Bone broth is a super food for your health and well-being

bone broth health benefits

“This post contains affiliate links. I will receive a small commission if you purchase products via links provided in this post. I have marked these link  with (*. With this commission I maintain my blog and my website. Thank you for your help. 🙂

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)

https://amzn.to/3vAiZEy (*

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….  😉

cooking bone broth

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!

If you like this content please don´t hesitate to share it in social media 🙂

References: 

Dr.Berry (2019) What can you Drink while Intermittent Fasting? (Fast Breakers 2021)

What can you Drink while Intermittent Fasting? (Fast Breakers 2021) – YouTube

DeLauer, T. (2018) Fasting Guidelines: What You CAN and CANNOT Drink- Thomas DeLauer

Fasting Guidelines: What You CAN and CANNOT Drink- Thomas DeLauer – YouTube

12 thoughts on “Bone broth is a super food for your health and well-being”

  1. Interesting article with plenty of product options to choose from! I look forward to all the different meals I can add broth too, I have always heard that it is good for you but never understood why until now. Thank you for educating me about it, I will try these tips!

  2. I’ve tried the Kettle & Fire Broth, love the benefits! The taste…not so much hahah – to be fair I drank it alone without adding anything since I was in a college dorm. I’ll have to try that recipe!

    1. Nice to hear that you have found Kettle & Fire Broth 🙂 About the taste.. yeah.. sometimes it takes a while to get used to it. To be honest when I first started I didn´t really care about it either. But what wont we do for our health and beauty.. right 😉

  3. I make bone broth for my husband. He drinks it for two different meals a day. You’ve recommended some spices that we haven’t used that I might mention to him.

    1. Thank you for your comment Lauren 🙂 I´m happy to hear that I could provide you new ideas of using new spices in your bone broth. Hopefully your husband likes them. Many spices provides us health benefits as well.

    1. Thank you for your feedback Jessi 🙂 I´m happy to hear that you got inspired by my article. I would love to hear about your experiences when you start using bone broth in your foods 🙂

  4. Being from Kazakhstan, I’ve had many soups with a bone broth base. I don’t think I’ve ever had just the bone broth though. Thank you for sharing these recipes, I think I’ll try cooking one soon. The Tasty Chicken Broth sounds delicious!

    1. It warms my heart to hear that your culture values bones in cooking. It´s a great way to add taste and nutrition into your foods. Also it´s respecting the animals when you use everything out of them not just muscle meats. You are very welcome and I hope you will enjoy my Tasty Chicken Broth 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *