By now I’m sure that everyone is familiar with the bone broth craze. So I want to dive deeper into the healing properties of bone broth, and of course, drop a simple and hassle-free recipe for you! Although boxed or powdered bone broth comes in handy in a pinch, there is nothing quite like the flavor and quality of a home-made broth. In fact, I’m sipping on my own bone broth as I write this post.
Here's a link to a video guide I made for making bone broth with the addition of Chinese herbs.
Bone broth has been used as a medicinal food for thousands of years in Chinese medicine. It’s healing properties include:
Promoting the circulation of Qi and Blood
Calming the Shen
All of the nourishing tonic properties of bone broth make it an excellent caffeine alternative. Truth be told, I don’t have many negative feelings toward coffee (as it has medicinal properties of its own), but if you are coffee drinker who still struggles with low energy or experiences energy crashes shortly after your morning joe, here are some things you can do: 1) replace your morning cup of coffee with a cup of bone broth, 2) drink a cup of bone broth BEFORE you go for your coffee, or 3) drink a cup of bone broth when that afternoon dip in energy comes on. Try any or all of these options consistently and see how you feel! You may be surprised at how much better you feel, less fatigued, more energy, and even better sleep.
Bone broth can also be used to help speed up injury recovery. Many athletes include bone broth in their diet to speed up their recovery time from breaks, tears, sprains, and strains.
The gelatin in bone broth has been found to be helpful in healing many digestive issues such as leaky gut, bloating, diarrhea, constipation, and more.
Bone broth is also filled with collagen and is incredibly useful for maintaining a youthful appearance and for reducing joint pain.
For women in particular, bone broth is something that should be added to the daily diet. It can help regulate the menstrual cycle, alleviate PMS symptoms, and even promote fertility. In fact, I “prescribe” bone broth to every client I have who is struggling with infertility. Bone broth is especially good for post-partum mothers! It helps speed up recovery time, and replenishes all the things that are lost during labor and delivery (blood, qi, jing-essence, and body fluids). It is safe for breastfeeding mothers to drink, and can even help improve lactation as well as the health of the baby. And once baby starts eating food, bone broth can be beneficial for their healthy development. Marrow is especially important in babies and young children who may have developmental delays.
Feeling inspired to start adding bone broth to your diet? Here’s a simple recipe:
1 chicken carcass OR 2-3 lbs of beef bones (I especially like using beef knuckles)
1 white onion, roughly chopped
3-4 carrots, roughly chopped
3-4 celery stalks, roughly chopped
6 cloves of garlic (add more or less for your desired garlic punch)
1 finger of fresh ginger, roughly sliced (or 1 Tbsp powdered)
1 finger of fresh turmeric, roughly sliced (or 1 Tbsp powdered)
2 tsp apple cider vinegar
salt and pepper to taste
6 cups of water (or enough to cover and fill your pot)
Optional: Chinese herbs specific to your constitution or pattern*
Slow cooker: Combine all ingredients into your slow cooker, cover, and cook on low for 8-24 hours. The longer you cook it, the more nutrients will get pulled out from the bone. For smaller bones, use a shorter time. For thicker bones, use a longer time.
*If you are adding Chinese herbs to your bone broth, after the initial cook time is complete, add in your herbs and cook on low for one more hour.
Instant Pot/Pressure Cooker: Combine all ingredients into your pressure cooker, making sure to not fill past the fill-line. Cover and cook on high for 15 minutes, then switch to low heat and cook for 1 hour. Cook time is 75 minutes total.
*If you are adding Chinese herbs to your bone broth, after the initial cook time is complete, release the pressure, open the pot, and add in your herbs. Cover and cook on low for an additional 20 minutes.
I prefer the slow cooker method. There is something so pleasant and soul-warming about putting it on in the morning, leaving for work, and coming home in the evening to the aroma of bone broth.
Once the broth has finished cooking, strain the broth and throw out the scraps. Separate into glass containers, leaving an inch of space at the top, cover, and let cool. You should see a good amount of gelatin and fat form as the broth cools. You can store your fresh bone broth in the fridge to be used within 7 days, or in the freezer for long-term storage.
Drink 1 cup of bone broth daily, warming it up on the stovetop before drinking.
Use your bone broth as the base for stews, soups, and congees.
Cook rice and beans in bone broth instead of water for added flavor and nutrients.
Wondering where to get chicken or beef bones?
Ask the butcher at your local grocery store.
Contact a local farmer. Most local farmers have booths at farmer's markets, along with a website to place orders.
Get your bones delivered to your house. I place bulk orders from https://grasslandbeef.com and they arrive cryo-vacuumed in an insulated box to my front door. (I am not an affiliate for this company, I just love their product quality and their convenience!)
Some Chinese herbs I like to add to my bone broth**:
Gou Qi Zi
Mai Men Dong
**Always consult with your Chinese medicine practitioner on which herbs are right for you. I do not promote the use of these herbs, nor do I suggest that this recipe or these herbs can cure anything.
What do you like to add to your bone broth? Comment below!
Your feedback and questions are always welcome :)