“Obsession” is a strong word with potentially negative connotation. It’s typically considered unhealthy to be obsessed with something or someone. However, I’m gonna make a call here and say that my obsession with bone broth is actually pretty healthy.
I’ve gone from regular consumer of bone broth to basically a weird fan girl after setting up a marquee light sign in my office that spells “B O N E B R O T H” and getting a custom mug made that also bears the name. Bone broth is my boy band obsession.
I started drinking bone broth when I was twenty and first discovered that I had leaky gut. My mom would make me chicken bone broth and I would pack it up to bring it along to college. I made a lot of mistakes during my first round of gut healing, but having broth was one of the things I really did right.
So, what’s so great about bone broth?
- It helps to heal the intestinal lining.
- The collagen and gelatin in broth help support and help the intestinal lining which makes it a great gut healing support. I really attribute bone broth to helping heal my gut!
- It helps promote healthy hair, skin, and nails
- The same nutrients also support the health of hair and skin and elasticity of the skin.
- It’s a great way to start transitioning to eating meat.
- I’ve talked about my lifelong meat aversion on the blog before as a result of my gut health being so poor. Broth was my transition back to eating meat after years of gagging at the sight of it.
- It’s a nutrient power house that’s easy to digest.
- Broth is full of vitamins, minerals and amino acids that are practically already digested for you which is what makes it so great for those with gut issues.
- It’s a traditional food.
- Bone broth is how our ancestors made broth. They did not use cans, or cubes, or boxes. Bone broth is a traditional, properly prepared food!
How do you make perfect gut healing broth every time? (recipe below)
1.Use the right kind of bones.
This is crucial for good quality broth that is gelatinous and actually tastes good. So, what do you use?
- 1.5-2lbs of meaty bones
- Beef shanks w/ beef on them
- Chicken carcass w/ some meat
- Lamb meaty neck bones
- 1.5-2lbs of joint bones
- Beef knuckle
- Beef ankle
- Chicken feet
- 1 lb marrow bones (optional, but preferable)
- Beef/lamb marrow bones
- Or omit if the meaty bones already have marrow
2. Get good quality, pasture raised bones.
Just as important if not more than the type of bones you get is the quality of the bones. Not only is pasture raised meat a thousand times more humane than CAFO meat, it’s far more nutrient dense.
Animals are mammals and no different than people in sense that they are what they eat. If animals eat a diet full of corn and soy, the meat is full of corn and soy. This is especially harmful for animals as they’re not biologically meant to digest corn, soy and grain. It’s highly inflammatory and makes for inflammatory meat to consume.
Even organic is not a good option. Yes, even if you’re buying “organic”, “free-range”, etc. it doesn’t really mean anything in the long run. This merely means that the animals were fed organic corn and soy which still makes for an unhealthy animal in the long run. You want grass-fed and pasture raised every time, or you’re looking poor quality broth and inhumane and inflammatory meat.
So where do you find pasture raised? Some grocery stores carry grass-fed beef, but I like to go local. Check out local farmers markets, and your local West A Price chapter for local providers. This is where I found all of my providers! I promise, there are more options than you think for local… I was convinced that there was nothing near me, but when I actually looked, I found an abundance!
3. Roast the bones for flavor.
Pop the bones in the oven at about 375 F for 15-20 minutes or until your start to smell something cooking! This really helps add flavor to the broth.
4. Balance the right water ratio.
This also trips people up often. Use too little water and you don’t have enough broth. Use too much and you just have greasy water.
The trick is to use enough water to just barely cover the bones. The way your broth is more concentrated and is more likely to be gelatinous and taste delicious.
5. Add apple cider vinegar, veggies and herbs.
Adding about 1 tbsp of raw apple cider vinegar helps to pull the nutrients from the bones and is a step that you always have to include for killer broth.
To add even more flavor and nutrients, add veggies and fresh herbs! I add the tops of parsnips and carrots, leeks and onions, sage, rosemary, thyme and sea salt. Add whatever suites your taste best.
6. Cook it low and slow for at least 24-48 hours.
For the minerals to really pull from the bones, you want your broth to cook slowly for a long time. For chicken, 24 hours typically works, but for lamb, beef, and bison, 48 is better.
7. Cool it down fast!
To avoid letting the broth sit out and reach room temperature to where bacteria can grow, I always cool my broth fast. I do this by adding it to a pot or metal bowl and placing that bowl into a larger vessel filled with ice (for me, that’s usually a big metal wok). By shocking the broth this way, I’m not diluting it with ice, which holds up the flavor and the concentration of the broth, while still cooling it quickly.
8. Store it in glass.
It’s be a shame to store broth in poor quality plastic that leeks phytoestrogens. Store broth in glass tupperware or a wide mouth mason jar.
By following these 8 steps, there are a lot of different ways to customize your broth. You can use chicken bones, lamb, beef, bison, and add different veggies and herbs. It’s all up to how you want to make it your own!
However, I’ve perfected my own favorite broth, and would love to share the recipe!
I use this broth to cook veggies, rice, soups, and stews and drink it periodically in the morning instead of coffee.
(PS… my cute mug is custom made and I got it, here!)
I love this gut healing bone broth. The flavor, the gel, how it makes my stomach feel amazing, just everything… and it comes out perfect every time.
My Perfect Gut Healing Bone Broth Recipe
- - 2 lbs grass-fed lamb meaty neck bones
- - 1.5 lbs grass-fed beef knuckle
- - 1 cup chopped parsnips
- - 1 cup chopped leeks
- - 1 tbsp apple cider vinegar
- - 3-4 sage leaves
- - 2 bay leaves
- - 1 tsp dried thyme
- - 1/2 tsp dried rosemary
- - 1/2 tsp sea salt
- - Enough filtered water to cover the bones
- 1. Preheat the oven to 375 F. Roast the bones for 15-20 minutes. Remove from the oven and let the bones cool.
- 2. Place the bones in a crock pot and add the rest of the ingredients. Set the crock pot to low and cook for 48 hours. Skim the broth periodically to remove any impurities from the bones.
- 4. After 48 hours, strain the bones and veggies and place the broth in a metal pot or bowl. Move the pot into a larger vessel filled with ice to cool quickly.
- 5. Store the broth in glass tupperware or widemouth mason jars.
How to Use Bone Broth
I’m a huge fan of just sipping bone broth! This recipe tastes amazing and it’s so rich and nourishing on it’s own. I replace it with coffee and drink it often in the morning.
However, broth is also great for cooking. Soups, stews, rice (if you can tolerate it), sauces, and even just giving vegetables more flavorI also have several recipes using broth like beef stew, pot roast, and AIP chili from the Paleo AIP Instant Pot Cookbook which is a great resource for even more broth recipes!
No matter how you like to enjoy it, bone broth is an amazing flavor enhancer, and nutrient powerhouse!