Homemade Bone Broth Recipe with Health and Beauty Benefits
While the bone broth train has apparently been full steam ahead for some time now, I am just now hopping on it and am enjoying it! For the past six weeks I've experimented with non-flavored collagen powder by adding it to my water, cranberry water or my morning cup of coffee. While it is claims to be great for our skin, bones, hair and joints, and I definitely want to stay proactive in feeling pain free so I can move freely through life, my main purpose for trying it vain. Now 40 years old, I've noticed that my skin isn't a taut and perky as it once was and my face often looks tired. I don't have a budget for botox and I want to stay as natural for as long as possible (with exception to the color on my hair that covers my gray, of course). I figured adding a scoop of collagen a day definitely couldn't hurt. Then, two weeks ago I was inspired by my good friend, iGnite member and holistic chiropractor, Ivana Nedic when she shared that she makes her own homemade bone broth which not only provides the best source of collagen, but like homemade chicken noodle soup, is excellent for the immune system. And, with a four and seven year old petri dish, I welcome any and all immune boosters for myself and them. (FYI- when you or your kiddos are sick, eating isn't as important as staying hydrated is, and when sick, sipping on bone broth is an excellent way to stay hydrated and support your immune system)
The main reason I have avoided making bone broth is the assumption that it was complicated and I would need to be near my stove for 24 plus hours while the bones boiled. However, Ivana informed me that it could be easily accomplished in a crock pot. Then, because I have an Instant Pot, I looked it up and sure enough, bone broth can be made in an Instant Pot, in a quick two hours.
So, last weekend I committed to making my first batch of bone broth and it was entirely simple! I have since made it twice, stored in my refrigerator, warmed up 8-12 ounces on my stove top each day and sip on it like a cup of hot tea (do not warm up in microwave). Honestly, it's quick, tasty and unlike store bought chicken broth, it is not salty at all. It's soothing and very good!
With only having consumed one week's worth of bone broth I haven't notice any significant changes, but I am healthy and feel great (though I felt good and healthy before). Given all of the proven benefits, my plan is to make a batch of homemade bone broth every weekend and drink one to two, 8-12 ounce warm cups every day. I'll keep you posted on my results, but until then, below are instructions on how I made mine, the amazing proven benefits by Dr. Axe of Food is Medicine, as well as the with recipe:
Two Ways I've Made My Bone Broth
1). Roast a whole organic chicken and de-meat the chicken and enjoy the meat throughout the week. Place the carcass of the chicken, along with a bag of organic frozen chicken feet from local health food store, carrots, celery, onion, 1 bay leaf, sea salt, pepper and filtered water in your Instant Pot. Set Instant Pot on manual for 120 minutes. After 120 minutes strain your bone broth and transfer it to mason jars. I also learned about the chicken feet also from Ivana. The chicken feet are obviously nothing but bones, as are the claws. I know, it sounds like a horror flick, but it makes for incredible and effective broth. (When roasting a chicken, rinse and pat dry your chicken, then rub olive oil, sea salt and pepper all over. Roast on 425 degrees for 75 minutes. I also like to roast veggies with it and you can roast alongside chicken and take out after 45 minutes)
2). Purchase frozen and organic chicken back, neck and feet. Place in Instant Pot with carrots, celery, onion, 1 bay leaf, sea salt pepper and fill/cover with filtered water. In Instant Pot, set on manual for 120 minutes.
Benefits of Homemade Bone Broth
1. Protects Joints
Bone broth is one of world’s best sources of natural collagen, the protein found in vertebrae animals — in their bones, skin, cartilage, ligaments, tendons and bone marrow. As we get older, our joints naturally experience wear and tear, and we become less flexible. As we age, cartilage diminishes as it gets attacked by antibodies (age-related degradation of joint cartilage). As bone broth simmers, collagen from the animal parts leaches into the broth and becomes readily absorbable to help restore cartilage.One of the most valuable components of bone broth stock is gelatin, which acts like a soft cushion between bones that helps them “glide” without friction. Gelatin also provides us with building blocks that are needed to form and maintain strong bones, helping take pressure off of aging joints and supporting heathy bone mineral density.Research done by the Department of Nutrition and Sports Nutrition for Athletics at Penn State University found that when athletes supplemented with collagen over the course of 24 weeks, the majority showed significant improvements in joint comfort and a decrease in factors that negatively impacted athletic performance.
2. Good for the Gut
Studies show that gelatin is beneficial for restoring strength of the gut lining and fighting food sensitivities (such as to wheat or dairy), helping with the growth of probiotics (good bacteria) in the gut, and supporting healthy inflammation levels in the digestive tract. A report published in the Journal of Clinical Gastroenterology found that gelatin effectively supports intestinal health and integrity. Bone broth stock is easily digested and soothing to the digestive system, unlike many other foods, which can be difficult to fully break down. After all, a food is really only useful if we have the means of absorbing its nutrients.Studies have found that in individuals with digestive imbalances, serum concentrations of collagen are decreased. Because the amino acids in collagen build the tissue that lines the colon and entire GI tract, supplementing with collagen can support healthy digestive function.
3. Maintains Healthy Skin
Collagen helps form elastin and other compounds within skin that are responsible for maintaining skin’s youthful tone, texture and appearance. Collagen integrity is accredited with helping reduce the visible signs of wrinkles, decreasing puffiness and fighting various other signs of aging. Many people report a decrease in cellulite when consuming foods and supplements containing collagen, since cellulite forms due to a lack of connective tissue, allowing skin to lose its firm tone.Double-blind, placebo-controlled studies investigating the age-defending properties of collagen have found that 2.5–5 grams of collagen hydrolysate (CH) used among women aged 35–55 once daily for eight weeks supports skin elasticity, skin moisture, transepidermal water loss (dryness) and skin roughness. At the end of only four weeks, those using collagen showed a statistically significant improvement in comparison to those using a placebo with regard to skin moisture and skin evaporation, plus noticeable decreases in signs of accelerated aging, all with little to no side effects.
4. Supports Immune System Function
One of the most remarkable things about bone broth is its gut-supportive benefits, which as described above actually have a holistic effect on the body and support healthy immune system function. Leaky gut occurs when undigested particles from foods seep through tiny openings in the weakened intestinal lining and enter the bloodstream, where the immune system detects them and becomes hyperactive. This increases inflammation and leads to dysfunctions all over, as the immune system releases high levels of antibodies that cause an autoimmune-like response and attack healthy tissue. Bone broth is one of the most beneficial foods to consume to restore gut health and therefore support immune system function and healthy inflammation response. Collagen/gelatin and the amino acids proline, glutamine and arginine help seal these openings in the gut lining and support gut integrity. Traditionally made bone broths are believed to support healthy inflammatory response and normal immune system function. Bone broth can even promote healthy sleep, boost energy during the day and support a healthy mood.
5. Boosts Detoxification
Today in the Western world, the average person is exposed to an array of environmental toxins, pesticides, artificial ingredients and chemicals of all sorts. While the human body has its own means of detoxifying itself from heavy metals and other toxic exposures, it often has a hard time keeping up when flooded with an overwhelming amount of chemicals. Bone broth is considered a powerful detoxification agent since it helps the digestive system expel waste and promotes the liver’s ability to remove toxins, helps maintain tissue integrity, and improves the body’s use of antioxidants.Bone broth stock contains potassium and glycine, which support both cellular and liver detoxification. Some of the ways in which bone broth boosts detoxification is by supplying sulfur (especially when you add veggies, garlic and herbs to your broth) and glutathione, which is a phase II detoxification agent that lowers oxidative stress.Stanford University’s Medicine Preventative Research Center has found that glutathione helps with elimination of fat-soluble compounds, especially heavy metals like mercury and lead. It also helps with the absorption of various nutrients, the use of antioxidants and with liver-cleansing functions. Bone broth also increases intake of essential minerals, which act like chelators to remove toxins by stopping heavy metals from attaching to mineral receptor sites.
6. Aids the Metabolism and Promotes Anabolism
Bone broth is a great way to obtain more glutathione, which studies show plays important roles in antioxidant defense, nutrient metabolism and regulation of cellular events. A 2004 study published in the Journal of Nutrition states that glutathione’s roles and benefits include regulating gene expressions, DNA and protein synthesis, cell proliferation and apoptosis, signal transduction, cytokine production, and immune responses. Amino acids found in bone broth stock have numerous metabolic roles, including building and repairing muscle tissue, supporting bone mineral density, boosting nutrient absorption and synthesis, and maintaining muscle and connective tissue health. Glycine found within collagen helps form muscle tissue by converting glucose into useable energy, plus it slows cartilage, tissue and muscle loss associated with aging by improving the body’s use of antioxidants. Studies have revealed that glycine protects skeletal muscle loss and stops the expression of genes associated with age-related muscle protein breakdown. Glutamine is another amino acid that’s important for a healthy metabolism, since it helps us maintain energy by sending nutrients, including nitrogen, to our cells. Arginine also has the role of breaking down nitric oxide that helps improve circulation and sends blood and nutrients to cells throughout the body, improving muscle and tissue integrity and promoting normal wound healing.
1 organic carcass of chicken, bag of organic chicken feet, chicken back, chicken neck, beef femur bone
4 large carrots
4 celery sticks
1 bay leaf
1 TBSP Apple Cider Vinegar
2-3 shakes of sea salt and pepper
8-10 cups of filtered water
optional: garlic and other desired spices
Place bones, carrots, celery, onion, bay leaf, apple cider vinegar, sea salt and pepper in Instant Pot
Fill Instant Pot with filtered water- Enough to cover bones and veggies
Set Instant Pot on manual for120 minutes
When Instant Pot is finished, carefully strain your bone broth and transfer it into mason jars. Store in refrigerator and when ready to drink, warm up 8-12 ounces over stove top (no in microwave), sip and enjoy!
Important Nugget: You can reuse your cooked bones. After completing your first batch, put your back in your Instant Pot with new veggies and filtered water and make another batch with your same bones.
cabbage and leeks and let simmer for another 20 minutes. Add the parsley a few at the very end. Add salt and pepper to taste. Serve with a spoonful of sour cream (optional) and freshly chopped dill.