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What is bone broth, what kind of benefits it provides for you and how to cook it?
What is bone broth?
Very simply: bone broth is broth made by boiling bones in water.
You can drink it as a hot or cold drink or you can consume it in your food. It will add a lot of flavor for example into your favorite soup.
Bonebroth´s nutritional value is really high and it’s super simple to add in your daily diet. It is a great way to support your health and well-being.
Bone broth is high in collagen and gelatin. These two will support a healthy gut and your immune system. This is a great benefit since we all know how important your gut health is for your overall well-being.
Collagen makes your hair, nails and skin strong and beautiful. It is important to know that your body’s ability to create new collagen decreases with age. Bone broth can be very beneficial in fighting against signs of aging.
Gelatin helps your joints to keep up their performance which can easily go down with time as well.
Bone broth is full of amino acids and minerals like magnesium, calcium, phosphorus, sodium and potassium. You need to consume broth regularly to receive the best benefits from it.
Personally I try to drink or eat it every day (note TRY :D)
Bone broth and intermittent fasting
If you are doing intermittent fasting you probably wonder if it will break your fast. (Check my guide for starting intermittent fasting).
Bone broth is full of electrolytes and it may sound like a great fasting drink.
I don’t recommend using bone broth while fasting. It includes amino acids and calories (mainly from protein). and thereby it will break your fast! Sorry..
Always consume your bone broth inside your eating window.
But bone broth is a great way to break your fast when the time is right! It is full of nutritions and what could be a better way to provide energy for your body after a fast? (Dr.Berry 2019, DeLauer 2018).
How to cook bone broth
You can cook it by using any type of bones.. beef, deer, chicken, fish.. you name it!
If you are using long bones make sure they are cut open so that you can see bone marrow. This is the way to get marrow to melt in your broth.
Bone marrow, cartilage, knuckles, joints and meat will give flavor for your broth. So always choose bones with “little something extra”.
Adding apple cider vinegar in your broth helps break down minerals from the bones. Highly recommended!
I use about 2 tablespoons of vinegar to 4 litres (1.05 gallons) of water. This is only my preference and you can add less or more depending how you like the taste.
Salt is also very important in bone broth. Always use high quality salt in your food. For example amazing Redmond Real Salts https://amzn.to/2QOlO6c (*
Cook time for bone broth is very long, 12-48 hours. I highly recommend cooking it in a crock pot slow cooker.
When I first started to cook broth I did it in a boiler on a stove. Really quickly I noticed that it was a hassle. I needed to stay home and watch my broth all the time..
And yes, I like to cook it for 48 hours to make sure I get all minerals out of bones. So no thanks!!
You may believe me when I tell you my career as a bone broth chef became million times easier when I got myself a crock pot.
You can find great selection of crock pots on Amazon.com (if you live in United States)
Or on Amazon.de https://amzn.to/337XC10 (*
(if you live in Europe)
( Don´t get scared, you don’t have to speak German to shop on Amazon.de!
You can always change your browser setting so that it will automatically translate German into your own native language 🙂 )
My personal opinion is that an oval shaped crock pot is a better option for cooking broth because it’s easier to lay long bones in it.
You can find oval shaped crock pots in many different price categories.
The cheapest ones I found on Amazon are very affordable and still good looking
like this pretty one on amazon.com https://amzn.to/3uqU4D2 (*
and another nice red option on Amazon.de https://amzn.to/3ufBX38 (*
Ok back to the cooking process..
When your broth is done it’s time to strain it. I strain my broth into tupperwares that I use for freezing my broth.
You can also use ice cube molds to freeze your broth and use them like bouillon cubes when you cook.
Bone broth will stay good in a fridge for a few days and I highly recommend freezing it if you cook a big batch at once.
When you heat up your broth you can add butter in it. Butter will give your broth more flavor and it provides you energy. Such a great hot drink for a long hike in cold times!
Bone broth powder and ready to eat -options
Let’s face it. Cooking bone broth is not for everyone.
But that doesn’t mean that you cannot enjoy it!
There are plenty of options for bone broth powders and ready to eat-broths.
The best ready to eat-option in my opinion is Kettle & Fire brand https://amzn.to/3bfqWHJ (*
They use grass fed bones and their products don´t come with additives or with GMO.
These are sold in US Amazon only.. but never know they might still ship to your home country so check it out 🙂
You can also purchase bone broth in powder form.
From amazon.com I would choose Vital Proteins Bone Broth collagen https://amzn.to/2RleZsR (* since they also use grass fed and pasture-raised animals.
And for my European friends I recommend Jarmino 100% Organic beef bone broth concentrate powder https://amzn.to/3nJgm0v (*
Since it is a concentrate, it will last long.1 jar (440g) provides you 44 servings!
Bone broth powder is easy to use. You can add it in soups, gravies and smoothies.
It could be a good option for your kids! Some kids don’t like homemade broth but you still wish them to get all the health benefits.
I guarantee they will never know if you sprinkle some powder in their smoothies..
Of course this will apply to your spouse as well…. 😉
Bone broth recipes
The Internet is full of bone broth recipes If you end up to cook your bone broth yourself.
and I want to share one of my favorites with you. This recipe has been in a lot of use in our family ever since we discovered the health benefits of bone broth.
Tasty Chicken Broth
1 pack of chicken wings
4 litre (1.05 gallons) water
Spices like turmeric, ginger, onion, peppers (optional)
2-5 tablespoon of apple cider vinegar
3 teaspoon high quality salt (e.g. Redmond real salt)
Boil for 4 hours. Pick up the wings and let them cool down. Strip all the meat and use it as wanted (e.g. on top of the (keto) pizza).
Put all what’s left (bones, gartliges) back in the pot. Let the broth boil for 12 to 48 hours.
Strain, let it cool down and enjoy 🙂
Thanks for reading!
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Dr.Berry (2019) What can you Drink while Intermittent Fasting? (Fast Breakers 2021)
DeLauer, T. (2018) Fasting Guidelines: What You CAN and CANNOT Drink- Thomas DeLauer