Bone broth, a nourishing concoction steeped in tradition and health benefits, is gaining recognition as a superfood, particularly beneficial for women. There are so many advantages to incorporating bone broth into the daily diet, and it provides a simple recipe to make it at home.
What is Bone Broth?
Bone broth is made by simmering animal bones, typically beef, chicken, or fish, for an extended period, see instructions below. This slow-cooking process extracts nutrients like collagen, amino acids, minerals, and marrow from the bones, resulting in a rich, flavorful liquid.
Benefits of Bone Broth for Women
#1.Rich in nutrients. Bone broth is packed with essential nutrients, including calcium, magnesium, phosphorus, and trace minerals, vital for women’s health.
#2.Collagen boost. Collagen, abundant in bone broth, is crucial for skin elasticity and strength. Regular consumption can aid in maintaining youthful skin and may reduce the appearance of wrinkles.
#3.Joint health. The glucosamine and chondroitin in bone broth support joint health, beneficial for women, especially those with a risk of osteoarthritis.
#4.Gut health. The gelatin in the broth helps seal the gut lining, promoting better digestion and absorption of nutrients. This is particularly beneficial for women suffering from gut-related issues.
#5. Big bonus – weight management. High in protein yet low in calories, bone broth can be a satisfying addition to a weight management plan.
#6. Immune system support. The amino acids in bone broth, like arginine and glutamine, play a role in bolstering the immune system.
A Simple Bone Broth Recipe
Ingredients:
2-3 pounds of mixed bones (beef, chicken, or fish)
Now the rest is up to you. I save all my little vegetable ends, vegetable skins (this is where a lot of nutrients live), fragments, you name it. During the week, I keep them in a bag in the freezer and keep adding to the bag. By the end of the week, when it comes time to make my bone broth, I grab my frozen, discarded pieces and add them to my broth. Here is what typically ends up in my frozen scrap bag:
carrots
onion plus onion skin
celery stalks, plus leaf tops
tablespoons apple cider vinegar—I add this when I can remember to add it!
Herbs (like parsley and thyme)
Salt and pepper to taste
Water: enough to cover all veggies and bones
Instructions:
Prepare the Bones: If using uncooked beef bones, roasting the bones at 400°F for 30 minutes enhances flavor. But if you are using leftover cooked chicken or beef bones, then you can skip this step. For those of you who are brave enough to make fish broth, the same applies; if it is uncooked, please cook it for 10 minutes before adding it to your slow cooker.
Combine Ingredients: Place the bones in a large pot or slow cooker. Add vegetables, vinegar, herbs, salt, and pepper.
Add Water: Cover the ingredients with water, about 2 inches above the bone line.
Simmer: Bring to a boil, then reduce to a simmer. For beef bones, simmer for 24-48 hours; for chicken, 12-24 hours; and for fish, 8 hours.
Strain: Once done, strain the broth to remove bones and vegetables.
Cool and Store: Let the broth cool and store it in the refrigerator. It can be kept for up to 5 days or frozen for later use.
Incorporating a cup of bone broth into the daily routine can offer a multitude of health benefits for women.
It’s a simple, traditional remedy that supports overall well-being, from skin health to digestive wellness. The recipe provided is a basic guide, and you can tailor it to your taste preferences and dietary needs.
