We’re going to show you what you need to know to make the highest quality bone broth, thus ensuring optimal nutritional input.
Have you heard about bone broth and all the benefits of this preparation? Probably yes, because in recent years it has become one of the fashionable preparations.
It’s a recipe that these parts of animals which otherwise cannot be consumed are used; but they contain interesting nutrients. For this reason, some health benefits are believed to include it in a regular diet.
If you want to know more about its composition and how to prepare it at home; Read on to discover this nutritious and delicious soup.
What is bone broth?
bone broth It can be defined as the injection of bones from various animals (beef, chicken, pig or even fish). which are boiled in water for a long time. The final result It is a thicker soup, dark in color and with a pronounced taste.
It is a dish or preparation that was already popular among our ancestors. In this way, they managed to consume some parts of animals that were difficult to eat directly.
in fact, A few decades ago, it was a common gesture to add ham bones or chicken feet to vegetable and chicken soups.. In addition, the tendency to want lighter and lower-fat dishes was a factor that reduced their consumption.
However, its use and preparation has become a reality in recent years boomeither by the followers of the paleo diet or by all those who seek to take care of their health through food, as it is a broth that provides various nutrients.
so today it is possible to find ready-made bone broth. However, it is easy to make at home.. These are the main elements that make up this nutritious recipe.
Both the bones of one animal and their mixture can be used. The knee and tail areas are the ones that contain the higher portion of gelatin.
The provenance must be of the best possible quality. If you can afford them, the best ones are those that come from grass-fed animals, large-scale livestock, and wild-raised birds.
Apple cider vinegar
It is the ingredients is added as an acidifying agent to ensure the extraction of minerals and collagen which are found in bones. This makes it possible for them to cross the water.
Adding it is optional. As in all soups, they add flavor and minerals to the final broth. Carrots, leeks, celery or onions are the most common.
In order for bone broth to have all its nutritional and organoleptic properties (taste, texture, color, etc.), it must be boiled for several hours. Some recipes and preparations even talk about more than 24 hours.
The time will vary depending on each person’s availability and the type of pot which is going to be used. As a guide, these approximations can be considered:
- Crockpot or slow cooker: it can be cooked for 24 hours or more because its energy consumption is low and there is no need to control its contents.
- Traditional pot. in this case, it is convenient to fill with water to its maximum capacity and check that it always has a sufficient amount of liquid. The minimum cooking time is 3 and a half hours, which can be extended (as long as it is under supervision).
- Quick cooker. using it allows you to reduce the time a little more to two and a half hours. But, perhaps, its taste and nutritional content will not be so complete.
Bone broth recipe
Given these previous considerations, it is worth noting that bone broth processing does not cause complications beyond the time spent; which is usually prolonged.
- 4 liters of water (or whatever will fit in the container used).
- 2 tablespoons of apple cider vinegar.
- 1 kilogram of animal bones (approximate quantity): beef knee and backbone, pig leg, chicken legs, backbone bones, chicken carcass, etc.
- Vegetables for broth: cabbage leaves, carrot, celery, onion, garlic, leek.
- Salt and pepper to taste.
Step by step
- Before starting, preheat the oven to 200 degrees. Then place all the bones in a baking tray and let them brown for 25 or 30 minutes.
- Immediately after that, proceed to remove them and import them into the selected container. Fill with cold water.
- We put the pot on the fire until it reaches boiling temperature. At this point, the temperature should be reduced to a minimum and allowed to cook for the specified time according to the type of container. Once again we emphasize that the longer it takes to cook, the denser the result will be from a nutritional point of view.
- If you want to add vegetables, they are added during the last hour of cooking. Otherwise, there is a risk that they will make the broth bitter.
- After this time, you can strain the contents and leave in the refrigerator.
according to the terms set by Food safetyAccording to the official website of the US government, broths can be stored in the refrigerator for three to four days. If it is not going to be consumed in a short time, it is better to freeze it. So it may take 2 to 3 months.
Although it is a highly praised dish for its nutritional value and potential benefits, It’s a recipe that can be used like any other type of broth. You don’t have to take it for certain times or amounts.
The most common is taken alone, either as a first course or as a companion to a main meal. It can also be a comforting drink for any time of day. Due to the presence of gelatin, it usually has a dense texture, so it is preferable to preheat it.
Finally, It is also possible to use it as a component of other preparationssoups, vegetable spreads, stews, stews, sauces, etc.
Benefits of bone broth
As we’ve commented, aside from the taste, one of the strengths of this recipe is the nutritional content.
From one side, It contains a good supply of proteins, including collagen. Although it is a protein with low biological value, after digestion it is broken down into amino acids, which, in turn, the body will use to make new proteins. As they point out United States National Library of Medicinethe latter are essential for many functions;
- They are part of enzymes, molecules that carry out a large number of chemical reactions in the body.
- They are a structural part of many cells and tissues, including hair, skin, nails or bones.
- They act as messengers between different parts of the body.
- They participate in the transport of molecules through the blood.
It also provides minerals such as calcium and magnesium. However, according to the data presented Food and Nutrition Research, cannot be considered bone broth as their main source, as the content is low in proportion to the recommended daily amounts.
But he the supply of minerals may increase when vegetables are added to a recipe. According to the magazine foods, This is because the nutrients in vegetables remain at significant levels after boiling. That’s why adding it to broth can increase the nutritional benefit.
Due to this composition, consuming bone broth in moderation and as part of a healthy diet provides the body with some of the nutrients it needs to function properly. Therefore, we should take this dish as a positive support for our health, but not as a unique solution for any illness or disease.
1. Bones and joints
The introduction of glucosamine and chondroitin (present in bone cartilage) may be helpful; keep ligaments, tendons and cartilage in good condition.
As experts say Arthritis Foundation, these supplements have been tested (with variable results) to improve stiffness and pain caused by osteoarthritis.
With aging and certain environmental conditions, the skin’s collagen loses thickness and resilience, and wrinkles and other signs of aging can appear.
As mentioned Harvard School of Public Health, Some positive compounds for the body to create its own collagen are found in bone broth; proteins, minerals (such as zinc), and parts of animal connective tissue.
However, according to the same experts, it should be taken into account that when the protein is digested, the body will use those amino acids in the most appropriate way. Therefore, nothing can guarantee that they will lead to better skin health.
One of the amino acids present in gelatin is glutamine. Its function is important in keeping the colon wall in good condition and preventing a condition called leaky gut.
Last years, The data seem to link this change some health problems: irritable bowel, inflammatory bowel disease or some chronic pathologies. This is made clear in this article Limits in nutritionalthough its authors point out the need for further research.
4. Respiratory tracts
A bowl of chicken broth is a common home remedy when you’re suffering from a cold or flu. Many people take it to feel better or to reduce appetite. But it can also be positive for improving symptoms.
This is detailed on the health page United States National Library of Medicine. In it, they emphasize that it is not a medicinal product, but it can help drain the nose and throat, promote hydration and thin mucus.
5. Protein intake
This extra amount of protein provided by bone broth can be interesting in some situations where needs are increased. By: mayo clinicFor example, athletes, people who regularly lift weights and over 50 years of age (to reduce the risk of sarcopenia).
Also, as noted Journal of the International Society of Sports Nutrition, Building muscle requires adequate protein intake and exercise stimulation.
Bone broth – a high-quality health product
How did you check? Bone broth is a high-quality preparation that is good for your health. Of course, it is always convenient to make it at home. Thus, the use of many artificial additives, such as preservatives, which can damage its quality, is avoided.
It is important to always use a variety of bones in sufficient quantities and to ensure a slow cooking process to obtain the maximum amount of nutrients.
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