Ok, I admit that I have not yet attempted to make bone broth (yet!) But, after seeing this recipe from Kristin Moses, I am determined to try it! Bone Broth has been around forever, and has most recently gained popularity in Paleo/Whole30 circles. I first heard about it when I read “It Starts With Food.” Kristin is a Master Pilates/Fitness Trainer and Certified Nutrition Coach. I love taking her classes at Beyond Studios. She is an inspiration to many, and practices what she preaches. If you have met her, you know what I mean…she is one hot mama! She is very knowledgeable, and I enjoy chatting about all things relating to fitness and healthy eating with her. I am excited to feature her here once again!
Bone Broth: Why you should be drinking it!
Bone broth has been a staple in every culture and diet dating way back in time. It’s nutrient dense, easy to digest with loads of healing properties. Our ancestors made use of every part of an animal, skin and feet, tendons and ligaments that you don’t directly eat. Boiled and simmered they release healing compounds like glutamine, collagen, glycine and proline along with minerals magnesium, calcium silicon, phosphorus and sulphur. All of these nutrients have the power to heal and transform our health. They also contain chondroitin sulphates and glucosamine which you might pay a hefty price for in supplement form for arthritis, joint pain and inflammation.
Bone Broth Recipe, from Kristin Moses, of KM FIT:
If you’re making beef or lamb broth you should brown the meat before putting it into a pot. If you’re making chicken broth you don’t need to brown first. The apple cider is essential to help draw the minerals from the bones.
- Place meat and bones into large stock pot and cover with filtered water. Leave room for water to boil.
- Add 2 tablespoons apple cider vinegar to water prior to cooking to pull nutrients from the bones.
- Add in garlic, carrots, onions, celery and other vegetables you like. Studies show adding the vegetables with the broth have synergistic effects improving their benefits.
- Bring to a boil then reduce to simmer for at least 8 hours. Remove scum as it arises.
- Chicken can cook for 24 hrs. Beef can cook for 48 hrs.
**The slow cook time is necessary to fully extract the nutrients around the bone.
A Few More Interesting Facts about Bone Broth:
- Unfortunately, most chicken soup in a can today isn’t real but replaced with lab produced meat flavors in bouillon cubes as well as MSG which is a neurotoxin, Yuck!
- Real collagen is the main source of stock’s immune-boosting properties. It’s that jiggling layer atop the broth in your roasting pan that we usually think is bad fat and throw out. This is the good stuff, keep it! It also contains gelatin which helps people with food allergies such as cow’s milk and gluten. Collagen protects and soothes the lining of the digestive tract which aids in healing ulcerative colitis, crohn’s, IBS and acid reflux.
- Listen to this ladies, the real collagen helps smooth out wrinkles and cellulite helping your skin look supple, love that! Cellulite comes from a lack of connective tissue. Rich bone broth can help tighten your skin. Drink up!
- The gelatin in the broth contains “conditional” amino acids. Meaning our body doesn’t produce them very well when we are stressed or sick. Out western diets full of processed carbohydrates and low in grass-fed animal products make these amino acids chronically essential.
Through KM Fit, Kristin offers individual consultations, customized plans, a 21- Day Detox, and a 6 week plan. You can contact her directly for pricing and more information at email@example.com. Thank you, Kristin, for contributing your recipe! Find her at Kristin Moses FIT: Food Inspiration Training, and teaching at Beyond Studios in Dallas.