Thursday, September 29, 2022

The Value of Bone Broth

 By Dr. Aisha Durrani, ND

We've officially moved into the fall season.  I've welcomed fall by moving warming spices to the front of my spice cabinet- ginger, cumin, cinnamon, nutmeg, cloves and turmeric.

Another Fall favorite is preparing Bone Broth for the season. It's a protein rich warm liquid that can be drunk in the morning or anytime of the day. It's rich in Collagen that is protective for joint health, gut health, immune health and skin health. It's packed with so many other nutrients, such as glucosamine and chondroitin (shown to lessen symptoms of osteoarthritis), calcium, magnesium, potassium, phosphorus and more.

Bone broth is made by slow cooking animal bones over 8-24 hours.

Here's the recipe:

  1. Add 2-4 lbs of chicken or beef bones (organic, grass fed, pasture raised) to either a slow cooker or a stock pot. Blanch to remove any impurities- first add enough water to the bones and bring to boil. Turn to low heat and let it simmer for 15-20 minutes. Then drain the water and rinse bones.
  2. Roast- This step is optional, but it does improve flavour and give the broth a golden colour. Preheat your oven to 450F and transfer the bones to the baking tray and roast for 30 minutes. You can add vegetables to the tray as well- garlic, onion, celery or carrot.
  3. Add the bones and vegetables back to the pot or cooker with 4L of water and 1-2 Tbsp of Apple cider vinegar. The acidity of the ACV breaks down the collagen and makes it more available in the broth. If you've skipped the roasting step you can add your unroasted vegetables to the pot.
  4. Add Salt, pepper, Bay leaves, star anise and cinnamon sticks.
  5. Now bring to boil, then reduce heat and simmer for 8-12 hours or up to 24 hours. Add additional water as needed to make sure bones are always submerged.
  6.  Remove from heat,  Strain (once or twice) and let cool. Then place in refrigerator.  Once it solidifies, remove the top fat layer (optional). What remains is the bone broth.
  7. Store in fridge for up to 5 days or freeze.

While its easier to cook boneless meat, you're skipping out on an opportunity to get collagen in your day to day cooking. By incorporating meat that has bones and skin in regular cooking, you can make sure you're getting some of that liquid gold.

To book an appointment with Dr. Aisha Durrani, ND, call the clinic at 905-940-2727.