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Bone Broth benefits are numerous and extensive and just to clarify it is not a short lived health fad!

It is simply an ancient remedy, because it is a nutrient-dense and easy to digest food source.  (Food sources are always best absorbed by the body over an above supplemental sources.)

Over thousands of years, our ancestors made use of every part of an animal. Might sound gross to some, however the bones and marrow, skin and feet, tendons and ligaments, that you can’t eat directly, can be boiled and then simmered over a period of days to allow the nutrients to be released into the liquid.

This long simmering (recommended over 36 hours – 3 days) causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine which are deep inside the bones (the stuff that we pay a lot for in bottles of supplements!)

These compounds go in and boost our immune system and it’s ability to heal the damage that we endure every day through poor diets, stress and environmental toxins.

Broth or Stock?

The difference between a bone broth and a stock is that a stock is simply cooked for much shorter time (3-6 hours.)

Stocks are great for flavouring savoury foods, however stocks don’t have enough simmering time to release the health compounds that bone broth have.     

To make it even better, there are many different kinds of bone broths that you could choose from. Chicken, beef, fish, or you can buy the bone broth powder so you don’t have to neglect your health if you’re travelling. There are even bone broth protein powders now  and bone broth shops!

But, you can’t beat making a simple bone broth at home.

Broth can be enjoyed as a healing elixir (drink a warm cup full before bed) a base for  soup, or a yummy base to casseroles, curries, roast gravies etc.  I love adding it to seasonal vegetables as I saute them, to give them more flavour!

Bone Broth Bread

You could also try this recipe which is an amazingly healthy bread using bone broth for moisture. It is so tasty, and next level if you toast it in a sandwich press! I then love to top a slice with avocado, roast beef, rocket and quark cheese for anytime I need food! For more recipes like these, you could also join my digital women’s health program. 

While generally made from organic chicken or beef bones, the recipe I want to give you below uses grass fed oxtail, which provide loads of nutritional benefits that come from its gelatin and mineral rich properties and has loads of flavour.

Oh.. and always choose Grass Fed Beef

Incorporating grass fed beef in your diet will help you build a strong immune system due to its high antioxidant, vitamin and mineral content.

Grass fed beef contains significantly more antioxidants and healthy fats than grain fed beef, which helps support healthy cell membranes and function.

4 ways bone broth help your health 

Bone broth is anti-ageing: Has high amounts of collagen that forms the structural building blocks of strong skin, giving you a youthful glow. Collagen also supports hair growth, skin regeneration and assists in keeping your nails strong. 

Bone broth is bone building: Vital minerals including calcium, phosphorus and magnesium in bone broth is important to help create and maintain strong and healthy bones. Don’t rely on dairy milk for calcium, have bone broth instead.

Bone broth supports your gut: One of the best foods for those suffering digestive issues, as it is rich in gelatin. Gelatin is essential for connective tissue function – it literally acts to heal and seal the gut, making this broth essential for those suffering chronic inflammation or leaky gut syndrome.

Bone broth is anti-inflammatory: The long cooking time for bone broth breaks down cartilage and tendons releasing anti-inflammatory compounds, chondroitin sulphates and glucosamine, that are found in expensive supplements for arthritis and joint pain. These compounds keep your joints young and flexible.

Ok, let’s get simmering… just in time for Winter!

Easy Beef Bone Broth (With Heaps of Flavour!) 

  • 1.8 kg grass fed oxtail, chopped to fit pot (or other bones)
  • 6 litres water
  • 3 tbsps of apple cider vinegar
  • 2 carrots, chopped
  • 2 celery sticks, chopped
  • 2 onions, halved
  • 2 cloves or garlic and a knob of ginger
  • 1 leek, sliced
  • 1 bunch parsley stalks
  • 3 tsp of black peppercorns
  • 3 bay leaves
  • 6 sprigs thyme

* The amounts are rough estimates so add more or less depending on size of your pot!

Method:

1. Preheat your oven to 200 degrees C. Place oxtail into a baking dish and brown in the oven for 20 – 30 minutes until golden.

2. Pace oxtails into the pot of your slow cooker. Add onion, carrot, celery, leek, parsley stalks, peppercorns, bay leaves and thyme.  Fill the pot with water until completely full, place on lid and set your slow cooker to low. (Set and forget!)

3. You can simmer on a low heat for a minimum of 6 hours  (which is a stock.) Or for a broth –  simmer for 24 – 48 hours. Optional – skim the broth regularly to remove any surface fat and scum. Add more water if necessary.

4. Remove the oxtail and strain the bone broth through a sieve or muslin. Discard the solids and set on bench until it cools.  Then refrigerate the broth overnight. Remove all the excess fat ‘disk’ that solidifies over the top. Your cold broth should look like a jelly at this stage and be full of goodness. Heat to drink and freeze portions for later.

Please note: If it didn’t ‘gel’ this just means there was not enough bones with joints and cartilage to create that gelatin effect.  It’s still great, but you know for next time!

+ Inspiration – Vietnames Pho Soup 

    • Add 3 star anise, 3 cloves, 1 tablespoon grated ginger, 2 cloves garlic and 2 sticks of cinnamon and a little tamari to your bone broth when simmering and use as a base for a delicious Pho soup. All you need to do is add oxtail meat from the bone, spring onion, noodles and coriander. Yum!!

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