Article contributed by Heather Petzer (JHB-based Banting Buddies coach)
There has been so much talk about the healing and restorative powers of bone broth in the Banting community lately and it’s not without reason. Broths made with roasted bones, have been a huge part of many cultures for thousands of years. Besides its amazing taste and culinary uses, broth is an excellent source of minerals and is known to improve digestion and boost the immune system (chicken soup when you are sick anyone?). It’s high calcium, magnesium, and phosphorus content makes it great for bone and tooth health. Bone broth also supports joints, hair, skin, and nails due to its high collagen content. In fact, some even suggest that it helps eliminate cellulite as it supports smooth connective tissue. (Yes Please!!)
If you’ve ever roasted bones, I am sure you have seen a jiggling layer in your roasting pan and chucked it in the bin. Well think again! That is the good stuff! Collagen is the protein found in the connective tissue of vertebrate animals. It’s abundant in bone, marrow, cartilage, tendons, and ligaments. The breakdown of collagen in bone broths is what produces gelatin. Most people don’t consume much gelatin as it is found in the bones, fibrous tissues and organs of animals, and as a population, we don’t eat a lot of these foods anymore.
Dr. Francis Pottenger and other world class researchers have found gelatin and collagen to have the following benefits:
- Gelatin helps people with food allergies and sensitivities tolerate those foods (including cow’s milk and gluten).
- Collagen protects and soothes the lining of the digestive tract and can aid in healing IBS, Crohn’s, ulcerative colitis and acid reflux.
- Gelatin promotes probiotic balance and growth.
- Bone broth increases collagen and thereby reduces the appearance of wrinkles and banishes cellulite.
- Because gelatin helps break down proteins and soothes the gut lining, it may prove useful for leaky gut syndrome and the autoimmune disorders that accompany it.
- Gelatin provides bone-building minerals in an easily absorbed way, preventing bone loss and reducing joint pain.
How to use bone broth, you ask?
Well, you should try get some bone broth in daily to maximize its health benefits. Try start every morning with a mug of broth seasoned with salt, pepper and crushed garlic. You can also use bone broth to braise meats and vegetables as well as in soups, sauces and stews.
How do I make the stuff?
In selecting the bones for broth, look for high quality bones from grass-fed cattle, pastured poultry, or wild caught fish. Since you’ll be extracting the minerals and drinking them in concentrated form, you want to make sure that the animal was as healthy as possible.
As we live in a country where electricity is a luxury, you may want to check out this pressure cooker broth recipe.
Or watch a YouTube tutorial here:
To make the broth on a good old fashioned stove, see the recipe below:
Bone Broth Ingredients
- 1kg (or more) of bones from a healthy source
- 2 chicken feet for extra gelatin (optional)
- 1 onion
- 2 carrots
- 2 stalks of celery
- 2 tablespoons Apple Cider Vinegar
- 5 litres water
- Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.
- You’ll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.
Bone Broth Instructions
- The first step in preparing to make broth is to gather high quality bones. As I said, you can find them from sources listed above or save them when you cook. Since we roast chicken at least once a week, I save the carcass for making broth/stock.
- If you are using raw bones, especially beef bones, it improves the flavour to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 180.
- Then, place the bones in a large stock pot. Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
- Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
- These are the times I simmer for:
– Beef broth/stock: 48 hours
– Chicken or poultry broth/stock: 24 hours
– Fish broth: 8 hours
- After about 15-18 hours for chicken and 35-40 hours for beef, add your veggies, herbs and spices.
- Return to a simmer for the final leg, and this time don’t worry about adding more water. You want the nutrients and gelatin to concentrate as we bring in the flavours from the veggies and herbs.
- Remove from the heat and let it cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in glass jars in the fridge for up to 5 days, or freeze for later use.
- That’s it. You’ve done it!
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