Washington Wellness Center


Amazing Bone Broth

Amazing Bone Broth: By Tara AhQuin For Dr. Taylor Krick

You've heard the old adage "Chicken soup heals the soul". There's actually a considerable amount of truth to this old saying! Most of us haven't even given much thought as to why it was true. Little did we know, the "Chicken Soup" that was spoken about was “Bone Broth”, which, in the present day we are again rediscovering. These old adages came from the era our great-great-grandmothers were raised in. They learned from their mothers, as small children, how to cook one of the main staple meals- chicken soup! I say chicken soup only because, back in that time, chicken was the most affordable cut of meat. Few were even able to afford that. They had much appreciation for what little they had. Since vegetables and animals were their primary source of nutrition, they practiced the method of extracting and demineralizing nutrients through gentle cooking. Therefore, they made it a regular practice to use every part of the vegetable and every piece of an animal. Including the parts of the animal we wouldn’t dream of using. In other words, they had a no-waste mentality and understood the benefits and nutrients that were contained within these foods. Many families kept a pot of broth continually simmering on the hearth at all times. This provided a nourishing base for many meals and it was also a way to keep the broth fresh since this was before the invention of refrigerators. They made broths and stocks to stretch meals. Preparing nutritious soups and stews was the most efficient way to feed a family in that time. This was the context and time frame from whence that familiar adage was taken from.

The practice of making stocks and broths from all varieties of animal parts has been used for centuries. This method of boiling, simmering, demineralizing, and extracting every bit of nourishment as possible, was passed on since ancient times, through all cultures of people from generation to generation.

As the Bible says “there's absolutely nothing new under the sun, what has been will be again.” (Ecc.1:9-10) It's so true! There really is nothing new that we are learning today that wasn't already known long ago by our ancient ancestors, especially when concerning the application of strategies and tools straight out of creation to assist the body in healing. Modern culture is finally catching up to what traditional cultures have known for years… that broth is an inexpensive and versatile source full of nutrients and medicinal properties!

Bone broth may quite possibly be one of the oldest meals on record. Hippocrates was known to extol its value and importance with gut healing. As he once said " Let Food be your Medicine and Medicine be your Food".

The Incredible Health Benefits of Bone Broth 

Besides the exquisite flavor that bone broth imparts into any savory dish, it also;

  • Has an abundance of minerals

  • Fortifies the immune system

  • Enhances digestion

  • Aids in healing and sealing the gut

  • Is a great source of essential amino acids

  • Nourishes all body parts related to collagen. This means joints, tendons, ligaments, skin, mucus membranes, and bone

Additional benefits of bone broth include the following:

  1. Reduces joint pain and inflammation: Courtesy of chondroitin sulfate, glucosamine, and other      compounds extracted from the boiled down cartilage and collagen.

  2. Inhibits infection: Has medicinal properties to prevent cold and flu viruses from forming.

  3. Boosts Immune System: Recent studies on cartilage, which is found abundantly in homemade broth, show it supports the immune system in a variety of ways.

  4. Combats inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effect on the body.

  5. Promotes strong, healthy bones: Contains surprisingly low amounts of calcium, magnesium and other trace minerals, but "it plays an important role in healthy bone formation because of its abundant collagen. Collagen fibrils provide the latticework for mineral deposition and are the keys to the building of strong and flexible bones." –Donna Gates

  6. Helps with Hair, Nail,Wrinkles, Stretch Marks, and Cellulite: Contains collagen to make your skin supple and radiant. This delicious, mineral-rich broth can be used to make soup to support smooth, strong skin and reduce cellulite.

Drinking bone broth makes skin supple. Cellulite is not a result of carrying excess fat. Haven’t you ever seen a thin person with cellulite? It’s common! Most people are taught to choose skinless and boneless cuts of meat and to fear animal fats. This is why even those who are slender will not be able to shake cellulite until they change their diet.

  • Cellulite comes from a lack of connective tissue.

  • The smoothness of skin is from an abundance of connective tissue.

  • Collagen-rich bone broth will supply your skin with the tools that it needs to support itself.

  • Adding feet, animal joints, and knuckles to a bone broth will increase the amount

of collagen available.

Not sure what kind of bones to use? 

Any kind will do. You can even use an assortment of different animals. Just make sure that all bones are sourced from animals that are organic and grass-fed or pastured and free-range. Remember, everything that the animal ate, how it lived, and where it lived all factor into the health benefits of your broth!

You can purchase bones ready to cook, or you can collect bones from meals and store them in your freezer until you have enough to build a good stock. Remember to only use bones and feet from animals that are grass-fed/finished or free range.

Make sure the bones, especially large bones, are cut into small pieces. This reduces cooking time and allows more material to become a part of the broth.

Basic Bone Broth Recipe

Cooking Suggestions-

  • Preheat oven to 400 degrees. Arrange bones on baking pan to roast for 30-45 mins.

  • Place bones into a crock pot or large stock pot and fill with filtered water just till bones are covered’

  • Add two-three tablespoon of Bragg Organic Raw Apple Cider Vinegar, 32 Ounce - 1 Pack" target="_blank">organic apple cider vinegar with "Mother" to water prior to cooking. Acid is necessary component in order to extract important nutrients and minerals from the bones.

  • At this time add a good amount of sea salt (The Spice Lab's - ( Food Grade ) Himalayan Crystal Salt - Dark Pink - (Coarse) - 1 Kilo 2.23 Lbs" target="_blank">Himalayan pink, Celtic Sea Salt, Fine Ground, 16 Ounce" target="_blank">Celtic, or Real Salt Sea Salt - Pouch, 26-Ounce" target="_blank">Real Salt). Optional Add-ins: fresh or dried herbs, free range egg shells (calcium), seaweeds (dried wakame, kombu, dulse, nori (mineral and iodine) also added collagen and gelatin can be added (Brands such as Great Lakes Gelatin, Collagen Hydrolysate (Beef Kosher) 16-Ounce" target="_blank">Great Lakes or Vital Proteins Pasture-Raised, Grass-Fed Collagen Peptides, (20 oz)" target="_blank">Vital Proteins are reliable sources use only from grass fed cows)

  • Heat slowly. Bring to a boil and then reduce heat to low to simmer for at least 6 hours. Remove scum as it arises.

  • Cook long and slow. Chicken bones can cook for 12-48 hours, if you have a good amount of bones. Beef bones can cook for 12-72 hours. A long and slow cook time is necessary in order to fully extract the nutrients in and around bone.

  • After cooking for 12-24 hours you have the option of removing meat, marrow, and fat pieces from bones. That can be used in broth, soups, or in other dishes. Place bones back in pot or crockpot and continue cooking bone broth for the duration of time.

  • When broth is finished cooking, remove bones and other additions. Strain broth out with strainer and then pour into glass quart size Mason jars, to cool. Tip: In some cases, it is possible to reuse some bones for next batch especially in the case of the larger beef bones. If the bones haven’t been completely demineralized to the point of becoming brittle and crumbly. Add them to your new bones when making a new batch of broth.

  • There will be a layer of fat that will harden on top of each jar. You have the option to use this layer of fat to flavor up your broths, soups, stews, and gravies. Also can be removed and used for other recipes, sautéing vegetables, frying eggs or omelets, sautéing meats etc. Use to cook with, like you would with any other type of healthy oil or fat. Note: This layer of fat is extremely beneficial in healing and sealing the gut. A great source of EFAS, vitally important nutrient for brain and heart health.

  • Important note: If broth will not be used within a week or so, freeze broth in Ball Regular Mouth Quart Jars with Lids and Bands, Set of 12" target="_blank">quart size Mason jars. When freezing broth in glass jars, only fill 3/4 of the jar to leave room for expansion. Otherwise the jar will crack and explode.

Sip on the broth or use as the base in a nutrient-dense soup, stew, chili, steamed vegetables, steaming ancient soaked grains etc. Use bone broth to perform a nutrient dense healing liquid fast, an incredible ancient medicinal strategy (we will discuss this in a future blog post).

Sources: Article- "Heal your guts and lose cellulite" Donna Gates-Body Ecology Diet