Bone Broth

Mar 28

It’s getting cold here in New York, and to me that means one thing: Bone Broth Season.In recent years, bone broth has become widely popularized for its many nourishing uses, although it has actually been prepared as a healing staple for centuries across nearly every culture.

In Traditional Chinese Medicine, bone broth is used to boost the body’s qi, blood, yin and even essence. It nourishes the kidney system - the source of Qi that governs the bones, marrow and brain. Alongside acupuncture and medicinal herbs, regularly incorporating bone broth into your diet supports a healthy regimen. The vitamins, minerals, and collagen that one gets from regularly drinking bone broth have so many nutritious benefits for the human body.

BENEFITS OF BONE BROTH:

Therapy for gut dysfunction; nourishes digestive tract
Supports autoimmune conditions
Cools systemic inflammations
Yin-yang tonification
Amino acids speed recovery time from injury
Improved sleep and relaxation
Healthier hair, nails and skin from extracted collagen
Relief from joint pain
Mood/energy boost

Clearly, the benefits of bone broth are many. As such, the importance of building qi, blood, and essence is why this medicinal broth is recommended for those who are dealing with any stresses to the body - from chemotherapy, to the graveyard shift to simply navigating a busy, stressful schedule. It’s also great for those who have weak immune systems.

HOW TO PREPARE BONE BROTH

This nourishing broth is prepared by roasting bones in the oven and then simmering them low and slow on the stove over several hours. Cow bones are most ideal as they have ample amounts of vital minerals, proteins, fats and omega-3; 30% include amino acid glycine which reduces oxidation stress, aids in detoxification, encourages production of glutathione, reduces inflammation from certain toxic bacteria, protects stomach from gastric ulcers and encourages production of stomach acid. What can’t they do?

As the broth cooks, collagen from the bones transforms into gelatin which helps to maintain the layer of mucous lining the intestinal wall and pulls fluids into the digestive tract.

When ready, bone broth can be enjoyed like hot tea or used as a base in soups and stews. The benefits of bone broth are best built over time, so incorporating it regularly into a weekly diet will be most helpful.

Ready to experience the healing powers of bone broth? Follow the recipe below:

BONE BROTH INGREDIENTS:

4-5 beef marrow bones (most butcher shops will cut these for you)
1 garlic head unpeeled
1 medium yellow onion peeled and cut in half
4-6 medium carrots grossly chopped
2-4 celery sticks grossly chopped
1 apple cut in half
6-8 qt. filtered water
2 tbsp vinegar
1.5-2 tbsp unrefined sea salt
*Note: if beef marrow bones aren’t available, use a chicken carcass! No need to brown it, simply add it in with the rest of the ingredients.

RECIPE:

Preheat oven to 500° F

Place the marrow bones in a shallow pan (lined with unbleached parchment paper for less cleanup)
Brown them for 5-7 minutes. Meanwhile, fill a stock pot with water and add the rest of the ingredients
Place the stock pot on the stove at medium high heat for the first 10 minutes, add the bones and the fat collected in the pan and reduce the heat to very low. Discard the parchment paper.
The stock should never boil but simmer very slowly for 8-12 hours.
Drink at least 1 cup per day for maximum benefits.

HOW TO ENJOY

There are so many ways! Drink it hot and “straight up”, use it to cook grains instead of water, or use as a base for soups and stews. Have too much? It easily stores in the freezer until you’re ready for your next round. A lot of people even like to freeze broth into ice trays as an easy and accessible way to pop out “broth cubes” to throw into soups and other recipes. Get creative, and enjoy!

Curious to know more or schedule an appointment? Contact me or book online to see me in Williamsburg or Noho.