MCFM PATRON: WHAT ARE THE BENEFITS OF BONE BROTH? AND WHAT IS THE BEST WAY TO GET IT OR PREPARE IT?
MCFM Nutrition Liaison: Bone broth is an excellent way to extend your dollar. Boiling bones renders nutrients from the bone that you would otherwise not have access to. When boiling bones, you soften the bone and allow the release of several minerals including calcium, phosphorus, magnesium, and sulfur. In addition, boiling bones breaks down collagen and produces chondroitin sulphate and glucosamine, two compounds involved in cartilage generation. Some research suggests that consuming chondroitin sulphate and glucosamine can promote healthy joints, however research is still inconclusive. Finally, boiling bones releases gelatin which is a good source of protein. Regarding the current hype that bone broth is a cure all, unfortunately there is currently no scientific evidence supporting these claims. However, bone broth is a wonderful addition to a balanced diet. In my opinion, the primary benefit of bone broth is its cost effectiveness. By using the remaining bones from chicken, fish, or beef, you get more nutrients out of your purchase.
Remember, often foods that are hyped as the “save all” are not based in science. What science tells us time and time again is that health doesn’t come from one magical food, but from a well balanced diet full of a variety of whole foods.
I would not recommend purchasing bone broth from a grocery store. Often times manufactured broths or stocks are supplemented with salt, MSG, and powdered spices that resemble the flavor of broths. Luckily, we have a wonderful vendor at the market who makes 100% real bone broth! So if you are looking for the real stuff visit the Abrothecary booth on your next visit!
If you want to make your own bone broth, below is an outline of a basic recipe for bone broth. There are many different recipes out there depending on what bones you have or what flavors you prefer. Try some out and find your favorite!
Bone Broth Recipe:
- Take the remaining bones, discarded meat scraps, or tough meat pieces and place them on a pan (feet and heads may also be added)
- Add finely chopped vegetables of choice to the pan (1 onions, 3 carrots, 5 celery stalks, you can be creative with the veggies you add)
- Roast the bones and vegetables at 450C for 20-30 minutes
- Add the contents of the pan to pot of cold water (16 cups) ensure that the bones and vegetables are fully submerged in the liquid
- 1/4-1/2 cup vinegar will help extract more calcium from the bone.
- Bring to a boil, then reduce to simmer with a lid.
- Simmer between 5-24 hours depending on the bones (general rule of thumb: beef stock takes 12-24 hours, chicken stock takes 6-8 hours, fish stock takes 4-6 hours, however you can leave all the stocks for up to 24 hours and it will be fine.)
- Add spices of choice ten minutes before you wish to remove stock from heat (parsley, thyme, bay leaves, etc.)
- Strain off the broth and place in the fridge, fat will rise to the top and congeal, you can then remove the fat layer with a spoon.
- Store stock in the fridge or freezer.
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