Bone broth benefits in winter
Bone Broth is one of the most nutrient rich and powerful superfoods there is. As the bones simmer all the collagen in the animal bones is broken down and released into the broth, supplying it with an abundance of protein, antioxidants, and amino acids, which helps heal your gut lining and improve your immune system.
Not only that, but a large number of healthy vitamins and minerals are also released into the broth, making it rich in glucosamine, calcium, magnesium, and phosphorus.
Bone broth is a natural healer that can help fight infections and will greatly aid digestion. It does marvelous things to your skin, nails, hair, teeth and bones!
We are providing our clients and patients with this immunity booster broth and we have seen marked improvements in their health and they have confessed that they felt like they had been injected with energy shots after having this broth. Especially the ones who were unable to eat much benefited a lot from it.
Here I am sharing with you the recipe we follow at Diet by Design so we can help anyone who stumbles upon this write up. It may help save someone’s life. So, feel free to share it further!
First things first, when making broth from bones, try to use bones that come from well sourced, organically raised, pastured or grass-fed animals.
How to make it?
- 3-4lbs of mixed beef bones, neckbones and/or short ribs
- 2 medium carrots
- 3 celery stalks
- 2 medium onions
- 2 tablespoons apple cider vinegar
- 1 bay leaf or curry leaf (depending on availability)
- 4 garlic cloves
- 2 inches ginger root
- 10-12 cups water
- Preheat your oven to 400°F
- Place the bones in a single layer on a baking pan, roast for 60 minutes, flipping each bone over half way through cooking time.
- Meanwhile, roughly chop the vegetables and place them, along with the bay/curry leaf and apple cider vinegar into a slow cooker. Add the bones as soon as they come out of the oven and then fill the pot completely with water.
- Set the slow cooker on low, cover and cook for 18 to 36 hours, or until the broth has reached a beautiful brown color.
- Carefully remove the larger pieces with a slotted spoon and place them in a strainer set over a large bowl to collect the excess broth. Then, strain the broth that’s still in the pot through a fine strainer.
- Transfer the bone broth into jars and refrigerate promptly. The fat will float to the surface and form a protective barrier that will prevent air from getting in contact with your broth.
- Once the broth has fully cooled, you’ll be able to remove some or all of that fat layer of fat that formed at the top, which you’ll then be able to use for cooking.
- Serving size: 1cup,
- calories: 41kcal,
- carbohydrates: 9g,
- protein: 1g,
- fat: 1g,
- saturated fat: 1g,
- sodium: 79mg,
- potassium: 256mg,
- fiber: 2g,
- sugar: 4g,
- vitamin a: 5230iu,
- vitamin c: 7mg,
- calcium: 53mg,
- iron: 1mg
That’s just how simple it is. Remember to store it properly in air tight jars and you can use it for 4-5 days.
Also remember to heat it to a simmer before having it. Never have it cold.
Let’s hope this recipe finds its way to everyone who needs it! May we all benefit from the miracles God has created in the form of food!
Sadia Salman is a certified nutritionist from Tufts University, USA and the CEO of Diet by Design(Int’l). She has over seven years of experience in treating patients with various health issues through food both in Pakistan and in Canada. Most of her work is on managing diseases like hypertension, cholesterol, diabetes etc through weight management. She believes in building a healthy community by educating the masses in any capacity that she can.