Bone Broth

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Bone broth has become very popular in the last year or so, however, bone broth isn’t a new phenomenon.  Actually, it has been around for a very long time, often the base for soups in many cultures, and is making a come back. Most people use broth (regular or bone) and stock interchangeably as they are all are made with similar ingredients and cooking method: simmer water, meat or bones (or both meat and bones), seasonings (herbs) and sometimes vegetables (carrots, onions). Once the broth, stock, or bone broth has simmered long enough, the solids (meat, bones, vegetables, etc.) are then removed by straining (typically done with a fine mesh sieve), leaving behind nutrient rich liquid. Bone broth can be used in place of broth or stock in recipes and is often drank like hot beverage. However, there is quite a difference between the three.

Now let’s break down the differences…

Broth: is usually made with meat and has a small amount of bones in it (whole chicken for example). The simmering time for broth is the shortest of the three, typically its anywhere between 45 minutes – 2 hours and the end result is usually light in flavor, thin, but a good source of protein.

Stock: can be made by either roasting the bones (usually has some meat one them, but not a lot), or not roasting them first, however roasting the bones creates more depth of flavor in the finished product. The simmering time for stock is longer than broth, typically between 3-5 hours. Due to the longer simmer time stock is richer in both minerals and gelatin and also a good source of protein.

Bone Broth: the bones used to make bone broth have the least amount of meat on them. Again, roasting the bones first brings out more flavor for the finished product. The simmer time for bone broth is much longer than that of broth or stock; typically the bones simmer for 24+ hours! Why so long? The extensive simmer time helps to remove as much of the minerals and nutrients that you can get from the bones such as calcium, magnesium, phosphorus, gelatin, collagen, and more. Bone broth is a bit thicker than regular broth and has the highest source of protein.

Minerals – calcium, magnesium, phosphorus, and potassium are all essential to our bodies for various functions including muscle contractions, blood clotting, nerve transmissions, healthy bones and teeth, immune system health, proper fluid balance, and more.

Gelatin – derived from collagen. Supports digestive health. May help improve joint pain and inflammation.

Collagen – a protein found in animals and is the main part of connective tissue in skin that assists in renewal of skin cells and is vital for the elasticity of the skin. Also found in ligaments (another type of connective tissue), tendons, bones, and muscle. Collagen is the most abundant protein in our bodies. Collagen also assists with hair and nail growth.

Glutamine – the most abundant amino acid in the body. While the body makes sufficient amount of glutamine to support daily needs, the body may be in need of additional glutamine during times of extreme stress such as post workout or injury (burns, post surgical procedures, infection, etc.), which can lower the amount of glutamine levels in your body, hence the need for additional glutamine during these times. Glutamine is produced primarily in the lungs and stored in muscles. It is important for removal of excess ammonia in the body and can assist your immune system function and may also be needed for normal brain function and digestion. Amongst other things, glutamine helps protect mucosa (lining of the gastrointestinal tract). However, research is still needed in the area for those suffering from IBD (ulceratie colitis and Crohns Disease), whether or not glutamine supplements would improve symptoms.

All of these are easy and affordable to make at home – I recommend making a big batch and freeze it in quart containers, which can easily be defrosted and used in recipes later on. If you don’t have the time or ability to make it at home (like myself right now), there are some delicious pre-packaged options available including Bam Bam Broth* (upon request can accommodate a FODMAP friendly version! Amen!), Epic, Bonafied ProvisionsPacific Naturals*

*broths that I have tried
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September 17, 2016 at 11:19 am | Celiac Disease, Chef's Corner, Culinary, Dairy-Free, Egg Free, Fish Free, FODMAP Friendly, Gluten-Free, Peanut Free, Shellfish Free, Soy Free, Top 8 Free, Tree Nut Free, Wheat Free | No comment

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