2 Tbsp. apple cider vinegar
  • A few whole sprigs of rosemary and thyme

Instructions:

  1. Heat oven to 400˙. Place the bones on a roasting pan. Sprinkle with a little salt and pepper, and roast for about 10 minutes, flipping them over half-way through. Tip: Often you’ll buy the bones frozen – I find the this step works best if the bones are defrosted first, but you can use frozen and it will work.
  2. While the bones are roasting, place the carrots, onion, and garlic into the crockpot.
  3. Remove the bones from the oven and place into the crockpot. Sprinkle in a little more (about 1 Tbsp) sea salt, add the apple cider vinegar, rosemary and thyme, and then fill to cover with filtered water.
  4. Place the crockpot heat on low, and simmer for 24+ hours.
  5. You can try a little broth at 24 hours, straining before serving. You may like a little more salt added to taste. I like to keep the broth going (at just under a simmer) for a few days, continuing to eat it straight out of the pot! I’ve heard of great-grandmas doing this with the bones until they completely dissolve! After a few days, I strain everything out and store – in the fridge for a week, or freezer for a few months.

BONE appetite!

January

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January’s Manifesto: 
Screen Shot 2015-05-15 at 7.54.13 AMI believe in learning to love yourself exactly as is, here and now, before beginning a new journey.  

I believe healthy is the new skinny, and confidence is the new sexy. 

I believe in nourishing your body through intuition rather than counting calories.

I believe in really, truly, 100% real food.  

I believe the single best exercise for you is the one that makes you feel ALIVE and POWERFUL.

I believe sweat is beautiful.

I believe you are meant not just to survive, but to THRIVE!

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Seriously, go check out her blog, sugar detox, services and such. She is pretty awesome!

Have you heard of bone broth? Tried bone broth? Made bone broth? I’d love to hear about it!

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2 Comments

  • lance roll

    Hi, Thank you so much for the very helpful article. I still have a question though. If I am going to reuse my beef bones for a new batch of broth can I store them in the fridge or freezer for later use or is it necessary to make a new batch right away?
    Also, I buy my meat from a local rancher when they sold me a 7 bone roast they said if I roasted it in the crock pot overnight with water and no seasoning I could use that as bone broth is it ok to use the meat on the bones when you make the broth if you don’t add any seasoning

    Reply

  • Helen Hudson

    This sounds very interesting. I never heard of bone broth before but will definitely try this out.
    Thanks for the recipe. Will share my thought afterward.
    Helen

    Reply

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