I love bone broths! Sipping on a homemade bone broth feels very soothing and can calm an upset digestive tract. Bone broth can be tried in the case of constipation, bloating, diarrhoea, a leaky gut, and for general gut pain or food sensitivity. It contains many important nutrients as calcium, silicon, glucosamine, essential amino acids, cartilage and much more.
Reports say that homemade bone broth can prevent osteoarthritis, osteoporosis, and autoimmune disorders. It can reduce inflammation, prevent infection, promotes healthy bones and much more. Not bad for something so cheap and simple to make at home!
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 areas of inflammation in the gut. That is why they aid digestion and have been known for centuries as a healing remedy for the digestive tract.
Some people enjoy the fatty beef stock and for those, it feels like gut-balm. However, for others, the heavy meat broth is too rich because of all the fat. In this case, it is better to consume the lighter chicken or fish broths. Try what works best for you.
Note: most commercially available soup stock granules or bullion cubes are highly processed and contain unhealthy ingredients.
Chicken stock is particularly gentle on the stomach and is very good to start with if you have a food sensitivity, intolerance or allergy.
Bones and joints provide most of the healing substances than the meat. Bone marrow is especially nutritious. Use organic bones if you can, or bones from a small local farmer.
Use any or all of the following:
- A piece of meat on the bone
- A whole chicken
- Giblets from chicken, goose or duck
- Whole pigeons, pheasants or other inexpensive meats
Bone broth recipe
- Put the bones, joints and meats into a large pan and fill it with water
- 2 tablespoons apple cider vinegar for 4 quarts water
- Add 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
- Try adding turmeric, sage, and rosemary, cayenne
- Cover with lid and simmer on low heat for 6-24 hours, the longer the better
- You can also try using a pressure cooker; cook the bones for some 3 hours
Bone broth can be stored in the fridge for 5-7 days; in the freezer for 6 months. Consume as is or use in soups and stews.
You can make fish stock the same way using a whole fish or fish fins, bones, and heads.
- After cooking, take the bones and meats out and sieve the stock to remove small bones and peppers.
- Strip off all the soft tissues from the bones as best as you can to later add to soups.
- Extract the bone marrow out of large tubular bones while they are still warm.
The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and the immune system.
The meat or fish stock will keep well in the fridge for at least 7 days, but much longer in the freezer. To treat a problematic gut, try eating meat stock both with meals and between meals. Avoid microwaving the stock but use a conventional stove. The fats are excellent! Try adding some probiotic food into the soup like fermented vegetables or fermented garlic.
Bone broth soups
Bring some of the meat stock to a boil, add chopped or sliced vegetables like onions, carrots, broccoli, leeks, cauliflower, courgettes, marrow, squash, pumpkin, and simmer for 25-35 minutes.
If you are treating a leaky gut or other disorders you might want to avoid very fibrous vegetables such as cabbage and celery.
- Cook the vegetables well until they are really soft
- Add 1-2 tablespoons of chopped garlic and turn heat off
- Consume this soup and the bone marrow, meats and soft tissues
- You can also make a smooth soup using a blender
Bone broth is a very simple remedy for many gut problems. But consuming this regularly brings many other health benefits.