If you’ve been paying attention to the health and wellness community lately then chances are you’ve heard all the craze about bone broth. I’ve been making it for the past few years but recently it has started to become a staple in my diet. You may be wondering…”Whats with all the hype?”
Well, bone broth is full of anti-inflammatory and gut healing proteins. It is also very mineral rich; containing Phosphorus, Potassium, Calcium, Magnesium and Amino Acids that our body needs (Paleo Leap, 2016). Some of the health benefits include:
improves injury recovery time
better appearance/growth of skin and hair
For me, it even helps to kick cravings
Making your own bone broth may seem a little intimidating, but it’s honestly one of the easiest things to make. Although I’ve included a recipe below, you really don’t even need one. You simply add your bones, fill it with room temperature water, add a few tablespoons of apple cider vinegar, your favorite veggies and set your cooker of choice to low! Yep, that easy.
One important note, I HIGHLY recommend making your broth with organic bones, even if you eat non-organic in every other aspect of your life, you can read more about why, here. To sum it up in my own, “not so scientific” words, everything an animal is exposed to (hormones, antibiotics, pesticides, etc.) get absorbed into the bones and stored in the bone marrow, which is then extracted out into your broth (Broth of Life, 2015). In my opinion, this completely defeats the purpose for drinking broth in the first place. I buy mine from an organic farm and they cost me less than $5 to make a batch! Alternatively, you can use the left over bones from organic chicken. For example; whole chicken carcasses are a great option as they contain all of the tendons needed to make a good, gelatinous broth.
My favorite way to enjoy bone broth is just heating it up on the stove, then adding some chopped cilantro and sipping it from a mug.It’s so delicious and satisfying.
Alternatively, you can use it in place of pre-made broth/stock you would buy in the store to use as a nutrient dense base for soups.
Obviously we want to put the highest quality ingredients we can possibly find into our broth, but have you thought about what you cook in and how it can have effects on your food? A lot of crockpots are made of glazed ceramic, which means cooking in them can cause extremely harmful toxins, like lead, to get into our food (Moody, 2016). So to get around that, we use the best and safest way to cook our food.Stainless steel your thinking, am I right? Wrong. Although stainless steel is normally a very safe and ideal material to cook with, it has been shown to leach heavy metals into the food we eat when cooking with any type of an acid (like vinegar or tomatoes) (Moody, 2016)…That includes the apple cider vinegar needed in broths to draw minerals out of the bones. I recently became aware of this and wanted an alternative. My mom, found the answer: The VitaClay.
The VitaClay is an organic, unglazed, pot made of natural, Zisha Clay found in Southern China. Something I found really cool while researching it is that the clay actually activates minerals and enzymes in your food, increasing nutrient absorption and digestibility. It cooks up to four times faster than a traditional slow cooker and was named Good HouseKeeping Magazine’s “Best Slow Cooker”. It has been tested by an independent third party, who certified them as “lead free”. There are also no chemical treatments that are applied to the clay during the manufacturing process. To view the test results click here.
I’ve been making my last several batches of bone broth with it, I love it, it’s so simple and easy to use, which is why I’m so happy to announce my partnership with VitaClay! You can now use the promo code “HoBoWellness” during checkout for 10% off our purchase by clicking here!
To read more on both the benefits of cooking with a clay pot as well as the harmful effects of other cooking surfaces such as stainless steel and crockpots check out these two articles by The Healthy Home Economist (Clay Pots: The Ultimate in Safe Slow Cooking, and 10 Tips for Using Stanless Steel Cookware Safely) The VitaClay website is also a really great resource!
3 lbs Organic Chicken Bones (see my note below on which types of bones work best)
4 chicken feet (weird I know, but there packed full of COLLAGEN, you can get them from your butcher, just ask!)
One gallon of filtered water, at room temp., (Enough to fill your cooker and cover the bones, you may need to add more as it cooks depending on how much water evaporates)
A few whole carrots
One large onion, quartered
1 clove garlic, minced
Fresh herbs – I like parsley
1-2 tsp. sea salt (I use 1, but I also don’t like a lot of salt, start small then add more to taste!)
Add bones, water, and ACV to stock pot and let sit, at room temperature for 30 minutes
If using a VitaClay put veggies in once 30 minutes has passed (leave out herbs and spices), if using a traditional crock-pot put in after about 12 hours, which will be somewhere around your halfway point.
Cook on the “low” setting
If using VitaClay, let cook for 5-6 hours, in a stockpot for up to 24 hours (I recommend
letting it go the entire cook time, as it will be the most nutrient dense this way!)
During the last 10 minutes, add fresh herbs and spices
Once finished, let broth cool a bit, then strain out the bones and meat bits and pieces into GLASS (please don’t use plastic, especially when the broth is warm!), I just use mason jars.
You should now have a delicious, rich, broth that tastes similar to the broth of a homemade chicken soup!
The most nutritious broth will form into a jiggly, Jello-like texture, when refrigerated. This means that it is rich in gelatin. The types of bones you use effects this. To get the most gelatin rich broth, it is best to use some joint bones, feet, heads (Yikes, not for me haha, but if it doesn’t bother ya, more power to ya!), or just use leftover whole chickens, they work great as well!
I prefer chicken broth, but you can easily make beef or fish broth with this same recipe. For beef broths, adjust your slow cooker time to 48 hours and fish bones only cook for 8!
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