Much has been said and done about bone broth recently, but more needs to be said to correct some of the misunderstandings. All too often the commercial bone broth is literally just the bare bones sold for high prices. The illogic of boiling bones and consuming them with expectations of much improved health is frustrating for myself as a practitioner, who has seen the health industry malign good intentions, mislead or just get it completely wrong for all of the good reasons. Before lambasting the health industry too much more, I should point out that my recipe for the broth is based on a Chinese medicine perspective, and one that can be enjoyed as the Pho broths in Vietnamese restaurants. Now that is broth! Not for the faint hearted or squeamish stomachs. Additionally, those who know me, will understand that harmony is what I aspire too in any recipe. A recipe is a formula; one that aims to restore balance and so must be complete.
Firstly, don't take the term ‘bone broth’ literally. The bones are just the starting point. Joint and marrow broth would be a more informative title. Second, vinegar has to be added to degrade the collagen, cartilage, and bone sufficiently for absorption; this takes time (18-36 hours). This information is essential when purchasing an unknown product. Organs are so essential for the bone broth to be ‘medicine’, that I would even suggest that boiling bones (without vinegar) is almost pointless.
Organs:
1. liver
2. heart
3. kidney
4. spleen
5. gizzard
6. tripe
7. spleen – very hard to source as most is shipped to China (surprise, surprise)
8. chicken bones – a carcass that has been chopped into quarters (I use a large meat cleaver)
9. red meat bones, cut by the butcher longitudinally to expose all the marrow
10. tendon
11. chickens feet
12. blood – hard to source
Additional ingredients -- in the last 1-2 hours
1. Red or white wine
2. Chinese rice wine
3. Cognac, whiskey, brandy
4. Herbal medicine
a. Ginger, Bay leaf, Pepper, Garlic, Oregano, Marjoram
b. Gou ji berries, Huang qi, Dang shen, Fu ling, Yi yi ren, Mai men dong
c. Rice (Black, Red, Wild, Brown, White)
5. Time saver – add ingredients that will provide a meal at the end of the day, best added in large chunks so doesn't completely disintegrat
a. Carrots
b. Onions
c. Sweet potato
d. Potato
e. Beet root
f. Swede
g. Turnip etc.
h. Some form of protein
i. Chicken, Beef, Lamb, Kangaroo, Wallaby
ii. Seafood
6. Products to regulate fluids and ‘internal damp’
a. Adzuki beans or other legumes, can be from a tin
b. Mushrooms i. Dried or fresh
1. Shitake
2. Black or white Chinese fungus
c. Fungus
d. Barley – added at the beginning
e. Bitter flavours
i. Pumpkin or squash put in at the beginning
ii. Bitter greens – often Asian
iii. Brussel sprouts ...Only a slight bitter taste is necessary for medicinal efficiency
Finally, if you want to recommend this to friends and family, please bear in mind that it is you and not myself who are recommending it.
1. The gelatin in bone broth is a hydrophilic colloid that attracts and holds liquids, including digestive enzymes and fluids, thereby supporting digestion.
2. Bone broth nourishes the tissues of joints as it contains antiflammatory substances: chondroitin sulfates, glucosamine, collagen, proline, glycine and glutamine; minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur. Researchers found that the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and improved digestion.
Also, research is proving it can also boost the immune system and heal disorders like allergies, asthma and arthritis. https://www.unmc.edu/publicrelat…/…/press-kits/chicken-soup/
As we age, cartilage diminishes as it gets attacked by antibodies (age-related degradation of joint cartilage). As bone broth simmers, collagen from the animal parts leaches into the broth and becomes readily absorbable to help restore cartilage https://www.ncbi.nlm.nih.gov/pubmed/18416885
Studies show that gelatin is beneficial for restoring strength of the gut lining and fighting food sensitivities (such as to wheat or dairy), helping with the growth of probiotics (good bacteria) in the gut, and supporting healthy inflammation levels in the digestive tract.A report published in the Journal of Clinical Gastroenterology found that gelatin effectively supports intestinal health and integrity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3358810/
Collagen/gelatin and the amino acids proline, glutamine and arginine help seal these openings in the gut lining and support gut integrity. Traditionally made bone broths are believed to support healthy inflammatory response and normal immune system function. Bone broth can even promote healthy sleep, boost energy during the day and support a healthy mood.
Collagen helps form elastin and other compounds within skin that are responsible for maintaining skin’s youthful tone, texture and appearance. https://www.ncbi.nlm.nih.gov/pubmed/23949208
Bone broth is considered a powerful detoxification agent since it helps the digestive system expel waste and promotes the liver’s ability to remove toxins, helps maintain tissue integrity, and improves the body’s use of antioxidants. Bone broth contains potassium and glycine, which support both cellular and liver detoxification. Some of the ways in which bone broth boosts detoxification is by supplying sulfur (especially when you add veggies, garlic and herbs to your broth) and glutathione, which is a phase II detoxification agent that lowers oxidative stress. Stanford University’s Medicine Preventative Research Center has found that glutathione helps with elimination of fat-soluble compounds, especially heavy metals like mercury and lead. It also helps with the absorption of various nutrients, the use of antioxidants and with liver-cleansing functions. (9) Bone broth also increases intake of essential minerals, which act like chelators to remove toxins by stopping heavy metals from attaching to mineral receptor sites. http://med.stanford.edu/…/projects/Glutathione-NACStudy.html
Bone broth is a great way to obtain more glutathione, which studies show plays important roles in antioxidant defense, nutrient metabolism and regulation of cellular events. A 2004 study published in the Journal of Nutrition states that glutathione’s roles and benefits include regulating gene expressions, DNA and protein synthesis, cell proliferation and apoptosis, signal transduction, cytokine production, and immune responses. https://www.ncbi.nlm.nih.gov/pubmed/14988435
bone broth have numerous metabolic roles, including building and repairing muscle tissue, supporting bone mineral density, boosting nutrient absorption and synthesis, and maintaining muscle and connective tissue health. Glycine found within collagen helps form muscle tissue by converting glucose into useable energy, plus it slows cartilage, tissue and muscle loss associated with aging by improving the body’s use of antioxidants. Studies have revealed that glycine protects skeletal muscle loss and stops the expression of genes associated with age-related muscle protein breakdown. (11)
Glutamine is another amino acid that’s important for a healthy metabolism, since it helps us maintain energy by sending nutrients, including nitrogen, to our cells. Arginine also has the role of breaking down nitric oxide that helps improve circulation and sends blood and nutrients to cells throughout the body, improving muscle and tissue integrity and promoting normal wound healing. https://www.ncbi.nlm.nih.gov/pubmed/23835111
key nutritional compounds found in bone broth that help provide all these wonderful bone broth benefits.
1. Glycosaminoglycans (GAG) Glycosaminoglycans have the primary role of maintaining and supporting collagen and elastin that take up the spaces between bones and various fibers. GAGs are supportive for digestive health since they help restore the intestinal lining, which is why a deficiency in these nutrients has been linked to digestive challenges. (12) Several important GAGs are found in bone broth, including glucosamine, hyaluronic acid and chondroitin sulfate.
2. Glucosamine There are two main types of naturally occurring glucosamine: hydrochloride and sulfate. Both help keep up the integrity of cartilage, which is the rubbery substance within joints that acts like a natural cushion. Studies show that glucosamine can become depleted as we get older, so supplements are often used to support joint health. An easy and relatively inexpensive way to obtain glucosamine naturally is from drinking more bone broth, which helps support the loss of cartilage health, acting as an alternative to pricey glucosamine supplements. (13) Consuming more glucosamine can help support joint health, flexibility and comfort.
3. Hyaluronic Acid Found throughout connective, epithelial (skin) and neural tissues, hyaluronic acid contributes to cell proliferation, differentiation and mitigation, allowing our cells to perform various functions throughout the body as needed. It offers support for multiple skin types and promotes healthy aging, cell rejuvenation and skin firmness. (14)
4. Chondroitin Sulfate Chondroitin sulfate is a beneficial glycosaminoglycan found in the cartilage within the joints of all animals. It’s often used to support joint health and comfort, especially in combination with glucosamines. Studies have found that supplementing with chondroitin supports healthy inflammation response as well as cardiovascular health, bone health, skin health and healthy cholesterol levels. (15)
5. Minerals and Electrolytes Bone broth provides essential minerals, including electrolytes, all provided in an easy-to-absorb form. Electrolytes found within bone broth include calcium, magnesium and potassium (not to mention many other minerals, such as phosphorus), which are important for supporting healthy circulation, bone density, nerve signaling functions, heart health and digestive health. When added sodium levels are kept low, bone broth contains an ideal balance of sodium and potassium to support cellular health and efficiency.
6. Collagen Collagen is the main structural protein found within the human body that helps form connective tissue and “seals” the protective lining of the gastrointestinal tract. It’s also the gel-like, smooth structure that covers and holds our bones together, allowing us to glide and move freely. Irritation within the gut that impairs normal digestive functions and causes permeability, allowing particles to pass into the bloodstream, known as leaky gut. As a rich source of gelatin, bone broth protects and seals the mucosal lining of the GI tract, which means it improves nutrient absorption and also helps keep particles from leaching out where they shouldn’t be.
• Amino acids such as glycine, proline, and arginine in bone broth all have anti-inflammatory effects
• Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
• Bone broth can be made from any type of bones you like – chicken, beef, pork, or even fish – but seek bones from organically raised, pastured, or grass-fed animals Recipe From Boynton and Brackett; Date Published: May 10, 2014 While the recipe calls for lengthy simmering (about 24-72 hours), the actual preparation time is very short, making this a meal that even those who are time-crunched can prepare. If you're fighting off a cold or the flu, homemade bone broth is excellent for speeding healing and recuperation from illness. But far beyond this, broth or "stock" is a powerful food as it's easily digestible, helps heal the lining of your gut, and contains valuable nutrients that promote healing throughout your body.
Ingredients
• 3-4 pounds beef marrow and knuckle bones
• 2 pounds meaty bones such as short ribs
• 1/2 cup raw apple cider vinegar
• 4 quarts filtered water
• 3 celery stalks, halved
• 3 carrots, halved
• 3 onions, quartered
• Handful of fresh parsley
• Sea salt
• Serving size: 3 litres
Method
1. Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
2. Add more water if needed to cover the bones.
3. Add the vegetables bring to a boil and skim the scum from the top and discard. 4. Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
5. During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
6. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
7. Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.
Bone broth is a staple of the GAPS Diet, which is based on the Gut and Psychology Syndrome (GAPS) principles developed by Dr. Natasha Campbell-McBride. The GAPS diet is often used to treat children with autism and other disorders rooted in gut dysfunction, but just about anyone with allergies or less than optimal gut health can benefit from it, as it is designed to heal leaky gut. If your gut is leaky or permeable, partially undigested food, toxins, viruses, yeast, and bacteria have the opportunity to pass through your intestine and access your bloodstream; this is known as leaky gut.
When your intestinal lining is repeatedly damaged due to reoccurring leaky gut, damaged cells called microvilli become unable to do their job properly. They become unable to process and utilize the nutrients and enzymes that are vital to proper digestion.
Eventually, digestion is impaired and absorption of nutrients is negatively affected. As more exposure occurs, your body initiates an attack on these foreign invaders. It responds with inflammation, allergic reactions, and other symptoms we relate to a variety of diseases.
Leaky gut is the root of many allergies and autoimmune disorders, for example. When combined with toxic overload, you have a perfect storm that can lead to neurological disorders like autism, ADHD, and learning disabilities. The GAPS diet starts out as an elimination diet, which means taking out all inflammatory foods. This includes high-fiber foods, processed foods, and anything that is going to be difficult to digest. One of the main foods that you use is bone broth, because not only is it very easily digested, it also contains profound immune-optimizing components that are foundational building blocks for the treatment of autoimmune diseases. As your leaky gut begins to heal and your health improves, certain foods are added back in, but bone broth remains a staple because it is so incredibly nourishing for your body. This is why, even if you don't have gut issues, it is still a wonderful staple food to include in your diet.
Top Reasons to Eat Bone Broth There are many reasons for incorporating good-old-fashioned bone broth into your diet. The following health benefits attest to its status as "good medicine." Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion Inhibits infection caused by cold and flu viruses, etc.: A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection1 Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis2 (whole-body inflammation). Glycine also has calming effects, which may help you sleep better Promotes strong, healthy bones: Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation Promotes healthy hair and nail growth, thanks to the gelatin in the broth
Choose High-Quality Bones from Grass-Fed Animals The recipe that follows is from The Heal Your Gut Cookbook: Nutrient-Dense Recipes for Intestinal Health Using the GAPS Diet. Written by Hilary Boynton and Mary Brackett, it shares helpful tips on how to "heal and seal" your gut so that profound healing can take place. Hilary Boynton is a local food advocate and a certified holistic health counselor who runs several local food co-ops and teaches cooking classes out of her home. Mary Brackett is a photographer and whole foods advocate who seeks out projects that illustrate the importance of healthy choices.
This bone broth recipe is a classic and one you'll want to keep for future reference. Below I've also included tips on how to make this recipe using a slow cooker or different types of bones, such as chicken. Perhaps the most important caveat when making broth, whether you're using chicken or beef, is to make sure the bones are from organically raised, pastured or grass-fed animals. As noted by Sally Fallon, chickens raised in concentrated animal feeding operations (CAFOs) tend to produce stock that doesn't gel, and this gelatin has long been valued for its therapeutic properties.3 As noted by Boynton: "You definitely want to get the best bones you can get—bones from pastured animals. If you can't find a farmer in your area, reach out to your local Weston A. Price chapter leader... There are also resources to get homemade bone broth if you can't make it yourself. ...If you can only get CAFO bones, I guess you go with that. You can still get some healing benefits. But it would be better to go with bones from pastured animals."
A Basic Bone Broth Recipe The recipe that follows calls for beef bones, but you can also make bone broth using whole organic chicken, whole fish (including the head) or fish bones, or pork. Each will render a different flavor. Boynton and Brackett actually suggest starting with chicken because it has the mildest flavor (beef tends to be more overpowering). If you're using chicken, simply place the entire chicken, raw, into the pot in place of the beef bones and proceed with the recipe as follows.
One note, if cooking a whole chicken, the meat should start separating from the bone after about 2 hours. Simply remove the chicken from the pot and separate the meat from the bones. Then place the bones back in and continue to simmer. You can even use bones from a roasted chicken or turkey carcass to make bone broth, which is incredibly cost effective since you would otherwise throw them away. How to Make Bone Broth Using Your Slow Cooker Bone broth is an example of a traditional food that's easily adaptable to your modern lifestyle. Even if you're away from home most of the day, you can still prepare homemade bone broth by using a slow cooker. To use a slow cooker, you will need to first bring the broth to a boil in a pot on your stove, then skim the scum off the top. Pay careful attention to this stage, as once the broth begins to boil the scum is rolled right back into the broth. The scum are the impurities that you want to remove. You can then transfer the broth to your slow cooker and turn it on to low heat for 24 to 72 hours.
Any one who has some information that may help individuals sourcing the ingredients or some good cooking tips to share, all contributions greatly appreciated. www.unmc.edu UNMC.EDU
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