Don't get all grossed out, it's not made from human bones

Most people act a little squeamish when I mention bone broth. Understandable. To most people it usually brings to mind a human skeleton being boiled in a cauldron while witches dance around it cackling maniacally.

But bone broth is not as gross, wicked or wierd as the name might make it sound. It pretty much has the same taste and texture as any other broth or stock, although sometimes it might be a little darker in color.

Bone broth has been in western culture for a little over a thousand years (1), and in other cultures longer than historical records. For the most part, bone broth (especially from chicken) has well documented health benefits. 

In 2015, bone broth has become a little bit of a rockstar, with publications from Shape magazine to eater.com printing articles about it. Here are some things you should know about it.

Good for the joints

When cold, the liquid has a Jello-like quality because of its high gelatin content. Yes, there's a buttload of collagen in bone broth, but the truth is that it is actually hard for the body to break down and use. What's more important is the amino acids in the bone broth that the body uses to make its own collagen. There is also chondroitin and glucosamine, which are often sold by themselves as supplements, and help with bone and soft tissue formation and remodeling.

Good for the gut

Because of the high concentration of amino acids, specifically L-Glutamine, bone broth helps heal and seal the intestines, making them less permeable. Gut permeability has been shown to be the cause of (or a huge factor in) leaky gut disorders including fibromyalgia, lupus, rheumatoid arthritis, attention deficit and autism spectrum developmental disorders (3).

Good for you, but not a cure-all

If bone broth is the only healthy thing in your life, it won't do a lot for you. People get really excited about new things and  tend to single out this one thing as a game changer. We all tend to do it, it's human nature. That's why here are people who are really into fermenting their own food, but think nothing about diving into 3 servings of mashed potatoes while having just a garnish of green vegetables on their plate. The takeaway is that drinking bone broth will not change your life if you are still eating processed sugars, synthetic and packaged foods, and irresponsibly sourced food.

How to DIY

There are a lot of recipes for bone broth out there, and the most important thing to pay attention to is variables like time, temperature, type of animal bones, and proportion.

Time - most recipes fall between 6-12 hours. The reason for cooking so long is to allow the soft tissues to dissolve and for the mixture to pull minerals out of the bones.

Temperature - high heat destroys the amino acids, so a simmer is best.

Type of animal - there is a lot of evidence to suggest chicken has will benefit the immune system (the chicken soup effect). But personally, I will use any bones I have around based on the Native American belief in using every part of the animal in order to respect its life.

Proportions - how much vinegar and salt is added makes a big difference in taste as well as how well the vinegar pulls minerals out of the bones and soft tissue.

Add-ins - many recipes feature vegetables like garlic, onion, celery, carrots and kale stalks while others are (pun intended) bare bones.

My recipe

In a 7-quart stock pot, combine the following:

- 3 cleaned chicken carcasses or roughly 3 pounds of bones

- 1-2 tbsp unrefined sea salt

- 2 tbsp Bragg's apple cider vinegar

- if I have kale stalks or celery butts left over from meal prep, I add them in. Sometimes if I'm feeling chef-y I add garlic and onion (and maybe some herbs).

- fill to the top with reverse-osmosis filtered water.

Simmer for 10 hours.

Bottle and store in refrigerator for up to 2 weeks (it will actually last longer, but you should be drinking it within two weeks because that's what you are making it for, right?).

 

1. McGee, Harold. 2007. The Science and Lore of the Kitchen http://www.amazon.com/On-Food-Cooking-Science-Kitchen/dp/0684800012/ref=as_sl_pc_qf_sp_asin_til?tag=wethea-20&linkCode=w00&linkId=7SELN4NFPR4JABXY&creativeASIN=0684800012

2. Swarcki, Beth. 2013. Gut Bacteria May Cause Rheumatoid Arthritis http://news.sciencemag.org/biology/2013/11/gut-bacteria-may-cause-rheumatoid-arthritis

3. Campbell-McBride, Natasha. 2010. Gut and Psychology Syndrome http://www.amazon.com/Gut-Psychology-Syndrome-Depression-Schizophrenia/dp/0954852028