Bone broth for joint health

January 2022

Bone broth is easy and economical to make. During the cooking process, bones break down (with the help of acidic vinegar) and release protein components including gelatin and collagen, however at lower nutritional doses than supplementation.[1]

Ingredients:

1 kg beef bones or 2 chicken carcasses + 500 g chicken bones (e.g. wings, legs, neck), ideally organic

1 onion

2 carrots

2 sticks of celery

3 bay leaves

1 tsp of peppercorns

2-3 garlic cloves

1-2 Tbsp apple cider vinegar

Method:

1. As cooked bones bring more flavour to the broth, bake fresh bones for 30 minutes in a moderate oven (180°C) before adding to a stock pot or slow cooker, with juices from baking pan. If using leftover bones from a roast dinner, simply add to the pot. 

2. Roughly chop vegetables and add with garlic, bay leaves, peppercorns and vinegar. 

3. Add water to fill the pot and heat until it starts to boil. 

4. Lower heat to a gentle simmer and cook for 12-24 hours (chicken) or 24-48 hours (beef), discarding any scum or froth from the surface. The more the stock reduces, the more intense the flavour, however top up with water if needed. 

5. When cooked, cool broth and strain. Season with sea salt.

6. Store broth in the fridge for 1 week or freeze up to 3 months.

Drink hot as a restorative food on its own or add some flavour (e.g. miso, shallots, ground ginger, herbs). Broth makes a perfect base for soups, curries and casseroles and can be used to cook grains (e.g. risotto) and added to most meals to give a boost of flavour and nutritional goodness. 

Reference

[1] https://journals.humankinetics.com/view/journals/ijsnem/29/3/article-p265.xml?tab=contentSummary