Bone broth is more than a fad, it’s jam-packed with nutrients

Bone broth may not appeal to everyone due largely to its main ingredient, but it has gained a lot of attention recently after it was revealed as a superfood – all thanks to the rise of low-carb Paleo and Ketogenic diets.

It’s known for its many benefits, but exactly how healthy is it? Victoria-based dietician Vicky Kuriel has revealed how it can help your everyday health in an exclusive chat with Starts at 60.

Bone broth is a simple soup made by simmering bones over a low heat for an extended period of time and Vicky explained: “Vegetables, herbs and spices can be added for flavour and additional nutrients.”

So what’s all the fuss?

Some people have it as a snack while others use it as a meal replacement, however, many swear by its healing abilities. And it turns out this nutrient-dense soup is full of vitamins and minerals.

Bone broth is high in collagen which promotes healthy joints, skin and hair. Vicky explained: “As we age, we lose collagen and this can contribute to age-related joint issues and loss of elasticity in the skin.”

Within collagen, the primary amino acid is glycine which offers a number of health benefits such as gut healing properties, improved joint health and maintenance of skin elasticity.

Other key nutrients in bone broth include bone marrow fat, which has been shown to improve insulin sensitivity, bone marrow which is full of minerals such as calcium and magnesium, and cartilage, which contains glucosamine and chondroitin – both well-known supplements for arthritic pain.

Secret to bone broth success

The key to bone broth success is of course the bones themselves. Bones define the type of stock (beef, chicken or veal) and determine the flavour of the broth. For a delicious flavoursome soup, Vicky suggested choosing bones with lots of cartilage such as knuckles, feet or tails.

“[It’s] a great way to make use of the whole animal [and] these parts are often the cheapest!” Vicky said.

And she explained a splash of vinegar helps to draw out the nutrients. “An alternative way of doing this would be to first simmer the bones in red wine for a few hours and add the water later,” she added.

So how can you tell if your broth is ready to go? Once cooled, she said your broth should be jelly-like in texture, adding: “This is indication that all the collagen and gelatine from the bones has soaked into the liquid (exactly what you want).”

Apart from being consumed as a soup, Vicky said bone broth can be used for many other purposes.

“Broth can be used as a base in all soups, marinades [and] sauces etc. My suggestion is to make a very large pot (the biggest pot you have at home) and then freeze your broth in different sized containers ready to pull out and use as required,” she said.

Sound delicious? Here’s a tasty bone broth recipe!

Bone Broth

“The beauty of a bone broth is that you can add/subtract veggies, herbs and spices for variations in flavour. Some people like to roast the bones first for added flavour. Try a number of variations and discover what you like best,” Vicky said. 

Ingredients

• 1kg organic bones e.g. marrow bones or chicken carcass
• Enough water to cover bones
• 1 tbsp Himalayan salt per litre water (you can always add more if needed)
• 1-2 tbsp apple cider vinegar per litre water (or any other vinegar)
• 2-3 bay leaves
• 2 large carrots, cut into chunks
• 2-3 sticks celery, cut into chunks
• Cracked black pepper, to taste

Method

1. Place all the ingredients into a large pot and slowly bring to the boil.
2. Immediately reduce the heat to a very slow simmer. (If using beef marrow bones you will need to leave the broth to simmer for approximately 36-48 hours. Chicken bones will be a lot quicker taking only about 8-12 hours.)
3. Following this time period, drain the liquid, discarding all the contents except for the liquid.
4. Allow the broth to cool in the fridge.

Have you made bone broth before?