As I look out the frost-decorated window at the blowing snow, I can almost feel the -11 degrees Celsius temperature chilling me to the core (and my immune system calling for back up). Even though I’m comfortable and safe inside my house, I start to crave cozy foods…warming, nourishing, soothing. That’s when I start to think of homemade, nutritious bone broth and dig out my slow cooker.
What is bone broth?
Bone broth is simply the nutrient-rich liquid result of bones and connective tissues (chicken, beef, pork, lamb) simmered in water (with spices and vegetables) for many hours.
Why should you eat bone broth?
In addition to the comfort-food qualities, bone broth is a very nutritious and easily digested food.
- contains vitamins and minerals including calcium, magnesium, and phosphorus which promotes strong bones and teeth
- provides collagen which encourages stronger nails and shiny hair as well as skin elasticity
- collagen can also help with joint pain
- glutamine (amino acid) can help reduce inflammation and heal the gut
- supports your immune system
- helps relieve symptoms of the common cold (that’s why your grandmother would make you chicken soup when you were sick- she knew….)
- may help you sleep better, especially if you drink this broth in the evening
How do I make it?
Whenever I cook chicken, I keep the bones and store them in the freezer. Once I have enough (this depends on the size of the slow cooker or pot you’re going to use), I toss them in my slow cooker. I bought the largest one I could find (8 quarts) just to make bone broth.
The next thing you do is cover the bones with water and add a few tablespoons of vinegar (apple cider vinegar if you have it). This helps to pull the minerals from the bones so your broth contains more calcium, magnesium, and phosphorus. Add some chopped carrots, celery, onion, garlic, and fresh ginger. You can also include some bay leaves and peppercorns if you like.
Cover, turn your slow cooker on low and just let it go.
I like to let mine simmer for 24-48 hours. Feel free to scoop out a cup and give it a try. You don’t need to wait. Some people like to have a pot continuously simmering away, all year long. Then they simply take from it when they need some broth, and add more water, bones, and vegetables when available.
Don’t have a slow cooker?
If you don’t have a slow cooker, just use the largest covered pot you have. I don’t feel comfortable leaving a simmering pot on my stove when I’m not home, which is why I opt for the slow cooker.
If you own an Instant Pot pressure cooker, try making bone broth in there! Use low pressure for about 2 hours, and make sure you don’t add water past the MAX line.
Other bone broth tips
You can use bones from just about any animal to make
Once your broth is finished, simply strain it and discard the bones and veggies. Taste the broth and season with salt and pepper or other spices if you wish.
Store your bone broth in containers that easily fit in your freezer, such as wide mouth mason jars. You could also freeze broth in ice cube trays and then pop them out as you need it.
How to use bone broth
- for breakfast: heat and drink, or add a spoon of organic butter or an egg (whisked) to the heated broth
- as a soothing drink right before bed
- to potentially ward off a cold coming on: add ginger and/or garlic for a bigger immune system boost
- to make your
favourite soup - use in place of water to make cook rice or other grains
- as a soothing recovery drink if you’ve overindulged in not-so-healthy foods or alcohol: broth can help to replenish electrolytes and is gentle on your stomach
See also: Better Breakfast, and Ok So You Overindulged
You might also enjoy: 10 Health Benefits of Bone Broth Powder (Cognitune.com)