In this post I discussed what bone broth is and the 6 health benefits of consuming it for autoimmune sufferers.
Bone broth is rich in nutrients, such as glycine, collagen, and magnesium and regular consumption works really well for healing your gut, protecting joints and relieving joint pain, and helps to reduce fatigue.
Today I will be sharing a bone broth recipe with you, along with some variations, so you can begin to make this amazing healing food to start to heal your body.
We will also discuss the various ways in which you can use bone broth in your cooking.
Let’s jump in…
Bone Broth Recipe
Here is the basic recipe for making homemade bone broth:
- 2-4 pounds of beef and/or chicken bones with marrow
- 2-4 carrots, roughly chopped
- 2-4 celery stalks, roughly chopped
- 1-2 medium onions, roughly chopped
- 1-2 cloves of garlic, smashed
- 1-2 bay leaves
- 1-2 sprigs of thyme
- 4-5 sprigs of parsley
- 1/8-1/4 cup of apple cider vinegar
- enough water to cover everything
- real sea salt and pepper to taste
- Place all ingredients into a high capacity stock pot.
- Bring to a boil and reduce to a simmer.
- Skim fat and foam occasionally.
- Simmer for 24-48 hours.
- Remove from heat, strain contents out and discard.
- Add bone broth to mason jars and store in the fridge for up to 1 week. Can also be frozen for up to 3 months.
- After chilling you may want to skim off some of the fat that solidifies on top to avoid greasiness.
The recipe above makes an amazing tasting bone broth.
However, you may be as weirded out as I was when I thought of having my stove running for two days straight.
So, I wanted to share with you two additional ways you can make bone broth at home, without the inconvenience of having to babysit it for days on end.
Slow Cooker Bone Broth
The first variation of the basic bone broth recipe is to cook it in a slow cooker.
When using the slow cooker you simply use the same exact ingredients as above, however you use the slow cooker instead of the stock pot on the stove.
- Add vegetables and herbs to the bottom of the crock pot
- Add bones on top
- Cover with water
- Set slow cooker for 24-48 hours on low
- Strain and store as described in the basic recipe
Using the slow cooker eliminates the need to babysit the bone broth for two days on the stove. Or are you babysitting your house to make sure it doesn’t burn down?
But what can we do about the amount of time it takes to make bone broth?
Enter the Instant Pot…
Instant Pot Bone Broth
The Instant Pot is an awesome contraption that has grown quite popular in the Paleo community.
It’s a combo pressure cooker and slow cooker (actually it acts as 6 different things).
So, when you use it as a slow cooker it cooks slowly.
But when you use it as a pressure cooker it cooks very quickly.
It allows you to make bone broth, with the same nutrient density as cooking it for two days on the stove, in just over 1 hour!
Again, use the same ingredients as in the basic bone broth recipe.
- Place all ingredients into the Instant Pot.
- Close the lid and seal it.
- Turn it onto manual high pressure for 75 minutes.
- Strain and store as described in the basic recipe.
Learn more about the Instant Pot here.
I just shared three awesome and fairly easy ways to make your own homemade bone broth.
Yet, only about half of you reading this will go to all the trouble.
Some of you will and that’s great.
Some of you will want a more convenient way to obtain it.
So, that’s what I’m going to talk about next.
Buy It Pre-Made
The first non-homemade way of getting bone broth is by buying it homemade – you know, from someone else’s home.
There are a few really great companies that have popped up in the last few years who make really brilliant tasting and high quality bone broth and then ship it right to your house.
The company I use is Bare Bones Broth – they use bones from grass-fed animals and organic veggies and herbs and then simmer it for 48 hours.
The best part is, with a little salt added to it the stuff tastes awesome.
They come in convenient pouches of broth, with 3, 1 cup servings per pouch.
Learn more about homemade bone broth from Bare Bones here.
Buy Bone Broth Powder
A company called, Ancient Nutrition recently came out with a desiccated bone broth powder which has become very popular.
What they do is make bone broth as I’ve described above and then evaporate out all of the liquid until what they have left is the powder.
You can reconstitute it with water and drink it or add the powder to smoothies, juices, or other foods and consume it that way.
Learn more about bone broth powder here.
Buy Collagen Protein Powder
Not 100% bone broth, but still most of the nutrients that is in bone broth, such as collagen, gelatin, and glycine.
You would use this powder as you would any other protein powder, adding it to any liquid you drink, hot or cold.
The best part is that you don’t actually taste it at all so it hides well in everything.
This is a lower cost option to the bone broth powder.
Learn more about collagen protein powder here.
How to Use Bone Broth
Now that you know all the ways you can make bone broth you may be wondering how you can use it.
1. Sip as a warm beverage.
The first way to consume bone broth is to drink it as you would tea or coffee.
Try a serving in the morning to get your day started off with powerful nutrition.
You could also have a cup before bed to help you relax and sleep well.
Experiment with what works for you but any time of day you drink it will be great.
2. Use it as a soup base.
I’m a soup lover and make a batch every week in the winter, and often times in the summer as well.
Simply add it to a pot along with your soup ingredients and you’re good to go.
3. Use it in smoothies.
A great way to use bone broth is as the liquid base for your smoothies.
Simply add all of your veggies and fruits to your blender and then cover with 1 cup of bone broth.
Don’t worry, you won’t be able to taste any chicken or beef flavor in your smoothie.
4. Enhance the flavor of food.
One of the great non-health benefits to bone broth is its deep flavor.
This makes it a great flavor enhancer to anything you’re making.
You could add it to your stir fry pan as a steaming agent.
You could add it to your hearty stews.
You could even steam vegetables in it.
Be creative and find additional ways to use it as a flavor enhancer.
5. Try a bone broth fast.
This is especially useful if you are struggling with an autoimmune disease, joint pain, or your body has become toxic.
Expect a detailed post on how to do a bone broth fast coming soon.
Daily Consumption Recommendations
The power of bone broth is so great that most all of us, sick or healthy could benefit from drinking at least 1 cup each day.
However, when you are struggling with an autoimmune disease your requirements will likely be increased.
Therefore, you should aim for 2 or more cups per day, in divided doses throughout the day.
If you are really sick, a bone broth fast may be a powerful and effective way to kick off the healing process.
Want to discover additional foods and supplements that can help YOU heal your autoimmunity?
Reversing Autoimmunity Coaching changes lives! Click here to learn more about one-on-one coaching – a step by step blueprint and mentorship to help reverse your autoimmunity.
Not sure if one-on-one is right for you? Schedule a free 15 minute consult to find out.