Nourishing Bone Broth: A Guide to Benefits & Recipes

This warm and nutritious bone broth is the perfect concoction to make, especially as the rainy season and early darkness approaches. Bone broth is nutrient dense with a rich flavor and easy on the digestive system. With a high concentration of minerals, including phosphorus, magnesium and calcium, it is a great immune boosting option to bring into your regular routine. Also, brewing connective tissue into bone broth provides the body with natural compounds from the cartilage. Studies show that many of the amino acids in bone broth (such as cystine, histidine, and glycine) reduce inflammation, and L-glutamine specifically reduces gut inflammation, so include EVERYTHING in the pot!

All you need to make this delicious nutrient powerhouse are:

2 carrots, chopped medium
2 celery stalks, chopped medium
1 medium onion, chopped medium
7 garlic cloves, smashed
3.5 lb of beef bones - roasted in oven first for better flavor OR 1-2 whole chicken carcasses
2 bay leaves
Sea salt. I use Celtic sea salt.
2 tablespoons of apple cider vinegar
Water
Alternate ingredients: Ginger (whole, roughly chopped), lemongrass, other fresh herbs such as Rosemary

Directions:

Put veggies in the bottom of a 6 qt. slow cooker or Instant-Pot and drop the bones on top. Add bay leaf, salt (not a whole lot, you can add more to taste when the broth is finished) and vinegar and fill with filtered water. Let stand for ½ hour so that the vinegar can begin pulling minerals from the bones.

Slow Cooker Instructions:

Turn cooker to low and let simmer for 24 to 48 hours. The longer it cooks, the more the bones break down and release all their goodness into the broth. When done, strain broth and refrigerate or freeze. If you don't want all the fat, skim off after cooling. Drink straight as a nourishing tea or use in soups, rice, veggies, etc. Enjoy!

Instant Pot Instructions:

After sealing your Instant Pot, set it on high to Broth/3 hours. I typically do it in the evening, and set it to "keep warm" through the night to keep it working longer. When done, strain broth and refrigerate or freeze. If you don't want all the fat, skim off after cooling. Drink straight as a nourishing tea or use in soups, rice, veggies, etc. Enjoy!