Thanksgiving weekend is over and hopefully you have full hearts and bellies from celebrating. You also may have a fridge full of leftovers, including a turkey carcass making it a perfect time to make bone broth! I love making “scrap-bag” bone broth and for several years, I have been preaching its benefits, cost, and food savings to anyone who would listen! There are countless bone broth recipes out there, and all are nutrient-dense providing protein, vitamins, and minerals while being gentle on the digestive system.
Bone Broth Benefits –
- Gut healing
- High in Protein
- Joint support & Bones support
- Immune support
- Hair nails and skin glow up
Bone broth contains collagen which is the most abundant protein in the body and the main component to connective tissue. The gut lining is made of connective tissue which is why bone broth can aid in recovery from tummy troubles and leaky gut. Bone broth also contains amino acids including glycine which encourages the body to produce glutathione. Glutathione is an antioxidant essential for proper immune system’s functioning and is vital in building and repairing tissue. I recently mentioned bone broth benefits in a post about immune supportive foods.
Inspired Recipe
During my mom’s cancer treatment in 2019, I was determined to nourish her rather than have her eat much hospital food and bone broth became a core staple. A dear friend introduced me to, The Cancer Fighting Cookbook which was a helpful tool and expanded my understanding of the nutrient value of specific foods & their impacts, especially regarding bone broth.
The recipe included the typical vegetables I always use in my broth: carrots, onion, celery, garlic, but “The Magic Mineral Broth” recipe included additional ingredients due to their mineral content and other benefits. Minerals are the spark plugs of our body and help nutrient absorption at the cellular level. Since we don’t make minerals, so we need them through our food or supplementation. Learning the benefits of these ingredients changed how I made my broth. Below are these additional ingredients and the benefits they provide.
- Leek – like garlic and onion, leeks are in the allium vegetable family . They are rich in flavonoids, which are antioxidants and can have anti-inflammatory properties.
- Red, Japanese, and sweet potatoes with skins – potatoes are high in B vitamins, vitamin C, iron, calcium, potassium, and manganese.
- Flat leaf parsley – Herbs contain concentrated amounts of vitamins, minerals, and phytonutrients. Parsley contains vitamin K, folate, Vitamin A (as beta carotene), Vitamin C Iron. Parsley is also very high in antioxidants which can help reduce oxidative stress.
- Kombu (found is Asian section of markets) – a sea vegetable which contains a high concentration of minerals including iodine. Unprocessed salts like Himalayan pink salt or sea salt are preferred to traditional table salt because they are not processed with bleach and anti-caking agent chemicals. These sea salts, however, lack iodine which is an important mineral for proper thyroid function so adding kombu to broth is a way to replenish this mineral.
- Juniper or allspice berries – these support gastrointestinal system
“Scrap bag” broth method
This is the technique I have been using for several years to reduce food waste and get the most out of my food. I keep a plastic produce bag in the freezer. When I am chopping vegetables, prepping for any meal, I save any end or skin of onion, garlic, carrot, celery to add to the scrap bag. I also save potato skins and mushroom stems. I keep a separate bag for chicken bones.
When both bags are full, I add them to a stock pot. Cover ingredients with filtered water, add 1-2 tsp salt, 10 peppercorns, 3 bay leaves, Kombu strip (for sea minerals), 2 tsp raw Apple Cider Vinegar. Add 1 lb. of chicken wings or backs for more collagen content.
Bring to a boil, let simmer on lowest setting for 18-24 hours.
Strain vegetables and bones and cool before storing.
Notes:
- For more developed flavor, you can roast vegetables & bones for 45 minutes.
- Broth can also be made in slow cooker or Instant Pot.
- Avoid putting hot liquids in plastic to prevent plastic seepage.
- Use glass storage that is heat safe or glass will crack. Ball mason jars are a favorite.
- When cooled, look for broth that jiggle which shows strong collagen content.
Store Bought options
Fortunately, there are several options if you do not feel you have time to make your own broth. Brands below are made with simple, clean ingredients and offer some interesting flavor options. Also, if you are deciding between beef broth and chicken bone broth, Kettle and Fire breakdown the differences and benefits of each.
- Trader Joe’s Organic, Free Range Bone broth – bag in prepared foods area. They also have boxed broth, but not organic/free range.
- FOND bone broth – Youth tonic & offers “Liquid Light” on site, which is flavored with thyme, turmeric, and pepper
- Kettle and Fire, Many options online including soups. Helpful to filter by W30 since this will eliminate options with sugar, dairy, and grains.
- Epic brand
- Bare Bones – sold in the freezer section
Spice it up!
To keep bone broth interesting, you can add aromatics, spices and citrus to transform into a flavorful elixir.
- Herbs: basil or Thai basil, Mint, Green onion, Cilantro
- Lemon grass & Ginger are also excellent flavor enhancers with additional digestive benefits.
- Turmeric powder and black pepper
- Squeeze of fresh lemon juice
Happy sipping!
