I prefer winter and fall, when you feel the bone structure of the landscape. Something waits beneath it; the whole story doesn’t show.
~ Andrew Wyeth
The first healing food:
In last week’s success story, Robyn mentioned bone broth as one of the diet essentials which helped put her lupus into remission. All 3 of the healing diets on this website also recommend bone broth daily for people with autoimmune disease. So, what it is it, and what makes it so special? Made from slowly simmering a variety of bones, this broth becomes filled with bone marrow, collagen, gelatin, glycine, proline, hyaluronic acid, chondroitin sulfate, calcium, phosphorus, magnesium, and potassium. If those words sound familiar, just step into the vitamin section of your local health food store and you’ll see them on the sides of bottles. Bone broth is a food that acts like a supplement, helping to maintain healthy bones, glowing skin, pain-free joints, and supporting the cellular processes that happen throughout our bodies every second of every day. What is more foundational than that? In particular:
“Bone broths provide building blocks for the rapidly growing cells of the gut lining and have a soothing effect on any areas of inflammation in the gut. That is why they aid digestion and have been known for centuries as healing folk remedies for the digestive tract.” – Dr. Natasha Campbell McBride, author of the GAPS Diet.
In other words, bone broths help to heal a leaky gut and its connected autoimmune condition.
Can You Buy High-Quality Bone Broth from a Store?
Below, I guide you through making this healing food at home. However, if you’re pressed for time and want to buy it instead, I recommend Bonafide Provisions. Most store-bought broth isn’t traditionally made and therefore lacks the healing benefits. Bonafide Provisions is the exception. Their broth is certified organic, uses only grass-fed and pasture-raised bones, is slow cooked and then frozen for freshness (no preservatives.) They also triple filter the water used in the broth, cook in stainless steel pots, and cool it completely before adding it to their BPA-free packaging. The company was started by a nutritionist and chef, after seeing dramatic changes in their son’s health when they switched to a real food diet which included bone broth every day. They sell four varieties: beef, chicken, turkey, and a frontier blend which uses a combination of beef, turkey, lamb and bison bones. Note: While all of their bone broths are compliant with the elimination phase of the AIP, they also sell some other products like soups, vegetable broths, and keto broths. Some of those are AIP and some aren’t – check ingredients before selecting.
Which bones do you use?
You can use any variety of bones you want, from fish, chicken, beef, lamb, pig, bison, deer, you name it. Ideally you want some with a little meat on them (for added flavor), some with bone marrow (a nutrient-dense superfood found in the larger/longer bones), and some that are gelatinous (oxtail, knuckles and feet), because gelatin is especially helpful in digestive healing.
How do I get my broth to gel?
If your broth doesn’t gel, it’s not a failure. It’s still full of wonderful nutrition. Gelling is the result of two factors: (1) The bones you choose. Feet, knuckles and oxtail are especially gelatinous. (2) How diluted your broth is. At the end of your cooking cycle, you can remove the cover and increase the heat slightly to simmer for the final hour. This evaporates some of the water and concentrates the broth, often giving you the gelled look you’re seeking.
Where do you get the bones?
Save any that you cook (from t-bone steaks, ribs, pork chops, roast chicken, etc.) and you can make a bone broth from the blend. You can also buy bones inexpensively from your local farmer, butcher shop, Asian market, or the meat counter of your grocery store. Sometimes they’re sold as “soup bones,” other times they’re labeled “pet bones.” If you can’t find bones locally, US Wellness is an online meat provider that’s a favorite in the paleo community. They sell a wide variety of grass-fed bones, which is ideal. Here’s what a few of them look like (oxtail is my favorite – it brings a rich flavor to the broth):
Healing Foods: Bone Broth (Paleo, AIP, GAPS, Wahls, Whole30)
- Prep Time: 10 minutes
- Cook Time: 8-24 hours
- Total Time: 8-24 hours
- Yield: 4 quarts
- Category: Healing Foods
- Method: Stovetop
- Optional: roast your bones for 30 minutes in a 350 degree oven, for extra flavor, before adding them to the soup pot.
- Place the bones, along with the rest of the ingredients, in a large soup pot. Cover with water and bring to a boil, then reduce to a very low simmer (just barely bubbling). Cook for at least 8 hours, and as long as 24 hours. The longer you cook it, the more nutritious your broth becomes. (The only exception is fish bones: they're so small, you only need to cook them for a few hours.)
- If you cook the broth for longer than 8 hours, check the water level occasionally. If you don't have a tight-sealing lid on your pot, you may need to add water once or twice a day.
- Optional: When your broth is almost ready, remove the cover, increase the heat back to a simmer, and cook it one final hour. This evaporates some of the water and concentrates the broth, which can give it more flavor and a more gelatinous appearance. It's not a necessary step; it's a personal choice.
- When it's time to strain the stock, use a slotted spoon to scoop out the larger vegetables and bones. Then, place a mesh strainer over a large heat-proof bowl and pour the broth through the strainer. You'll be left with a beautiful, translucent liquid. Pour it into glass jars, allow to cool for 1 hour, and then refrigerate.
- As the broth cools in the refrigerator, the fat will harden on the surface. This is good, as it keeps the broth fresh longer. As you use each jar, you can remove the fat and use it for cooking other things, or leave it in the broth. As long as there's a thick fat seal, the broth should keep well in the fridge for weeks. However, it's a thin fat seal or the seal is broken, use it within 5 days. You can also freeze broth for up to 6 months.
- You can use this broth as a base for soups, casseroles and stews, or you can simply add salt and your favorite herbs and drink a cup alongside your meal. Be prepared: this broth is highly nutritious, but it won't taste like the stuff from a can. There are no artificial flavor enhancers added, so it may seem bland by comparison, but trust me: store-bought broth subtracts from your health, while homemade bone broth adds to it.
- If you're cooking bone broth for a large family, perpetual broth is a creative solution. Instead of using your stove, put all the ingredients in a crockpot. Fill with water, but not all the way to the top. (Many crockpots can overflow over long cooking times.) Turn it up to high until it begins to boil, and then turn it down to low. Within a few hours, you can start drinking it (use a ladle to scoop some out). Replenish as needed with fresh water. You can keep the broth going for 5-7 days. At that point, drain the crockpot, throw out the bones, wash it clean, and start over.
- If you have an Instant Pot, you can make bone broth in just 2-1/2 hours. See my Instant Pot Bone Broth recipe for details.
- You can also buy broth, if you don't want to make it yourself.
Keywords: aip, paleo, gaps, wahls, whole 30, bone broth
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