Bone broth, prepared according to all the rules, is amnestied and included in the list of healthy foods. We are confident that it will remain in the dietary tops of countries with a temperate climate for a long time. Here are at least 5 compelling reasons to agree with the arguments of nutritionists and prepare a cup of aromatic broth this winter.
Get Stronger
When you simmer bones for several hours with acidic ingredients like vinegar or tomatoes, they release more protein into the broth than if you limited the cooking process to 45 minutes and forgot about the necessary acidity. That’s why a cup of chicken bone broth contains a full 9 g of protein, essential for muscle mass growth, while the meat version has only 1 g of this nutrient. Additionally, bone broth is rich in collagen—a type of protein that helps form connective tissue and is responsible for skin smoothness.
Soothe Your Stomach
"The collagen found in bone broth can 'repair' the lining of the gastrointestinal tract, alleviating bloating and food sensitivities," says Mark Hyman, M.D., director of the Cleveland Clinic Center for Functional Medicine. A study conducted at Rush University proved that a diet including bone broth can reduce symptoms of irritable bowel syndrome.
Recover After a Workout
After a winter run, a cup of steaming bone broth can help restore electrolyte levels in the blood, repair muscle fibers, and warm you up. Mark Hyman emphasizes that unlike sports drinks, broth contains no carbohydrates.
Stay Slim
Bone broth contains glutamic acid, which binds to taste receptors on the tongue and helps you perceive the natural umami flavor more intensely. Foods rich in this fifth taste, in turn, enhance the feeling of satiety, helping to prevent overeating.
Fight the Winter Chill
Bone broth contains anti-inflammatory compounds, such as carnosine, which alleviates cold and flu symptoms. It is also rich in alkylglycerols—fatty acids that keep your immune system battle-ready.
Recipe for Perfect Meat Broth
Ingredients:
- 2 kg of bones, preferably from grass-fed animals;
- 3 large onions, peeled and roughly chopped;
- 2 large carrots, washed and roughly chopped;
- 6 stalks of celery, roughly chopped;
- 1 tbsp black peppercorns;
- 5 bay leaves;
- 700 g canned peeled tomatoes;
- 1 bunch of parsley;
- salt
Preparation:
Place the bones in a very large pot, add cold water until the level is 10 cm above the contents. Bring to a boil over high heat, skimming off the foam every 20 minutes.
Reduce the heat to low and slightly shift the pot off the burner (so that it only partially sits on the hot ring), simmer for about 1.5 hours, remembering to skim the scum occasionally.
Add the onion, carrot, celery, peppercorns, bay leaves, tomatoes, and parsley to the pot, stir. Cook for another 3–5 hours (for poultry) and up to 16–22 hours for beef and other large bones. Skim off the fat from the surface if you want a lighter version.
When finished, remove all solid parts. Strain the broth through a fine sieve, adding salt to taste. Cool and transfer to a container. Refrigerate overnight, and in the morning, remove excess fat from the surface. Store for up to five days in the refrigerator and up to six months in the freezer.
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