Bone Broth: The Undervalued Super Food

Have you ever wondered why soup is recommended when you aren’t feeling well? It’s not only because it’s easy on the digestive tract, bone broth has many healing properties that go far beyond when you are feeling under the weather. Bone broth can radically transform your health with as little as 1-2 cups a day by reducing inflammation, boosting your immune system, reducing intestinal permeability (leaky gut), increasing nutrient absorption and synthesis, repairing muscle tissue, and even improving sleep quality. 

Collagen, a protein in your bones, muscles and blood, is responsible for healthy joints and skin elasticity. As you age, your existing collagen breaks down, and it gets harder for your body to produce more. Bone broth is a rich source of collagen and gelatin. Gelatin helps protect and seal the mucosal lining of the GI tract which not only improves immunity, but also nutrient absorption and brain function.

Bone broth is also a rich source of electrolytes, the minerals found in the blood that help regulate and control the balance of fluids in the body. These minerals, calcium, sodium, magnesium and potassium, play a key role in physical performance, digestive health and keeping all systems of the body functioning at an optimal level.

There are over 19 essential amino acids found in bone broth including glycine, proline, glutamine and arginine, which have strong anti-inflammatory effects in the body. Amino acids, the building blocks of proteins, help build and repair muscle tissue, support bone health and help maintain connective tissue health. These organic compounds are involved in almost every body function, including growth and development, healing and repair, normal digestion, and providing energy for the body.
As with anything, the source in which you get your bone broth is vital. Not all bone broths are created equal. Most store-bought broths are full of fillers, flavorings, mixes and neurotoxins, such as MSG. To reap all the benefits and healing qualities of bone broth, you want to ensure that it is real bone broth by simply making it homemade. 
Homemade bone broth


  • 3lbs bones (beef, lamb, chicken, bison or whatever you have) preferably grass fed
  • veggies of choice (onion, garlic, carrots, celery) halved or quartered
  • 1 tablespoon apple cider vinegar
  • colored salts of choice
  • dried herbs of choice (thyme, rosemary, oregano, Italian, chives, bay leaves or anything else)
  • filtered water


  1. Roast bones at 400 for 40 minutes, flip halfway through.
  2. Add bones and any fat or meat that stuck to the pan into 6 quart slow cooker or stock pot.
  3. Add all other ingredients, season liberally with salt and herbs and fill with filtered water.
  4. Bring to a boil and then simmer or slow cook for 24-48 hours.
  5. Pick out large pieces with tongs into a plastic bag lined bowl to make easier discarding.
  6. Strain in a cheese cloth lined strainer into large pot. Let cool, portion and refrigerate. Use within 3-4 days, freeze leftovers.

Bone broth is delicious to drink on its own or add to recipes, such as slow cooked roasts. Try adding ½ tablespoon of ghee, coconut oil, duck fat, camel fat, tallow or suet to a cup of bone broth for a variety of flavor and added health benefits from the fat. As always, finish with salts to taste.

My favorite combination is to heat suet in pan to liquefy and then add to a cup of bone broth with gray Celtic sea salt to taste. I also recommend mixing duck fat with Redmond real salt. Sky is the limit, get creative and start reaping the amazing health benefits of nature’s real superfood. 

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