I get a lot of questions on my Instagram page whenever I post of photo of my homemade bone broth. The benefits of drinking bone broth are huge and there’s a reason people recommend drinking chicken soup when feeling under the weather. Bone broth is super easy to make simply by boiling bones (chicken, beef, fish) particularly the more cartilaginous area like beef oxtail of knuckle bones, or chicken feet.

 

Joint & Skin Health

Bone broth is high in collagen which promotes healthy tissue growth in the hair, skin and nails (say goodbye to hair extensions!). It also
contains glucosamine, chondroitin sulphates and other compounds that support joint health. I made sure to put it in my dog’s kibble to
keep their joints healthy too.

 

Amino Acids:

Ever purchase dry, powdered gelatin/collagen? It’s pure protein. And bone broth is where it comes from. Broth is a great source of several amino acids including glutamine, arginine, proline and glycine (necessary for DNA/RNA synthesis and increases creatine and muscle repair in the body). Do these sound familiar? You will likely find them in your pre- or post-workout supplement.

 

Immune Health:

Research is beginning to show that immune health is tied directly to the gut. The collagen in bone broth reduces inflammation in
the gut and leads to its thriving micro-biome of healthy bacteria.

 

How to Make it:

I buy beef bones (preferably grass-fed) frozen. For a better broth flavor, roast the bones first for 15-30 minutes at 400 degrees. Submerge in a large crockpot full of filtered water. One or two big bones goes a long way so don’t over-fill it with bones. I use 2-3 medium size bones – either knuckle or marrow – for my family sized crock pot. Let it simmer on the lowest heat for 24-36 hours. Yes, you heard me…this long cooking time helps to remove as many minerals and nutrients as possible from the bones. At the end of cooking, so many minerals have leached from the bones and into the broth that the bones may even crumble or look spongy. I also add a couple tablespoons of apple cider vinegar to the water at the start which helps the leach even more minerals out of the bones. Next time you get a rotisserie chicken, stew the carcass for a nice chicken broth. This usually takes less time. Three to six hours works just fine. I like to pick the bones clean and put all of the extra bits of chicken into the soup. Add a little rice or noodles and you will have an amazing meal.  Store the broth in mason jars in the fridge, or you can freeze them. When you pull it out of the fridge, it should be very gelatinous. This is how you know you have succeeded.

 

Tracking the Macros:

Anytime you track homemade food, it is a bit of a guessing game. But in my opinion, the health benefits of homemade bone broth are worth a bit of a question mark. As I said before, the liquid itself is water and gelatin. This should be pure protein and even if it isn’t tracked 100% accurately, being a little off won’t kill your calories. The other part of the broth is the fats that have rendered off the meat
and bones.  When the broth is refrigerated, a white layer of fat will harden and separate to the top. You can separate the fat and add back into the broth in a measured way.  In your macro tracker, find “Beef Fat” (also called Tallow), “Pork Fat” (suet), or “Chicken Fat.” Weigh it in grams and track it.

While available at the grocery store, it runs $6-10 per quart and I prefer the freshness of a homemade batch. You can add it to soup,
over rice, or just drink it hot with salt for an afternoon pick-me-up.


 

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Hillary Goldstein

Hillary Goldstein

Team Fitbliss Coach

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