Recipe: Homemade Nutrient-Dense Bone Broth
Bone broth has recently gained a lot of attention in wellness circles with its proposed benefits for gut health, joint support, immune function, and skin. With it getting chilly outside, having some bone broth on hand is the perfect way to warm up and keep healthy!
What Is Bone Broth?
Bone broth is a nutrient-dense liquid, providing a high concentration of essential nutrients. It’s made by simmering animal bones (such as chicken, beef, or fish) with water, vegetables, and sometimes herbs for an extended period.
Because bone broth is rich in collagen, amino acids, vitamins, and minerals, the slow cooking process breaks down the bones and connective tissues, releasing these beneficial components into the broth, making it a valuable addition to a healthful diet.
Stock vs. Bone Broth
You may be wondering what the difference is between stock and bone broth. Both are soup-like liquids but there’s some key differences between the two!
Stock is often make by simmering bones or meat with veggies such as carrots, celery, and onion, for a short period of time — usually around 2-6 hours.
It’s often used as a base for soups, sauces, and stews and focuses more on enhancing flavor in culinary dishes rather than nutrient density.
On the other hand, bone broth is made by simmering bones (often roasted) and connective tissues for an extended period, usually around 12-24 hours. It can also include small amounts of meat, vegetables, herbs, and vinegar to extract minerals and collagen.
The collagen extracted makes bone broth higher in protein compared to broth, an it’s primarily consumed as a nutrient-rich beverage or used in recipes for its health benefits, such as promoting joint health and gut healing.
Bone broth emphasizes health benefits; stock emphasizes flavor.
Nutritional Profile of Bone Broth
The nutritional content of bone broth can vary based on the ingredients and simmering time. However, it typically contains:
● Collagen and Gelatin: These proteins support connective tissue health and digestion.
● Amino Acids: Especially glycine, glutamine, and proline, which can help with gut and muscle health.
● Minerals: Bone broth provides small amounts of calcium, magnesium, potassium, and phosphorus, which are essential for bone health.
● Electrolytes: Helps maintain hydration and balance in the body, especially beneficial for those with digestive issues.
Potential Downsides and Considerations
Bone broth is generally safe for most people, but some may need to exercise caution:
Store-bought bone broth, for example, tends to have high sodium content. Make sure to look for low-sodium or make your own (recipe below!)
Also, those sensitive to histamines may need to avoid bone broth, as it can trigger symptoms.
Lastly, some concerns have been raised about heavy metals being found in bones. Make sure to choose bones from high-quality, grass-fed, or organic sources to minimize this risk.
Creating bone broth at home is simple: Recipe for homemade bone broth
You will need:
Bones (chicken, beef, fish, etc.)
Vinegar
Water
Herbs of your choosing, such as thyme or rosemary (optional)
Chopped veggies such as carrots, onions, or celery (optional)
Salt
First, choose your bones (chicken, beef, fish, etc.). You can use leftover bones from previous dishes — I keep a bag in the freezer for when I’m ready to make a batch of broth!
Add to a pot with water and a splash of vinegar to help break down the bones. The general rule of thumb is to use enough water to just cover the bones in the pot.
Simmer the broth for 12-24 hours. This extended cooking time allows nutrients like collagen and gelatin to fully release.
Strain and store in the fridge for up to a week or freeze in smaller portions for up to six months!
General nutrient analysis of 1 cup (8 oz, 240 mL) of unsalted beef bone broth and vegetable stock.
Keep in mind these values can vary depending on specific ingredients, preparation methods, and brands:
Calories: 30-50 kcal
Protein: 5-8 g
Fat: 0.5-1 g
Carbohydrates: 0-1 g
Sodium: ~40-200 mg (unsalted; higher in commercial brands)
Calcium: 10-20 mg
Potassium: 150-300 mg
Iron: 0.3-0.5 mg
Collagen/Glycine: Varies based on preparation; typically 2-5 g of collagen
Vitamins: Minimal, but may contain trace amounts of B vitamins
©️ JFinch LLC 2024
Hi, I’m Jessica, Founder of Finch Nutrition™.
I’m a California registered dietitian, specializing in digestive health. I offer personalized, judgment-free care to help clients heal from conditions like IBS, Celiac disease, and more—all while honoring their culture, lifestyle, and love for food.
For more info on me and my services, visit www.finchnutrition.com.
