BONE BROTH BASICS

INTRODUCTION

“Good broth will resurrect the dead.” —– South American proverb

I don’t have any scientific studies to back up this claim, so I’m going out on a limb here to say that I believe bone broth is the healthiest food a human can consume.   The prolonged cooking of bones in water results in a broth SUPER RICH in nutritional constituents that promote strength and helps to prevent bone and connective tissue disorders.

Bone broth is widely consumed throughout the world, but it is a lost art in American households. Every Saturday my mom would prepare various bone broths – mostly chicken or beef — as soup stock for the following week. Because let me tell you a fact of life … you simply can’t make a GREAT soup, unless you use REAL bone broth. That fake crap you can buy in a can or box, even if it’s so-called “organic” just doesn’t cut the mustard.

The crazy thing about that is that it’s really quite easy to make. You just need to know a few basics. The biggest drawback is time. But, even that can be made easier if you use a crock pot. Before we look at the cooking basics, let’s take a quick look at what bone broth is, and the health benefits.

THE MAKEUP OF BONES AND BONE BROTH

Bone Marrow

There is yellow marrow, and red marrow. At birth, all bone marrow is red. The aging process gradually converts red marrow to yellow marrow, and stops when about half the marrow is yellow.  

Yellow marrow is stored in the hollow interior of the middle portion of long bones. It is where lipids and fats are stored. Red marrow is found mainly in the flat bones; hip bone, sternum, skull, ribs, vertebrae and scapula. Yellow marrow will change back to red as needed to increase blood cell production, as for example, in cases of severe blood loss.

The red marrow is an important source of nutritional and immune support factors extracted in the cooking of bone soup. Red marrow is where the stem cells (myeloid and lymphoid, which are precursors to red blood cells, white blood cells, and platlets) are formed. Red blood cells carry oxygen to other cells in the body, while white blood cells are essential for proper functioning of the immune system, and platelets are important for clotting. Bones are awesome!

Cartilage

The cartilage from joints is the kind incorporated into bone broth. One component of cartilage is chondroitin sulfate, which maintains the integrity of the cell structure. It also lines the blood vessels, and has been found to play a role in lowering cholesterol and the incidence of heart attacks, aids in slowing down arthritis and other degenerative bone diseases. It has been shown to improve inflammatory conditions of the gastrointestinal tract.

Shark cartilage has been clinically found to be useful in the treatment of joint disease and in the stimulation of immune cells. However, these supplements are expensive. You will get the exact same benefits by using el-cheapo cartilage-rich beef knuckles, chicken feet, trachea, and ribs in your bone soup.

 Glycine and Proline

There are two very important amino acids present in bone broth; glycine and proline

Glycine is a simple amino acid necessary to make other amino acids. It is a vital component in the production of heme, the part of the blood that carries oxygen. It is also involved in the manufacture of glucose which support digestion by enhancing gastric acid secretion. This is essential for wound healing. Glycine is a precursor amino acid for glutathione, of which large amounts are needed for the liver to detoxify after chemical exposure.

Proline is essential to the structure of collagen and is therefore necessary for healthy bones, skin, ligaments, tendons and cartilage. Small amounts can be manufactured by the body, and it is also found in many foods, but also in small amounts. The fact is that dietary protein is essential to maintain optimal levels of proline in the body.

Glycine and proline needed for: the manufacture of glucose, gastric acid secretion, soft tissue and wound healing, healthy connective tissue, effective detoxification by the liver, and production of plasma. Additionally, new studies indicate they have a beneficial effect on memory and in the prevention of depression.

Collagen and Gelatin

Collagen is the same thing as gelatin. Collagen is found in the body, while gelatin refers to the extracted collagen that is used as food. Bone broth produces a rubbery gelatin when cooled. Collagen comes from the root word “kola”, meaning glue.

About 25% of all protein in the body is collagen, of which there are at least 15 different types. It is found in; bones, ligaments, tendons and skin (type I), in cartilage (type II), and in bone marrow and lymph (type III, or reticulin fiber).

Some of the ailments resulting from insufficient collagen are poor wound healing, bleeding gums, and bruising. These symptoms are often mistakenly attributed to a lack of Vitamin C. This is only true indirectly, as vitamin C is needed to synthesize collagen. While gelatin is rich in the amino acids, it is not a complete protein. However, it provides many amino acids and therefore decreases the amount of complete protein needed by the body. Studies show that gelatin increases the digestion and utilization of many dietary proteins such as beans, meat, milk and milk products.

Gelatin helps help heal the mucus membranes of the gastrointestinal tract in cases of inflammation such as irritable bowel syndrome or in “leaky gut syndrome”. It is also helpful in soft tissue and wound healing, and in the formation and repair of cartilage and bone

Most crapola commercial gelatin products are made from animal skin and often contain MSG. Broth made from bones produces a much more nutritious gelatin that contains a wide range of minerals and amino acids.

Minerals

Three quick indisputable facts; 1) minerals are essential to life, 2) optimal health begins in the gut and, 3) a huge percentage of Americans are mineral deficient due to a crappy, fake food, GMO, processed poison diet.

Broth offers easily absorbed extracted minerals. These minerals promote the health of the intestinal tract. Bone is an excellent source of calcium and phosphorus, and to a lesser degree, magnesium, sodium, potassium, sulfate and fluoride (the good kind).

—– Calcium is absolutely necessary for healthy bones, muscle contraction and relaxation, proper clotting and tissue repair, normal nerve conduction, and endocrine balance. Calcium deficiency will lead to osteoporosis, brittle nails, periodontal disease, muscle cramps and spasms, palpitations, depression, insomnia, and hyperactivity.

—– Phosphorus is necessary for the generation of energy in the body. It is also a critical component of cell membranes and helps regulate intracellular pressure. A deficiency in phosphorus can lead to symptoms such as fatigue, weakness, muscle weakness, celiac disease, osteomalacia, and seizures.

—– Magnesium is the most common dietary deficiency in America. The mineral is involved in over 300 enzyme reactions, is a cofactor for vitamins B1 and B6, and is involved in the synthesis of proteins, fatty acids, nucleic acids and prostaglandins. Proper nerve transmission, muscle contraction and relaxation, and parathyroid gland function are dependent on magnesium.

Now that you know all these phenomenal health benefits, and that you can become healthier than ever, let me ask you just one question; WHY WOULDN’T YOU WANT TO EAT THIS AT LEAST ONCE OR TWICE A WEEK?? Because it’s too difficult to make? Au contraire!!! Let’s take a look …..

BONE BROTH BASICS

1)—- Bones and cartilage of most meats can be used; beef, pork, poultry, lamb or fish (fishheads and carcasses provide iodine and thyroid-strengthening substances). If you’re fortunate enough to have access to game meat, wild animals have some of the healthiest bones because they eat a diet that’s evolutionarily correct for their digestive systems.

2)—– Use quality bones … organic if you can get it. A study was published last year in a medical journal titled — “The risk of lead contamination in bone broth diets.”.   The idea being that farm animals can be exposed to lead via food, water, air, dust and soil, and that it progressively accumulates in bone. Personally, I think that’s bunk because one can never avoid every possible toxin 100% of the time. If this is a concern to you, read more about it here; — http://chriskresser.com/bone-broth-and-lead-toxicity-should-you-be-concerned/

3) Young bones are better. Just as in humans, animal bones and joints wear down and degrade over time, reducing the amount of connective tissue and consequently reducing the amount of gelatin that will end up in your broth. The younger the animal, the more gelatinous your broth will be. Veal bones, joints, feet and necks would yield the most gelatin, as these animals are butchered very young. Broth made from veal are a chef’s secret weapon in the kitchen, taking everything to the next level. The downside, of course, is how a veal-animal is raised …. often in horrible conditions.

4)—– Use quality water … and the right amount. Our water system is fluoridated so, I only use Poland Springs Spring Water. It’s under two bucks a gallon. For me it makes a difference … at least psychologically. This is often where people mess up. Several websites/cookbooks say to use about one gallon of water per two pounds of bones. That’s too cumbersome for me. Plus, it’s flat out wrong. Use too much water and your broth just won’t gel properly (although it will still be healthy.) It’s real simple folks. Add enough water to cover them by about 2 – 3 inches.

5)—– Big bones (from beef, pork, lamb) will produce a much better flavor if you roast them in the oven until browned …. about an hour at 350 degrees, until the bones develop color. Roasting forms compounds that give flavor and color–the result of a fusion of amino acids with sugars, called the Maillard reaction. Chicken carcass has the highest concentration of red marrow.

6)—– Mix your bones! Why? Because different bones contain different things. Femurs, for example, are great as they contain a ton of marrow but very little collagen. You want a good mix of bones, joints and feet. Just remember to use a simple 1:1:1 ratio of bones, joints and feet. This will almost guarantee you achieve that victorious gel. (Just to be safe, I always throw in some chicken feet as they are tremendously rich in collagen.) For beef broth, I believe a combination of oxtail bones, beef shank and marrow bones make for the tastiest broth. If there’s meat on the bones, leave it on for the duration.

7)—— Use whatever tools you have to break the bones into smaller pieces …. About three inches long. This increases the surface area of bone exposed to the boiling water, and thereby also increases the quality and nutrient value of the soup. For large bones, have your butcher do this …. otherwise you’ll need a sledgehammer.

8)—– Hydrochloric acid, produced by the stomach, helps to break down food but is also necessary to extract elemental minerals from food. As such, when making bone broth, an acid is necessary in order to extract the minerals from the bone. This is the purpose of adding vinegar when making broth. Specifically, vinegar extracts calcium …. you might recall those egg shell experiments which, when soaked in vinegar, turns the shells all rubbery. I only use Braggs Organic Unfiltered vinegar. But, you can use any rice, wine, cider, or balsamic vinegar. The general rule-of-thumb is about two tablespoons per two pounds of bones.

9)—– Making stock is a SLOW process. Once you brought the water to a gentle boil it generally takes a simmering time of; 8 hours for fish, 12-24 hours for poultry, 24-48 hours for beef/pork. This is the only valid use for those ridicules crock pots. Never let the broth reach a fast boil. If more water is needed to keep the bones covered add only hot water, not cold or lukewarm.

10)—- For the first 2-3 hours you’ll need to remove the top layer scum every 30 minutes. This will produce a clearer, better tasting broth.

11)—- A quick parboiling and then rinsing the bones in cold water before cooking or roasting can also help produce a clear broth as it greatly reduces the amount of residue in the liquid. You can get an ever clearer broth by straining a second time through a hair sieve or a colander lined with cheesecloth.

12)—– Add whatever vegetable and spices you like to give the broth flavor. Garlic, onions and ginger add the most intense flavor. You can add celery, carrot, parsley and pretty much any other vegetable you want. The same holds true for spices. In other words, there is absolutely no ‘One Magic Recipe’ for stock. All that being said, I’ve found that it never pays to go overboard. The simplest recipes are often the best tasting. I rarely go over 10 ingredients.

13) Spices I add early on. Vegetables I add during the last two hours. Even though the vegetables are discarded at the end, there is a point of diminishing returns, perhaps even harmful, by simmering veggies to death. Vegetables can only be cooked for so long before they begin to break down, giving your broth an undesirable burnt or bitter flavor.

14) Some “experts” tell you the broth should be set to cool until the fat hardens on top, and then remove the fat and refrigerate the broth. That’s nuts. I never remove the fat!! Fat is GOOD for you! The stock will keep about five days in the fridge. After five days, if boiled again it can be kept another five days. It will keep several months in the fridge. Properly prepared broth will cool to a rubbery, jellylike consistency due to the high gelatin content of the collagen. This is good!!

15) What do you do with it? You use it as the liquid in making soups, stews, gravies, and sauces. You can use it to sauté’ or roast vegetables. Or, you can just heat it up, add some meat balls or dumplings, and just eat in plain …. cuz that’s YUMMY also. Or, try this; bring your stock to a slow boil, scramble an egg or two in a bowl and then slowly pour the egg in the soup while whisking vigorously …. this will produce “egg-drops”.

For further reading here are two most excellent sources from the Westin A Price Foundation;

—–1) Broth Is Beautiful — http://www.westonaprice.org/health-topics/broth-is-beautiful/

—–2) Stocks — http://www.westonaprice.org/health-topics/stocks/

BASIC BONE BROTH RECIPE

First, here is the basic summary of everything discussed above;

1. Roast any bones beforehand for added depth and flavor (don’t do this for fish).
2. Put bones in pot and add water just to cover bones.
3. Add your acid (vinegar) to help draw out the good stuff.
4. Bring to a boil and then reduce to a simmer.
5. Skim, skim and skim some more. Scum and impurities rise to the top during the initial simmer phase. Simply skim, discard and keep simmering.
6. Once there is no longer any scum rising to the surface, keep simmering, adding water only to cover the bones as necessary.
7. Prep your veggies. Peel onions, as the peel can impart a burnt or bitter flavor. Add your veggies with about 2-3 hours of simmering left. I never simmer veggies more than 3 hours … that’s plenty of time for them to impart their flavors. Wait until the final hour to add parsley or celery leaves.
8. Return to a simmer for the final leg, and this time don’t worry about adding more water. You want the nutrients and gelatin to concentrate as we bring in the flavors from the veggies and herbs.
9. Strain, or double strain your broth and cool it down. Eat! Live long and prosper!

BASIC BEEF BROTH

Ingredients

—- 6 pounds of bones (example: beef shank, knucklebones, neck bones, oxtail, marrow)

—- 4 chicken feet

—- 2 tablespoons extra-virgin olive oil

—- 2 tablespoons tomato paste

—- ¼ cup apple cider vinegar

—- VEGGIES

——— 3 carrots, coarsely chopped

——— 3 celery stalks, coarsely chopped

——— 2 onions, halved and peeled

——— 15 oz. can tomatoes (whole, peeled or diced)

——— 1 head garlic (remove skins)

—- SPICES

——— 3 bay leaves

——— 1 bunch fresh flat-leaf parsley

——— half bunch fresh thyme

——— 1 tablespoon black peppercorns

Preparation

Step 1: —- Heat oven to 350 degrees. Place bones (but not chicken feet) on a cookie sheet. Drizzle with olive oil, turning to coat, then brush all over with tomato paste. Roast until browned about an hour. They don’t need to cook all the way through but to just develop some color.

Step 2: —- Put roasted bones in a 12-quart stockpot. Add chicken feet. Add vinegar. Add cold water to cover by 3 inches. Bring to a boil, then immediately reduce to a low simmer. For the next two-three hours, skim scum from the top every half hour.

Step 3: —– Add the spices. Simmer for a MINIMUM of 10 hours. The longer the better … until the bones are quite soft and spongy. I simmer my broth for 24 hours. Sometimes more.

Step 4: —– About three hours BEFORE you’re done simmering (however long you decide), add all the veggies.

Step 5: —– Strain. Throw all solids away. You should only have liquid left. Strain again through a cheesecloth for a clearer broth. Cool. Eat.

I know what you’re thinking. How can something sooooo incredibly healthy be so damned easy to make? Or, why haven’t you been doing this for years? Or, why did Stucky take 3,000 words to write this? Well, because I love you all, and I want you around so I can kick your asses. Now … get busy and make some broth!!!!

Don’t be this guy!

Author: Stucky

I'm right, you're wrong. Deal with it. View all posts by Stucky