Simmering Simplicity: The Ultimate Bone Broth Recipe

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Bone broth has become a nutritional rockstar in recent years, praised for its gut-healing properties, immune-boosting benefits, and ability to promote healthy joints. But what exactly is bone broth, and how can you whip up a batch at home? This comprehensive guide dives into the world of bone broth, providing a simple recipe, detailed nutritional information, and answers to frequently asked questions.

What is Bone Broth?

Nutritious Beef Bone Broth Recipe
Nutritious Beef Bone Broth Recipe

Bone broth is a nutrient-rich stock made by simmering bones and connective tissue of animals like chicken, beef, or lamb in water with vegetables and herbs for an extended period. This slow-cooking process extracts valuable minerals, collagen, and gelatin from the bones, resulting in a flavorful and incredibly nourishing broth.

Why Choose Bone Broth?

Bone broth offers a multitude of potential health benefits, including:

Improved Gut Health: The gelatin found in bone broth can help soothe and heal the gut lining, potentially aiding in digestion and reducing inflammation.

  • Joint Support: Collagen, another key component of bone broth, may contribute to stronger joints and cartilage.
  • Boosted Immunity: Bone broth contains essential minerals and amino acids that can support a healthy immune system.
  • Enhanced Hydration: Sipping on warm bone broth is a fantastic way to stay hydrated, especially when recovering from illness.
  • Promotes Sleep: Certain amino acids in bone broth may have a calming effect, potentially aiding in sleep quality.

  • It’s important to note that while there’s growing anecdotal evidence for these benefits, more research is needed to definitively confirm them.

    Bone Broth Recipe

    Ready to experience the magic of bone broth for yourself? Here’s a basic recipe that you can customize to your liking:

    Ingredients:

    2 pounds assorted bones (chicken, beef, or lamb) – Marrow bones are a great choice for extra flavor and nutrients.

  • 2 tablespoons apple cider vinegar (optional) – This helps to break down the collagen from the bones.
  • 1 onion, roughly chopped
  • 2 carrots, roughly chopped
  • 2 celery stalks, roughly chopped
  • 2 cloves garlic, smashed
  • 1 bay leaf
  • 10 black peppercorns
  • 1 teaspoon dried thyme (or a few sprigs of fresh thyme)
  • 1 teaspoon dried parsley (or a few sprigs of fresh parsley)
  • 12 cups filtered water

  • Directions:

    1. Preheat your oven (optional): For an extra layer of flavor, you can roast the bones in a preheated oven at 400°F (200°C) for 30 minutes before adding them to the pot.
    2. Combine ingredients in a large pot: Place the bones (roasted or raw) in a large pot or Dutch oven. Add the apple cider vinegar (if using), onion, carrots, celery, garlic, bay leaf, peppercorns, thyme, parsley, and water.
    3. Bring to a boil, then simmer: Bring the mixture to a boil over high heat. Once boiling, reduce heat to low, cover the pot slightly, and simmer for at least 12 hours, or up to 24 hours for an extra-rich broth.
    4. Strain and store: Once finished simmering, remove the pot from heat and let cool slightly. Strain the broth into a large bowl or container, discarding the solids. Allow the broth to cool completely at room temperature, then skim off any excess fat that rises to the surface.

  • Refrigerate or freeze: Store leftover bone broth in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.

  • Tips:

    Customize your flavors: Feel free to experiment with different herbs and spices to create your own unique flavor profile. Ginger, turmeric, or a sprig of rosemary are all excellent additions.

  • Vegetables: While the classic combination of onion, carrot, and celery works well, you can also add other vegetables like mushrooms, parsnips, or leeks for additional flavor and nutrients.
  • Acidity: The apple cider vinegar helps break down collagen, but it’s not essential. If you find the broth too tart, simply omit it.

  • Bone Broth Nutrition Facts

    One cup (240ml) of homemade bone broth typically contains:

    Calories: 40-50

  • Protein: 10-12 grams
  • Fat: 1-2 grams
  • Carbohydrates: trace amounts
  • Sodium: Varies depending on added salt (use sea salt in moderation)
  • Calcium: Varies depending on the bones used