Bone Broth

Bone broth is prepared by slow-simmering beef, pork, chicken, turkey, fish and their attached connective tissues —usually along with a splash of vinegar and a mix of veggies, herbs, and spices—in water for about 12 to 24 hours. The result is a nutritious broth that can be sipped straight as a warm beverage or used as a base for soups, stews, sauces or dressings.

As the broth simmers for a prolonged period, collagen—a structural protein abundant in connective tissue and bone—breaks down and dissolves in the cooking liquid. When the broth cools, these proteins realign and form a gelatinous layer on top of the broth that will redissolve once reheated. This gelatin is the hallmark of a bone broth rich in collagen, providing essential and non-essential amino acids. The long simmer will also extract small amounts of minerals and vitamins from the bone matrix and bone marrow, and any bits of meat still attached to the bone will provide additional flavor, trace micronutrients, and amino acids.

The main difference between bone broth and the traditional stock is that the first one requires a much longer simmering time than stock to extract the maximum possible collagen and nutrients. So, while stock is commonly used to add body and subtle flavor to other dishes, bone broth is often considered a nutrient-dense food fit for direct consumption.

The nutritional breakdown of bone broth varies based on the preparation method, bone types, and other ingredients used. In general, it’s low in calories, with moderate protein and little carbohydrates and fat. Bone broth contains various essential and non-essential amino acids such as were glutamine, histidine, arginine, aspartic acid, lysine, glycine, threonine, and valine. Glycine may reduce liver fat accumulation, normalize triglyceride and insulin, and increase levels of the antioxidant glutathione. Glutamine might reduce inflammation and support intestinal health. Glutamine depletion may increase intestinal permeability (when toxins from the gut can leak into the bloodstream), which can trigger chronic inflammation that underlies many metabolic disorders.

Healthy add-ons to your home made broth can be dried shiitake, seaweeds, herbs and spices like turmeric and ginger, carrots peels, and onions and garlic.