Monday, February 17, 2014

The Benefits of Bone Broth (recipe included!)

"Good broth will resurrect the dead" -South American proverb

I'm sure we all know that this is an exaggeration. However, it brings attention to the amazing benefits of bone broth!

Chicken soup is something that has been used for many many years to make you feel better when you're sick. But why does it make you feel better? Why is it that our bodies crave it when we're sick and needing extra nourishing? 

Here are a few reasons why bone broth does the trick and helps you heal:

It helps reduce mucus associated with a cold: Chicken is a meat. Meat, is protein. And protein is made up amino acids** An amino acid called cysteine can actually thin the mucus in the lungs, and makes it less sticky so it can be expelled more easily. If you're trying to combat mucus, try making bone broth and adding spices such as cayenne, or chilli flakes. The spices will trigger a sudden release of watery fluids in your mouth. throat and lungs. This will help to thin the respiratory mucus so it's easier to expel.

** Amino's are just building blocks of protein. They stick together in chains to form the stuff from which life is born. The amines get together to form peptides and polypeptide bonds, and it is from these bonds that proteins are made.

• Bone broth contains minerals that helps repair joints: "Stock contains minerals in a form that your body absorbs easily. Some of these minerals that are abundant in bone broth are calcium, magnesium. phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons--stuff like chondrotin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain" -Sally Fallon with the Weston A. Price Foundation 

Helps to heal and seal your gut: Constipation, allergies, candida, and many other things can cause the colon to become permeable (a.k.a leaky gut). This can be a root cause of unfavourable imbalances  in the body. Bone broth has naturally occurring gelatin (the gelatine in bone broth is a hydrophilic colloid). This means that it attracts and holds liquids, including digestive juices which supports proper digestion and healing of the intestines.

Promotes bone health: As mentioned above, bone broth contains minerals which helps support your bones and bone formation.

Want shiny hair and strong nails? Well thanks to the gelatin, you can if you consume bone broth!

Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory properties.

There are many more healthful benefits of bone broth, but I'll let you tell me on what benefits you have from bone broth!

Here's the recipe to make your own:

Ingredients:

1 cooked chicken carcass (include the bones, cartilage, skin, and giblets. I always roast a chicken, and use the scraps to make bone broth for soup!)
3 carrots
3 celery sticks
1 onion, quarted
5 garlic cloves
2 sprigs fresh rosemary
2 sprigs fresh thyme
3 bay leaves
1 bunch parsley
1 piece kombu
1 tbsp raw apple cider vinegar
filtered water
salt and pepper to taste

Directions:

Preheat oven to 350°

In a roasting pan, roast the chicken carcass until dark brown. Flip the bones half way through to ensure equal roasting. ** The amount of time it takes for the bones to roast will depend on what size the chicken carcass is. I only have small chickens so it only takes about 35 minutes for me. Keep checking on them to make sure they are not burnt.

Once the bones are roasted, take them out of the roast pan and place in large saucepan.

Add the rest of the ingredients and fill with water to about an inch from the top.

Bring to boil and let simmer for at least 3 hours. Keep in mind that the longer it simmers, the stronger the flavour will be and it will have more of a therapeutic effect!

Taste the broth and adjust to your liking by adding salt and pepper.

When the broth is ready, strain the ingredients to separate the veggies and bones from the broth. Should be around 8 cups of bone broth, give or take.

Pick through the bones and peel off any meat to use in soup if there is any.

Discard the veggies, kombu and herbs. (I usually eat the mushy carrots, onions and garlic but that's because I'm weird and LOVE veggies)

Store broth in fridge or freeze for later use.

Click here for my chicken soup recipe!






Disclaimer: I am not a doctor. I am an RHN-Holistic Nutritionist. The health information contained herein is to share my knowledge and recipes. Any information provided is not intended to treat or cure any disease, or to replace any discussions with a health care provider. You, the reader, are personally responsible for ensuring the safe application of anything described herein. Read the Scope of Practice, as well as the Code of Ethics of an RHN-Holistic Nutritionist.

I give credit to Dr. Mercola and his article on bone broth, Wisegeek for information on amino acids, and the information I have stored (somewhere) in my brain :) The recipe on Dr. Mercolas website is very similar to mine, however it is not copied (great minds think alike, so I must be smart like him!).


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