Bone Broth Recipe

Beef Bone Broth
Prep Time
15 mins
Cook Time
2 d
Total Time
2 d 15 mins
 

Bone broth is super nutritious, can easily be made at home from beef bones and vegetables, and added to many recipes.

Bone broth is seemingly everywhere nowadays (at least where I’m looking), and is an important part of the paleo diet, and may even be a little hip (but don’t let that put you off!).

Making it is easy but takes time as the bones are simmered for 12 to 48 hours to release many of the healing nutrients it contains (see the sciencey bit below).

Bone broth is particularly healing for the gut and the gut barrier and so is an important part of any ‘leaky gut’ healing protocol. It is also great for joint health, and the glycine it contains may also help you relax and improve your sleep!

I often recommend bone broth to be eaten regularly, several times a week or even daily, as part of a healthy eating plan. It is also easy to add to other recipes instead of stock and provides a nutrient dense, additive-free addition.

Course: Gluten-free, Main Course, Paleo, Snack
Servings: 8
Ingredients
  • 2 kg beef bones preferably organic and grass fed
  • 2 tbsp apple cider vinegar
  • 3 bay leaves
  • 1 tspn rock salt
  • 2 carrots
  • 1 onion (halved)
  • 3 cloves garlic (crushed)
  • 1 handful fresh parsley optional
  • 1 handful dried kelp/nori optional
Instructions
  1. It improves the flavour of the broth if you roast the bones first at a high heat. Place them in a large roasting pan, and crank the oven up to 230 degrees. Roast  for around 30 minutes until browning.

  2. Place bones in a (very) large soup pan and cover with water (preferably filtered) and add a couple of tablespoons of cider vinegar. Leave for 10 mins.

  3. Turn on heat beneath the soup pan until it reaches a slow simmer 

  4. Add vegetables, garlic, bay leaves, salt

  5. Turn down heat to the lowest possible setting that keeps the liquid simmering and leave for 12 to 48 hours, topping up with water to maintain the level. 

    You may want to scoop off some of the frothy stuff that floats to the surface as it simmers

  6. Two hours before the broth is finished add parsley and optionally seaweed such as dried kelp/nori

  7. Sieve the remaining liquid to remove the bones and vegetables, and store the remaining broth in jars or bottles. Discard the bones and vegetables. 

  8. Store the stock in the fridge for up to a week or in the freezer (but leave the top loose as the liquid will expand as it freezes)

The Sciencey Bit

Bone broth contains a lot of collagen, which, in turn, contains the amino acids glycine and proline.

 

Most diets in the modern world contain an imbalance in amino acids (the building blocks of protein) as we focus on eating lean muscle meat, rather than the traditional “nose-to-tail” way of eating the animal. This results in an overabundance of some amino acids, such as methionine, and a deficit in other amino acids which are found in bone broth. 

 

This imbalance in amino acids may be having an impact on lifespan and fertility.

 

 

How to fix your gut by addressing our stress

I got sick a few years ago, with IBS type symptoms, that turned out to be due to parasites in my gut (Blastocystis Hominis and Dientamoeba Fragilis to name names!).

Nowadays, I’ve cleared up the parasites but that doesn’t mean I don’t get gut symptoms anymore.

Occasionally I get a flare-up of symptoms, and what I’ve noticed is this happens at the times when I’m the most stressed out, even when my diet is still good. And this happens for many other people.

We can have our diet dialed so that it’s perfect, and we can be exercising regularly and getting enough sleep, but if we are constantly stressed out, this can be causing us problems.

And this is backed up by research in mice, that have found stress affects the gut microbiota to the same degree as a poor diet.

From what we know, when we are stressed out and in flight or fight mode, blood is redirected from our gut and digestion to the muscles so we are ready to run away from a perceived threat. In the body’s view, digestion is just not important at that time. As the gut is serviced by a multitude of neurons, it makes perfect sense that stress and our modern hectic lives affects our gut.  

What this means is that if we are our stressed, our attempts to treat small intestine bacterial overgrowth (SIBO), parasites, or IBS may not be effective, or they appear to work, but symptoms soon return after treatment. We need to address our stress to balance our gut microbiota and the messages the gut sends to the brain via the gut-brain axis.

And yes, this can be hard!

It can be easier to pop a pill, or change your diet, rather than address stress which can seem to be just a result of a modern lifestyle. We may need to take a step back, and deeply see how we relate to ourselves and all aspects of our lives.

Everything is Information

Our brains are constantly monitoring all aspects of our physiology, including our breath hormones, nervous system and gut, as well as the outside world. Every situation we find ourselves in and every thought we have affects our body’s chemistry on a molecular level.

The brain is always calculating am I safe or am I under threat

 

One of the big issues with the way we treat stress today is that we tackle it from only one angle. Whereas our stress levels are built up by many small stressful events throughout the day. We can’t tackle overwhelm from work stress, solely by meditating for 15 minutes in the morning or having a glass of wine after work.

It is better to work with stress in all its forms: psychological, emotional, technological, dietary, physical and chemical stress.