Bone Broth

Bone broth is a nourishing and flavorful food that has been used for centuries in many traditional diets around the world. Bone broth is used as a healing food and is known for its numerous health benefits. It is made by simmering animal bones (usually beef or chicken) along with vegetables, herbs, and spices for an extended period of time, typically several hours to up to a day. The result is a nutrient-dense liquid that is rich in minerals, amino acids, and collagen. In this blog post, we will discuss the benefits of bone broth, how to make it, and ways to incorporate it into your diet.

Potential benefits of bone broth:

Supports gut health: Bone broth contains gelatin, which is a protein that is rich in amino acids such as glycine and glutamine. These amino acids have been shown to support the health of the gut lining, which can help to improve digestion and reduce inflammation in the body.

Boosts immunity: The minerals and amino acids found in bone broth, such as calcium, magnesium, and proline, can help to support a healthy immune system and reduce inflammation in the body.

Supports joint health: Collagen, a protein found in bone broth, is essential for healthy joints and can help to reduce joint pain and inflammation.

Promotes healthy skin: The collagen and amino acids found in bone broth can help to improve skin elasticity, hydration, and texture, which can lead to healthier-looking skin.

Provides essential nutrients: Bone broth is a good source of minerals such as calcium, magnesium, and potassium, which are essential for healthy bones, teeth, and overall health.

How to Make Bone Broth

There are a few different ways to make bone broth. You can roast the bones before boiling or you can boil them without roasting. You can make it in the instant pot, the crock pot or on the stove. You can add apple cider vinegar, white vinegar or no vinegar. You can add vegetables, herbs or salt for extra flavor. You can cook it for as little as 6 hours or as long as 24. It’s all up to your preferences and lifestyle and how much time you have to prepare it. Here are two basic recipes for bone broth.

Ingredients:

• 2-3 pounds of bones (chicken, beef, or fish)

• 2-3 tablespoons of apple cider vinegar (optional)

• Water

• Salt and pepper (optional)

• Vegetables (optional)

Directions:

If you want to roast the bones:

1. Preheat oven to 450°F (230°C).

2. Roast bones in the oven for 20-30 minutes, until browned.

3. Place bones and vegetables (if using) in a large pot and cover with water.

4. Add apple cider vinegar and vegetables (if using).

5. Bring to a boil, then reduce heat to low and simmer for at least 6 hours (or up to 24 hours for maximum benefits).

6. Strain the broth through a fine-mesh strainer and discard any solids.

7. Season with salt and pepper to taste (if using).

If you do not want to roast the bones:

1. Place bones and vegetables (if using) in a large pot and cover with water.

2. Add apple cider vinegar and vegetables (if using).

3. Bring to a boil, then reduce heat to low and simmer for at least 6 hours (or up to 24 hours for maximum benefits).

4. Strain the broth through a fine-mesh strainer and discard any solids.

5. Season with salt and pepper to taste (if using).

Ways to incorporate bone broth into your diet

Bone broth can be enjoyed on its own or used as a base for soups, stews, and other recipes. Here are some ways to incorporate bone broth into your diet:

Drink it straight: Sip on a warm cup of bone broth as a nourishing and comforting beverage.

Use it as a cooking liquid: Replace water or stock with bone broth when making rice, quinoa, or other grains for added flavor and nutrition.

Make soups and stews: Use bone broth as a base for soups and stews for a rich and flavorful meal.

Add it to sauces and gravies: Add bone broth to sauces and gravies for added depth of flavor.

Use it in smoothies: Use bone broth as a base for smoothies for added protein and nutrition.

Overall, bone broth is a nutrient-dense food that can provide many potential health benefits. It is easy to make at home, or you can find it pre-made in many grocery stores and health food stores. If you have any concerns or questions about incorporating bone broth into your postpartum diet, it is recommended to consult with your healthcare provider or a registered dietitian.

Learn more about postpartum nourishment in my “Nourished Mama” e-book.