How to drink bone broth

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The results of my weekend making a batch of beef and a batch of chicken broth

There has been a lot of talk about bone broth recently…

But what is it for and why?

Bone broth made from grass-fed beef or free range healthy chickens is one of the most healing, nutrient dense foods you can put in your body.  As the stock or broth is cooked for a long time over a low heat it has time for all the vitamins and minerals to be released from the meat, bones and vegetables while cooking. Due to this long slow cooking it also makes the nutrients easy to be absorbed into the body with the least amount of effort on the digestive system. This is especially good for the sick or the elderly when you are not feeling like or able to eat much. It’s also the foundation of health for the rest of us.

It’s paleo so it must be good, right?

If you cook your beef broth for 24 hours, you will end up with  a thick gelatinous jelly once cooled. This is exactly what we want! The gelatin from the bones is soothing and healing to the gut. It is a building block for your cells, and will help the body regenerate and heal. It’s a big part of a paleo diet, and the basis for the GAPS gut healing protocol. It can also help heal a leaky gut and improve the life of people with food intolerance and digestive issues.

How long does it last?

Broth lasts for 3 – 4 days in the fridge and up to a year in the freezer. I get  a jar out of the freezer the night before so it can defrost, then heat it up in the morning. I fill up a thermos with the heated 375 ml jar of broth which I top up with boiling water and take to work. Make sure you reheat your broth so it’s steaming hot before drinking.

How much do I drink?

The best way is to have approx 150 ml undiluted before each meal. Bone broth’s also introduce pre and probiotic’s to the body and help to regulate the gut flora. Drink before a meal and you are setting your digestion up for success. The enzymes you need for digestion will start to be produced and the both broth will start to work its magic.

When you make a very well reduced thick broth that is very strong you can dilute this a bit with hot water. I have a cup every morning instead of coffee or tea. In fact I call it beef tea 🙂

Some people are using just a spoon or two of the beef gelatin in hot water, but if you do this you are not really getting much of the good stuff. Fine if you are generally healthy, but if you are sick, or have immune or gut issues this may not be a healing amount. If you prefer it diluted start with about 100 to 150 ml undiluted broth and then top with as much hot water as you like.

Other uses

Add a few spoonfuls to any stew, curry or soup you make to up the nutrients. Freeze in ice-cube trays so you have small amounts to make gravy. Any savory recipe which calls for water, could be replaced with stock for more flavour and nutrients. Use it to cook your quinoa in!

The best ingredients

When you make your broth, look for the best quality meat and bones you can afford. Grass fed, free range, hormone, steroid and antibiotic free is best if you can find and afford it. Nb: Don’t use the chicken feet. Yes they are a great source of gelatin. But the feet get washed in a LOT of chemicals due to the amount of poop the chicken produce. Stick to necks, wings and carcasses (and gizzards if you can get them).

If you need to buy lesser quality meat and bones due to budget or availability. Cool your broth in the fridge after straining and remove the fat. Most of the “bad stuff” is present in the animal fat. e.g. Grass-fed beef has a lot of omega 3 in its fat, conventional grain fed beef has a lot of omega 6 (inflammatory).

Are you making and drinking bone broths?

My recipe for chicken broth is here, and the beef recipe will be up in a couple of days. The recipes are simple and you can add many different vegetables, herbs and spices to add extra flavour and healing. You can find some more good detailed info on the nutrients found in broth in the Whole 9 FAQ. Weston A Price are the grandmothers of the broth movement, they have lots of wonderful detailed info on broth online and in ‘s book — nourishing traditions.

 

If you would like more regular tips and recipes, get your free ebook or join the Wellness explorers on facebook 🙂

4 thoughts

  1. Searching for info : My grandson (age 1) has FPIES. A disorder where almost all food has a reaction in his system as the food breakdowns. One of the “foods” that looks promising is bone broths. Questions: can you use other bones besides beef, chicken or fish? As in pork, rabbit or lamb? Once bone broth is made, do you dilute it when drinking? Some sites recommend vinegar to bring out minerals, but we need this in the purest form… due to gut issues and reactions, is vinegar necessary? We raise our own hogs and chickens, we know what they eat and whether they have had anything injected in them.
    If you could check out FPIES and give any recommendations, it would be greatly appreciated. There are 2 sites we follow on Facebook- FPIES (food protien induced enterocolitis syndrome) support and Sarahs FPIES clubhouse, there are many parents faced with struggles of good nutrition for their children.
    Thank you for your time. …

    Liked by 1 person

    1. Hi Nancy Fitzjarrald, Thanks for your comment, and your patience in my slow response. I’ve been doing a bit of reading on FPIES. I hadn’t heard about it before, so I needed to find out more. Thanks for letting me know about it. It looks like a difficult mix of food allergies and intolerance to manage.

      I agree that Bone broth could be a very good food to trial. I would do as you said and keep the ingredients simple. You can use any bones, however lamb is very fatty and strong flavored. If you use any meat make sure it is fully free range and find out what it has been eating. You need to get the best quality meat possible. If your bones come from an animal that has been fed a lot of antibiotics or other drugs you wont get much benefit. Chicken broth would be a good start as it is light and easy to make. Start with a very simple base of just the bones without vinegar and if you think your grandson can tolerate some of the vegetables use some carrots or leeks. Just cook for 4 to 6 hours for the first batch and see how well it is tolerated. Then try a longer cooked 12 hour batch. The broth will still give nutrition without the vinegar. Please make sure you have consulted with your doctor before making any major dietary changes.

      Babys are born with a gut that is still developing and takes time to become able to digest all foods. Your grandson’s gut may be “leaky” and/or may not have the optimum mix of gut bacteria. If you have not done so already, you could also look into testing the gut microflora and introducing probiotics – This should only be done under medical supervision.

      Also check out Sally Fallons book, Nourishing Traditions. It has recipes for infants as an alternative to formula for children who can’t drink milk or breast milk.

      Best of Luck. Please let me know if you try it and how well he goes with the broth.

      L
      xxx

      Like

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