Ripe Nutrition1 Comment

Benefits of Broth - BROTHING

Ripe Nutrition1 Comment
Benefits of Broth - BROTHING

Bone broth is a nutrient-dense, delicious-tasting food than can benefit just about anyone and everyone.  Bone broth is made by boiling or slow cooking animal bones for an extended period of time (usually around 6-12 hours) which releases the rich nutrients from the bones into the water. The nutrients from the bones and marrow are anti-inflammatory, making bone broth helpful for those who suffer from inflammation, joint pain, digestive issues such as leaky gut syndrome, irritable bowel syndrome, acid reflux, or even autoimmune diseases.

There is an array of beneficial nutrients in bone broth, but one key ingredient is the amino acid glycine. Glycine helps with detoxification by protecting our liver cells. It is a significant element of bile acid, which is imperative for fat digestion and healthy blood cholesterol levels. Glycine and the other synergistic nutrients in broth have the ability to keep the digestive process running smoothly. Glycine also has calming effects, which have been shown to encourage better sleep...who doesn’t want that!?

Bone broth contains gelatin – an extremely nutritious protein. The amino acids in gelatin encourage healthy hair, skin and nail growth. Yes please! Our skin is made up of collagen, which is what our body uses gelatin to form. The gelatin is extracted from the boiled down cartilage and it helps to increase healthy connective tissue. This makes skin appear smoother and more supple. Gelatin also promotes probiotic balance and growth in our guts, contributing to healthy digestion and increased immune function. Because of its association to collagen, it can also help to reduce joint pain and inflammation.

We often crave chicken soup when we’re sick, which isn’t surprising, since it actually has therapeutic, healing properties. Studies have shown that it can significantly extenuate infections caused by cold and flu viruses! This is because of the amazing array of nutrients like calcium, potassium, silicon, sulphur, magnesium and phosphorus. These essential nutrients play hundreds of roles in the body and work to keep our entire system in good health.

To ensure that your broth is providing you with all of these beautiful benefits, choose healthy bones from healthy animals. This means grassfed, pastured, organic and small, locally farmed whenever possible. It is also important to add about ¼ tsp of vitamin C powder (ascorbic acid) to the water you are using. This will help to draw out vitamins and minerals from the bones, giving you an extra nutrient-dense broth.

Make delicious bone broth a part of your daily routine to keep your body in peak health! 

 

 

{Basic Broth Recipes}

Every broth recipe uses a mix of vegetables called mirepoix to form a base of flavour. Mirepoix is a mix of onion, carrot, celery, and sometimes leeks. The vegetables should be clean, but the peels and roots can be used since they will be strained out later. The size you cut the vegetables is determined by how long you're going to simmer the broth for. The shorter the cook time, the smaller the vegetables should be cut.

{Vegetable Broth}

The ingredients for a vegetable broth are the same as the mirepoix used in all of the bone broths

  • Simmering time: 1 hour
  • 2 onions
  • 3 carrots
  • 1 bunch celery
  • 1 bunch thyme
  • 1 bay leaf
  • 1/2 bunch parsley
  • 1 tsp black peppercorn
  • {Optional}
  • Fresh ginger
  • Cilantro
  • Lime juice
  • Chilies
  • Kale
  • Any seasonal organic vegetables of your choice

{Fish Broth}

  • Simmering time: 45 minutes
  • Raw fish bones, rinsed clean
  • Mirepoix

{Chicken Broth}

  • Simmering time: 4-6 hours
  • Raw chicken bones, rinsed clean
  • Mirepoix

{Beef Broth}

  • Simmering time: 8-12 hours
  • Beef bones, roasted in the oven until brown
  • Mirepoix
  1. Fill a large stock pot with your bones of choice. Cover with enough water to fully submerge the bones.
  2. Bring to a boil on the stove and boil uncovered for at least half an hour.
  3. Add the mirepoix and reduce to a low simmer.
  4. Follow the simmering time for each recipe. Cool and strain when finished.
  5. Freeze in small batches or consumer within a few days.