How To Make Bone Broth

Today I’m going to share one the healing powers of bone broth.

This recipe is the foundation of my Perfect Digestion nutrition protocol, and for a good reason. It’s ability to sooth and nourish the gut lining, restore digestive function, calm the nervous system and rebuild the immune system make this secret recipe an all-in-one power house. It’s not just a meal, it’s medicine.

The Benefits

  • Very high in the amino acids proline and glycine which are vital for healthy connective tissue (ligaments, joints, around organs, etc)
  • Glycine is also converted into the neurotransmitter serine, which promotes mental alertness, improves memory, boosts mood, and reduces stress.
  • Glycine aids digestion by helping to regulate the synthesis and of bile salts and secretion of gastric acid (HCL). 
  • Glycine also enhances muscle repair/growth by increasing levels of creatine and regulating Human Growth Hormone secretion from the pituitary gland. 
  • Glycine is also converted into the neurotransmitter serine, which promotes mental alertness, improves memory, boosts mood, and reduces stress.
  • Proline enables the blood vessel walls to release cholesterol buildups into your blood stream, decreasing the size of potential blockages in your heart and the surrounding blood vessels.
  • Proline also helps your body break down proteins for use in creating new, healthy muscle cells.
  • Heal cellulite, acne, wrinkles and other skin issues.
  • And many, many more.

Bone broth has been around for a long time. From the finest culinary kitchens to your grandma’s stove top this healing potion can be found simmering just about anywhere theres a good cook and fresh ingredients.

When made correctly and consumed properly this traditional staple can aid in healing even the most disastrous digestive imbalances. I will emphasize that not all bone broth is created equally, there is a delicate art to making the perfect healing broth. First, the recipe:

Here’s what you’ll need:

  • 2 pounds (or more) of bones from a healthy source [local, organic farms, pasture-raised animals]
  • 2 chicken feet or CollaGelatin
  • 1 onion
  • 8 carrots
  • 8 stalks of celery
  • 2 medium zucchini
  • 1 sprig of rosemary
  • 2 tablespoons of extra-virgin coconut oil
  • 2 tablespoons apple cider vinegar
  • A few strips of kombu
  • 1 bunch of parsley, 1 tablespoon celtic sea salt, 2-6 cloves of garlic, 1 inch fresh grated ginger and turmeric **added at the last 30 minutes of cooking

Here’s how you make it:

Unlike most soups where you can chop everything up and throw it in a pot, bone broth takes a more artistic approach to make it just right. Here is how to make the most healing and tasty broth:

  1. Add 1/2 – 3/4 gallon of spring water to pot set to low-heat (ceramic or iron pots are best).
  2. Add apple cider vinegar and let sit for 10 minutes or until the water heats up (do not let it boil right away).
  3. Add bones, feet and gelatin to the pot.
  4. In a separate skillet, heat your fat source until melted
  5. Chop veggies according to size preference; the smaller the faster the cook time.
  6. Add veggies to skillet and cook until translucent.
  7. Once veggies are translucent, add them to the pot.
  8. Bring the pot to a boil for 60 seconds, then turn to medium-low heat.

Depending on the type of bones you use your total cook time will vary:

  • Beef broth/stock: 48 hours
  • Chicken or poultry broth/stock: 24 hours
  • Fish broth: 8 hours

In the last 30 minutes of cook time, grate your fresh ginger and turmeric, add diced garlic, parsley and sea salt. Let cook for the remaining time, then strain. The straining will be tricky because of how much liquid you’re dealing with. It’s best to have a large stainless-steel strainer and equally large empty pot to pour the liquid into. Discard the bones and veggies when done. Once cooled, you can store the broth is glass mason jars in the fridge, or in ziplock containers in the freezer for long periods.

How to Use Bone Broth

I love to take broth medicinally in the morning; especially on cold days. It’s hydrating, balances blood sugar and satisfying. One of my favorite ways to prepare it is this:

Place all ingredients in a high-speed blender and give a quick spin!

Other ways to enjoy this healing potion is to use as a soup-base for veggie soups, in dips, dressings, and I highly recommend all by itself just before bed to get some of the best sleep of your life!