Justin Mares, co-creator of Kettle & Fire, joins us to talk about why we keep hearing so much about bone broth, and how to get it and or make it yourself. Make sure you grab the coupon code at the bottom of this post for 15% off your first Kettle & Fire purchase!
WHAT IS BONE BROTH?
The rising popularity of bone broth can be attributed to its powerful health and wellness benefits. But, what exactly is this superfood?
A BRIEF HISTORY
Bone broth has been used for thousands of years by cultures around the world. Since ancient times, people have used meat, bones, vegetables, herbs and spices to create broth and stocks.
Those soups were then used as the nutritious and flavorful foundations for sauces, stews, and basting recipes. They were also consumed as medicinal tonics.
WHY BONE BROTH?
Bone broth has been shown to be one of the best things to help with:
- Healing a leaky gut
- Overcoming food intolerance and allergies
- Improving joint health
- Reducing cellulite
- Boosting the immune system
Bone broth contains minerals in forms that our bodies can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and more. And, it contains chondroitin sulphates and glucosamine, compounds often sold as supplements to reduce inflammation, arthritis and joint pain.
Studies also show that bone broth helps boost the immune system and heal disorders like allergies, asthma, and arthritis. This is due to the high levels of proteins (like collagen) and amino acids present in bones and bone marrow. When cooked for long periods of time (20+ hours), nutrients like glutamine, glycine, glucosamine, collagen, calcium soak into the broth.
WHY IS BONE BROTH GOOD FOR YOU?
Bone broth is a health superfood due to its high levels of key proteins like collagen, amino acids (glycine, glucosamine, arginine) and minerals like calcium and magnesium. This makes it incredible for improving skin health, digestion, and helping with achy joints.
If you’re interested in reading more, Paleo Leap wrote an excellent post on the health benefits of bone broth.HOW TO EAT BONE BROTH
Bone broth can be used in a multitude of ways. Some examples:
- Gently heat over the stove (not the microwave!) and drink from a mug in the morning and/or at night
- Use as a soup stock in place of water or bouillon
- Use a braising liquid for meats or vegetables
- Or (my favorite), mix with a vegetable(s) of any choice and blend
Quick Recipe! warm 1 quart of broth in a soup pot; add one pound of frozen organic broccoli; when heated through, blend with an immersion blender (or pour into a high-speed blender like Vitamix). Instant, delicious broccoli soup! (works with frozen squash, sweet potato, etc, too!)
WHAT SETS BONE BROTH APART?
The short answer is collagen. Bone broth is unique in that it utilizes ingredients that are rarely used in cooking these days, but that produce a great deal of collagen – namely the knuckle, patella, femur, and foot bones. Collagen does amazing things for the human body:
- SKIN: Collagen promotes healthy skin and improves the skin’s elasticity, reduces the appearance of wrinkles, helps wounds heal faster, and protects against the signs of aging due to sun damage.
- JOINTS: Collagen can help rebuild tendons and ligaments which can lead to less inflammation and a decrease in joint pain.
- DIGESTION: Collagen can help to improve the structure of the gut by restoring the stomach lining. This is helpful for people suffering from IBS, inflammation, leaky gut and celiac disease. In addition, bone broth contains loads of glycine and glutamine, two key amino acids that help remedy leaky gut and other digestive issues. The amino acids keep the lining of the intestinal wall intact and strong. This means better digestion, and no particles leaking into the bloodstream.
WHY NOT JUST BUY BROTH FROM THE GROCERY STORE?
Broth (often labelled “stock”) from the grocery store relies on high temperature, fast-cooking techniques, which result in a watered down, non-gelling liquid, so you’re missing out on the benefits of a gelatin-rich broth. In fact, the next time you’re at the grocery store, check the ingredients panel – many of these “broths” don’t even use bones!
In addition, unnatural flavor chemicals like MSG are often added. If you’re interested in the healing properties of bone broth, you’ll want to make your own broth, or buy broth made the natural way.
KETTLE & FIRE BONE BROTH
Kettle & Fire provides bone broth made the natural way. Their 100% organic broth is never frozen and is delivered in environmentally-friendly packaging anywhere in the US. The Kettle & Fire team is offering my listeners a 15% discount on your first order – shop here and enter the code ELLA at check out!
It’s super easy to make broth at home. My basic recipe requires a crock pot and a little patience, but fortunately, no skill 😉
- place 3/4 cup each chopped celery, carrot, onion in bottom of crock pot
- add chicken or beef marrow bones (I get mine from the farmer at the farmer’s market)
- add 1/2 to 1 oz raw apple cider vinegar (I use Bragg’s) and a dose of Himalayan salt
- add enough water to cover everything
- simmer for 20+ hours (stir/add water a few times)
…you can use more or fewer veggies, and you can add any spices that sound good to you. EASY PEASY!
Tell me…have you tried making bone broth at home or bought it from a trusted source? Let me know in the comments!