Bone Broth Recipe for Health and Wellness
Bone broth has become a staple in kitchens worldwide, celebrated for its rich flavor and potential health benefits. This nutrient-dense elixir is simple to make, versatile, and deeply nourishing.
Whether you’re sipping it solo or using it as a base for soups and stews, bone broth offers a comforting way to support your wellness journey. Below, I’ll share a straightforward recipe and highlight why this age-old tradition is making a modern comeback.
Bone Broth Recipe
Ingredients (Makes about 3 litres)
1.5-2 kilograms bones (beef, chicken, fish, or a mix; preferably with some marrow and connective tissue)
1 tablespoon apple cider vinegar
1 large onion, halved
2 carrots, roughly chopped
2 celery stalks, roughly chopped
1 head garlic, halved crosswise
1 tablespoon whole black peppercorns
2 bay leaves
Optional: fresh herbs like parsley, thyme, or rosemary
Filtered water (enough to cover bones, about 4-5 litres)
Sea salt, to taste
Equipment
Large stockpot or slow cooker (5-8 litres)
Fine mesh strainer or cheesecloth
Large bowls or jars for storing
Instructions
Prepare the Bones: If using raw bones, roast them first for deeper flavor. Preheat your oven to 400°F (200°C). Spread bones on a baking sheet and roast for 30-40 minutes, turning halfway, until golden brown. This step enhances the broth’s richness.
Start the Broth: Place roasted or raw bones in your stockpot or slow cooker. Add apple cider vinegar and enough filtered water to cover the bones by about an inch. Let sit for 30 minutes. The vinegar helps draw out minerals like calcium and magnesium from the bones, enriching the broth.
Add Vegetables and Spices: Toss in the onion, carrots, celery, garlic, peppercorns, and bay leaves. If using herbs, add them now or save delicate ones like parsley for the last hour of cooking.
Simmer Low and Slow: Bring the pot to a gentle boil over medium heat, then reduce to a low simmer. Skim off any foam or impurities that rise to the surface during the first hour. Cover loosely and simmer for 12-24 hours (chicken bones) or 24-48 hours (beef bones). For slow cookers, set to low and let it go. The longer the simmer, the more nutrients and flavor you’ll extract. Add water as needed to keep bones submerged.
Strain and Season: Once done, remove from heat and let cool slightly. Strain the broth through a fine mesh strainer or cheesecloth into a large bowl or jars, discarding solids. Season with sea salt to taste.
Store: Let the broth cool completely before refrigerating. A layer of fat may solidify on top—this is normal and can be skimmed off or left for flavour. Store in airtight containers in the fridge for up to 5 days or freeze for up to 6 months.
Pro Tip: Sip bone broth warm in a mug with a pinch of turmeric or use it as a base for soups, risottos, or sauces. It’s a versatile kitchen hero!
Why Bone Broth for Health and Wellness?
Bone broth’s reputation as a health tonic isn’t just folklore—references below support its potential benefits. Simmering bones for hours releases compounds like collagen, gelatin, and amino acids such as glycine and glutamine. These may support joint health by providing building blocks for cartilage and connective tissue. Research suggests collagen-rich foods can promote skin elasticity and hydration, giving your complexion a subtle glow over time.
The slow cooking process also extracts minerals like calcium, phosphorus, and magnesium in forms your body can absorb. These contribute to strong bones and overall vitality. For those with active lifestyles, the amino acids in broth may aid muscle recovery by reducing inflammation and supporting tissue repair.
Gut health is another area where bone broth shines. Science articles point to gelatin and glutamine as helpers in maintaining a healthy gut lining, which could ease digestive discomfort for some. A balanced gut also supports immunity, and sipping warm broth during cold season feels like a cozy shield against sniffles.
Beyond nutrition, bone broth is a mindful ritual. Preparing it encourages slowing down, connecting with your food, and savoring simple ingredients. It’s budget-friendly too—using leftover bones and veggie scraps reduces waste while creating something deeply nourishing.
This recipe is a foundation. Feel free to tweak it with your favorite spices or herbs. The references below support the wellness benefits mentioned, making bone broth a worthy addition to your routine. Enjoy the process and the warmth it brings!
References:
McCance, R. A., & Widdowson, E. M. (2014). The Composition of Foods. Royal Society of Chemistry
Dias Campos a, L, de Almeida Santos Junior, V. et al, (2023)Collagen supplementation in skin and orthopedic diseases: A review of the literature, (9 (4): e14961, https://doi.org/10.1016/j.heliyon.2023.e14961