Traditional Bone Broths for Healing
Bone broths are a traditional healing tonic used in many cultures. In Chinese Medicine, bone broths are used to support the digestive system, strengthen the kidneys, and tonify the blood. We use bone broths to strengthen the bones and support joints and tendons.
In Chinese Medicine, warm soups and broths are especially recommended during the Fall and Winter. One of the most nourishing foods is broth made from cooked bones. In fact, I make bone broths year-round for the nourishing and healing benefits.
In Chinese Medicine, we have a concept of "like heals like" so we use bone broths to heal and strengthen bones. Therefore, we recommend bone broths to prevent loss of bone mass and useful in arthritis, soft tissue injury, cartilage and bone injury. Because the Kidney organ rules the bones, we also use bone broths to strengthen the Kidneys. And because bones contain marrow, we use bone broths to strengthen blood.
Bone broths are prepared in cultures around the world not only as a base for soups, but also as a healing and easily digested medicine. Bone broths have been used for colds and flu and for supporting the sick and weak. Bone broths are a way to sustainably eat meat- we use the whole animal. For example, I suggest roasting a whole chicken, eating the meat, and saving the bones in the freezer. You can use the bones to cook into a bone broth. The broth can then be used to make soups, cook grains or beans, or you can add a pinch of sea salt and sip on it for a warming drink. (Bone broth is a wonderfully warming drink to put in your thermos on a cold day). I usually freeze half of the stock I make in Pyrex glass containers for future use. My freezer is stocked with chicken and beef stocks that are especially wonderful in times of colds, flu, and digestive discomfort. Stocks are hydrating, contain essential minerals and with a pinch of sea salt can be used in times of needed hydration.
Bone broths are highly nutritious, and we can see in the nutrient profile why they are so helpful for bone issues. Broths made with cartilage-rich bones contain chondroitin sulfate (often a supplement used for joint pain associated with osteoarthritis), and hyaluronic acid (also a supplement used for arthritis because it lubricates joints). Bone broths contain gelatin (which is a cooked extracted form of collagen) which is healing to the digestive system. Bone broths also contain the amino acids glycine and proline. Bone broths contain easily absorbable minerals and is an excellent source of calcium and phosphorous. (I recommend bone broths as a calcium source for those who don't tolerate dairy). Broths also contain magnesium, sodium, potassium, sulfate and fluoride.
I highly suggest including broths in your life. Here's a simple recipe:
Basic Bone Broth
Ingredients:
- Bones-from chicken, turkey, fish, beef, lamb [you can use raw bones, with or without skin and meat (raw bones may be browned to enhance flavor), cooked bones with or without skin and meat from a previous meal, a whole carcass or parts (feet, ribs, necks, knucles, etc.)] **Please use organic, grass-fed meat and bones from a local farm.
- Cold Water(enough to cover the bones)
- Vinegar-apple cider, rice, balsamic, red or white wine, or lemon juice (a splash or 2 TBSP per quart of water) (adding an acidic substance helps draw out the nutrients from the bones)
- Vegetables-optional (peelings and scrap ends or entire vegetable- if added towards the end of cooking, mineral content will be higher)
Recipe
Combine bones, water, and vinegar in a pot. Let stand for 30 minutes to one hour, bring to a simmer, remove any scum that has risen to the top, reduce heat and simmer (6-48 hours chicken, 12-72 hours beef). Optionally, add vegetables in the last hour of cooking. Once done, allow the broth to cool. Strain through a colander and discard the bones. Reserve the meat for soup, salads, or other recipes.
To skim the fat, use a fat separator, or refrigerate the broth and skim the fat off the top.
Broth may be frozen for months, or kept in the refrigerator for about four days.
To store stock in the freezer, I suggest using Pyrex glass containers (with rubber lids) or canning jars. Leave an inch or two of space to the top of the container (this will prevent the container cracking when the stock freezes and expands). I first store the stock in the refrigerator until it is completely cool, then I will transfer to the freezer. If using Pyrex containers, you can just stick the broth into the freezer. If using canning jars, you need to make sure the lid is loose when putting into the freezer. Once the stock is fully frozen, you can tighten the lid. (This step will also prevent the jar from cracking)
Usage
- Soup- add vegetables, beans, grains, or meat.
- Cooking liquid- for grains and beans.
- Gravy- to put on vegetables and meats.
- "Tea"- add sea salt and sip broth like a tea.
**For a listing of local, organic, pasture-fed meat and stores that carry this, refer to my article: San Francisco Local Meat and Dairy Resources.
To learn more about the benefits of bone broths, I suggest these links:
Why Broth is Beautiful- Essential Roles for Proline, Glycine, and Gelatin; by Kayla Daniel