BONE BROTH - HYPE OR HEALTH NECESSITY?

It seems fitting to discuss BONE BROTH as we approach the cooler months of the year!

I've had so many questions on Instagram about the benefits of bone broth after sharing my love for it and it's absolutely no lie that this simple concoction has taken the social media world by storm in the last few years!

All the 'hot girl' health influencers are drinking it, Gwyneth Paltrow swears by it as 'Winter's miracle detox drink' and you too can reap the benefits from this ancient, soothing broth that tastes just like a hug from mum and is so simple and affordable to make!

| WHAT IS BONE BROTH EXACTLY? |

Did you know that bone broth - in its many forms, has actually been a part of traditional diets across a plethora of cultures?!

Humans around the globe have been making broth for eons - it's prevalent in Ayurvedic medicine, TCM (Traditional Chinese Medicine) as well as Greek, Italian and Middle-Eastern cultures. The best part about bone broth is its affordability and accessibility - almost anybody can go to their local butcher or poultry man and ask for a bag of 'off-cuts' - think knuckles, necks, carcasses etc - all the fun stuff...

Generally, these 'off-cuts' are quite affordable as they aren't the most desirous purchase for many individuals; however, the purchase of chicken necks and carcass are quite popular amongst Eastern and some European cultures who use these parts of the animal in traditional recipes to make ... you guessed it - a staple broth or brodo.

The bones are usually boiled in water with salt - some cultures like to add carrot, celery and onion as well to give it more oomph and flavour (me, myself included!).

It's comforting for the soul and even better for you - let's look into why broth is just so magical.

| WHY IS IT GOOD FOR ME? |

Where do I begin... Let's start with the gut.

Did you know that bone broth has been commonly used in Naturopathy alongside adequate supplementation to support individuals experiencing GI-related issues such as: SIBO, IBS, Colitis, leaky gut etc.

So why, do you ask, is bone broth that beneficial for our gut?

One word - GLUTAMINE

Glutamine is an amino acid used to synthesise proteins. It is vital in the reparation of the gut whilst supporting a healthy mucosal intestinal lining - yum yum!

Alongside glutamine is another key amino acid prevalent in bone broth - glycine. Glycine is known for it's blood-sugar balancing benefits in regards to insulin resistance as well as its mood-calming and sleep supporting characteristics - no wonder chicken soup makes you feel all cosy and mushy on the inside!

Both of these amino acids form together in the make-up of collagen - the protein found in bone broth. Now I'm sure we all know what collagen is and how vital it is for nail, hair, skin and bone health. The collagen in bone broth derives from the connective tissue of the chicken or cow i.e. the feet, knuckles, necks etc.

Collagen is what keeps us looking youthful, our skin looking supple and our hair feeling strong. It should be a staple in everybody's diet to keep you healthy and lively.

FUN FACT: Just one cup of bone broth can provide you with 10-20g of bio-available protein and a boost of energy and longevity too!

Some other note-worthy mentions include: potassium (there's more potassium in one cup of bone broth than in a banana or avocado), selenium (hello happy thyroid!), magnesium and some calcium.

To reap the benefits of bone broth, it's recommended to consume at least 1 cup per day.

Coming from somebody who used to be heavily plant-based I have noticed that incorporating one cup of bone broth into my diet has drastically improved my digestion, my skin and has decreased my bloating majorly.

If you too are plant-based or Pescaterian and are looking to incorporate more protein and amino acids into your diet but aren't too keen on eating chicken or beef, I've discovered that bone broth is a great starting point.

The benefits really do speak for themselves from a physical perspective.

Without a doubt you'll notice your skin looking more dewy and clear, your digestion feeling a little smoother and your hair and nails a little stronger!

Feeling convinced that you need bone broth in your daily routine ASAP?

If yes, let's get cooking!

| HOW CAN I MAKE IT? |

I'll quickly preface that everybody has their own way of making bone broth.

I personally like to use chicken bones as I prefer the taste compared to bovine (beef) broth.

This broth will last me at least 7 days if I drink one mug per day!

INGREDIENTS:

• 4-5 chicken carcasses and/or 1 bag of chicken necks from your local poultry shop

• Salt

• 1 carrot, whole

• 2 celery sticks, whole

• 1 brown onion, whole, skin peeled

METHOD:

1. Put the carcasses, necks and veggies into a large pot (I use a 2L Le Creuset pot), fill 3/4 of the way with tap water. Add a generous amount of salt.

2. Place on the stove to boil, once water is bubbling, turn down the heat to low and boil the bones for 1 hour.

3. Marrow residue will accumulate at the top of the mixture so make sure for the first 15 mins or so you're actively spooning off the brown froth which accrues at the top. It's not bad to leave the residue - it's actually highly nutritious, however I personally don't like the taste of it left in the broth as it can be quite gamey tasting.

4. After the 1 hour has passed, remove the bones and veggies, strain the broth liquid into another pot using a sieve and store in the fridge!

I love to serve my broth with the juice of one lemon!

Best to be consumed on an empty stomach so that your body can absorb all those delicious nutrients first thing!