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Hold the Pumpkin Spice Latte and Try A Cup of Bone Broth Instead
November 18, 2014
By Dr. Maiko Ochi, N.D., L. Ac.
Replace your morning latte with a cup of steaming bone broth? That’s what some New Yorkers are lining up for at Brodo in the East Village, according to Business Insider, dropping $4 to $9 for 8- to 12-oz. cups of organic or grassfed bone broth.
Now that the weather has turned and we’re experiencing colder temperatures, this might sound like a great idea. And while coffee remains a favorite this time of year (as demonstrated by all its reincarnations … eggnog latte, candy cane latte, gingerbread latte, etc.), and the latest research has shown that it may be helpful in preventing diabetes and liver cancer (though not in the sugar-laden forms listed previously), it just doesn’t stack up nutritionally next to bone broth.
What is bone broth? It’s pretty simple, just bones simmered for a long time to release their nutrients. Bones are rich in minerals like calcium, magnesium, and phosphorus. It’s also high in fat and proteins such as collagen and gelatin. Because these nutrients are food-based, they are easily absorbed by the body, which makes them an ideal option for those with impaired digestion and/or absorption. Bones are inexpensive too, so bone broth is affordable for people on a budget. Bone broth is also excellent for those who claim they can’t cook or have no time to cook. Just throw the ingredients into a pot and simmer away!
What conditions is bone broth good for?
Inflammatory bowel disease and leaky gut: Bone broth contains gelatin and collagen. Both are useful in healing leaky gut that can result from inflammation, food allergies, and dysbiosis. It is also rich in the amino acid glutamine, which the cells of the small intestine use as fuel to repair and regenerate.
Inflammatory joint pain: Proline is great for supporting connective tissue in ligaments, tendons, bones, and muscles.
Immune support: Bone broth contains anti-inflammatory compounds that soothe the respiratory system, which is why chicken noodle soup is such a great remedy for colds and flus.
Liver detoxification: Glycine is used in detoxification pathways in the liver.
Adrenal fatigue: Bone broth contains a lot of nutrients that nourish the adrenal glands.
Skin, hair and nail health: Because bones are high in collagen and gelatin, they are great for skin health and may help prevent wrinkles. They also contain proline and glycine, which support skin elasticity.
Bone health: Because animal bones are great sources of minerals needed for bone health, they are a source of bioavailable nutrients for those with low bone density.
So how do you make bone broth? Follow the recipe below. Make sure you use bones from organic or grassfed animals. Collect vegetable scraps and keep them in the freezer until you have collected enough for broth.
4 quarts filtered water
1 ½ -2 lbs. of bones (beef knuckle bones, marrow bones, meaty bones, chicken or turkey necks, chicken or turkey carcass bones, or any bones you have around)
2 tablespoons apple cider vinegar (organic, unfiltered such as Bragg’s brand)
2 bay leaves
2 tablespoons whole black peppercorns
2 teaspoons (or to taste) unrefined sea salt (optional)
Cloves from 1 whole head or fresh garlic, peeled and smashed (optional)
In a large stock pot or crockpot, place all the ingredients and cover with filtered water. Bring to a boil, then turn down the heat and let simmer for 8-10 hours or longer. You may need to remove the froth that forms in the first hours, which contains impurities.
Using a strainer, pour the broth into glass containers.
Remove the bones and bay leaf.
The broth will keep in the refrigerator for 4 days, or in the freezer indefinitely.