BONE BROTH

Chicken Soup: Not Just For the Soul

Welcoming autumn with fresh bone broth is mandatory in my home. The kids start craving chicken soup as soon as August, and sometimes, it’s tough to hold them off till October.

Bone broth is one of the most beneficial foods you can give your body. You can make it part of your routine by simmering the ingredients and breaking it down into smaller, concentrated, frozen portions kept on hand to make soups, rice, or as a base for gravies and sauces.

I like to make my broth with beef and chicken bones. You can buy beef bones for broth in most supermarkets or butcher shops. Organic beef bones are preferred; however, they are not always easily accessible.

Whenever we have a rotisserie chicken, I throw the carcass in the freezer. This way, I always have something on hand to start fresh broth with. Let’s face it: you can buy a rotisserie chicken in Costco or BJs for about $5.99; why would you go through the trouble of roasting your own chicken?

Benefits of homemade bone broth

Bone broth is rich in nutrients such as calcium, magnesium, phosphorus, silicon, collagen, hyaluronic acid, chondroitin sulfate, and various amino acids.

Collagen is the most abundant protein in the body and a major component of connective tissue. It is essential for skin elasticity, joint health, and the health of many organs.

Gelatin is beneficial for gut health, supports gut lining, aids digestion, and reduces inflammation. As bone broth simmers, bone and connective tissue collagen breaks down into gelatin.

Amino Acids such as proline and glycine are essential for the body’s natural detoxification process and support the function of joints, tendons, and ligaments.

Minerals are a byproduct of simmering. Calcium, magnesium, and phosphorus are essential for bone health, nerve, and overall body function.

Glycosaminoglycans such as chondroitin sulfate and hyaluronic acid support joint and skin health by promoting lubrication.

Hydration: Since broth is mostly water, it keeps you hydrated, which aids in digestion, circulation, and temperature regulation.

Running enthusiasts sip broth for its hydrating and electrolyte replacement benefits.

Good for the Gut

Gelatin, glycine, and proline affect the gut microbiome. Gelatin keeps cellular structures in the gut tightly joined so harmful substances cannot pass through. Glycine has anti-inflammatory properties, which reduce inflammation. Proline is crucial for synthesizing collagen, which also supports the gut lining.

Amino acids are also a source of nutrition for healthy gut bacteria. Certain bacteria in the gut can break down amino acids and use them as an energy source, contributing to a diverse and healthier microbiome.

Glycosaminoglycans. Chondroitin sulfate supports the growth and maintenance of healthy gut bacteria. These compounds act as prebiotics, which nourish the beneficial bacteria in your gut.

Reduced Inflammation. Inflammation disrupts the balance of the gut microbiome. The components of bone broth reduce inflammation, thus promoting a healthy microbiome.

Improved Immune Function. Healthy gut bacteria produce anti-inflammatory compounds, helping to suppress excessive inflammation. Chronic inflammation is associated with many disease processes; therefore, a balanced microbiome helps regulate the immune response.

Healthy gut bacteria ferment dietary fiber into short-chain fatty acids, another energy source for cells lining the intestine. Healthy gut lining cells are necessary for efficient immune function.

Cell interactions between healthy gut bacteria and immune cells are vital for maintaining immune homeostasis.

Bottom line up front: A balanced and diverse gut microbiome is crucial for maintaining a healthy immune system. It assists in regulating immune responses, protects against infections, and supports overall immune function, significantly contributing to the body’s ability to defend against diseases.

Cardioprotective Effects. During simmering, small peptide particles are released from bones that researchers believe inhibit enzymes responsible for cardiovascular disease.  

And finally, of course, you get a reduced sodium broth because you control how much salt goes in! Your bone broth contains naturally occurring amounts of sodium, far from what processed broths contain. Based on a Google search, a rough guesstimate is about 50-300 mg of sodium per cup- still far less than store-bought broth, which contains upwards of 850mg + per serving. 

• According to the American Heart Association, a regular daily allowance of sodium is 2000-3000 mg/day.

• If you have cardiovascular disease/risk factors, 1000-2000 mg. sodium/day or whatever your doctor recommends.

It’s worth noting that the impact of bone broth on the gut microbiome and cardiovascular health is an area of ongoing research. More studies are needed to fully understand the mechanisms and specific effects on different individuals.

However, bone broth is not a new fad. Although wellness gurus will claim their fame, bone broth has a place in history that rewinds back to ancient Chinese medicine.

Now that you know why homemade bone broth is so good for you, here’s how to make it!

Putting it Together

First, I use a pot that looks like it could feed the deck crew of the USS Nimitz. You can size your portions accordingly. You can’t really go wrong. Just throw the stuff in the pot and simmer it!

I start with three or four beef bones (depending on their size) and at least two chicken carcasses, skin, and all. EVOO, tons of garlic and onions, ends of two celery stalks, one lemon halved or quartered, and approximately 1/3rd of a 32-ounce bottle of apple cider vinegar. Decrease the amounts for smaller portions.

Sautee onions and garlic with enough olive oil to coat well about 4-5 minutes. Please do not skimp on garlic and onions, as they provide antibacterial and antiviral properties. Add beef bones, salt, pepper, and brown for 2-3 minutes. Fill the pot halfway with water and add chicken carcasses. Let it come to a rolling boil for a few minutes over medium heat. You can add more water as it boils down.

Simmer on low heat. Some recipes will tell you to simmer over 24 hours. I have learned that extended simmer times cause more histamine release. Histamine is found in various foods, especially fermented foods, animal products, and many vegetables. Many people are histamine intolerant, and this will cause headaches, GI upset, and urticaria (itchy skin) or even hives. Don’t worry about the apple cider vinegar; although it’s fermented, it’s low in histamine.

So, I only simmer for 6-8 hours to avoid excessive histamine release. You want to see that the bone marrow disperses from the beef bones- this is where many nutrients come from. Stir frequently to distribute heat evenly and dissolve bone marrow.

When your broth simmers, it doesn’t have an appetizing aroma. But trust me, when you put your soup together, the final product is magnificent!

Remove the skins and bones using either a cheesecloth or a strainer until you are left with liquid. Allow to cool, then place in refrigerator overnight. Any fat will rise to the top of the pot and solidify, so you can remove it from the surface and discard it.

Stir well, divide into practical portions, and freeze. Stirring is essential because the sediment sinks to the bottom, where most nutrients are.

I usually get 2-3 batches from one giant USS Nimitz pot. Then, you have a beautiful, rich, nutritious broth to make whatever soup you want. These are concentrated batches you add water to when you’re ready to use for cooking. 

I don’t recommend using frozen broth after about 3 months. In my experience, the flavor degrades.

To enhance your recipes flavor, use your broth in soups, rice, pasta recipes, gravies, and sauces.

I am opposed to canned soups for their repulsive flavor and sodium content, so I’m a soup snob! Therefore, bone broth is a staple in my kitchen for many reasons, and it can be in yours, too!

References

ACS Publications. Peptides with Potential Cardioprotective Effects Derived from Dry-Cured Ham Byproducts. Published, January 16, 2019. Accessed, October 2, 2023.

National Library of Medicine. Analysis of the Anti-Inflammatory Capacity of Bone Broth. Published October 20, 2021. Accessed, October 5, 2023.