The why and how of Bone Broth.
Bone broth is nowadays considered superfood. The benefits have been known for centuries though, used not only in Chinese medicine but in other cultures as well.
However, in Chinese medicine, bones and marrow are considered the deepest part of the body where the deepest reserves and essence are contained. Bones are viewed as a marker of the state of our Kidney energy, since the Kidneys are said to rule the bones. When Kidney energy is deficient due to stress or illness, the bone health will be affected negatively as well. Good thing is that to support our kidney and bone health, we can use bones themselves, like beef-, chicken-, or fish bones, since bones are a storehouse of essential nutrients such as calcium and magnesium. They´re also an awesome source of collagen and gelatin. Two nutrients that can make a big difference in our skin, joints and gut health.
We need to care for our kidneys and bones, and we can do it through slow medicine.
Slow medicine
In this modern world, slow doesn’t always comes either easily or naturally for many of us. Investing in slow, in Chinese medicine called yin, is worth it in in the long run though, to help us feel healthier and prevent burnout and other health problems. And the best part with slow is that it doesn’t require much effort.
Enjoying a bowl of noodle soup in China with my hubby
Bone broth
Bone broth holds power to affect all kinds of health ailments, from chronic digestive problems to autoimmune conditions. It´s made with bones that have a small amount of meat attached to them. Along with vegetables, herbs, spices and apple cider vinegar, the bones are covered in water and slowly simmered for 12-48 hours, depending on whether its beef bone broth or chicken bone broth. Beef bone broth needs more time to break down the nutrients in the bones, whereas smaller chicken bones generally require less simmering time. The liquid result of long hours of simmering is bone broth.
The long hours of simmering is also done to release amino acids proline, glycine, and glutamine. Good stuff that supports not only joint and gut health but is said to reduce systemic inflammation and promote detoxification. Some praise bone broth to help fall asleep and stay asleep.
Personally, I make bone broth to drink it alone. Almost like having a cup of tea. But it can also be used to add some taste and goodness when cooking rice or to make noodle soup with it. My son mostly wants noodles to eat, and I´ve just recently started to change his noodles to homemade bone broth noddle soup. I mean, nothing beats a sloppy bowl of noodle soup, right!?
Ingredients
When making your own bone broth you can be creative. A good thing is to think seasoning. It will keep it interesting and different each time. My next bone broth will probably include sellery. I´m also gonna add some turmeric and goji berries. One thing you always want to include though, is apple cider vinegar, that is the one ingredient that pulls the collagen and the other goodness out of the bones.
What you need
Preferably you´d want a slow cooker. I haven’t yet invested in a slow cooker myself, but it´s definitely something I´ll buy soon, since it makes the process easier to cook over night. I use a big pot, and simmer from morning to bedtime, pause overnight, and continue the process the next day. It takes some days to do this, and that’s where a slow cooker will be a good idea. You set the time and let the simmering handle itself.
You also need a roasting pan, to roast the bones and veggies before making the bone broth.
Incorporating bone broth to your daily eating habits will give you some natural collagen for strong bones and hydrated skin. Here´s the recipe I used for my latest homemade bone broth.
5 liters of organic bone broth
Prep time: 60 min
Cook time: 25 hours
Total time: 26 hours
Ingredients
2 kg beef bones
1 big onion
5 carrots chopped
1 tablespoon apple cider vinegar
Some pepper (recommended is peppercorns)
1 fennel
3 tsp spoons salt
1 cinnamon stick
Water enough to cover ingredients (I used around five liters of water)
Instructions
Heat oven to 400°F (200°C)
Place the bones in a roasting pan and roast the bones for 30 min
Add vegetables and roast for another 30 min
Place roasted bones and vegetables in a pot
Add salt, apple cider vinegar, pepper
Cover with water
Cook on low for 20-40 hours
Add water as needed to keep all the ingredients covered in water
After around 20 hours the broths should be dark brown colour
Remove bones and vegetables
Strain to remove particles
Keep some of the broth in jars and store in the fridge for up to two weeks
Keep the rest frozen for future use
Before using, skim of the accumulated fat on the surface