Benefits of Bone Broth

June 17, 2016
Lyndall McAlpine

Winter is the time we tend to get most of our nasty bugs as we are cramped up inside with others.

The best way to get through winter illnesses, rather than using medication to just take care of the symptoms, is to provide our cells with the vital nutrients that will strengthen our immune system.

Eating food that is rich in nutrients and supplementing with antioxidants is the best way to do this.

Choosing both broth rather than stock means you not only get lots of vital nutrients but other chemical compounds such as collagen, calcium, phosphorous, glucosamine, chondroitin sulfate, silicon and glycine.

The nutrients in bone broth not only support and boost our immune system, they are also very beneficial for:

  • Joint health – glucosamine, chondroitin sulfate
  • Nerve signaling functions – glycine
  • Brain health – glycine
  • Digestive functions including helping seal the openings in the gut lining ie “Leaky Gut” – amino acids L-glutamine, glycine, mineral, electrolytes, collagen
  • Skin health including hair and nails – amino acids, gelatin, collagen, hyaluronic acid, chondroitin sulfate
  • Healthy cholesterol levels – chondroitin sulfate
  • Cardiovascular health – mineral, electrolytes
  • Kidney health – arginine
  • Bone health – chondroitin sulfate, minerals, electrolytes

So you can see why bone broth is revered so highly!

How to Make Bone Broth

Bone broth is made by simmering animal bones* to release the nutrients found in the bones, cartilage, and marrow. They can be cooked for the broth/stock only or incorporated in your favourite soup and stew recipes – perfect winter food (especially if you have a slow cooker!)

You can use any type of animal bones, either cooked or raw.

The timing varies for example fish only needs 2 hours while while beef bones need to simmer for 48 hours or more to draw the maximum nutrients from the bones (that’s where my slow cooker comes in handy!).

* As with meat, bones can absorb hormones and antibiotics so look for grass fed, or organic if you can.

My tips

1 – Get 3 meals out of one chook! Buy an organic chook at beginning of week. Cut off breast meat, drumstick and wing portions.

  • Simmer the remaining carcass for 3 hrs or more, top up with water as needed, pull meat off bones, discard bones… freeze or pop in fridge for a yummy soup base. (see recipe below)
  • Make a roast dinner with the leg and wing portions
  • Use the breasts for whatever chicken meal you choose throughout the week

2 – If you love BBQ chicken, debone when cool enough, pop meat in glass container and use the bones for making broth… it is the yummiest flavoured stock! (so yummy I sometimes drink it there and then before getting it to the fridge or freezer!)

Chicken and Vegetable Soup

Here is my chicken soup recipe. It’s nothing super amazing but I love it!

Marty makes a better one but he is sworn to secrecy and to be honest it is probably best I don’t know the ingredients as I am a health weirdo about msg, preservatives, additives, sugar etc which are nearly always in packaged soups and flavourings… but sometimes you’ve just got to shut your mouth and enjoy the yumminess/hard work of others!

Here’s what I use to get me through the cold and flu season

Vitamin C and zinc are especially essential for a strong immune function as they produce the white blood cells that protect us when infections enter the body.

Proglucamine is a great winter supplement – packed with zinc, mushrooms, yeast and other ingredients to help boost immunity by strengthening our immune cells.

Vitamin C – Its unique blend if formulated to make the vitamin C available in the body’s blood stream for a prolonged period of time and reduce common stomach irritation.

Proflavanol C  – grape seed extract and vitamin C, it is amazing for colds and so much more