No. 7

Bone Broth

How To Make Bone Broth—

So how is bone broth different from beef broth or chicken broth?  All Bone Broth is not alike.  The following method is the best extraction, which creates the highest nutrient broth you can make.  Just as the Yogurt Recipe post No. 3 is highest in probiotics, so is this Bone Broth to collagen, elastin, and gelatin.  Bone Broth MUST be made with bones from healthy animals which were grass fed/finished.  Do not use bones from poorly raised animals which were raised with antibiotics and hormones. Use bones from pastured cows, grass-fed is best but often impossible to find so at least always use free-range cattle for your broth.

You Just Can’t Get Too Much Collagen

In addition to using bone broth in everything you can, also take a Collagen supplement.  I make a product called Collagen Rx I,II,III.  This is type 1, 2 and 3 including hydrolyzed. Why is this important?  Because collagen demands increase as we age.

Never in history have we been so depleted in collagen as today in my opinion. I remember when the elderly had aches and pains, told the same story over and over, compared to now they all have Alzheimer’s Disease, knee, joint, hip, replacements, carpal tunnel, and weak thin skin. The elderly persons skin thins as they get older. But not like what we are seeing today. How to replenish the missing component here— collagen. Get collagen everywhere you can. Our relatives ate organ meats and cooked everything in a whole form, such as a whole chicken. Now we go to the store and see these neatly clean packages of boneless, skinless, chicken breasts (who wants to be fat right?). Just for the record, I do not buy these types of meat, including organic. You need the skin, you need the fat, and you need the bone. After you cook the chicken, you do not have to eat the fat, but the fat nutrients have infused the meat and if there is no skin, you are not getting the nutrition. The bone is an absolute essential to cooking, and its not all just about soup. We need the bone nutrition and we don’t eat the bone, but it has to be in the meat and cooked together to be whole. I suppose it won’t be much of a surprise at this point when I tell you that dark meat has your best nutrient content for helping your body absorb and use collagen. It has the right set of amino acids and particularly glycine and proline, both of which are number one. Change your shopping, it will help change the industry and meats will come back to our selections as they ought to be.

Getting more collagen than just bone broth includes taking a specific number of grams of three types of collagen powder every day. The amount you need is based upon your age and if you have an illness which demands more. Here is a basic guide. Remember, you can’t really get too much.

• up to age 25 you are producing adequate collagen in most cases. If you are having any bone weakness, joint problems from sports, etc, start younger
• Age 25 to 30- 10 grams
• Age 30 to 40-  20 grams
• Age 40 to 50-  30 grams
• Age 50 +  50 grams or more

Taking Bone Broth Collagen Powder—  You would be smart to invest in a gram scale that measures down to a 1/10th of a gram. These are necessary if you are using natural medicine and the food type gram scales are not sensitive enough. Look for these under Accessories. Whatever spoon you measure with, be consistent so you can have a general idea how much you are getting, this keeps it simple and less fussy to take it. You don’t have to take it all at once. Bone Broth will seriously cut back the amount of Collagen Rx you will need. But when there are times you have run out or just didn’t make it, Collagen Rx fills these gaps as well. 1 large tablespoon averages 10 grams. Everyone frets about what to put the collagen powder in, or what to add to it. Keep it simple and just use a small glass the size of a dixie cup. Add water to fill the cup 2/3 full, add Collagen Rx (10 grams), stir quickly and toss down like a shot. I will use 3 shots in a serving so I have taken 30 grams. If I am taking 50 grams, I will take two more doses sometime in the day. If I miss, at least I have a good dose for the day and still use Bone Broth in something.

Organ Meats–  for medicinal benefits, you can also add organ meats to this broth. Such as if you have kidney problems, ask the butcher for beef kidneys and add them. Cook any organ meat for a direct benefit to the organ you are having problems with. The interesting thing about organ meats (in pill form these are called glandular tissue concentrates) is that they are organ specific and not species specific. What that means is that kidneys from cattle can build and support your human body. This is a secret our relatives had working for them. Whether they knew it or not, the use of organ meats improved their health.

What Type of Bone To Choose—

Any animal with bones can be used for making Bone Broth;  beef, chicken, turkey, fish, lamb,  or wild game such as deer and elk.

Organically raised animals in a humane healthy environment is the best supply of stock bones.  Commercially raised stock fed a diet of GMO grains contaminated with herbicides and pesticides, heavy metals and various chemicals , will store these toxins in the fat and bone and not considered suitable for Bone Broth.  Soup bones can be purchased from healthy supermarkets which sell grass fed product.  Wild game is excellent if you have access to a reputable local packaging plant.  If you know a rancher or farmer who raises poultry in the yard or cattle in the pasture, you will have a superior food source.

Once you have secured a healthy food source of bones, you need to be aware of the best type for your purpose.  Smaller bones such as from poultry, have more gelatinous material which is superior for balancing the digestive system in cases of candida yeast, leaky gut, parasites, and degraded gut tissue.  Small bones supply nutrients for regeneration of the cells in the digestive tract.

The material from larger bones is health restorative for those with chronic infections, lung disorders, bowel diseases, all stomach and gastrointestinal disorders, anemia, and immune or autoimmune diseases.  Larger bones  with more marrow increases the effectiveness of the broth for these purposes.

For individuals who have chronic candida yeast infections, sinus infections, and other issues of systemic yeast, all can benefit from using Bone Broth as a fast. This helps restore a healthy internal environment to balance flora and mucosa, rebuild the lining of the gut, and destroy yeast and parasites

What To Do With Bone Broth—

Once prepared, this broth is stored in the freezer,  in a serving size desired.  It is either frozen in glass mason jars, food safe plastic container, or zip lock freezer bags for space economy.

How To Include Bone Broth in Your Daily Diet—

·         Drink Bone Broth as a hot beverage daily, seasoned or as is
·         Add a pint or quart of Bone Broth to any soup or stew to fortify it with nutrients
·         Add to any sauce that complements your dish
·         As part of an elixir for a medicinal food recipe such as the Liver Tonic Soup post 6 for example
·         Saute or steam vegetables
·         Replace water with Bone Broth to cook rice, pasta, grains, seeds like quinoa, beans,  and meats

Nutritional Value of Bone Broth—

Bone Broth contains critical healing nutrients for human benefit.  Bone Broth can be used for pets such as dogs or cats with arthritis.  The nutrients are made available through an extraction processes using water, an acid, heat, and time.  These nutrients include;

1. Collagen
2. Elastin
3. Gelatin/Keratin
4. Chondroitin Sulfate
5. Hyaluronic Acid
6. Glycosamino Glycans
7. Amino Acids Glycine and Proline (made more active with vitamin C)
8. Minerals;  Calcium, Magnesium, Potassium, and Phosphorus
9. Precursor of Glutathione

Health Benefits of Bone Broth—

1. Supplies collagen & elastin proteins to bones, joints, and cartilage;  restorative for degenerative bone disease and arthritis
2. Supplies skin and hair with anti-aging collagen & elastin proteins to moisten tissue, reduce wrinkles, and retain elastic quality of skin to “snap-back”
3. Supplies collagen to repair the stomach, lining of the small intestines, and colon
4. Liver repair through usable proline and glycine which are precursor of glutathione
5. Bone marrow extracted into the broth supports development of healthy blood cells
6. Bone marrow builds the immune system
7. Helps with the development and recovery of healthy tendons and ligaments
8. Supports healthy body alignment of the spine by producing healthy cartilage
9. Creates synergistic energy in the immune system to rebalance autoimmune disorders by calming an overactive immune system.
10. Supplies a completely useable form of proline and glycine to build healthy connective tissue, acting as the “glue” which holds our bodies intact.
11. Glycine is the precursor amino acid for glutathione.  Glutathione is not effective as a supplement and needs the body to produce it through a food source.  Large amounts are required in order to detoxify the liver, detoxify the body after exposure to chemicals, pesticides and herbicides, and to heal wounds.  The glycine in Bone Broth is completely accessible and extremely effective as the precursor for glutathione which is critical to immune balance and the recovery from both autoimmune and liver diseases.  The glycine in Bone Broth protects and prevents degeneration of bone and tissue during a fast
12. Proline is essential to the structure of collagen and elastin in bones, hair, skin, cartilage, tendons, and ligaments.  Taking vitamin C with the Bone Broth source of proline causes it to become active in the body to improve memory, heal soft tissue injury, produce plasma (very important for immunity), and prevent depression.
13. The glycine and proline heal microscopic wounds inside the body and suppress inflammation throughout the system, especially in cases of chronic inflammatory illness, IBD’s, or autoimmune disorders.
14. Collagen & Gelatin-  most commercial forms of these proteins are derived from animal skin and contain MSG which is not required to be label listed.  Using Bone Broth supplies active proteins from the marrow with minerals and amino acids which is superior to any product you could buy
15. Glycine and proline are active in Bone Broth and very effective for those who are weakened after surgery, suffering weight loss from illness, or in convalescence-  all  to recover more quickly.  Gelatin protein in Bone Broth contains both glycine and proline which makes it so effective for recovery from illness.  Including Vitamin C with this form of gelatin protein, activates these amino acids for healing.
16. Healing food for IBD’s and IBS, digestive disorders, leaky gut syndrome
17. Beneficial and healing for gastrointestinal tissues in ulcerative colitis, Crohn’s, gluten intolerance, Celiac Disease, and all digestive disorders.  Taking vitamin C with Bone Broth helps you absorb iron and to produce more red blood cells, which is beneficial for those with anemia.  Many individuals with autoimmune illnesses experience low iron.  Bone Broth along with vitamin C can be instrumental in producing more blood while protecting and healing the intestinal lining.
18. Supplies raw nutrient building materials to cells
19. Supplies nutrients to rebuild health after illness, injury, chronic illnesses, and convalescence
20. Perfect strength building food after hospitalization
21. Recovery food after bacterial or viral infections
22. Restores intestinal balance to gut lining to resolve candida yeast or parasite infections, sinus infections, and systemic yeast
23. Helps to break down and remove plaque from veins and arteries
24. Improves flexibility in the cardiovascular system
25. Reduce stretch marks, cellulite, wrinkles, dry skin
26. Reduces food intolerances and allergies

DIFFERENCES IN BONE MARROW—

When living beings are born, bone marrow is red.  It turns yellow with aging until only about ½ the marrow will be red.  Yellow marrow can convert back to red if the body needs red blood cell production.

Yellow marrow, lipids, and fats are concentrated in the hollow area of the long bones.  Red marrow is concentrated in flat bones such as the ribs, scapula, sternum, hip bones, vertebrae.  Red marrow is also concentrated in the skull, humerus, and femur longs bones.  It is the red marrow where lymphoid stem cells and myeloid stem cells are created.

The red marrow rejuvenates the immune system.  The myeloid  and lymphoid stem cells in red marrow are the precursors of red blood cells, white blood cells, and platelets.  The immature precursor cells formed here later convert to the mature cells outside of the marrow.  These processes cause red blood cells to carry oxygen to all the cells in the body.  Platelets make blood clotting possible, and white blood cells are the key to a properly functioning immune system.

HOW TO MAKE BONE BROTH—

Bone Broth can be made plain in order to use it in a variety of ways and for a wide range of flavor in cooking.  You can prepare it in the steps that follow or you may add optional garlic, onions, ginger root, celery, carrot, parsley, cilantro, or other vegetables for flavor and added nutrients.  Always add an acid to increase nutrient extraction. If you want to keep the bone broth neutral so you can add to anything (even a smoothie), then don’t add vegetables. If you are using it mostly for sauces, stews, soups, and savory dishes, then add vegetables– or make both.

INCREASE EXTRACTION OF NUTRIENTS–  add 2 tablespoon of raw apple cider vinegar or red wine (use a little more wine than vinegar) for each gallon of water for chicken/poultry/fish bones or 1/4 cup vinegar or about 1/2 cup red wine per 1 gallon of water for beef bones.  The acids help extract minerals and nutrients from the bone into the broth and create a more nutrient-dense end product. Adding bones to cold water along with the vinegar and allowing it to soak for 1 hour prior to cooking, improves collagen extraction from the bones. For better tasting broth, especially for savory broth with vegetables, bake the bones for 30 minutes in the oven on 350-400 degrees prior to adding them to the water.

MEDICINAL ADDITION OF ROOTS, BARKS OR BERRIES—  another optional ingredient is to add an herbal remedy to your broth preparation specific for your health purpose.  Choose astragalus for example for the immune system, or goji berry to tonify the blood.  Any medicinal herb can be included if preferred.  Roots, barks and berries are the most potent as compared to leaves and flowers. Some medicinal herbs are bitter so use sparingly. Go easy with garlic. Some add a few garlic cloves to their recipe only to regret it when the end product is just too overpowering. 1 garlic clove to about 2 gallons of water is about right for most. If adding garlic or if making a strong garlic bone broth as a medicine, mince your cloves and let it set for 1 hour on the cutting board prior to adding it to the broth mix. This allows the allicin to be activated which is nature’s natural antibiotic.

Recipe–  Shelf Life 6 Months Frozen

Plain Broth Recipe—  add 2 tablespoons of an acid per 2 pounds of chicken/poultry/or fish bone per 1 gallon of water, or 1/4 cup per gallon for beef bones. 

1. Use a large pot with a lid, water bath canner–  or any large pot-  the larger the pot, the larger the batch.  The more bones the stronger the end product.  A slow cooker can also be used for smaller bones such as poultry if preferred or simply for making a smaller batch.  Any bones left over from meal preparation can be stripped of the meat and used to prepare bone broth.
2. Add bones to cold water with the vinegar and soak for 1 hours, then turn on heat and cook to the point of boiling.
3. Reduce heat to a low simmer and cover.
4. Cook bones continuously for 24 to 38 hours-  check water level periodically, adding more water if or as needed to maintain. Some vary the cooking time based on the type of bone. Here is a general rule of thumb;
   • Beef Broth/Stock:  38-48 hours
   • Chicken or Poultry Broth/Stock:  24 hours
   • Fish Broth:  8 hours
5. Add 1 clove of garlic and a bunch of parsley, the last 30 minutes of cooking.
6. After cooking is complete, remove bones and throw them away.  Do not feed cooked bones to dogs as this will result in splinters in their gut.  All nutrients from the bones have been extracted.
7. Cool and divide broth into portions of your preferences.  Use either zip lock freezer bags, ice cube trays, pint or quart glass mason jars, or any food safe container with a cover. Add about 1/2 teaspoon of sea salt or Himalayan salt to each quart package. This is a preserver and mineral source.
8. Freeze broth for use- Use broth within 5 days or freeze for later use. Cool and freeze immediately when making a large batch so that when you take it out of the freezer, you will have 5 days to use it. I like quart size packaging and I use a quart in 5 days from thawing. a.
   • Cooled broth in zip-lock freezer bags take up little space in the freezer when laid flat on a shelf.  Quart size is most manageable but any size can be used as preferred.  Simply stack bags on the freezer shelf for convenient use.
   • If using glass mason jars, cool broth on the counter first and then cool further in the refrigerator.  Place in the freezer next and allow to freezer without the lid.  After fully frozen, place the lid and ring onto the jar.  If you place counter-top cooled broth in a jar into the freezer it will occasionally break.  By cooling it in the fridge first, I never experience breakage.  Be sure to secure the lid AFTER frozen to prevent freezer odors from your product.   Ice cube trays make convenient cup-of-broth loads for daily use like a supplement

Adding Vegetables to Broth

If you wish to add vegetables, this is optional. To do this, most people add it all together along with the bones and cook them together for the entire duration. This is fine and average, however, I like to add the vegetables 2-3 hours near the end of the cooking process. This preserves high nutrition from the vegetables and yet still extracts all of the flavors into the broth. Either way is fine, this is just my preference. Here is a basic veggie list;

• 1 onion coarsely chopped
• 2-3 carrots coarsely chopped
• 2-3 celery ribs coarsely chopped
• 1 garlic clove + 1 bunch of celery (add to water last 30 minutes of cooking)

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