When you buy a glass of ready made bone broth, you get many minerals, collagen, the so important amino acids and omega-3. Bone broth is a natural superfood for a healthy diet. In this article you will learn everything you need to know about bone broth - including a recipe for cooking a rich broth yourself, as well as many ideas and suggestions about eating with the liquid gold.
Summary of contents:
- Cooking bone broth in the video: How to make a collagen-containing broth yourself.
- Tips and tricks for cooking the broth: What you should definitely pay attention to.
- Recipe for recooking: Simply print it out and cook delicious broth yourself.
- Nutrition with bone stock: What you can do with the liquid gold.
- Delicious recipes with 3 videos: Based on bone broth.
- The Bone Broth Diet: The secret of 5/2 fasting with collagen-rich broth.
- Bone Broth and Leaky Gut Syndrome: Why bone broth helps with Leaky Gut.
Cooking bone broth: How it works
In this video our Katha shows you how to cook a bone broth yourself. We recommend organic ingredients for the naturalness of your broth. Best from the farmer next door or ask for bones from your trusted butcher.
More about bone broth
Before we launched our JARMINO bone broths, we cooked a lot of bone broth in the kitchen at home and made a few mistakes in the process. We want to save you from the five biggest mistakes so that you get the maximum amount of nutrients such as protein and collagen from your bone stock.
5 tipps and tricks for cooking bone broth
1. roast bones for the bone broth
Before you boil the bones, we recommend roasting them briefly in a pan. Alternatively, bake them in the oven at 180 degrees Celsius. This will develop roasting aromas that enhance the flavour of the bone stock. This makes the broth darker and more intense in taste.
2. soak bones in vinegar
An important step is to soak the bones in vinegar before cooking the bone stock. Vinegar contains acid, which extracts the minerals from the bones. You can use any type of vinegar, such as apple vinegar (which we use), or balsamic vinegar.
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Soak the cold bones in vinegar and cold water (we recommend 2 tablespoons of vinegar in 1 litre of cold water) for 45 minutes. Cold water is important because it helps the vinegar to extract calcium from the bones. After soaking, heat the vinegar water slowly, this helps to bring out the aromas optimally.
3. boil bone stock for a long time
Long cooking of the bone broth also helps to extract the minerals and nutrients. You should boil the bone stock for at least 6-8 hours. We even cook our beef bone broth and chicken bone broth for 20 hours. This long cooking produces a concentrated, collagen-rich broth that is incredibly rich and full of flavour.
4. cooking fresh vegetables with the broth
When we cook our organic soups and souping soups, in which we use a variety of vegetables, we often have lots of vegetable leftovers. We all use these leftovers for our bone soups. This is one of the reasons why our broths are so varied and tasty. We waste nothing!
So the next time you cook and cut celery, carrots or onions and carrot ends, leaves of carrots or the heart of celery and onion skins are left over, put them in a bag and put them in the freezer for the next time you want to make a broth.
5. also use foot bones
Do not be afraid to add chicken feet to your bone stock. Chicken feet consist mainly of tendons, bones and cartilage and contain a lot of gelatine. Chicken feet provide a fine golden-yellow broth that is rich in nutrients such as glucosamine, collagen and trace elements, which is so nutritious. Chicken feet can be hard to find, try butchers' shops and farmers' markets.
How often do you drink bone broth?
We recommend drinking a maximum of 2 cups of broth a day.
Of course our bone stock contains many nutrients, but you should drink it in moderation so that your body can get used to it. Remember that you will benefit more if you drink the broth regularly in small units.
Cooking bone broth
Bone broth recipe
Recipe for 5 litres of delicious broth
Preparation time: 8-10 hours
All recipes for a bone broth can be found here.
Ingredients:
- 2,5 kg beef bone
- 5.5 litres of water
- 4 medium-sized carrots
- 1/4 celeriac
- 100g leek
- 2 large tomatoes
- 2 large white onions (approx. 300g)
- 30ml apple vinegar
- ½ bunch of fresh parsley
- 40g rock salt or sea salt
- 2 tsp black pepper
- 3 bay leaves
- 3g thyme
- To taste: 2 cloves of garlic
- Ghee
Preparation:
- Blanch the beef bones in boiling water, take them out after 5 minutes and wash them off with cold water. Then roast the bones on a baking tray in the oven until they are lightly brown and have developed roasting aromas.
- Cut carrots, tomatoes, celery, leek into cube-sized pieces. Then place the beef bones in cold water with the vegetables, parsley, spices and apple vinegar.
- Put onions (and garlic) in a pan and fry them darkly with some ghee, add to the stock.
- Bring the stock to the boil briefly once and then simmer for 8-10 hours at low heat, skimming off the fat and foam (egg white) several times.
- Strain broth through a cloth and cool overnight.
- Remove the firm layer of fat from the cold stock and carefully pour it into a pot, the cloudy sediment is not used. If you prefer a more fatty bone stock, you can leave the fat in the stock.
- Bring the stock to the boil and season to taste with salt, herbs and spices. Leave to stand for 30 minutes and then pass through a cloth.
And if you don't have the time or desire to make your own bone stock, you are welcome to visit us in our shop. And if you don't have the time or desire to make your own bone stock, you are welcome to visit us in our shop.
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4 tips on how to eat bone broth
Do you find it boring to drink bone broth straight or don't you feel like a hot broth in summer? But you still don't want to do without your daily portion of collagen and minerals? In this video we show you four possibilities to integrate the healthy superfood into your daily diet in a varied way.
Delicious recipes with colleague-rich broth
You want some inspiration for cooking with bone stock. On our blog you will find many delicious recipes with bone stock as a basis, e.g. a hearty mushroom risotto, a tasty bolognese, a soothing tomato soup with the extra portion of collagen or a high-protein Smoothie Bowl.
Green smoothie with bone broth
Olivia Ederer is a nutritionist and fitness trainer. With her training and nutritional concept, she helps her customers under the moth "Shape Up Be Happy" to achieve a firmer body and more well-being in a holistic way. In this video Olivia shows us her favourite fitness smoothie with bone broth. Learn more about Olivia and her training and nutrition approach and the 5 reasons why you should consume bone broth instead of protein shakes after exercise.
Vietnamese Pho soup
Pho soup is the favourite dish of the Vietnamese. In Vietnam the Pho Bo is already eaten for breakfast. You have to decide for yourself whether this is the right thing for you, but you should not miss this delicious recipe.
Bulletproof Coffee with bone stock instead of coffee
This ginger shot is a real boost for your body: collagen-rich bone stock, MCT oil and fresh ginger. Bone Broth provides valuable nutrients such as minerals, collagen & amino acids and the MCT Oil healthy Omega 3 fat. Ginger is rich in vitamin C. Also ideal for ketogenic nutrition.
The Bone Broth Diet
As many complaints and diseases start in the intestine, intestinal health plays a central role in the bone broth diet.
More and more studies are drawing a link between poor bowel health and inflammation in the body. Such inflammation can be the trigger for diseases like bowel disease, skin and autoimmune diseases like psoriasis or rheumatoid arthritis, overweight and obesity (1).
Intestinal damage and the resulting chronic inflammation is often caused by our modern lifestyles. Many of the foods we consume today contain few nutrients and fibre, but a lot of sugar and artificial additives that are toxic to the body. This upsets the balance of bacteria in the intestines, with good bacteria declining while bad bacteria thrive. The result can be a leaky bowel, which allows foreign substances to enter the body and cause inflammation.
Bone broth for diet in a jars
With the bone broth diet you support your body with minerals and nutrients so that you can build up a healthy intestinal flora and either eliminate or even prevent inflammation. By changing your diet from a diet that is usually too rich in carbohydrates to a balanced diet consisting of proteins, fibre and healthy fats, we want to put your body in a state of ketosis, where it uses its own fat reserves as a source of energy.
By additionally integrating fasting days into the 21-day diet, you can lose weight efficiently with the bone stock diet. The bone broth is our most important aid in this process. On the one hand, it provides nutrients such as amino acids, collagen and glycosaminoglycans, which support the stabilisation of the intestinal flora, and on the other hand, as a low-calorie appetite suppressant, it is the optimal dietary aid.
Bone broth and Leaky Gut Syndrome
The Leaky Gut Syndrome is a permeable intestinal wall. This allows bacteria, toxins and allergens to enter the bloodstream. To remove these particles from the body, the immune system triggers an immune response. Although this is intended to protect you, any immune response causes an inflammation. This inflammation can become chronic and cause various diseases. Bone broth contains gelatine, collagen, the amino acids glutamine and glycine, and glycosaminoglycans (GAGs), which can help protect the intestinal wall. Here you can read more about the Leaky Gut Syndrome and bone broth.
1) Neufeld, K.M. et al: Reduced anxiety-like behaviour and central neurochemical change in germ-free mice, Neurogastroenterol Motil, 2011,23(3):255-64
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