Bone Broth: For All Seasons

by Buy Ranch Direct
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By now you are probably familiar with bone broth, which has been consumed around the world for thousands of years.  This traditional food offers collagen, amino acids, trace minerals and numerous health benefits. It is important to remember bone broth is not just for the winter months but should be consumed all year long! Even in the heat of summer we have you covered with tips and tricks to keep you sipping on all those health benefits. 

Bone broth is one of the most nutrient-dense foods for healing the digestive system and is one of the best natural sources of collagen. Collagen is the most abundant protein in the body and can be found in bones, skin, muscles, eyes, nails, hair, tendons and ligaments. Within collagen are other special nutrients including amino acids like proline and glycine, along with gelatin, which may help promote probiotic balance, muscle recovery and improve sleep. 

Bone broth is made from animal parts including bones, marrow, skin, feet, tendons and ligaments. The broth is slowly simmered over several days, normally with veggies, an acid (optional), fresh herbs and additional animal parts, which allows all the ingredients to release their stored nutrients in forms the body can easily absorb. 

Poultry bones should simmer for at least 8 hours, or 12 hours for beef bones; less than that will likely not draw substantial amounts of nutrients or gelatin out. However, to get the maximum health benefits poultry bones can cook for 24 to 48 hours, while beef bones can cook 48 to 72 hours or until bones are soft. A good rule to follow – the larger the bones, the longer you’ll want to cook them! The longer it cooks, the better it tastes and the more nutritious it becomes. 

Potential benefits from bone broth:

  • Stronger immunity against common illnesses or allergies.
  • Reduced symptoms related to digestive issues (leaky gut, IBS or IBD), bloating, constipation and acid reflux.
  • Improvement in sleep and memory.
  • Stronger bones, joints, ligaments and tendons.
  • Cumulative anti-aging effects makes your skin glow thanks to the collagen and key vitamins and minerals such as, calcium, phosphorous, magnesium and potassium. 

 

Breaking Down Bone Broth 

What kinds of bones are used for broth?

You can use bones from any type of animal – beef, bison, chicken, yak or pork. Make sure to get a variety of bones such as, our popular beef 5lb. mixed bones (neck, knuckle and marrow) or for chicken, use a combinations of frames, necks and feet. Larger bones including beef knuckles or chicken feet contain more cartilage; These collagen heavy bones make a broth that will become jiggly at room temperature. 

What can you do with broth?

You can drink broth right out of a mug. In fact, a warm cup of broth first thing in the morning will help jumpstart your digestive system. Or use it as a cooking liquid for grains or legumes or as a base for sauces and soups. 

How to store bone broth?

For a quick addition to any recipe, freeze some in an ice cube tray. Larger amounts can be stored in glass mason jars, but make sure the broth is fully cooled before transferring to glass! Also, leave enough space in the jar, ~1 inch, for the frozen broth to expand otherwise it can break. 

Why add vinegar to broth? (Optional)

Adding an acid (like lemon juice or ACV) may help pull the minerals from the bones as it slowly simmers. Use a mild-flavor so it won’t over power the final flavor. 

Should you roast bones first?

Roasting bones browns and caramelizes them, which means more flavor. You can skip this step if you like but we always roast our bones!

Lets Get Cooking!

It doesn’t matter if it’s Winter or Summer below are three cooking techniques to make bone broth from the comfort of home. 

 

Basic Bone Broth Recipe

 

Danielle Stadelman, RDN contributed this week's content.  

Danielle graduated Magna Cum Laude from Long Beach State University with a Bachelor's Degree in Dietetics & Food Administration with an emphasis on Food & Nutrition.  She currently works as a Corporate Wellness Dietitian for Guckenheimer, a food service provider to many corporate companies in the Greater Los Angeles area.  She is also a wellness and nutrition content writer for several online platforms while pursuing her certification in Integrative & Functional Nutrition. She is passionate about educating clients and corporations on the importance of eating real, whole foods for better health and performance. 

 
Follow @daniellesnutrition on Instagram for more tips on nutrition and wellness.

 

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