When I started drinking bone broth regularly, my arthritis disappeared. I had fewer muscle cramps, my acne cleared, and best of all I was no longer subjected to the painful period I’d been calling “The Hour” after eating.
Intestinal disease left my intestines so raw that I would moan and roll for about an hour after every meal, feeling the food make its way through my peristalsis-challenged loops of gut.
Daily bone broth changed that in 3 weeks.
In her book Nourishing Broth: An Old-Fashioned Remedy for the Modern World, Sally Fallon Morell writes about the benefits of bone broth and the science behind its long-time use as a health remedy. Bone broth contains collagen, cartilage, and marrow, as well as key amino acids like glycine and glutamate. It’s incredibly soothing and so easily absorbed by the body that most of it is digested in the upper portion of the small intestine. That’s a good thing for those of us with damaged intestinal tracts.
Many people have asked me for my bone recipe, and that’s tricky because every pot of bone broth is different.
In general you want to use good quality organic, grass-fed beef, lamb, or bison bones, organic, pastured pork bones, or organic, free-range chicken or duck carcasses. You should only use filtered water — you don’t want chloramine or fluoride in your bone broth.
Use a mixture of soup bones and marrow bones in your beef or bison stock (I don’t like the taste of lamb. So, I’ve never made lamb stock), with perhaps an organic pork bone or foot thrown in for a higher gelatin content. If making chicken stock, add an organic chicken foot to your leftover chicken carcasses (or a whole chicken). I freeze the organs and necks from the chickens I roast and add them to the pot. You can add additional necks if desired.
I make my best bone broth in a slow cooker. After filling my crockpot with bones and parts, I add a couple onions, a carrot, some leeks if I have them, a few cloves of garlic, parsley, thyme, and a bay leaf. Feel free to use whatever vegetables you have on hand, but avoid those greens and vegetables with strong flavors like mustard greens, collard greens, or asparagus. I also throw in a small handfull of salt, a few peppercorns, and 1/2 cup of apple cider vinegar to help pull the minerals from the bones.
How long you cook your bone broth depends on your glutamate sensitvity and how accustomed you are to drinking it. Some people are especially sensitive to the free glutamate in broth, and they may react to it like MSG. Most people, however, do not. If you do have a sensitivy to glutamate or if you can’t stomach the flavor of strong broths, no worries. Cook your beef broth in a slow cooker on high for about 8 hours. Cook your chicken and duck broth for about 4-6 hours (4 for a fresh carcass, 6 for a frozen carcass) on high.
After you’ve been drinking bone broth for a while, your glutamate tolerance may improve and you can increase the length of your cooking time to extract more gelatin and minerals. I cook my chicken and duck broth in a slow cooker on high for 4 hours, then I cook it on low for another 8-12. I cook my beef broth on high for 8 hours, and then I drop it to low for up to 24 hours.
After you’ve brewed your broth, let it cool almost completely, then strain out the bones and vegetables, and knock out the marrow from the bones into the drained stock. For those batches that are especially rich, I like to blend the broth after straining it, to emulsify it.
If you are using plastic containers to store your broth, ensure they are BPA free. Most of the broth you make should be stored in the freezer. I store only three days worth (at most) in the frdge. I recommend you use several small container rather than a few big ones. Small containers take less time to thaw. Place them in water and within minutes, you’ll be able to pop them out of their containers and into a sauce pan for reheating.
I make vegetable soups with my bone broth every day, and I often drink a cup of it straight as well.
Watch how easy it is to make a delicious soup with only two vegetables and some bone broth.
I added a few shakes of Braggs Nutritional yeast after cooking (before blending) and had the best Broccoli “Cheese” Soup I’ve ever had.
Low-Glutamate Beef Broth
Fill your crockpot with a mixture of grass-fed soup shanks, marrow bones, and an organic pig or beef foot, or a beef tongue. Add vegetables (traditionally whatever is on hand, including wilted greens. Do not add asparagus or mustard greens to soup stock. Adding strong greens like collards will flavor the stock, so some people prefer to leave these out as well.) Add 2 tbsp salt, a few peppercorns (omit if your belly is to tender), and 1/2 cup apple cider vinegar.
Fill the crockpot with filtered water.
Cook on high for 6-8 hours. Knock the marrow from the bones into the broth. Discard veggies. Remove bones and save for a second cooking, same method. Take the broth you saved, with the marrow, and blend it up to emulse.
Concentrated Beef Broth
Same method, cook on high for 8-12 hours, then cook on low for 6-12 hours.
Low-Glutamate Chicken Broth
Pack a crockpot full of organic, free-range chicken and or duck carcasses (or a whole chicken), chicken organs (including hearts, livers, and gizzards), chicken necks or duck necks, and chicken or duck feet. Add veggies, 1/2 cup apple cider vinegar, a few peppercorns if desired, and 1 tbsp salt.
Fill the crockpot with filtered water and cook on high for 4-6 hours.
Concentrated Chicken Broth
Same method, but cook on high for 4 hours, then low for 6- hours. You don’t have to blend the broth you strain from the chicken.