Want to Make Your Own Bone Broth?
Bone broth has been around for centuries and touted by many cultures for it’s potential medicinal properties. Does it live up to it’s hype?
Potential Benefits of Broth
Assists in weight loss
At only about 40 calories per serving, consuming bone broth can lead to a feeling of satiety (fullness) while providing a decent amount of essential amino acids and minerals.
As mentioned above, bone broth contains amino acids that act as collagen precursors. Dietary sources of collagen precursors can lead to healthier skin, bones, and joints. It is important to note that not all sources of bone broth are the same, so exact amounts may vary.
Best Sources of Broth
We generally try to steer people away from supplementation as much as possible. While some supplements may provide the highest levels of amino acids, vitamins, and minerals; bone broth powders fall into the category of ultra processed foods. While we try not to be alarmist about ultra processed foods, we find that most supplements available are overpriced and underdeliver.
Commercially Available Broths
While commercially available broths are a viable option, studies have shown that they are unreliable at providing a consistent amount of nutrients and some can even contain lead!
Make Your Own
We prefer to make our own bone broth. It’s surprisingly easy and can be made with minimal ingredients and kitchen supplies.
What You Need
2-3 Large bones
1-2 TBSP apple cider vinegar
2 TSP rosemary
2 TSP thyme
1 TSP parsley
salt to taste
Coat bones in olive oil and bake for 45 minutes
put all ingredients into pot and fill with water
bring water and ingredients to a boil, then reduce to a simmer for 24 hours (Yes, 24 hours). The longer you simmer, the more flavor and nutritional value is extracted from the bones. Ideally, bones you use will have connective tissue like cartilage still attached to it.
If you prefer to use the insta-pot rather than the stove top, you can set it for 2 hours.
After preparing, allow broth to cool then store in refrigerator.