Bone broth isn't just a trendy health craze — it's a nutrient-packed elixir steeped in centuries-old traditions. Explore its origins and unique health benefits below, what makes it different from traditional broths, how to make it yourself with a simple recipe, and more.
What is bone broth?
Fun fact: bone broth has actually been in use for millenia, with some estimates at 2,500 years! While its precise origins are difficult to pinpoint, it was used in Asian medicine to support health and healing. Known as tonic broth, it was considered a ‘warming’ food to support the body's energy. Since then, bone broth has been used for medicinal and culinary purposes throughout the world.
More recently, there’s been a growing interest in bone broth, and for good reason! Experts believe it can work wonders for skin, joints, digestive, and overall well-being due to its natural abundance of collagen and nutrients.
What’s the difference between bone broth and regular broth?
While both are made from simmering animal bones, there are some important differences between the two:
Bone broth
- Bones are simmered for 12 hours minimum, and up to 24+ hours.
- The extended cooking time allows for collagen, gelatin, and minerals to be extracted from the bones, which produces a nutrient-dense broth.
- Collagen, gelatin, amino acids, and minerals like calcium, magnesium, and phosphorus help reduce inflammation and support gut health, joint health, and skin, hair and nails health.
- Tends to have a richer, more intense flavor and a thicker texture due to the extended cooking time and the high collagen and gelatin content.
- When chilled, bone broth will gel or solidify due to the high amount of gelatin (this is a good thing!).
Regular broths
- Bones are simmered for a short period, typically 1-2 hours.
- The shorter simmering time results in a lower amount of collagen, gelatin, and minerals available in the final product.
- Has a light, clear consistency, thin texture, and mild flavor.
- Typically stays in liquid form when chilled due to lower gelatin content.
Why is collagen important?
Collagen is a type of protein that accounts for approximately 30% of all the protein in our bodies.You can think of collagen as the glue that holds our bodies together, a critical ingredient in our overall health and wellbeing.
Bone broth collagen contains all the essential amino acids that our bodies need to function, playing a key role in everything from the hydration and elasticity of our skin, to blood cell, muscle and tissue formation, to gastrointestinal tract development and regulating our immune systems.
Boning up on health benefits
It’s no surprise that due to the many benefits of bone broth, it is now a go-to for people looking to improve or maintain their health, including:
- Enhanced immunity
- Gut health
- Joint and connective tissue health
- Healthy skin, hair & nails
- Decreasing inflammation
- Weight loss management
- Detoxification
Bone broth as part of a healthy lifestyle
Wondering how much bone broth you should consume? Most experts suggest at least one cup per day, but that may need to be adjusted depending on your individual circumstances. Here are three simple and convenient ways to reap the benefits of bone broth on a daily basis:
- Drink it on its own, as a hot drink. Some people enjoy it just the way it is, and others prefer to add their favorite herbs and spices.
- Use it as an ingredient in soups, stews, and sauces, in place of water or regular stocks or broths.
- Use it to cook veggies and grains like rice or quinoa, instead of adding water or stock.
And that’s just the beginning — there are many other delicious ways to include it in everyday meals and drinks for an easy protein and nutrient boost. Be sure to check out our recipes for plenty more creative inspiration!
How to make bone broth
Making bone broth is actually very easy. With just a handful of ingredients and a large pot, you can yield nutritious, flavorful bone broth perfect for soups, stews, sauces, rice, grains, pasta and more.
INGREDIENTS:
- 1 chicken carcass from a roasted chicken (or use bones bought from your local butcher)
- 1 - 2 carrots
- 2 - 3 cloves garlic
- 1 onion
- 1 - 2 TBSP apple cider vinegar (could substitute lemon juice if needed)
- Salt, to taste
- Optional: your favorite herbs and spices e.g. pepper, bay leaves (, thyme, sage, rosemary or parsley (add towards end of cooking to prevent bitterness)
INSTRUCTIONS:
- Add carcass to a large pot or Dutch oven, along with carrots, onions, garlic and any other fave veggies.
- Top with water until generously covered (approximately 12 cups).
- Add a bit of salt to season the broth (you can adjust later).
- Add apple cider vinegar — to break down the collagen and make it more abundant in the broth.
- Bring to a boil, then reduce to a simmer and cover. Cook for at least 12 hours, or until reduced by 1/3 or 1/2, leaving you with 6-8 cups of bone broth. The longer it reduces, the more collagen is extracted, and the higher the nutritional value.
- Adjust seasoning if required.
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Strain and use immediately to sip on or in recipes for soup, stews, rice, grains etc.
It can also be stored in glass jars and frozen up to 1-2 months or more. Remember to leave room at the top of the jar to allow for expansion in the freezer.
Note: bone broth typically gelatinizes when refrigerated and that’s a great sign – it means it’s full of collagen! When reheated it liquifies once again.
