Bone broth soup is a regular in this house. We've seen it heal our tummies, keep us healthy in the winters and help us recover from CrossFit workouts due to the high amounts of glucosamine. There are so many healing benefits to having it on a regular basis so I put together two of my favorite beef and chicken bone broth soup recipes that are easy to make. Here is a small list of the many healing effects of bone broth along with the recipes, followed by additional resources packed with info on the history and growing benefits of this superfood. I hope you enjoy these as much as we do!
1) Heals a Leaky Gut
Bone broth contains gelatin, which helps protect the lining of the digestive tract. Bone broth is also super easy to digest.
2) Reduces Inflammation
Bone broth is very high in the anti-inflammatory amino acids.
3) Reduces Joint Pain
Glucosamine found in bone broth can stimulate the growth of new collagen, which is important to maintain healthy joints and repair damaged joints and who doesn't want healthy glowing skin which has everything to do with collagen.
4) Promotes Strong Bones
Bone broth contains key minerals to help grow and repair bones. These minerals include calcium, magnesium and phosphorus.
5) Fights Common Cold and Flu
Packed with nutrients, bone broth can help boost the immune system.
6) Replenishes the Body With Key Nutrients
As the animal bones simmer in water they release powerful nutrients including collagen, gelatin, calcium, phosphorus, magnesium and potassium. This helps improve nutritional deficiencies.
7) Calms Mind and Promotes Sleep
Bone broth is rich in amino acids that are calming to the mind and body.
Beef Bone Broth Recipe
- 2-4 lbs. Beef Soup Bones
- 1 Medium Onion
- 2-4 Large Carrots
- 2-4 Stalks of Celery
- 2 Whole Garlic Cloves
- 1 Tbsp. Celtic Sea Salt
- 1 Tbsp. Coarse Ground Black Pepper
- 1 Bay Leaf
- 1 Tbsp. Braggs Apple Cider Vinegar - for function of helping marrow leave the bones
- 10-12 cups of Cold Water
- Place bones, sliced onion and carrots in roasting pan.
- Roast at 450 degrees F for 30 minutes, turning once.
- Add roasted bones to slow cooker along with celery, garlic, sea salt, black pepper, bay leaf, apple cider vinegar and pan drippings.
- Cover with just enough water so that bones are submerged.
- Slow Cooker - cover, cook on high for 2 hours, turn to low and simmer for a total of 12 hours.
- When broth is done, fish out the solids with a slotted spoon and pour through a fine mesh sieve into heat-proof jars. Once cool, refrigerate overnight. In the morning the layer of fat will be hard, and can be scooped out if needed. What is left is something that resembles meat “jelly”. This is a sign of a good broth. You want it to jiggle. Heat turns it to liquid gold!
Chicken Bone Broth
- 1 chicken carcass (you can either use a whole chicken that you've already eaten the meat off of, or a whole chicken, meat included which you can make soup with afterwards)
- 12 cups of cold water
- 1 onion, halved
- 4 carrots, chopped
- 10 cloves garlic
- ¼ cup parsley, chopped
- 10 sprigs fresh thyme
- 5 celery stalks (leaves and ribs)
- 2 bay leaves
- 1 tablespoon Braggs Apple Cider Vinegar - for function of helping marrow leave the bones
- Place chicken carcass in a large stockpot with the water
- Bring pot to a boil, then reduce to a simmer
- Place onion, carrot, and garlic on a parchment lined baking sheet; roast at 400° for 1 hour
- Add roasted vegetables to stock
- Then add parsley, thyme, celery, bay leaves, and apple cider vinegar
- Simmer stock one hour, then cool and strain
- Fill 1 quart mason jars with 3 cups stock each, leave 1 cup space in each jar for expansion
- Freeze stock in jars for up to 3 months
- Use in soups, sauces, or drink plain
Spirit of Health KC and Dr. Vaughn Lawrence
How the Collagen in Bone Broth Heals the Gut:
Bones, marrow, tendons, ligaments, and the cartilage that sometimes accompanies a bone are all made of a protein molecule called collagen. Collagen contains two very special amino acids: proline and glycine.
Collagen has been found to help heal the lining of the gastrointestinal tract, which includes the stomach and the intestines. This means that heartburn or GERD (gastroesophageal reflux disease) and many of the conditions associated with intestinal inflammation can be helped with bone broth.
Collagen and gelatin have been shown to benefit gastric ulcers.
Proline is necessary for the formation of collagen.
Glycine improves digestion by increasing gastric acid secretion.
- Glutamine, also found in bone broth, is important metabolic fuel for cells in the small intestine.
Besides collagen, cartilage contains something called glycosaminoglycans (GAGs). Studies have found an underlying deficiency of glycosaminoglycans (GAGs) in patients with Crohn’s and ulcerative colitis. (4) Correcting a deficiency and helping to repair a compromised gut wall is another good reason to consume bone broth regularly.