So, you’re new to bone broth and you want to give it a try? I’m here to tell you it’s easier than you think. In fact, the recipe below is actually the same recipe I use as a veteran bone broth maker. Gotcha!
What are the benefits of bone broth?
Bone broth is fantastic for anyone struggling with health issues (or those who want to maintain their health!). It has:
- Collagen + Gelatin – These power house nutrients helpaid digestion, reduce gut inflammation, heal stomachulcers, and regulate stomach acid. They also help reduce wrinkles and strengthen hair and nails, plus aid in exercise recovery and general mobility!
- Glycine – This makes up about a third of collagen and also acts as a neurotransmitter and aids in the production of glutathione, a major antioxidant that helps your body against cell damage.
- Glutamine – The most abundant amino acid in the blood and is used for energy by intestinal and immune cells.
- Glucosamine – This helps build cartilage within your joints.
- Minerals – These include calcium, magnesium, iron, copper, phosphorus, potassium, sodium, manganese, and zinc to help with multiple processes throughout the body.
I first started making bone broth when I was diagnosed with hashimotos. I began eating meat for the first time in a decade and I wanted to make sure I was using the entire animal. Bone broth is a simple way to ensure that happens. My Nutritionist over at Roots Medical also suggested I start consuming bone broth because it’s rich in collagen and glutamine, two things essential to healing the lining of your gut. Now I’m a nutritionist and I recommend bone broth intake to all my clients.
How do you make bone broth?
It’s quite simple. All you need are bones, water, and veggies.
Bones – The bones used in this recipe came from a chicken I roasted last week. I love roasting chicken because it feeds my husband and I for a couple days. Leftovers can be used for lettuce wraps, stir fry or for the chicken soup you make with your broth. If I know I won’t have time to make a chicken at home, I’ll go to Whole Foods and get one of their rotisserie chickens. It costs a bit more and I don’t have control over the ingredients used to season it, but sometimes it’s worth it to me for the time saved. It’s totally up to you and what works best with your lifestyle.
Veggies – The veggies used in this recipe are scraps from cooking throughout the week (always organic). I’ll save them in an airtight container in the freezer until I’m ready to start bone brothing it up. The broth pictured here used sweet potato skins, carrot skins, brussels sprout ends, onion skins and bits of celery. Anything works!
Water – Make sure you’re using filtered water to support your health!
Veggie Bone Broth Ingredients:
2-3 Cups Veggie Scraps
1-2 lbs of Chicken Bones
1 Tbsp Apple Cider Vinegar
½ Tsp Dried Oregano (or any other herbs you love)
¼ Tsp Sea Salt
Veggie Bone Broth Instructions for crockpot:
Add all ingredients to 6-quart crockpot
Fill with water to the top of crock pot
Set on low heat for 24-48 hours (the longer the better)
Place a colander inside a large glass bowl
Pour contents of crock pot into the colander
Remove colander, compost remaining ingredients
Pour liquid into ball jars, freeze, refrigerate, or drink
Veggie Bone Broth Instructions for Stovetop:
Add all ingredients to 6-quart pot
Fill with water to about an inch below pot
Bring liquid to boil
Set on low for 8-12 hours
Place a colander inside a large glass bowl
Pour contents of pot into the colander
Remove colander, compost remaining ingredients
Pour liquid into ball jars, freeze, refridgerate, or drink
I prefer to make my bone broth in a crock pot because you can just set it and forget it and it smells deeeeeeeeeeeeeelicious while it’s cooking for two days. Stove top will work just fine but I’m weary of leaving the stove on when we’re sleeping or out of the house (as I should be). You can totally convert this recipe to an Instapot, but I haven’t gotten on that train yet so I’m not quite sure of the cooking time or settings.
You can replace your morning coffee with a cup of this bone broth (I used to think people who did this were insane, but there are a lot of benefits to replacing that anxiety and inflammation-inducing drink with a healing cup of broth), save it for soups, give it as hostess gifts to friends, or pop it in the freezer if you’re not ready to use it (don’t forget to leave room for the liquid to expand). I’ve also seen people freeze their bone broth in ice cube trays so they can use it in recipes right away instead of waiting on it to thaw in a ball jar.
Okay, so bone broth is gut healing, versatile, delicious, utilizes the entire animal, gives you added nutrients from veggie scraps you would otherwise throw away, and is super easy to make. What are you waiting for? Get on the bone broth train already!
Enjoy this nourishing liquid!
