Bone broth is gut balsam! Sipping on a bone broth feels soothing and can quickly calm an upset digestive tract. Bone broths are used for constipation, bloating, diarrhoea, and for general food sensitivity.
Bone broth contains nutrients like calcium, silicon, glucosamine, essential amino acids, cartilage and much more.
Bone broth ingredients
Meat and fish stocks provide building blocks for the rapidly growing cells of the gut lining and they have a soothing effect on the digestive tract.
Some people enjoy the heavy, fatty beef stock together with all the fat; for them, it feels like gut-balm. However, you can also remove the layer of fat that forms after the broth has cooled down. Try also the much lighter chicken and fish broths.
Most commercially available soup stock granules or bullion cubes are highly processed and not a healthy choice.
Chicken stock is particularly gentle on the stomach, it has a mild taste, contains less fat, and is very versatile.
Bones and joints provide most of the healing substances, more than the meat. Bone marrow is very nutritious. Use organic bones, or bones from local farmers. Wild game bone broths prepared from moose, wild boar, or caribou is superb, has a stronger taste, and usually contains less fat.
Most recipes include some of the following:
- Bones, tendons, sinews
- Meat left on the bones
- A whole chicken
- Giblets from chicken, goose or duck
- Whole pigeons, pheasants or other inexpensive meats
Bone broth recipe
- Put bones, joints and meats into a large pan, fill with water
- 2 tablespoons apple cider vinegar in 4 quarts water
- Himalayan or sea salt at the beginning of cooking
- Bring to boil, remove the foam on the surface
- 1 teaspoon whole black peppers, roughly crushed
- A few chopped celery stalks
- A few chopped carrots
- 1 chopped onion
- Minced garlic
- A few bay leaves
- Optional: turmeric, sage, rosemary, cayenne, cloves, ginger
- Cover with lid, simmer on low heat for 6-24 hours–the longer the better
- In pressure cooker, cook for about 3 hours
Bone broths can be stored in a fridge for 5-6 days; in a freezer for months.
Fish stock recipe
Follow the same procedure as with beef and chicken broths above. Use whole fish, fins, bones, and heads.
- 4 pounds fish; rinse and clean from blood
- One glass of dry white wine
- 2 onions, 2 carrots, celery stalks, 2 bay leaves, a little parsley and thyme
- Add fish and white wine in a large pan with water to cover ingredients
- Bring to a boil, skim off the white foam
- Reduce heat, add rest of ingredients, let simmer for 20 minutes
- Remove from heat, allow to cool for 10 minutes
- Remove bones and meats. Sieve the stock to remove small bones and peppers
- Collect soft bone tissues to consume later
Fish stock keeps in the fridge for some 3 days, months in the freezer.
Bone broth soup recipe
Bring some of the meat stock to a boil, add chopped or sliced vegetables like onions, carrots, broccoli, leeks, cauliflower, marrow, squash, pumpkin, and simmer for 25-35 minutes.
Sensitive ones might need to avoid fibrous vegetables such as cabbage and celery.
- Cook vegetables until they are really soft
- Add 1-2 tablespoons of chopped garlic and turn heat off
- A nice variation is making a smooth soup using a hand blender
Bone broth recipes are diverse and can be adapted to any taste.