Easy Bone Broth
Bone broth is a savory, nutrient rich, liquid made by simmering animal bones in water on low heat, for many hours. Bone broth contains amino acids and protein, fat, minerals and electrolytes.
The amino acids in bone broth may support healing of the gut but more research is needed on this. Amino acids are essential for many bodily functions including immune support, wound healing, mobility and muscle building, detoxification and integrity of the gut lining.
Bone broth may be beneficial for its anti-inflammatory properties, especially for those with autism to combat inflammation in the gut and the central nervous system.
This recipe is very customizable! You can keep it simple like this recipe or boost the flavor and nutrition by adding vegetables and herbs.
Ingredients
2 lbs animal bones
Save the bones from rotisserie chicken or Thanksgiving turkey. I like to keep mine in the freezer until I’m ready to make bone broth. If you buy beef in bulk from a local farmer, ask for the knuckle bones or marrow bones. You could also ask a local butcher if they carry bones as well. If possible, I highly recommend getting bones from local grass-fed, pasture-raised animals.
~ 8-10 filtered cups water
3 Tablespoons apple cider vinegar
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Materials
Large stock pot
Strainer
Large mason jar
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
Place the bones in the bottom of an empty stock pot.
Fill the stock pot with water. The amount of water you will need will vary depending on how many bones you have and how big your pot is. Basically you want the water to cover the bones completely by 1-2 inches.
Add the apple cider vinegar.
Bring the pot to a boil over high heat. You will see a layer of “scum” develop at the top. Remove this with a ladle.
Allow the pot to simmer on low for 12-72 hours. I prefer not to leave my stove-top on overnight so I start my bone broth early in the morning and let it cook all day. I turn it off after about 16 hours.
Once you are satisfied with how long the broth has cooked for, remove the bones with tongs. Set up a strainer with a large bowl underneath it. Pour the broth through the strainer to capture any remaining scum, fat or pieces of bone.
The filtered liquid is your bone broth. Store it in a large mason jar and allow it to cool in the refrigerator.
Nutrition Facts
Serving Size: 1 cup | Makes 10 Servings
Calories: 132 | Protein: 12 grams | Fiber: 0 grams | Carbohydrates: 0 grams | Fat: 8 grams | Added Sugar: 0 grams
Recipe by Elisa Rocks, RDN, CLT
