Remineralizing, comforting, delicious and loaded with collagen: the broth of bones has it all. Learn how to prepare it and enjoy all its benefits.
PROPERTIES OF BONE BROTH
When we eat meat, whether it is beef, pork, chicken, etc., what we usually consume is muscle.
Muscle is rich in essential amino acids and helps us repair our own body. The problem is that in general we only consume the muscle, when in reality we should consume the whole animal . Our ancestors knew it and predatory animals know it too, it is us who have become used to the trays of lean meat in the supermarket.
Eating the whole animal means eating liver, heart, brain … and also take advantage of the bones and cartilage that surrounds them.
Eat bones and cartilage as it is not the most desirable, so to extract these nutrients, we need a splash of apple cider vinegar, water and patience.
AND WHY IS IT SO IMPORTANT TO EAT THE WHOLE ANIMAL?
The muscle of the animals is formed by a series of amino acids, among which methionine stands out. If we only consume those amino acids and not those of the other parts of the animal, we are creating an imbalance in our body that is not desirable and may have long-term consequences.
The collagen of bones and cartilage consists of glycine, lysine and proline. They are non-essential amino acids that the body is able to synthesize under optimal conditions, but an extra supply, either in the form of bone broth or in the form of hydrolyzed collagen has been shown to have benefits at several levels.
WHAT IS THE DIFFERENCE BETWEEN A SOUP AND A BROTH OF BONES?
When cooking a conventional soup, let’s say that for one or two hours, what we are doing is infusing water with the taste of bones and vegetables. Some of its nutrients pass into the water, but to a lesser extent.
When we add a splash of apple cider vinegar to the same ingredients of that soup – to contribute to the demineralization of the bones – and let it simmer for 24-30 hours, we get the minerals and the collagen from bones and cartilages go to the broth and we can consume them.
WHAT BONES CAN I USE?
In order of preference and budget:
- Bones of grass meat or poultry: the animals have been fed according to their authentic diet. They have also been able to walk freely through meadows and farms and eat according to the hunger they have, regardless of whether they engorge more or less, sooner or later.
- Ecological meat bones: this usually means that animals have been fed organic grain. Grain is not part of their diet, but it is better than the diet of intensive livestock. Organic meat has a strict regulation regarding medication and antibiotics.
- Bones of meat of intensive livestock: stable animals – which means lack of movement and more overcrowding – that are fattened with feed and medicated to avoid diseases of the own stabling (life in a stable).
All the bones have marrow, but the one of grass meat is really exceptional: rich in monounsaturated fat, omega 3 (DHA and EPA), vitamins and minerals, it is a true superfood.
The chicken legs are pure collagen, if you can do with some do not hesitate to add them to your broth.
BONE BROTH RECIPE
This recipe is an example, you can vary all the ingredients according to your tastes. The essentials are bones, vegetables, vinegar and water .
I am changing the recipe depending on the bones and vegetables that I have at home, but here is an example.
- 1 kg of grass veal bones (you can use bones of chicken, pork, turkey, lamb, or a combination)
- 3 onions
- 2 leeks
- 2 carrots
- 1 branch of celery
- 2 tablespoons unfiltered apple cider vinegar
- 1 tablespoon of turmeric
- 1 sprig of parsley
- 1 clove garlic
- 1 teaspoon ginger powder or a piece of fresh ginger
- 1 bay leaf
- 1/2 teaspoon of freshly ground coriander seeds
- 1 cardamom pod
- 1 tablespoon of salt
- 2 liters of water
- Put all the ingredients in a slow cooker at low temperature or in a pressure cooker in slow cooker mode (if it has that function, it depends on the model) and cook for 24-30 hours (some leave it even 48 hours) .
- After time, let cool.
- Remove the bones and vegetables and pack in glass jars that will hold in the refrigerator for 4 or 5 days.
- If it’s too hot you can freeze a part. To defrost it – to thaw any food in fact – remember that it is best to move it from the freezer to the refrigerator so that it loses temperature progressively. This prevents the proliferation of bacteria.
- If the bones have marrow, eat it!
- You can also take the vegetables from the broth to make a puree. I do it by adding a raw zucchini, the spices I want, a little broth and a bit of marrow or meat that has come loose from the bones. Grind it well and correct salt if necessary.