BONE BROTH, COLLAGEN IN A CUP
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For the last few years, Bone Broth has gained popularity among people over 30. Why? well, it is a fact that as we age, our bodies start losing collagen. This is the main reason I started making my own Bone Broth.
But what is Bone Broth?
Bone Broth is essentially a soup, by boiling cow, pig, chicken, duck, lamb or turkey bones or parts that are rich in collagen and bone marrow, for several hours. Ending by straining the solids from the liquids, which are going to solidify into a gelatin form. Which will provide the body with amino acids, which are essential for building proteins.
Do not confuse bone stock with bone broth. The preparation of the bone stock is different and doesn’t have many health benefits. No more than an excellent rich soup base.
What makes Bone Broth so healthy and beneficial for our body?
Bone Broth contains a variety of minerals and nutrients such as magnesium, calcium, phosphorous and potassium, which are all good reasons to take this soup every day.
This great soup is packed with collagen, glycosaminoglycan, gelatin, proline, glycine, chondroitin sulfate, and hyaluronic acid, all of these contribute to building healthy tissue.
Some Benefits linked to Bone Broth
1. Boost Immune System. Animal bones are rich in calcium, magnesium, potassium, phosphorus and other minerals needed to build and strengthen bones. For instance, Bone marrow provides vitamin A, vitamin K2, minerals like zinc, iron, boron, manganese, and selenium, as well as omega-3 and omega-6 fatty acids. Which are believed to boost immune system.
2. Gut health. Recent studies have shown that the gelatin found in bone broth naturally draws and holds liquids. On the same note, gelatin can also attract water into our digestive tract helping foods move through our gut more easily. Also, strengthening the gut lining and fighting food sensitivities such as dairy or wheat. Additionally, helps with the growth good bacteria aka probiotics in the gut. For example, there is an amino acid present in gelatin called glutamine that helps maintaining the vowel wall function. Additionally, helps preventing and healing a condition known as leaky gut.
3. Protects the Joints. Bone Broth is the best source of natural collagen, the protein found in bones, cartilage, skin, tendons, ligaments and bone marrow. In fact, when we start aging, our joints become less flexible, and we start to feel pain and uncomfortable while doing everyday activities. For example, walking, running or even typing. During the bone broth is simmering, the collagen from the animal bones leaking into the broth becoming ready to absorb helping to restore the joints.
4. Maintains Healthy Skin. As Bone Broth contains collagen and gelatine, both essential supplements to ensure glowing plump youthful skin, also enhance and strengthening nails and hair. For instance, when we start to have a deficiency in this protein our skin looks saggy, less glow and wrinkles start appearing. As a result, some people have reported a decrease in cellulite when consuming collagen. That is to say, this is not yet officially confirmed.
I will leave you some links if you would like some more information on benefits for digestion and more.
What do you need for making Bone Broth?
Mainly we will be using marrow bone, parts of the animal rich in collagen such as pig feet, chicken feet, chicken and duck neck, cow bone marrow, lamb shanks or leg bones, chicken carcasses, turkey carcasses, etc. Moreover, it’s recommended to buy all these animal products organic or pasture-fed. Therefore, are free of antibiotics and hormones to get the most of the bone broth benefits.
Additionally, vegetables that are rich in vitamins also contribute to this broth-like onion, garlic, leek, carrot, ginger, and spices like black peppercorn, bay leaves, coriander, among others. For example, I personally do not add salt when making the bone broth I preferred to add it to it just right before drinking it.
Certainly, another key ingredient in bone broth making is Organic Apple Cider Vinegar, this will help to pull out the important nutrients (vitamins and minerals) from the bones.
How do you make Bone Broth?
1. Roasting the bones. If you are using raw bones, I place them in the oven and by roasting them we will have a much richer flavourful and colourful broth. On the other hand, if you are using scraps from your Sunday chicken roast there is no need to roast the chicken carcass because it is already cooked.
2. Preparing your vegetables. Clean your carrot from dirt, no need to chop it. After that, cut the top of the leek that usually is full of dirt and rinse it. Peel off the onion the dry layers, crush with the knife the garlic no need to peel it off. However, if you would like to use the whole head, slice in half. Add the bay leaves and dry spices along with the ginger without taking the skin off. If you have fresh coriander, it would be a great addition to this soup. No worries if you don’t have any.
3. Soak the roasted bones with the Apple Cider Vinegar. By soaking the bones with filtered water and ACV before starting to cook the soup, so will ensure to extract vitamins and minerals from the bones.
4. Place all the veggies in the pot with the soaked bones. Now is time to put everything together and cook the Bone Broth. You can use a slow cooker, Instant Pot or a Dutch oven.
Instant Pot- 2 hours on high pressure with a full natural pressure release (takes around 4 hours total time)
Slow cooker & stove top- simmer for 24 hours
Dutch oven – oven 180C-350F about 2 to 3 hours
6. Remove the solids. Using a fine strainer, strain the broth off the bones and veggies. After that, place the soup in your glass container and wait to cool off at room temperature before placing it in the fridge. The next day the fat will be hard and easier to take out of the jar in one piece.
7. Storing the bone broth. I store my broth in mason jars and portion out every day 2 cups one for my husband and one for myself. The broth lasts me about a week. There is no time to go bad. However, if you would like to freeze it you can as well, in freezer bags, or ice cube trays.
How to use the Broth?
You can drink a cup of Bone Broth daily. For example, I take it every day to break my fast. But you can have any time of the day.
Moreover, it is perfect as a soup base, stews, to make sauces like gravy, pan sauce or reduction sauces. or use in any recipe that called for stock or bone broth. Additionally, works great when making, couscous, quinoa or rice.
My Broth doesn’t gel. If the broth doesn’t gel up, first it could be it wasn’t cooked long enough, second, the broth didn’t have enough bones or the ratio of water bones was too much.
You can re-use the bones for a second round. However only the bones, you will need to add all the veggies again, and less water because you almost extract all the gelatine and collagen from them.
I personally did the second stock because I had a pretty big pork foot among the bones and still had some good stuff to give. On the other hand, this time I use the Instant Pot in pressure mode at high temperature for 1 hour 20 minutes and let the pressure release naturally. As a result, the broth turns out still flavourful although less gelatinous, but great!
Ready off you go make some Bone Broth!
Hope you enjoy my recipe and give it a go, snap a picture tag me on Instagram @ikarlina_l #ikarolina_l so I can see it. Also, I am on Pinterest iKarolinaL and Facebook ikarolinal . It will make my day.
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BONE BROTH, COLLAGEN IN A CUPCourse: Recipes, Snacks, Soups
1,5 kg Bones (Cow marrow bones, chicken carcases, pig feet, chicken feet, chicken neck, duck neck, turkey carcase, lamb shanks bones, lamb leg bones)
1 Big carrot
1 Big Leek
6 Garlic cloves or the full head
1 Tbsp Apple Cider Vinegar
2 Bay Leaves
Few steams of Coriander
½ tsp Black pepper corns
6cm Fresh Ginger
6L Filtered Water or to the max fill line, top of Instant Pot (for reference my one is 8L), if Dutch oven 3 fingers bellow the edge.
- Preheat oven at 200C – 400F. Place your raw bones on a baking sheet, and roast for 40min, flip the bones halfway through.
- Meanwhile wash clean your veggies from dirt, dead leaves, etc. Crush the garlic or cut in half the full head of garlic.
- Cooking options: Oven method, place the roasted bones along with the water and apple cider vinegar, in the Dutch oven and set aside for 20min. Then add the clean veggies, put the heavy lid and place in the preheated oven, cook for 2 hours. After 1 hour check, if the bones need water, they should be cover at all times. Cook for 4hrs total.
- Instant Pot – slow cooker function Method, Place the roasted bones and water until the max fill line in the inner pot along with the apple cider vinegar for 20 min. Then add the veggies. Put the lid on and set the function slow cooker in low temperature for 24hrs.
- Instant Pot – Pressure cooker, I haven’t
- tried this method yet.
- Let the broth cool at room temperature, remove the solids helping you with tongs. Use a thin mesh sieve and pour the broth through it to filter any remaining solids.
- Pour your Bone Broth into sterilized glass jars and when fully cool down place in the fridge overnight. The next day, help yourself with a spoon to remove the fat layer formed on top of the broth. You will see that your broth has gelatinized.
- Poor a cup heat it up, add some salt and sip it up.
- For uses, storage, troubleshooting please read the post above. Enjoy!
- The nutritional information is inaccurate due to the nutritional calculator doesn’t have bones in the database. However, if I search for bone broth this will have some value which is the one shown in this recipe.
12 servings per container
- Amount Per ServingCalories42
- % Daily Value *
- Total Fat
- Sodium 100mg 5%
- Potassium 140mg 4%
- Total Carbohydrate
- Protein 10g 20%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.