How to Make Your Own Bone Broth

Bone Broth has been everywhere in 2018, and I am shook with how much money people are willing to spend on it. Not only that, but I’ve actually been surprised by how much it’s been promoted in the media recently, considering we’ve been drinking bone broth for a very long time. Most people promoting it probably don’t realize that it was probably already a base for many of the foods they were consuming.

What is Bone Broth?

Bone broth is essentially cooked down animal bones and connective tissue. Bones are cooked in water for several hours in which collagen, protein, fat, and antioxidants from the bones is extracted creating a gelatin-like substance when cool. Although bone broth has been marketed as a “superfood” with “tons of health benefits”, it’s essentially nothing more than a soup base finally being praised rather than shamed for it’s nutrient composition.

Harsh. I know, but you know I pride myself on being fully transparent. The reason why I describe bone broth in those terms is because although it has beneficial properties, that doesn’t mean it’s the magic bullet that everyone treats it as. No food or supplement is a magic bullet. Plus, many of it’s beneficial properties are also found in meat!

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Is Bone Broth Healthy?

As with anything, in moderation. Bone broth is primarily recognized for having collagen, a protein peptide that has been found in recent research to help upregulate bone healing (1). Many studies have also suggested that collagen can help improve elasticity and moisture of aged skin. (2, 3) However, it’s important to note that most promising research of collagen benefits have involved oral collagen supplements rather than food.

What Can I use Bone Broth For?

So much. Some people like to drink it straight, but with any stock I love to use it as a base in my cooking to add flavor. Bone broth can be used a soup base, cooked into rice, added to mashed potatoes, a base for a sauce, or really it can be used for anything savory that requires liquid!

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How to make Bone Broth

Ingredients:

-Bones. (or was that too obvious? :] )

-Water.

Many people recommend using a variety of bones to create a balanced flavor profile. Some types with more marrow may create a harsher taste. In addition, many people also add vegetable trimmings such as onions, celery, carrots, mushrooms, and herbs. You can totally do that, but for all my rookies out there, I’m going to keep it simple.

Where do you buy bones?

 

With your meat silly! Whenever I buy cuts of meat, I’ll cut the bones off of the meat and throw it in a freezer bag until I have enough to make broth.

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Directions:

1. Pre-heat your oven to 450 F. On a baking sheet, lay out your cleaned bones and roast for 20 minutes.

2. Add bones to stock pot and fill with water until bones are submerged by about 4 inches. Cook for at least 16 hours. Yes, 16. If you don’t have the ability to cook it straight, I’d recommend cooking it for a 8 hour blocks, as long as you’re properly cooling it in between.

3. While broth is cooking, skim the fat off the top every so often. If bones become exposed, continue to add water to the pot.

4. When the broth is done, remove whatever is leftover of the bones, transfer broth to another container, and let cool. At room temperature, the broth should be gelatinous.

That’s it! Making bone broth is that easy! Which is why I think everyone should start making it. So many bones from meat get thrown out in the garbage, when we can really just use them for broth at home!

 
 

 

Sources:

1. “Ask the Expert: Collagen Peptides for Bones and Joints – Today’s Dietitian Magazine.” Today’s Dietitian, www.todaysdietitian.com/newarchives/1117p10.shtml.

2. Sato, Kenji. “The Presence of Food-Derived Collagen Peptides in Human Body-Structure and Biological Activity.” Food & Function, vol. 8, no. 12, 2017, pp. 4325–4330., doi:10.1039/c7fo01275f.

3.  Yazaki, Misato, et al. “Oral Ingestion of Collagen Hydrolysate Leads to the Transportation of Highly Concentrated Gly-Pro-Hyp and Its Hydrolyzed Form of Pro-Hyp into the Bloodstream and Skin.” Journal of Agricultural and Food Chemistry, vol. 65, no. 11, Aug. 2017, pp. 2315–2322., doi:10.1021/acs.jafc.6b05679.

Author: Stephanie

As a Registered Dietitian-Nutritionist, I'm on a mission to help you enjoy eating a balanced diet by cooking with #thatcertaintouch .

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