The lost art of keeping our body healthy

For the body the easiest way to build something if it's already in the form it will be used. It's a long way to make cartilages from beans or grains, but it's pretty easy to make it from cartilage.

?? Bones, joints, and ligaments storing really valuable nutrients that humans eat too rarely. 

?? Bone broth is my ultimate meal prep tool. Keeping some always in the fridge and the freezer let me make almost all the dishes more quickly.

The nutrition content changes depending on what's been used to make the broth but usually this is the easiest way to get amino acids like proline, glycine, and glutamine, and minerals like calcium, phosphorus, magnesium, and potassium, vitamins, healthy fats, collagen, gelatin, and nourishing compounds called glycosaminoglycans.

?? What is it good for?

?? Sleep and brain function: it contains an amino acid called glycine what helps and promotes sleep. The study found that 3 grams of glycine before bed significantly improved the quality of sleep. Also lowers daytime sleepiness and improve mental function and memory

??. Skin, joint, and tendon health and hair and nail health: Collagen in the broth also has some other amino acids like proline and glutamine which is a really important element for our connective tissues.

?? Anti-inflammatory: chondroitin sulfate and hyaluronic acid, amino acids, including glycine and arginine, glucosamine, have strong anti-inflammatory effects. It also helps to fight chronic inflammation, arthritis, metabolic syndrome...etc

?? Fat-loss friendly: It's a great food replacement. You can easily skip a meal and have some bone broth to get the nutrients needed for your body with just 

?? Awesome way to break a fast and support the digestive system: If you do intermittent fasting, you should break your fast with bone broth. It helps to rehydrate your gut and fill up with minerals to reenergize your cells

?? Get important vitamins and minerals

?? Get healthy fats: Especially grass-fed marrow bones are a great source of Omega 3 fatty acids

? Making it is very simple and far the tastiest way to get these nutrients. 

I use it as a base for soups and stews. But drinking as is when breaking a fast or just have something rich in nutrients when I want to reduce my calorie intake also a great option.

I like to source a wide variety of bones and ligaments from our butcher to be able to get the most benefits. Usually, you can get them free or almost free from your trusted local butcher. Or when you make chicken/ bone-in steak you can just store the bones in the freezer for a long time. Marrow bones must be used in few days, just be mindful about that.

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My basic recipe:

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500g x Pork bones

500g x Beef bones

1x Beef tendon 

300g x Chicken

6-10l filtered water

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Spices (You can skip them completely if you want to use the bone broth in smoothies or just change it to your liking) 

1 x small piece of fresh ginger

3 x cloves of garlic

1 x red onion

1 x tbsp peppercorn

I don't use salt to let the minerals dissolve in the water better.

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1. I usually start by roasting the bones with the spices but putting them in the water raw is just as good. This is just for better flavor

2. Boil the bones slowly overnight around 8-16 hours.

3. You can add some apple cider vinegar after 4-6 hours to get more minerals out from the bones. You won't taste the vinegar at all.

4. Add any aromatic stuff in (star anise, cinnamon, coriander seeds, cardamom...etc) the last few hours if you want but for me, I like to decide on them when I use the broth 

?? Next time instead of spending your money on supplements, maybe just have them free!

Let me know if you are interested in how else you can use bone broth.