What your Grandmother always knew.
Health Benefits of Homemade Broth
Bone broth or gelatin is one of the most nutrient foods that we can consume. It is rich in collagen and amino acid. Broth contains minerals in a form that the body can absorb easily such as calcium, magnesium, phosphorus, silicon, Sulphur and trace minerals. It contains broke down material from cartilage and tendons such as chondroitin and glucosamine.Gelatine
Gelatine is a protein that contains the amino acids arginine, glycine, and proline. Gelatine has been found to be useful in the treatment of a long list of diseases including peptic ulcers, tuberculosis, diabetes, muscle diseases, jaundice and cancer (Siebecker 2005); (Western A. Price 2014).
Collagen
Collagen is a protein that makes up the bulk of the cartilage that makes up your joints (ROSENBAUM n.d.). It is critical to reducing friction and keeping joints healthy. It is beneficial for skin hair and nail growth; poor wound healing, soft tissue injury (including injury) as well as cartilage and bone injury (Western A. Price 2014).Calcium
Calcium is the most abundant mineral in bone and the most abundant mineral in the body. The calcium in bone broth is easy for the body to absorb and digest. Calcium is necessary for normal functioning of nerve conduction, muscle contraction and it facilitates neurotransmitter release as well as hormone action. Blood clotting, tissue repair and immune function are also dependent on calcium (Siebecker, 2005).
Phosphorus
Phosphorus is an ingredient of ATP, the body’s source of energy. It is essential for the makeup of our DNA, Cell membranes, and messengers that relay information into the cells. Phosphorus can be beneficial for symptoms and conditions such as decreased attention span, fatigue, weakness, muscle weakness, celiac disease, primary hyperparathyroidism and seizures (Siebecker, 2005).Chondroitin
Chondroitin sulfate is a jelly-like substance, now famous as a supplement for joint pain associated with osteoarthritis. It functions to support and provide adhesiveness. It lines blood vessels and plays a role in lowering atherosclerosis, cholesterol and heart attacks (Siebecker, 2005).Magnesium
Magnesium is involved in over 300 enzymes reaction in the body and is present in enzymes that generate and stabilise ATP. It can be beneficial for symptoms and conditions such as nervousness, anxiety, restlessness, confusion, hyperactivity, insomnia, muscular irritability, weakness, fatigues, allergies, and cardiovascular disease (Siebecker, 2005).Sodium and Potassium
Sodium and Potassium are electrolytes that have a major influence on electrolytes balance and their electrical conductivity is necessary for nerve signals, muscle contraction as well as hormone and neurotransmitter release. Both minerals are involved in our adaption to stress, and during periods of prolonged stress, the body’s stores can be depleted. Potassium can be beneficial for symptoms and conditions such as cramp, fatigue, nausea, vomiting, increased urination and heart attack (Siebecker, 2005).Sulphur
Sulphur is a component of connective tissue (cartilage and skin), proteins (enzymes and antibodies), hormones, and B vitamins. It is involved in energy production, blood clotting and bile secretion from the liver. Sulfur can be beneficial for use in degenerative arthritis and detoxification (Siebecker, 2005).
The vinegar used in broths helps extract the nutrients from the bones.Slow Cooker Beef Broth
Ingredients:
- 1-1 1/2 kg beef bones, meat bones and marrow bones (preferably from grass-fed cows)
- Filtered water
- 1 tablespoon apple cider vinegar
- Onions, carrots, celery – coarsely chopped
- a few sprigs of thyme (optional)
- bay leaf (optional)
- Preheat oven to 220°C. Place the bones in a roasting pan and roast uncovered for 30 minutes.
- Transfer the bones to the slow cooker. Add the vegetables, thyme, bay leaf.
- Add enough water to cover the bones. Add apple cider vinegar.
- Cook on low for 8-48 hours.
- Remove all vegetables and bones, and put broth through a strainer.
- Refrigerate overnight. The fat will have solidified by the next day; remove it and discard or reserve for another use.
- Discard thyme and bay leaf.
- Refrigerate broth and use within a few days or freeze.
Slow Cooker Chicken Broth
- Chicken skin is rich in collagen, and also a great addition to broth.
- Make a broth using a whole chicken. Cook for about 6 hours or until the chicken is cooked through.
- Allow broth to cool, remove meat from the carcass, put the bones and carcass back in the slow cooker and continue to cook for the remainder of the time. Use the meat for salads or making soup.
Ingredients:
- 1 Whole chicken or chicken pieces (carcass, including necks and backs).
- 4 chicken feet (optional)
- 1 leek, cut into several pieces
- 1 large onion quartered
- 2 carrots, peeled and cut in half
- 2 ribs celery, cut in half
- 2 bay leaves
- Handful of parsley
- filtered water
- 1 tablespoon apple cider vinegar
Method:
- Place the bones, chicken heads and feet (if using) in the slow cooker or pot.
- Add the vegetables, bay leaves and add enough water so the bones are completely covered.
- Add apple cider vinegar. Cook on low for 10-12 hours.
- Remove all vegetables and bones and put broth through a strainer.
- Refrigerate overnight. The fat will have solidified at the top by the next day. Remove fat and discard or reserve for another use.
- Refrigerate broth and use within a few days or freeze.
(an adaption of Caroline Toner's handout)
References:
Western A. Price 2014, “Broth is Beautiful”, accessed at http://www.westernaprice.org/health-topics/broth-is-
beautiful/
ROESNBAUM S n.d., “Novel Mechanisms Protects against Arthritis”, no October 2013, pp. 22-29, viewd August
2014 <http://content.ebscohost.com.ezproxy.endeavour.edu.au.
Siebecker, A 2005, “Best of Naturopathy Traditional Bone Broth in Modern Health and Disease”, no March, viewed
28 August 2014 <http://content.ebscohost.com.ezproxy.endeavour.edu.au.
