Bone broth used to be a staple food in an era where nothing was wasted and when it came to food everything was used from top to toe. Things like organ meat and bones are so easily and carelessly discarded today, but only a couple of years ago it was rightfully revered for the nutrient-dense goldmines they are.
Broth is a liquid food preparation where animal bones are boiled in water, often with onions, garlic and other herbs for added flavour. The word broth comes from the Germanic word “Bru”, which means to “prepare by boiling”. In 18th century France, innkeepers would give travellers bone broth in the evening, and this eventually led to these inns being called restoratifs – “a place to restore one’s health and wellness”. Today 5-star restaurants still have their big stock pot simmering away for use as unparalleled flavouring in dishes. This is not only a culinary delight though, but a really powerful health tonic.
Like so many good things, man forgot about this elixir which has been brewed for thousands of years. But like the best of things, a remnant preserved the tradition and again we are seeing a revival of this liquid gold. There are even bone broth bars nowadays, coffee shops serve it and you can find bottles full at health shops and farmer’s markets (or from your favourite Caveman, of course).
A good broth is essentially gelatine and should gel when cooled – then you know you’ve hit the collagen jackpot. Just some of the boxes that bone broth tick:
Lines the digestive tract
Cushions joints
Plumps skin
Helps regenerate bones and blood
Remineralises teeth
Very high in minerals that are super absorbable (bio-available) and good for boosting the immune and nervous systems
Improves digestion
Combats allergies
Boosts brain health
Increases hair growth/strength
Eliminates cellulite
Why is it so good?
Broth is high in amino acids, most notably proline and glycine, which are vital for healthy connective tissue like ligaments and joints. Glycine is also required for synthesis of DNA, RNA and many proteins in the body. It increases levels of creatine (necessary for fuelling muscles during workouts) and regulates human growth hormone secretion from the pituitary gland. The human growth hormone is one that everyone who wants a lean, youthful body should take special note of.
Glycine is also critical for healthy functioning of the central nervous system. In the brain, it inhibits excitatory neurotransmitters, thus producing a calming effect while promoting mental alertness, improving memory, boosting mood and reducing stress. We also need Glycine to produce Glutathione, a major antioxidant which boosts metabolism and muscle growth.
The other amino acid, Proline, enables arteries to release cholesterol build-up into the blood stream and helps the body to break down proteins for use in creating new, healthy muscle cells. Glutamine, yet another amino acid found in bone broth, helps with fat loss and aids in glucose metabolism.
It is no wonder that some people describe broth as “better than botox”, and indeed it is not a quick (and temporary) fix focussed on the outside, but a long-lasting, regenerative work that is done on the inside. As more and more research shows, your gut health is the big indicator of your general health. Your intestinal lining is made up of collagen, which acts as a barrier to keep the things you’ve ingested such as food and toxic substances out of your bloodstream. Bad diet, stress or bad bacteria can compromise this lining – and this is where broth really starts its work. It literally rebuilds this important lining and subsequently results in a stronger immune system.
Studies have shown that supplementing with collagen can significantly reduce wrinkles in only eight weeks. It is also wonderful for joint health while providing relief for inflammatory issues like rheumatoid arthritis. To top all of these benefits off: you can make this healthful and inexpensive wonder drink yourself!
How to:
Start by choosing high quality bones, as free as possible from hormones and antibiotics. Here is what you need:
2kg Beef bones, mix of knuckle bones (preferably cut in half by your butcher), marrow bones and bones with a little meat. You can try chicken, venison or fish bones as well.
3-4 Litres water
2 Tablespoons apple cider vinegar
1 Leek, roughly chopped
1 Onion, roughly chopped
1 Carrot, roughly chopped
3-5 Fresh rosemary or thyme sprigs
6 Garlic cloves
1 Teaspoon black peppercorns
(You can even chuck in vegetable scraps and leftovers bones. Some people even throw in eggshells – boil it first though).
Remember: Rinse, Roast, Rest, Rock ‘n Roll!
Rinse the bones under running water. Roast the bones in the oven for 40 minutes at 180°C to add extra flavour, prevent the broth from tasting sour and give it a rich, dark colour. Place in large stockpot and add water. Add vinegar and allow to sit at room temperature for about 30 minutes. Add the vegetables to the pot and bring to boil. Turn down to simmer. Skim any foam layer that develops on the top and discard. For beef broth you can simmer up to 72 hours. Allow the broth to cool slightly. Take out the bones with a slotted spoon and then strain through a sieve. Transfer to containers (preferably glass) and refrigerate.
If everything went according to plan it should look like jelly and have a beautiful layer of creamy fat on top once cooled. Remove this layer and freeze it and use when frying eggs or roasting vegetables – it is unbeatable! And even if your broth doesn’t look like jelly, you still have a highly nutritious drink full of minerals which you can sip throughout the day when you need a boost. Next time try cooking it longer, use more joint bones, or play around with the water/bones ratio. To store for longer periods of time you can reduce the broth by letting it cook some more till more water evaporated, and then pouring it in a silicone ice cube moulds.
Remember, joint bones like knuckles and neck bones have the most collagen, so be sure to ask your butcher specifically for these. The bones will start to crumble when you’ve extracted all of the nutrients and protein. You will even find that you can use a batch of bones twice before it reaches this crumbly state. Also, once you’ve strained your broth into a large pot, let it sit in an ice bath in the sink for 15 minutes to improve flavour and protect from bacteria.
For the adventurous
Broth is not only confined to the electric slow cooker or stove top – you can make the most gelatinous broth using a pressure cooker. Use the above recipe and put your bones, water and vinegar in the pressure cooker and bring to the boil by using the sauté function. Skim off any foam. Cook on high pressure for about 1.5 hours. Let it release naturally. Add vegetables and cook for another 1.5 hours.
Is load shedding throwing a spanner into your bone broth works? Then the Wonderbag is just the trick for your wonder drink. Truly a wonder – it is a non-electric, portable slow cooker. Using the Wonderbag, you just need an initial hour on the stove top, with 2 additional 20-minute periods. Total time on the stove is 1 hour and 40 minutes, and 18-24 hours in the Wonderbag, saving you between 14 and 22 hours on the stove!
To transform bones into broth using the Wonderbag, simply follow the above recipe. Cover the pot and bring to a gentle boil. Reduce heat and slowly simmer, lid slightly ajar, skimming any foam floating to the top. Simmer for 1 hour. Place the pot into the Wonderbag for 6-8 hours. Remove the pot from the Wonderbag and place it back on the stove to simmer for another 20 minutes. Skim any foam. Return to the bag for 6-8 hours. Repeat this once more and be ready to stand amazed at this beautifully slow-cooked broth full of flavour.
Make broth a daily supplement
It is so easy, and delicious, to incorporate bone broth into your every day – and you also get the most benefits when you consume it daily. Here are some ideas:
Drink it straight up
Cook rice or pasta with it
Use it as a soup or stew base
Use instead of plain water in recipes
Poach fish or vegetables in it
If you don’t have the time or inclination to spend your days preparing a steady supply of bone broth for your own personal restoratif, just phone Green Henry. One of Caveman Clinic’s clients has been battling with her digestive system for 30 years and after just 3 weeks on Caveman Broth things went back to normal. So, whatever you do, be sure to get your hands on this true brew!
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