The Perfect Bone Broth Recipe + Health Benefits

Bone broth is a nutritional powerhouse, packed with essential nutrients and vitamins. It’s a staple in our kitchen, adding a depth of flavor to dishes while promoting skin, joint, digestive, and immune health. Bone broth is simple to make, it takes more time than effort. With just a few nutritious ingredients, beef or chicken bones, and connective tissues simmering for 12 to 48 hours, it becomes a nourishing elixir. Unlike stock, which cooks for a few hours, bone broth extracts vital nutrients over an extended simmer, making it a nourishing addition to any meal.

This recipe is the culmination of decades of perfecting bone broth, and I’m excited to share it with you, along with its health and beauty benefits.

How to Make the Perfect Bone Broth

As mentioned, the perfect bone broth recipe is one that I have perfected over decades of making bone broth on a weekly basis. It combines quality ingredients with the right method. This recipe will guide you through the process of making the perfect bone broth, whether you choose to make chicken bone broth, beef bone broth, or bone broth using a different type of meat, such as pork.

Ingredients

• 1-2 kg (2–4 pounds) Chicken or Turkey carcasses or Beef or Pork bones, ideally organic or free-range

• 6 liters of filtered, spring, or alkaline water (enough so that the bones are covered)

• 2 tbsp (30 mL) apple cider vinegar or lemon juice

• 2 brown onions, quartered

• 8 whole garlic cloves bruised (skin on)

• 2 carrots, washed, and snapped in half

• 2-3 bay leaves

• 1 ½ tsp black peppercorns

The right ingredients are crucial for creating a nutrient-dense bone broth that is not only flavorful but extremely beneficial for your health.

Method 

Preheat the Oven and Blanch the Bones
Start by preheating your oven to 200°C (400°F). While it heats up, take the carcass or bones from the fridge and place them in a pot with cold water. Bring it to a rolling boil over medium-high heat and allow the bones to boil for about 20 minutes. This step, known as blanching, helps ensure your final broth is clean and flavorful by removing impurities.

Roast the Bones
Once the bones have been blanched, drain and spread them out on a roasting tray. Lightly coat them with ghee or macadamia oil and season with salt and pepper. Roast them in the oven until they achieve a deep, rich amber color. Don’t worry if they’re a little more done than usual—the roasting step boosts the broth’s nutrient density by extracting more collagen and deepens the flavor.

Simmer the Broth
Transfer the roasted bones to a large heavy-based stockpot or slow cooker. Add the remaining ingredients and bring the mixture to a simmer. Then, reduce the heat to low and let the broth cook gently for 12 to 24 hours. Once done, turn off the heat and let the broth cool before straining and storing.

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Chef's Notes

Maximizing Nutritional Benefits of Bone Broth

Add Vegetables and Herbs: In the last 3 hours of cooking, you can enhance the flavor of your bone broth by adding herbs such as turmeric, saffron, thyme, oregano, fennel seeds, and star anise. This not only boosts the nutritional value but also allows you to tailor the broth to suit different cuisines or recipes. Similarly, adding vegetables like celery, leek, or parsnips in the final hour will deepen the flavor and add a touch of sweetness to the broth.

Use Quality Bones: For the best results, use the highest quality bones you can find, preferably organic. Organic and ethically raised chicken, beef, or pork bones are much more nutrient-dense than those from commercially raised animals. To create a collagen-rich broth, choose cuts like feet, knuckles, and marrow.

Always Add an Acid: Always add an acid, such as 1-2 Tbs of fresh lemon juice or apple cider vinegar, at the beginning. This helps to break down the bones, extracting more nutrients, collagen, and amino acids into the broth.

Bone Broth Storage Tips and Recommendations
Bone broth is perfect for making in large batches. You can store it in the refrigerator for 3–4 days or freeze it for longer storage. My favorite way to do this is to freeze the broth in large silicone ice cube trays. This way, you can easily pop out individual portions, which can be quickly defrosted and added to recipes as needed. Otherwise, you can store it in freezer-friendly containers.

Health Benefits of Bone Broth

Incorporating bone broth into your diet offers a multitude of health benefits that extend beyond flavor enhancement.

Boosts Collagen for Skin, Joints, and Bones

Bone broth is rich in collagen, which is vital for skin, cartilage, and bone health. Collagen improves skin elasticity and hydration reduces fine lines, and supports bone density and muscle mass.

Supports Healthy Digestion

The gelatin in bone broth binds with water to support healthy digestion and maintain gut lining integrity, making it beneficial for conditions like leaky gut syndrome and IBS.

Enhances Immune Function

Since the gut is home to 70-80% of the body's immune cells, the amino acids in bone broth, particularly glutamine, support intestinal barrier function and enhance immune health.

Improves Joint Pain and Stiffness

Collagen and amino acids like proline and glycine found in bone broth help reduce joint pain and improve joint function by supporting connective tissue repair.

Supports Healthy Sleep

The glycine in bone broth promotes relaxation and improves sleep quality, making it a great addition to your nightly routine.

What Makes Bone Broth So Nutritious?

Bone broth is packed with essential nutrients that contribute to its nutritional profile. These nutrients include:

• Calcium

• Magnesium

• Potassium

• Zinc

• Iron

• Selenium

• Phosphorus

• Vitamins A and B

• Amino acids

• Collagen

• Essential fatty acids

The nutritional value can vary depending on the bones used; for example, chicken bone broth has a much higher amino acid content than beef bone broth. Cooking time and additional ingredients also factor into how nutrient-dense your final bone broth will be. For the best results, use joint bones like knuckles, feet, and marrow bones. Cooking low and slow, and always adding a generous splash of ACV or lemon juice, helps extract the maximum nutrients.

A Final Note on Making the Perfect Bone Broth

In closing, the perfect bone broth is much more than a flavorful addition to your meals, it’s a nutrient-dense elixir that nourishes your body from the inside out. Packed with collagen, amino acids, and essential nutrients, it supports everything from skin health and gut integrity to immune function and even sleep quality. By following this recipe and incorporating our expert tips to maximize its benefits, you’ll be able to create this wholesome, nourishing kitchen staple with ease. Whether enjoyed as a warming drink, a savory base for soups, or a rich addition to your favorite dishes, bone broth is a versatile powerhouse that naturally nourishes your highest health.

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FAQs About Bone Broth

Q. What is bone broth?
A. Bone broth is a nutrient-rich liquid made by simmering the bones and connective tissues of chicken, beef, or pork. It's often enhanced with vegetables and herbs to boost both flavor and nutrition.

Q. What are the benefits of bone broth?
A. Bone broth supports overall health by improving skin elasticity, promoting better digestion, boosting immunity, reducing joint pain, and helping to improve sleep quality.

Q. How long can I store bone broth?
A. Bone broth can be stored in the refrigerator for 3–4 days or frozen for longer storage.

Q. Can I use any bones for bone broth?
A. While any bones can be used, opting for high-quality, organic bones, especially joint bones will provide the most nutrient-dense broth.