Gut Healing Bone Broth
Next to breast milk, grass-fed bone broth is one of the most healing and immune-boosting foods for humans. Making bone broth at home is so easy, especially if you have an instantpot (or pressure cooker) and is a great way to use the whole animal instead of just eating the meat. Next time your kids are sick, whip up this recipe or head over to Two Rivers Meats for some high-quality nutrient-dense broth.
Benefits of Bone Broth:
Promotes gut & digestive health
Decreases inflammation at the gut lining to help heal leaky gut symptoms
Provides collagen, which promotes bone, joint, skin, hair and nail health
Rich in highly bioavailable minerals like calcium, magnesium, potassium, phosphorus, iron, zinc, selenium etc, that are excellent for maintaining good bone and tooth health
Rich in vitamins like vitamin A, vitamin K2 and Omega 3’s
Contains nutrients from connective tissues like glucosamine that support joint health
Promotes healthy bowel movements
Helps promote muscle recovery
The amino acid glycine found in bone broth has been shown to improve sleep and increase longevity, helping you live longer
Glycine also promotes the production of glutathione, which is the body’s master cellular antioxidant
In your slow cooker or instant pot, combine:
6 Pounds of organic grass-fed chicken or Beef bones (or both) – any combination of back, neck, shins, feet, or whole chicken bones (cooked)
1 Large yellow onion quartered
3 Celery stalks
3 Carrots
2 Tbsp Apple cider or white vinegar
1 Tbsp Fresh garlic
1 Tbsp Paprika
1 Tbsp each Pink salt & Pepper
Fill to top with water (about 4L)
Servings: 4L | Prep Time: 20 mins | Equipment: slow cooker/instant pot, glass storing jars
Directions:
If the bones are not yet cooked, add them to a pot and boil them for about 20 minutes, then rinse and place them in a slow cooker.
Add the rest of the ingredients and place the slow cooker on high for 5-10 hrs, low for 10-24hrs, or in an instant pot pressure cooker for 2hrs. In my experience, the longer it cooks, the better tasting and more nutritious it is.
Once cooked, strain out all of the ingredients and place in large 1L glass jars. The broth will last about 1 week in the fridge and 3 months in the freezer (make sure you leave extra room for expansion if freezing in glass jars so they won’t break)
I also like to freeze some in large square ice cube trays to enjoy a single cup of broth for immune support, after a workout for the muscle recovery benefits, or before bed for the sleep enhancement benefits.
Bone broth is an excellent and highly bioavailable source of protein, magnesium, collagen, glycine, calcium, iron, glucosamine, hyaluronic acid and electrolytes such as potassium and phosphorus.
I like to add extra paprika, garlic salt, fresh or ground ginger, and pink salt to my glass of broth if drinking as a beverage to add some extra flavour.
Do not skim off the solid that forms on the top of the broth after it cools. This is gelatin, collagen and healthy fats, aka, all the good stuff!
*Note: Do not place hot broth into plastic containers. Plastic leaches toxic chemicals when it is warmed, which are endocrine and hormone disruptors. I save glass jars from tomato sauce/pickles etc. and reuse them for these purposes.
