If there is one food I could encourage everyone to start incorporating into their diet daily, THIS WOULD BE IT!!
Bone broth is one of my most favorite ways to add protein to a dish without actually eating meat! I love that I can add it to rice, soups, stews, chilis, sauteed vegetables, beans, and more! It takes the stress and worry away when it comes to wondering if my kids are getting enough protein. It's quick and easy to throw into things because all you do is use it as a replacement for water.
If you're not into making your own bone broth than definitely start buying it! Simply swap it out for chicken/beef stock and chicken/beef bouillon in any recipe. I love to add my bone broth to rice, soups, chili's and stews, steamed veggies, gravies, and really just about any meal that requires water to cook it. It's very versatile and great at adding some flavor! But here are some of the main reasons why I love it! Consuming bone broth has so many great health benefits. Such as:
Contains collagen, amino acids, proline, hydroxyproline, glycine, and glutamine, which help preserve youthful skin and joints. An added bonus for joints, chondroitin, glucosamine, and hyaluronic acid, compounds that reduce inflammation and ease arthritis pain.
Contains vital minerals like calcium, magnesium, phosphorus, and sulfur
Contains glutathione, your bodies antioxidant, that helps control healthy regulation of cell growth
Now that you know some of the amazing benefits of consuming bone broth, let's learn how simple and easy it is to make!
Bone Broth Recipe
1 chicken carcass or soup bones
1 cup carrots
3 stalks of celery washed and quartered
1/2 medium onion peeled and quartered
3-4 cloves of garlic peeled and halved
1 Tbls sea salt (I love using Redmond's Real Salt)
2-3 bay leaves
1 Tbls apple cider vinegar
black pepper to taste
water to cover bones (about 8-12 cups)
In your Instant Pot, Crock Pot, or a large stock pot, place all ingredients in and cover with 12 cups of water (or 3 quarts).
Instant Pot: Turn on manual setting and set timer for 90 minutes and let it manually pressure release.
Crock Pot: Cover and cook on LOW heat for 12 hours.
Stock Pot: Bring broth to a boil, then turn down heat to a simmer. Let broth simmer for 12-48 hours.
Once done, using a mesh strainer, strain out broth into 3 quart jars. Store in refrigerator for 3 days or freeze and use within 3 months.
Notes:
Gelatinous substance will form at the top of the jar, this is called collagen! It is not harmful and is super beneficial to our health. Once heated, the collagen will liquidize and provide great nutritional value to your meals.
Don't be afraid to try different veggie or seasoning varieties. I love adding turmeric, rosemary, oregano, thyme, cilantro, basil, paprika, pepper, and a variety of fresh veggies to my broth! (It usually just depends on what I have in my fridge that day.)
Storing your bone broth:
Storing your bone broth doesn't take much. Simply let your broth cool to room temperature (not leaving it on the counter for more than 2 hours), lightly twist the lid on top of the jar to where the lid is still loose. Place your broth in the fridge and allow to cool for 24 hours. At this point you can keep the broth in your fridge for up to 3 days or store in your freezer for up to 6 months. My tip for storing it in the freezer is, to avoid breaking your jars, keep the lid lightly placed on top of the jar, freezing upright for 24 hours. After this point, tighten the lid all of the way. If the lid is tightened before the broth freezes you risk your glass jars cracking and breaking. (Trust me, I've done this more times then I'm willing to admit to.)
Some people have even chosen to pressure cook their bone broth to have in their storage. You may also do this. I just find that I use mine up quickly enough that it's not worth it to me to go through the trouble of doing this. (And honestly, at that point, I'd rather just go buy cartons of it to have for emergencies.)
When choosing to buy bone broth, look for organic brands that use real bones and no filler, artificial, or sugar ingredients. This is why I choose organic, however, some organic brands do contain sugar, so be sure to turn that carton over and read the ingredients label to make sure all ingredients are good. Kettle and Fire is a great brand, along with Pacific Foods Organic, and Bare Bones.
Learning all of these tips and tricks to improve our health is so beneficial! Taking changes one step at a time can really make a huge difference in how we feel. If you find yourself itching to learn more and become a food expert with what you eat in your home, consider signing up for Nutrivations Intro to Learning Nutrition 4 week online course! In this 4 week program I walk you through the steps of making healthy changes to your food that will leave you feeling your best and teach you how to heal from the inside out!
In the mean time, I created Nutrivation's skin care products to help your skin heal and glow as it goes through hormone changes, aging, and normal wear and tear! You can check them out here!
As always, happy cooking!
Love,
Danielle
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