By Noelle Cegielski, founder of Elle’s Healthy Eats
I guess the saying you are what you eat is somewhat true? When we ingest many processed foods full of chemicals, sugars, gluten and trans fats, which are found in today’s Western diet, we are weakening our guts and putting ourselves at risk for many chronic illnesses. Gastrointestinal, GI, health is extremely important. Think about it, all the good nutrients, fats, vitamins, protein and minerals that we obtain from food are absorbed in the small intestine. The digestive tract has a surface area of about 200 square meters and serves as a barrier for our immune system protecting us from many diseases and contamination. Not only has the newly westernized diet played a huge role, but also pesticides in our soil, pollution and environmental factors, refrigeration and pasteurization of food, and the obsessiveness of antibiotic usage and sanitation has wiped out much of the healthy bacteria that line our gut.
“Good news is we can restore our healthy gut bacteria and build up our immunity through proper nutrition. Sipping on a nice steamy cup of bone broth is one of my favorite ways to replenish my gut bacteria (especially during the cold winter season!). With cold and flu season upon us I have the perfect bone broth recipe for you!”
The bone, ligaments and cartilage are some of the most nourishing and nutrient-rich parts of the animal. By simmering the bones and creating a broth the bones release the compounds collagen, proline, glycine and glutamine, which have healing properties. Not only does bone broth build up our gut bacteria but it is also beneficial to other parts of the body. Minerals found in these bones such as calcium, magnesium, phosphorus, silicon and sulfur are easily absorbed in the body when you drink this broth. Researchers have noted that the amino acids produced from making stock were found to reduce inflammation in the respiratory tract and improve digestion!
Before I get to the recipe check out these 7 Benefits of Bone Broth:
Great for the Gut:
Easy and soothing on the digestive system. Contains probiotics to help build up and replenish good gut bacteria.
Protects Joints, Bones and Ligaments:
Contains natural compounds collagen, proline, glycine and glutamine, which studies have shown these compounds help to improve rheumatoid arthritis, joint conditions and inflammatory bowel disease. Gelatin from the bones is a great building block to maintain strong bones and support healthy bone mineral density.
Gives your Skin that Healthy Glow:
Collagen from the bones helps with the formation of elastin. Elastin conserves your skin’s appearance and texture giving you that youthful glow.
Promotes Healthy Immune System Function:
By replenishing your gut bacteria and restoring your gut health you area supporting your immune system function and creating healthy inflammation responses in the your body. Drink a cup or two of this rich, flavorful broth a day to help heal that gut and boost your immunity!
Potassium, glycine, and glutathione all found in bone broth help to detoxify the liver of toxins; chemicals, sugars, pesticides, and other environmental stressors which our common in today’s Western world, by aiding the digestive system in expelling these wastes.
Bone broth contains 19 essential and non-essential amino acids which are the building blocks of protein. It also contains collagen and gelatin to create connective tissue and key nutrients that are supportive to digestive health, immunity, and brain function.
Supports your Metabolism:
Glutathione is an antioxidant that is found in our cells and therefore is essential for maintaining a healthy immune system. This powerful antioxidant also aids in the metabolism of nutrients.
Beef Bone Broth
- 4 pounds beef bones with marrow
- 4 carrots, skin on, chopped
- 4 celery stalks, chopped
- 2 medium onions, sliced in half lengthwise and quartered
- 4 garlic cloves, peel on and smashed
- 1 teaspoon kosher salt
- 1 teaspoon whole peppercorns
- 2 bay leaves
- 3 sprigs fresh thyme
- 5-6 sprigs parsley
- 1/4 cup Apple cider vinegar
- 18-20 cups cold water
- Place all ingredients in a 10-quart stock pot.
- Add cold water.
- Bring to a boil over high heat; reduce and simmer gently, skimming the fat that rises to the surface.
- Simmer for 24-48 hours.
- Remove from the heat and allow to cool slightly.
- Discard solids and strain remainder of the broth in a bowl through a colander.
- Let the stock cool to room temperature, cover and chill.
- Use within a week or freeze up to 3 months
*I made half a recipe and simmered for 24 hours!
*You can also use chicken bones or fish bones instead of beef
*While sipping on a cup of broth is tasty you can also add the broth to sauces, or use as a base for soup!
* Save the carrots, celery, and any bone marrow, heat up and mash-up to serve over your dog’s food! It’s great for them and you and your pup will both have healthy guts!
* If I don’t have time to make my own bone broth my favorite brands to purchase are Epic and Kettle and Fire.