Making your own for health, energy, and collagen protection.
Bone broth is the new kale. It’s a superfood that’s all the rage right now and it’s well deserved. This health-boosting broth is full of critical macro and trace minerals; aminos like glycine, glutamine and immune supporting proline; and collagen to heal your gut, strengthen your bones, and skyrocket your energy—to name just a few of the benefits!
In fact, I’ve even included a new yummy Fat Flush bone broth in The New Fat Flush Plan that’s available for pre-order NOW!
Benefits of Bone Broth
If you want the digestive and immune boosting benefits of bone broth, you HAVE to be drinking bone broth made from a healthy animal (i.e. grass-fed, pasture-raised or wild caught). Only then will you be able to enjoy the many benefits of bone broth, including:
• Bone broth contains tons of collagen, the protein that makes up bones, tendons, ligaments and other flexible tissues
• Bone broth contains other proteins like gelatin, proline and glycine
• Contains lots of Glycosaminoglycans (GAGs), including glucosamine, that are commonly taken as supplements to reduce joint pain and inflammation
• The glycine and glutamine—both amino acids found in large quantities in bone broth—this maintains the integrity of the intestinal wall, and helps heal leaky gut
• Contains minerals like magnesium, potassium and calcium that promote strong bones
Enjoy a Bowl at Home
If you’re short on time, you can buy bone broth online from Kettle & Fire. I trust this brand because their formula is made using only 100% grass-fed bones and organic vegetables and herbs, is free of any hormones, antibiotics and artificial ingredients, and is USDA approved. Simply heat for a few minutes on a stove and enjoy!
On those less busy days, you can also prepare a batch at home. Here’s a bone broth soup recipe we whipped up in the Fat Flush kitchen recently that’s perfect for cozy fall evenings.
• 3 to 4 pounds of mixed beef bones (short ribs, oxtails, knuckles, and neck bones)
• 1 tablespoon olive oil, avocado or macadamia nut oil
• 2 medium carrots
• 3 celery stalks
• 2 medium yellow onions
• 2 tablespoons cider vinegar
• 1 bay leaf
1. Prepare the bones: Heat the oven to 400 degrees. Place the bones on a baking tray and drizzle with olive oil.
2. Roast the bones: Place the tray in the oven, roasting for 30 minutes. Turn the bones, then roast for another 30 minutes.
3. Prepare the vegetables: Chop the carrots, celery, and onions roughly. You’ll discard these later, so you don’t need to be precise.
4. Combine broth ingredients: Place the roasted bones, chopped vegetables, bay leaf, and cider vinegar in a large stock pot. Cover with water so that the ingredients are under at least 2 inches of liquid. At this point, you can also add in any other flavoring ingredients that you want in the broth.
5. Cook the broth: Heat the broth over high heat until it comes to a rapid simmer, then reduce the heat to low. Cover the broth and let it simmer on low for 12 to 24 hours. Skim off the foam on top periodically. You may have to add water occasionally to make sure the ingredients stay covered.
6. Strain and cool the broth: After the broth has darkened to a rich brown color, remove it from the heat and strain through a fine-mesh sieve. Place the broth in a large container and let it cool to room temperature. Once cooled, place it in the fridge to chill. Scrape off any solidified fat that rises to the top before using.
7. Reheating bone broth: Reheat your bone broth for a steaming cup you can sip on its own, or use it as a powerful ingredient in your favorite recipes.
From my kitchen to yours, I hope you experience all the healing benefits of bone broth with lots of the best ingredient of all—LOVE!
This sounds delicious. I’ve never roasted the bones and I am sure it will really increase the flavor. Thanks so much for this wonderful recipe. I’m looking forward to your new Fat Flush edition!
If the bone broth is made from grass-fed, grass finished cows, there is no need to skim the fat. In fact, the fat is full of nourishing fatty acids and should be consumed.
Theresa: Thanks for your comment. And yes, you are correct. However, in our experience, the foamy “top” that forms on bone broth is unappealing to children and so this family-friendly recipe suggests that the foam be periodically skimmed. Your choice, of course 🙂
I have developed a lot of food allergies in the past few years. My chiropractor recommended bone broth but I have never made it. Do you think it would help?
Marlene, bone broth boosts your immune system. With a stronger immune system you can more easily cope with allergens and reduce your reactions. So yes it could help.
Why oh why do you tease me like this? I have JUST bought your original book and am about to embark on the two week detox. No worries, I have to fix my health and weight up before an overseas trip in December, but have already ordered your new release!
What about the histamines in bone broth? I have made it repeatedly and it seems that my husband has trouble with it. Is there a way to prevent histamines in it?
Gerry, you can limit the histamines by eating the bone broth right after it is made and freezing other portions. More histamines develop as time progresses. Also your husband could take Flora-Key probiotic which contains species of flora that are non histamine producing and could help improve his immune system.
I have heard of people literally scooping out and eating the marrow after roasting beef bones. Has anyone tried this?? I haven’t the courage to try it but sounds interesting! It’s very nutrient-dense, just like organ meat (and maybe more palatable than organ meat).
With regard to the bone broth, I add the veggies at the last hour as they don’t take nearly as long to release their nutrients. I also add a bunch of parsley stems (saving the leaves for my finished soup). Delish!
If you don’t mind your bone broth being chunky, is there any other reason to strain the broth at the end of the process? Of course you take out the bones, but why not eat the veggies?
And regarding Carol’s question about scooping the marrow? It sounds highly nutritious, and I just want to make sure there is nothing on the downside of making “Chunky” bone broth.
Thanks for the great recipe!
If you’ve ever made broth….let alone bone broth (12-24hr simmer)….the vegies are done. They are limp and slimy and there’s clearly nothing there. Very unappetizing. Not a nutritionist…just a long-time cook.
I have eaten the bone marrow and it is very tasty.There’s no reason not to do this but you can also just put the bones in the broth and let the marrow add to the nutrition. The well cooked veggies are pretty depleted of nutrients since they also have gone into the broth.
Where does one find these bones…oxtails, knuckles, neck bones…. if not available at your local grocery chain? And no grass-raised ranches nearby…
You can purchase grass fed beef bones on line here Grassfed Beef Marrow Bones – White Oak Pastures: Pasture Raised …
http://www.whiteoakpastures.com › Grassfed Beef
Love bone broth
Thanks for sharing the amazing recipe. I will try this for sure.