Bone broth is a delicious and healthy recipe made by simmering poultry bones, beef, and various vegetables for a long period. This method gives it a rich color and flavor, though it does require a fair bit of patience. Even though bone broth often seems like a restaurant specialty, you can actually make it at home if you follow some special steps to get that rich aroma just right.
A common confusion is between broth and stock, but they’re not the same thing. The key difference is the simmering time. Stock is usually done in about three hours, while broth takes at least 24 hours or more. Broth is made by simmering non-roasted bones and meats, and when combined with spices, vegetables, and herbs for over 20 hours, it turns into a restaurant-style bone broth. There are plenty of reasons to try it, as it’s loaded with nutrients, essential for maintaining and improving health.
In fancy restaurants, you might see big pots of bone broth simmering for hours. It’s an excellent source of minerals that boost immunity and digestion. Bone broth is rich in calcium, magnesium, phosphorus, and high-quality collagen, which support joints, teeth, skin, hair, and nails. For those who are unwell, it acts like a tonic, enhancing immune function quickly. It also helps with cellulite by improving connective tissues.
If you’re making bone broth at home, the process involves simmering animal bones with fresh vegetables, spices, and herbs for at least 10 to 12 hours. Although you don’t need to fuss over it constantly, the long simmering time can seem daunting. But no worries, here are some simple steps to get your bone broth ready in just 15 minutes of preparation time, provided you have all the ingredients and tools handy. Cooking time may vary based on the pot you’re using, so follow these steps for a homemade broth with that restaurant-quality aroma without spending too much time.
1. Add the Bones: Begin by adding 3 to 4 pounds of bones to a two-gallon pot, filling it with filtered water, leaving about two inches from the top. Roasting beef bones beforehand can add a richer flavor, though it’s optional.
2. Add an Acid: This step is crucial but often forgotten. Add a few tablespoons of lemon juice or apple cider vinegar. Let it sit for at least 30 minutes before heating.
3. Add Vegetables: Once ready to cook, add vegetable scraps like onions, carrots, garlic, celery, and bay leaves. For extra flavor, consider adding chopped jalapeno or ginger.
4. Boil and Simmer: Bring everything to a boil, then reduce to a simmer. Keep the pot partially covered to release steam. Cook for 6 to 24 hours, checking every six hours to ensure it’s not reducing too quickly. If using a pressure cooker, set it for two hours. Add sea salt as desired.
5. Strain and Store: Once done, strain out the liquid and store it in the freezer using glass jars or ice cube trays. Heat it up whenever you’re ready to enjoy your broth.
### Health Benefits of Bone Broth
**Protects Joints**: Bone broth is rich in gelatin, which breaks down into collagen, essential for joint health. It supports joint cartilage, helping manage age-related joint issues by reducing stress on the joints.
**Relieves Osteoarthritis**: Nutritional compounds in bone broth help maintain joint health and alleviate symptoms of osteoarthritis, particularly in the knees.
**Aids in Weight Loss**: High in protein, bone broth helps keep you full, reducing cravings for calorie-rich foods. A cup of chicken bone broth contains more protein than regular chicken broth, supporting satiety and weight management.
**Improves Sleep Quality**: The amino acids in bone broth, especially glycine, help improve sleep quality. Drinking it at dinner can promote better rest by making falling and staying asleep easier.
**Reduces Inflammation and Heals Gut Health**: Bone broth benefits those with inflammatory bowel disease or gut syndrome due to amino acids, particularly glutamine, which aids digestion and reduces inflammation.
**Boosts Collagen Levels**: The long simmering process helps release collagen and gelatin, which improve skin health, joint strength, and elasticity.
Regularly consuming bone broth can enhance your overall health, so try making it at home using the simple steps above.