At this point in winter we are all craving warm, nourishing, comfort food, and it’s easy to want to reach for something that may be more comforting than nourishing, (cue mac and cheese). But this is the perfect time to make some delicious bone broth that fits both comforting and nourishing! You have probably heard of it from your friend, neighbor and health care practitioner; or maybe you have seen it in a magazine of famous celebs touting the amazing benefits it’s had on their health.
If you have wondered exactly what bone broth is or how it differs from regular stock you have come to the right place, and maybe you have wondered if it really stacks up to all it’s wonderful claims and whether or not it’s safe during pregnancy. Did you know that bone broth is great to support your immune function and safe during pregnancy. In fact, due to it’s mineral rich quality it’s great to help build your baby’s bones and keeps your own stores from becoming depleted, especially after delivery. It can also promote more calcium rich milk for breastfeeding.
Bone broth is made by simmering bones from cow, chicken, or turkey bones. It is simmered for 12-18 hours to encourage the release of minerals and collagen rich gelatin from the bone. Whereas regular stock is simmered for only 45 minutes to 4 hours. It is found to be high in minerals our bodies need, like glycine and proline, and rich in protein. It is also great to help boost collagen production to help our muscles, skin, and joints. It has been reported to strengthen and heal the digestive tract. Many people suffering from autoimmune diseases have found it incredibly healing due to its anti-inflammatory benefits. As I said above, it is great to support a healthy immune system and replenish the loss of minerals after giving birth. And due to its rich collagen and gelatin profile it can help to restore or tighten loose skin.
Many complaints during the first trimester are related to nausea, bone broth is easily digested and calming for the stomach, helping provide you with the proper nutrients needed for the initial stages of pregnancy. Bone broth also contains glucosamine and chondroitin, which are great nutrients for joint health. This will not only alleviate pregnancy related soreness and discomfort but will also help you strengthen joint health after delivery during recovery. And it will assist in your baby’s joint formation.
After learning all the benefits, I decided to try my own hand at making bone broth, which involved a few (ahem. . . maybe more than a few) mishaps. These included buying too few bones, spilling it all over the counter top, which was a greasy oily MESS!, and the crock pot turning off in the middle of the night multiple times (blerg). I loved that I was involved in making my own broth, adding it to recipes, and drinking it on it’s own was a nice addition. I use it as a base for immune boosting soups made in all seasons. My husband and I are HUGE soup fans of all tastes and flavors. And as a sufferer of digestive problems, I did notice that my digestion started to improve and that my energy seemed more stable on days following indulging in bone broth.
So next time you’re reaching for something warm and comforting give bone broth a try! The benefits are huge and it’s so easy to make. You have several options, the quickest way is done in a pressure cooker, but if you’re like me and don’t have one just lying around, try a slow cooker or for an even slower method. . . requiring more patience, the stove top. Below are the recipes and other health benefits for both pressure cooker and slow cooker.
I would love to hear how bone broth has impacted your health!
Bone Broth Benefits:
- Great for nutrient absorption, bone broth is a great source of bioavailable nutrients making it easy to absorb. It’s amino acid structure and high gelatin content make it soothing and healing for the gut.
- It supports hair, skin, nails, and joints due to its collagen content
- It contains glucosamine, chondroitin, sulphates and other compounds to support joint health.
- It provides the amino acids needed for collagen production.
- It contains several essential amino acids that are difficult to get from diet alone, for example Proline, Glycine, Arginine, and Glutamine.
- It decreases nausea during pregnancy
- It helps to replenish minerals lost during birth and supports breastfeeding for mom and baby with calcium rich milk
- It assists with gut and immune health
Bone Broth can be cooked in a slow cooker, on the stove, or in a pressure cooker. When choosing bones it is best to choose ones that are grass fed and/or pastured.
Pressure Cooker Recipe:
Time: 3 hours
Ingredients:
Water
Beef, chicken, or pork bones (beef knuckle bones are great
Apple Cider Vinegar
Bay leaf
Directions:
Step 1. Fill pressure cooker to fill line, add bay leaf and a splash of apple cider vinegar. (Vinegar is necessary here to help draw out the minerals from the bones)
Step 2. Place as many bones as you can fit in your pot, this will help with providing consistent gelatin formation.
Step 3. Let the pressure cooker cook at high pressure for 3 hours, when finished let depressurize naturally and strain the liquid into a large container or small mason jars to be put in the fridge. Here you may pick out any still intact bones for later use, discard the bones that have turned to mush.
*Lasts for 1 to 2 weeks in the fridge
Intact bones may be reused for additional batch, however it is important to include new bones with the used intact bones to provide the best flavor and nutrient dense broth.
Slow Cooker Recipe:
Time: 12-18 hours
Ingredients: Water
Beef, chicken, or pork bones (beef knuckle bones are great!)
Apple Cider Vinegar
Bay leaf
Directions:
Step 1. Fill the slow cooker with bones until about ¾ full.
Step 2. Add water to cover completely, add a splash of apple cider vinegar and bay leaf.
Step 3. Set slow cooker to low and cook for 12-18 hours. The color of the broth should look mahogany and smell great. Cooking times may vary, it is best to gauge it on the color and flavor of the broth.