Bone broth has many health benefits and is quite rich in protein, vitamins, and minerals, excellent for repairing the gut in IBS Treatment.
What is bone broth?
Bone broth is not just a new trendy buzz word. It has been around for a long time and is consumed in traditional cultures for it nutritious benefits. Bone broth is a power food that is relatively inexpensive. Bone broth is made by slow cooking bones from chicken, turkey, or beef along with veggies such as onions, celery, carrots, and spices. The slow cooking allows the nutrients, marrow, and collagen from the bones to be released from the bones. The broth is typically slow cooked for an excess up to 24 hours.
Benefits of bone broth:
Bone broth has many health benefits and is quite rich in protein, vitamins, and minerals. One component of the broth is gelatin that not only can help with skin health but also has key roles in helping to repair the gut lining. People with IBS, heartburn symptoms, and constipation may find benefit from drinking bone broth along with their gut repair protocol. Bone broth is also very high in amino acids proline and glycine that have properties to help build connective tissue, helps to support digestion, and nervous system functions.
Who should drink bone broth?
One of the main beneficial properties of bone broth is its protein content as well as being filled with other key vitamins and minerals. Drinking bone broth is a simple way to consume protein and replenish nutrients. Bone broth can be effective in helping to replenish nutrients in someone getting over a cold with nausea, after endurance sports, as well as having it as a late night snack to prevent hunger induced insomnia.
Not all bone broth is created equal:
It is important that if you make bone broth at home to only get the freshest and organic ingredients. If you prefer to buy bone broth, make sure the source uses organic ingredients and does not all fillers like MSG or high sodium to its broth. Some good brands are Pacifica (found at most major grocery stores, Whole Foods, and PCC) and Kitchen Witch Bone Broth (can email them to order online).
Want to make your own bone broth? Simple Recipe Below
Bone Broth Ingredients:
- Need large stock pot or crock pot to cook the broth in
- Strainer to remove bone pieces when broth is done
2 pounds (or more) of organic bones (beef, chicken, or turkey)
1 onion chopped into cubes
2 choppted carrots
2 chopped stalks of celery
1/4 pealed and cut ginger root
2 tablespoons Apple Cider Vinegar
Add 2 cloves of garlic during the last 30 min of cooking for added immune boosting properties
Optional: To add onto of finished broth for serving: 1 bunch of parsley, 1-2 cut green onions (to add on top),1 tablespoon or more of sea salt, 1 teaspoon additional seasoning herbs to taste.
Bone Broth Instructions:
- If using raw bones (compared to roasted chicken), roast bones in the oven at 350 degrees for 30 minutes.
- Then, place the bones in a large stock pot. Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid from the apple cider vinegar helps to prepare bones for releasing nutrients.
- Add the vegetables to the pot. Add any salt, pepper, spices, or herbs, if using.
- Bring the broth to a boil. Once boiled, reduce to a simmer.
- Estimated simmer times depend and on meat bones used:Beef broth/stock: 48 hours
Chicken or poultry broth/stock: 24 hours
- As broth is simmering, occasionally remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away.
- During the last 30 minutes of simmering, add the garlic cloves
- Remove from heat and let cool slightly. Strain the broth using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.
- Serve with chopped green onion and parsley on top, drink 1-2 cups a day
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Dr. Ellie Heintze, ND, LAc, is a naturopathic doctor and acupuncturist specializing in IBS, Migraine relief, and digestive health. For more information about the clinic, visit: startingpointacupuncture.com
Recipe adapted from: https://wellnessmama.com/5888/how-to-make-bone-broth/
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Dr. Ellie Heintze, ND, LAc
- Master’s Degree in Acupuncture
- Doctorate in Naturopathic Medicine
- Master’s Degree in Chemistry
Northern Arizona University
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