Bone broth is full of vitamins, minerals and protein. Here are five reasons to start sipping.
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TO GET STRONGER
When you cook bones for hours along with acidic ingredients like vinegar and tomatoes, they break down and release more protein than they would in regular stock, which can be prepared in as little as 45 minutes without acid. That’s why a cup of boxed chicken bone broth has 9g of the muscle-building nutrient, while a cup of boxed chicken broth has only 1g. Bone broth is rich in collagen, a type of protein that makes your skin smoother, helps form connective tissue, and works to heal bruises and repair injuries.
TO SOOTHE YOUR STOMACH
The collagen contained in bone broth also repairs damage in the gastrointestinal tract that can lead to bloating and food sensitivities, says Mark Hyman, director of the Cleveland Clinic Center for Functional Medicine in the US. A study at Chicago’s Rush University found that a diet that included bone broth may ease irritable bowel diseases.
TO RECOVER POST-WORKOUT
After a swim, a mug of steaming bone broth will replace lost electrolytes and repair and build muscle, as well as hydrate and warm you up. Plus, Mark says, the broth has none of the added sugar that is found in typical sports drinks.
TO STAY SLIM
Bone broth is full of glutamic acid, an amino acid that binds to taste receptors on your tongue and helps you experience the savoury flavour of umami more intensely. Eating umami-rich foods boosts satiety, which may help you eat less.
TO FIGHT COLDS
Like chicken soup, bone broth contains an anti-inflammatory compound called carnosine, which relieves cold and flu symptoms. It’s also rich in alkylglycerols, Mark says, which are fatty acids that keep your immune system strong.
Rachel Meltzer Warren is a US-based registered dietitian, and author of The Smart Girl’s Guide to Going Vegetarian: How to Look Great, Feel Fabulous, and Be a Better You.
DIY BONE BROTH
Make your own with this recipe from chef Marco Canora, the owner of Brodo, a broth bar in New York City, and the author of Brodo: A Bone Broth Cookbook.
> 4.5kg bones, preferably from grass-fed or organic animals*
> 3 large onions, peeled and roughly chopped
> 2 large carrots, scrubbed and roughly chopped
> 6 celery stalks, roughly chopped
> 1 tbsp black peppercorns
> 5 bay leaves
> 2 cans 400g peeled tomatoes
> 1 bunch flat-leaf parsley
1.Place bones in very large stockpot, and add cold water to cover by 5cm to 8cm (leave at least 5cm of space at the top). Bring to a boil over high heat, skimming off foam every 20 minutes. Reduce heat to low, and pull pot to the side so it is half off the burner. Simmer for 1½ hours, skimming occasionally.
2.Add onions, carrots, celery, peppercorns, bay leaves, tomatoes and parsley to pot, pushing them into the liquid. Cook for at least 3 to 5 hours for poultry bones, or 16 to 22 hours for beef or other large bones. Skim as needed.
3.When done, remove all solids. Strain broth through a finemesh strainer, add salt to taste, let cool, and transfer to storage containers. Refrigerate broth overnight, spoon off solidified fat, and store for up to five days in the refrigerator or six months in the freezer. *Store bones in the freezer until you’re ready to cook. If needed, halve the recipe.