Notes on Bone Marrow and Broth
Bone Broth: Heal Your Gut and Lose Cellulite!
http://bodyecology.com/articles/bone-broth
Have you noticed that modern convenience has
abandoned traditional foods?
Most of what is available to eat today, whether
from the market or restaurant, is either highly proc- supple and radiant. This delicious, mineral-rich
essed or made with ingredients that are themselves broth can be used to make soup to support
highly processed. What do we lose when we stop
eating traditional foods? In a word, our health!
Traditional foods are:
Sprouted and fermented grains
Fermented vegetables, cultured dairy
Organ meats
Bone broth
The Amazing Health Benefits of Bone Broth
Besides the exquisite flavor that bone broth im-
parts into any savory dish, it:
Is full of minerals.
Fortifies the immune system.
Enhances digestion.
Nourishes all body parts related to collagen.
This means joints, tendons, ligaments, skin, mucus les to a bone broth will increase the amount of col-
membranes, and bone.
Bone Broth Is Mineral Rich
Clearly, long-cooked broth made from bones will
be rich in a dynamic array of minerals. Bone is, af-
ter all, highly mineralized. A well-made bone broth
will give your body calcium, phosphorous, magne-
sium, sodium, potassium, sulfate, and fluoride. All
delivered in a form that your body understands. In
order to pull these precious minerals from the bone
during cooking, add an acid, like apple cider vine-
gar, to the water before cooking.
How the Collagen in Bone Broth Heals the Gut
Bones, marrow, skin, tendons, ligaments, and the
cartilage that sometimes accompanies a bone are
all made of a protein molecule called collagen. Col-
lagen contains two very special amino acids:
proline and glycine.
Collagen has been found to help heal the lining of
the gastrointestinal tract, which includes the stom-
ach and the intestines. This means that heartburn
or GERD (gastroesophageal reflux disease) and
many of the conditions associated with intestinal
inflammation can be helped with bone broth.
Collage and gelatin have been shown to benefit
gastric ulcers. (1)
Proline is necessary for the formation of collagen.
Glycine improves digestion by increasing gastric
acid secretion. (2)
Glutamine, also found in bone broth, is important
metabolic fuel for cells in the small intestine. (3)
Besides collagen, cartilage contains something
called glycosaminoglycans (GAGs). Studies have
found an underlying deficiency of glycosaminogly-
cans (GAGs) in patients with Crohns and ulcera-
1 OF 9
tive colitis. (4) Correcting a deficiency and helping
to repair a compromised gut wall is another good
reason to consume bone broth regularly.
Bone Broth Helps with Wrinkles, Stretch Marks,
and Cellulite
Bone broth contains collagen to make your skin
smooth, strong skin and reduce cellulite.
Drinking bone broth makes skin supple. Cellulite
does not arise from carrying excess fat. Havent
you ever seen a thin person with cellulite? It is
common. Most people are taught to choose
skinless and boneless meat and to fear animal fats.
This is why even those who are slender will not be
able to shake cellulite until they change their diet.
(5)
Cellulite comes from a lack of connective tis-
sue.
The smoothness of skin is from an abundance
of connective tissue.
Collagen-rich bone broth will supply your skin
with the tools that it needs to support itself.
Adding chicken feet, animal joints, and knuck-
lagen available.
MAKING A GOOD BONE BROTH
When collecting bones, go for variety.
This is because the marrow found in bones is ei-
ther yellow marrow or red marrow. Yellow marrow
is found in the central portion of long bones. It is
where fats are stored.
Red marrow, on the other hand, is found in flat
bones. These are:
Hip bone
Sternum
Skull
Ribs
Vertebrae
Scapula
The ends of long bones
Red marrow is so valuable because it is where
blood stem cells are found. When you drink a broth
made with a good source of red marrow, you are
drinking all those stem cell factors that ultimately
build your bodys strength and support your own
immune function.
Not sure what kind of bone to use?
Any kind will do. You can even use an assortment
of different animals. Just make sure that all bones
are sourced from animals that are organic and
grass-fed or pastured and free-range. Remember,
everything that the animal ate, how it lived, and
where it lived all factor into the health benefits of
your broth.
You can purchase bones ready to cook, or you
can collect bones from meals and store them in
your freezer until you have enough to build a good
Notes on Bone Marrow and Broth
stock. Remember to only use bones and feet from
animals that are grass-fed or free-range.
Make sure the bones, especially large bones, are
cut into small pieces. This reduces cooking time
and allows more material to become a part of the
broth.
Cooking Suggestions
1. Place bones into a large stock pot and cover
with water.
2. Add two tablespoon of apple cider vinegar or
wine to water prior to cooking. This helps to pull out
important nutrients from the bones.
3. Fill stock pot with filtered water. Leave plenty
of room for water to boil.
4. Heat slowly. Bring to a boil and then reduce
heat to simmer for at least 6 hours. Remove scum
as it arises.
5. Cook long and slow. Chicken bones can cook
for 6-48 hours. Beef bones can cook for 12-72
hours. A long and slow cook time is necessary in
order to fully extract the nutrients in and around
bone.
After cooking, the broth will cool and a layer of fat
will harden on top. This layer protects the broth be-
neath. Discard this layer only when you are about
to eat the broth.
Consume broth within 3 days or freeze for later
use. Sip on the broth or use as the base in a nutri-
ent-dense soup.
Use Bone Broth with Your Next Fast
During a fast, the body receives little nourishment
from food. Because of this, sometimes muscle tis-
sue can break down.
When glycine is consumed, this limits or pre-
vents the breakdown of protein tissue, like muscle.
Glycine is used for gluconeogenesis, which is
when the liver makes sugar fuel for the body to
burn in the absence of glucose.
Glycine is also necessary to detoxify the body
of chemicals. This is because glycine is a precursor
amino acid for glutathione, which is a major anti-
oxidant and detoxifying agent in the body.
Glycine is an inhibitory neurotransmitter. It has food, but is one of the best traditional foods for re-
been shown to improve sleep, as well as boost
memory and performance. (6)
What to Remember Most About This Article:
Bone broth is rich in minerals to strengthen the
immune system and support healthy digestion.
Bone broth also contains collagen to strengthen
tendons, joints, ligaments, bone, and skin.
The collagen in bone broth will help heal the lining is why most bone marrow soup recipes include
of the gut to relieve heartburn, GERD, and other
types of intestinal inflammation. On top of that, col-
lagen will support healthy skin to make it supple
and strong to reduce the appearance of cellulite.
You can make bone broth at home and even use online.
it in your next fast to give your body ample nour-
ishment. The glycine in bone broth will detoxify the
2 OF 9
body of harmful chemicals, improve sleep, and
boost memory and performance.
The Benefits of Bone Soup
Posted by Dr. Brand on July 30, 2011 at 6:35 PM
In this age of veganism, the idea of eating animal
meat is verboten. However, this is also an age of
rising health problems, weakened immune systems
and poor vitality. With this understanding, it is im-
portant to keep an open mind for unique health
boosting methods.
As an integrative holistic practitioner, it is not un-
usual for me to meet clients who are quite brilliant
in many diverse healing modalities; and as a result,
they educate me to some esoteric health building
technique. And recently, the concept of bone soup
keeps coming up in conversation as an amazing
restorative for the chronically ill and weakened pa-
tient.
And being that I am quite talented in the kitchen, I
decided to experiment with some homemade bone
soup recipes; and I have come to a few conclu-
sions.
1. It tastes amazing.
2. Its easy to make.
3. My family loves it.
4. My dog loves it.
The history of bone soup goes back hundreds of
years. A more modern version would be grandmas
chicken soup that theoretically cures everything
from fatigue to the common cold.
So why is this broth so good for us? Well, we can
say that chicken soup is made with love and garlic
and herbs. One cant go wrong with that. But bone
soup goes much deeper. You are actually leaching
out the bone marrow and creating a high protein
mineral rich food.
How to Make a Nourishing Bone Broth
http://thebrandwellnesscenter.webs.com/apps/blog/entr
ies/show/7893868-the-benefits-of-bone-soup
Bone marrow soup stock is not only a great winter
cuperation and rejuvenation. If you are in any stage
of healing, drink two cups of bone marrow broth a
day. It is very beneficial for recovery from illness,
surgery, and fatigue. But even more importantly, it
seems to have magical powers with people who
have joint and bone problems.
When you add an acidic ingredient to your stock,
it helps to leech the minerals from the bones, which
wine, vinegar or lemon juice.
The following recipe is the way I have made it, but
there are many variations that can easily be found
Here's what you need:
A pot full of any kind of bones will do (beef,
chicken, lamb, turkey) You can use one kind of
Notes on Bone Marrow and Broth
bone but Ihave found the soup so much more fla-
vorful when mixing bone types
1 giant bulb of peeled garlic
cup of cut dulse(seaweed)
Himalayan salt to taste(about 1 to 2 tsp)
2 TBSP apple cider vinegar (to pull out the min-
erals from the bones)
Water to cover everything in the pot (you may
have to add more water as it evaporates during
cooking)
Bring to a boil and let simmer for at least 8 to 12
hours, but no more than 24 hours. Make sure all
the meat has either fallen off the bones or is just
starting to fall off the bone before you turn off the
heat.
Let cool. Skim off the fat that rises to the top of the
cooled broth. You can strain the remaining broth to
remove any residual bones or gristle; just keep the
broth. Refrigerate or freeze in small containers and
use as needed.
(I find that most of the bones are paper soft, so
my dog eats them as a special treat. I find that she
also loves eating the cold gelatinized soup. Proba-
bly thinks its meat flavored ice cream (lol)).
Variations to this soup would include adding some
vegetables like potatoes, onions, carrots, parsley,
herbs,spices, etc.
And heres whats in Bone Soup:
Calcium
Phosphorus
Magnesium
Potassium
Sulfate
Collagen
Chondroitin sulfate
Hyaluronic acid
Glycine
Protein
The amounts and types of substances in your
Bone Soup will depend partly on the types of bones
you use. Try to use organic, and try to use mixed
bones. Bone marrow and cartilage provide the
most beneficial ingredients.
Just 1 pint of soup can give you as much as
1,000 milligrams of calcium. Wow!
Everybody knows that soup is the cure for when
you are down. It is warm, easy to digest, and it can
be filled with lots of immune boosting herbs and
spices. It is definitely way healthier than the chemi-
calized canned stuff you buy in the supermarket.
Making soup with bone marrow stock is more than
a mood cure; it enhances your immune system and
provides you with easy to assimilate minerals. The
marrow inside the bones contains nutrients that
feed your bone marrow. When your bone marrow is
nourished, you create more robust immune cells
that can better fight off infections and rebuild
health.
3 OF 9
Major Constituents of Bones and Bone Broth
http://www.jadeinstitute.com/jade/bone-broth-
health-building.php
Cartilage
Cartilage is formed primarily from collagen and
elastin proteins, but also contains glycosaminogly-
cans (GAGs), chondroitin sulfate, keratin sulfate,
and hyaluronic acid. The cartilage from joints is the
kind incorporated into bone broth.
Chondroitin sulfate is a structural component of
cartilage and is essential in maintaining the integ-
rity of the extracellular matrix. It also lines the blood
vessels, and has been found to play a role in lower-
ing cholesterol and the incidence of heart attacks. It
is often sold as a supplement for treating joint pain
associated with osteoarthritis and has been shown
to improve inflammatory conditions of the gastroin-
testinal tract.
Studies have found shark cartilage to be useful in
the treatment of joint disease and in the stimulation
of immune cells, but these supplements can be
very expensive. Using cartilage-rich beef knuckles,
chicken feet, trachea, and ribs in a bone soup can
be an effective and easily absorbable alternative.
Cartilage may be useful in the treatment of:
Arthritis
Degenerative joint disease
Inflammatory bowel disease
Lowered immune function
Bone Marrow
There are 2 types of marrow in bones, yellow and
red. At birth, all bone marrow is red, and as we age
it gradually converts to the yellow type until only
about half of our marrow is red. In cases of severe
blood loss, the yellow marrow can change back to
red marrow as needed, in order to increase blood
cell production.
The yellow marrow is concentrated in the hollow
interior of the middle portion of long bones, and is
where lipids and fats are stored. The red marrow is
found mainly in the flat bones, such as the hip
bone, sternum, skull, ribs, vertebrae and scapula,
and in the cancellous ("spongy") material at the
proximal ends of the long bones such as the femur
and humerus. Red marrow is where the myeloid
stem cells and lymphoid stem cells are formed.
The red marrow is an important source of nutri-
tional and immune support factors extracted in the
cooking of bone soup. It contains myeloid stem
cells which are the precursors to red blood cells,
and lymphoid stem cells, the precursors to white
blood cells and platelets. The red marrow produces
these immature precursor cells, which later convert
to mature cell outside the marrow.
Red blood cells carry oxygen to other cells in
the body
White blood cells are essential for proper func-
tioning of the immune system
Notes on Bone Marrow and Broth 4 OF 9
Platelets are important for clotting Poor wound healing, bleeding gums, and bruising
are often been attributed to vitamin C deficiency,
Glycine and Proline however the problem is actually a collagen defi-
Glycine and proline are particularly important ciency, as vitamin C is needed to synthesize colla-
amino acids present in bone broth. Glycine is a gen. Gelatin has also been found to help heal the
simple amino acid necessary in the manufacture of mucus membranes of the gastrointestinal tract in
other amino acids. It is a vital component in the cases of inflammation such as irritable bowel syn-
production of heme, the part of the blood that car- drome or in "leaky gut syndrome".
ries oxygen. It is also involved in glucogenesis (the Gelatin is rich in the amino acids proline and gly-
manufacture of glucose), supports digestion by en- cine. Although it is not a complete protein itself, it
hancing gastric acid secretion, and is essential for provides many amino acids and therefore de-
wound healing. It is a precursor amino acid for glu- creases the amount of complete protein needed by
tathione and large amounts are needed for the liver the body. Dr. N. R. Gotthoffeer spent 20 years
to detoxify after chemical exposure. studying gelatin and found that convalescing adults
Broths can be used in modified fasting and clean- who have lost weight due to surgery, dysentery,
sing programs. In these situations, glycine is used cancer and other diseases fare much better if gela-
for gluconeogenesis and to support phase I and II tin is added to their diet. Studies on gelatin show
detoxification. During fasting, because little or no that it increases the digestion and utilization of
food or energy source is being consumed, protein many dietary proteins such as beans, meat, milk
tissues such as muscle often break down. With and milk products. Collagen is helpful in:
broth, glycine is consumed, which limits or prevents Soft tissue and wound healing
degeneration during the fast and is also beneficial Formation and repair of cartilage and bone
to the detoxification process. Healing and coating the mucus membranes of
Proline is an amino acid essential to the structure the gastrointestinal tract
of collagen and is therefore necessary for healthy Facilitating digestion and assimilation of pro-
bones, skin, ligaments, tendons and cartilage. It is teins
found in small amounts in many foods, but vitamin
C is necessary to metabolize proline into its active Minerals
form. Small amounts can be manufactured by the Minerals are essential to life, providing the basis
body, but evidence shows that adequate dietary for many important functions in the body. They are
protein is necessary to maintain an optimal level of necessary for the development of connective tissue
proline in the body. It has also been shown to have and bone, create electrical potential that facilitates
a beneficial effect on memory and in the prevention nerve conduction, and are catalysts for enzymatic
of depression. Glycine and proline needed for: reactions. Many people in the U.S. are deficient in
one or more minerals, usually due to dietary defi-
Manufacture of glucose ciencies or poor absorption. Broth offers easily ab-
Enhancing gastric acid secretion sorbed extracted minerals and supports utilization
Soft tissue and wound healing of the minerals by promoting the health of the intes-
Healthy connective tissue tinal tract.
Effective detoxification by the liver Bone is an excellent source of calcium and phos-
Production of plasma phorus, and to a lesser degree, magnesium, so-
dium, potassium, sulfate and fluoride. Hydrochloric
Collagen and Gelatin acid, produced by the stomach, helps to break
There are at least 15 types of collagen, making up down food but is also necessary to extract elemen-
about 25% of all the protein in the body. It is pre- tal minerals from food. For this reason, when mak-
sent in bones, ligaments, tendons and skin (type I ing bone broth, an acid is necessary in order to ex-
collagen), in cartilage (type II collagen), and in tract the minerals from the bone. This is the pur-
bone marrow and lymph (type III collagen, called pose of adding a "splash" of vinegar when making
reticulin fiber). The word collagen comes from the broth.
root "kola", meaning glue. Calcium is necessary for healthy bones, muscle
Basically, collagen is the same as gelatin. Colla- contraction and relaxation, proper clotting and tis-
gen is the word used for its form when found in the sue repair, normal nerve conduction, and endo-
body, and gelatin refers to the extracted collagen crine balance. Calcium deficiency includes symp-
that is used as food. Bone broth produces a rub- toms of osteomalacia and osteoporosis, brittle
bery gelatin when cooled. Most commercial gelatin nails, periodontal disease, muscle cramps and
products are made from animal skin and often con- spasms, palpitations, depression, insomnia, and
tain MSG, but broth made from bones produces a hyperactivity.
much more nutritious gelatin that contains a wide Phosphorus is necessary for the generation of
range of minerals and amino acids. energy in the body, as it is an important ingredient
of ATP. It is also a critical component of cell mem-
Notes on Bone Marrow and Broth 5 OF 9
branes and helps regulate intracellular pressure. A
deficiency in phosphorus can lead to symptoms Cooking and storing the broth
such as fatigue, weakness, muscle weakness, ce- Heat the stock very slowly, gradually bringing to a
liac disease, osteomalacia, and seizures. boil, then turn heat down and simmer for at least 6
Magnesium is the most common dietary defi- hours, removing the scum as it arises. 6 - 48 hours
ciency in the U.S. The mineral is involved in over is an ideal cooking time for chicken bones and 12 -
300 enzyme reactions, is a cofactor for vitamins B1 72 hours for beef. If the bones are cut into smaller
and B6, and is involved in the synthesis of proteins, pieces first, this will reduce the necessary cooking
fatty acids, nucleic acids and prostaglandins. time. Do not allow the broth to come to a fast boil,
Proper nerve transmission, muscle contraction and and if more water is needed to keep the bones
relaxation, and parathyroid gland function are de- covered, add only hot water, not cold or lukewarm.
pendent on magnesium. Cooking in a crockpot on low setting is an easy
way to cook broth for a prolonged time. Though it is
How to Cook Bone Broth not necessary to remove the surface scum that
arises, doing so occasionally during the cooking
Choosing bones and flavorful ingredients process will result in a nicer tasting broth.
The bones and cartilage of most meats can be After simmering the bones for several hours, other
used, including poultry, beef, lamb or fish. Pork vegetables may be added for the last 1-2 hours of
bones are not generally used for making broth that cooking. This adds to both the flavor and nutritional
is cooked for many hours and stored to be re- value of the broth. When finished cooking, the
heated and used later, though they may be in- bones and vegetables can be removed and dis-
cluded in stew and soup recipes. Quality bones are carded, and the liquid strained through a colander.
recommended, such as those from organic meats, For a clear soup, it should be strained a second
and natural, grass-fed beef, with the fat and most time through a hair sieve or a colander lined with
of the meat trimmed off. cheesecloth. Parboiling and rinsing the bones be-
Chicken carcass is a good choice as it has a high fore cooking and cooking on a low heat can also
concentration of red marrow. Beef and lamb bones help produce a clear broth as it greatly reduces the
give a nicer broth if they have been roasted in the amount of residue in the liquid.
oven first, until browned (400 degrees F or 200 de- The broth should be set to cool until the fat hard-
grees C for 45-90 minutes). Though bones leftover ens on top, then remove the fat and refrigerate the
from cooking other dishes may be used, bones broth. It will keep for about 5 days in the refrigera-
specifically used for making broth may also be tor, or 10 days if it is boiled again in 5 days, and
bought at most supermarkets. can be kept for months in the freezer. Before re-
If possible, use kitchen scissors to break the heating, always remove and discard any residual
bones into smaller pieces, ideally 2-3 inches long, fat from the top. Properly prepared broth will cool to
increasing the surface area of bone exposed to the a rubbery, jellylike consistency due to the high
boiling water therefore increasing the quality and gelatin content of the collagen. It can be re-heated
nutrient value of the soup. For larger bones, your and used as a simple nutritious drink, or for a more
supermarket butcher will usually cut them for you. complex soup, add steamed or sauted vegeta-
Place the bones in a stockpot and just cover with bles, meat, and/or beans.
cold water. Add a "splash", or about 2 tablespoons,
of rice, wine, cider, or balsamic vinegar per quart of Bone Broth Soup Recipes:
water or per about 2 pounds of bones. An acid Winter Bone and Vegetable Soup
such as vinegar is necessary in order to extract the 1-2 pounds of bones (lamb, chicken, or beef),
minerals and nutrients from the bone into the soup. chopped into large pieces
Lemon juice may be substituted for the vinegar. 2 tomatoes, peeled, seeded, and halved
Garlic, onions and ginger may be added for in- 2 small potatoes, peeled and quartered
creased flavor, as well as coarsely chopped pieces 1 onion, peeled and quartered
of celery, carrot, parsley and other vegetables. 3 garlic cloves, peeled
2 sticks celery, peeled and cut in half
Adding Chinese herbs to broth 2 carrots, peeled and cut in half
Chiese herbs such as Huang Qi (Astragalus) and 5 whole sprigs of parsley
Dang Shen (Codonopsis) may be added to in- 1 tsp. black peppercorns
crease the medicinal properties of the broth. These 1-2 tablespoons balsamic vinegar
herbs not only enhance the nutritional status of the salt to taste
broth, but are flavorful and add to the sweet taste.
Huang Qi and Dang Shen tonify the qi, support di- Preheat oven to 400 F
gestion, build energy, and strengthen immune func- Rinse bones and place in a foil-lined tray.
tion. Gou Qi Zi (Lycii berries) may be added for ad- Roast bones, uncovered, until brown on all
ditional blood tonification. sides, turning every 20 minutes.
Notes on Bone Marrow and Broth
(Approximately 1-2 hours, depending on
amount of bones.)
Add bones to stockpot with 1 1/2 quarts of cold
water, or enough to cover the bones.
Slowly bring to a boil, then turn down and sim-
mer gently
Add peppercorns, garlic, onions, and 2-3 tea-
spoons vinegar
Cook half-covered, for 4+ hours. Add more boil- fresh sage leaves
ing water if necessary when simmering, in order to
keep bones covered.
Skim surface every half hour to remove scum
and impurities - do not stir though!
Strain, cool broth, and remove any fat that
comes to the surface.
Prepare carrots, celery, parsley, tomatoes, and
potatoes
Heat broth, add cut up vegetables, and simmer
for 1 more hour.
Pork Neck Bone Soup with Lotus Root
This is a typical soup prepared for the Asian New for excess fat to congeal; you may want to get your
Year celebration. Lotus roots and dried oysters are hands dirty and fish out any cartilage and fat still
very common in dishes served around this time.
Lotus root symbolizes "continuous", while dried
oyster symbolizes "prosperity".
lotus roots, about 3 to 4 lb, peeled and sliced
pork neck bones, about 2 lb
1 dried squid
6 to 7 dried oysters
5 dried scallops
12 dried black mushrooms
1/4 cup aduki beans
3 pieces of dried tangerine peel (Chen Pi)
dried jujube dates (Da Zao), about 20
2 tablespoon rice vinegar
Soak beans, dried tangerine peels and dried
black mushrooms in water for at least 4 hours.
In a separate bowl, soak dried oysters, squid,
and scallops in water for 2 or more hours
Drain water off soaking ingredients
Place pork neck bones in a pot and fill with just
enough cold water to cover all bones. Slowly bring
to a boil and then turn down heat to simmer.
Add rice vinegar and cook for about 3-4 hours.
Add soaked aduki beans, reconstituted black
mushrooms, squid, dried scallops, dried oysters,
dried tangerine peels, and dried jujube dates. Con- parts, cut them into several pieces.
tinue to simmer for another 1 hour.
Add lotus root slices. Bring to a boil and reduce ter, vinegar and all vegetables except parsley.
to simmer, cooking for another 1 to 1 1/2 hours.
Beef Bones and Greens Soup
5-6 grass-fed beef bones, plus a large marrow
bone (if available)
2 c. fresh collards, chopped
2 c. fresh kale, torn into bite sized pieces
3 carrots, sliced
1/2 c. green cabbage, sliced or chopped
6 OF 9
1 cup chopped fresh cilantro and/or parsley
2 shallot bulbs, separated and chopped
5 cloves garlic, minced
1/2-1 inch piece of ginger, minced
vinegar
Herbs and seasonings as desired:
rosemary
red pepper flakes, crushed
sea salt and pepper
curry powder
Italian seasoning
tamari or soy sauce
Clean off bones and add to pot with enough
cold water to cover bones
Bring slowly to a boil. Turn heat to low and add
ginger, garlic, shallots, and vinegar
Cover and simmer for 6 hours.
Allow to cool, and place in refrigerator overnight
stuck on the meat at this point.
On the day that you want to eat the soup, re-
move the pot form the refrigerator and use a large
spoon to scrape off the top fat layer.
Place the pot back on the stove and turn to
medium high heat. Add vegetables and spices.
Cook at a simmer until ready to serve. Remove
bones before serving.
Basic Chicken Broth
1 whole free-range chicken or 2 to 3 pounds of
bony chicken parts, such as necks, backs, breast-
bones and wings
gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley
If using a whole chicken, cut off the wings, re-
move the neck and cut both into pieces. Remove
fat glands gizzards from the cavity. If using chicken
Place chicken and pieces in a pot with cold wa-
Bring slowly to a boil, and remove scum that
rises to the top.
Reduce heat, cover and simmer for 6 to 8
hours. Cooking longer will give a richer and more
flavorful broth.
About 10 minutes before finishing cooking, add
parsley.
Remove whole chicken or pieces with a slotted
spoon, reserving the meat for other use.
Notes on Bone Marrow and Broth 7 OF 9
Strain the stock into a large bowl and refriger- percorns and thyme (optional), cover the pot tightly,
ate until the fat rises to the top and congeals. and allow it to simmer for a minimum of 24 hours
Skim off the fat and keep stock in the refrigera- (36 hours is better but not necessary). I know its a
tor or freezer for future use. long time but once you get it to the right heat it re-
quires very little supervision. Just before finishing,
Article references: add one bunch of parsley and simmer for 10 more
Traditional bone broth in modern health and dis- minutes. Parsley adds additional nutrients and will
ease help to alkalize your stock. At this point you will re-
- Allison Siebecker; Townsend Letter 2005 move all the bones and vegetables, strain, and re-
Why Broth is Beautiful - Essential Roles for frigerate. Once it is chilled you can skim off the fat,
Proline, Glycine and Gelatin - Kaayla Daniel place in separate containers and refrigerate for up
www.westonaprice.org/foodfeatures/brothisbeautif to a week, or freeze indefinitely. Youll lose about a
ul.html quart to evaporation.
Broth is Beautiful - Sally Fallon I recommend drinking a cup a day for adults or
www.westonaprice.org/foodfeatures/broth.html children, and proportionately less for toddlers or
Joy of Cooking 2007 - Irma S. Rombauer, Marion babies. If your child doesnt like it, try to find crea-
Rombauer Becker, Ethan Becker tive solutions to get him or her to drink it. Some
parents have added it to juice or sweetened it with
http://curezone.com/forums/am.asp?i=1745924 stevia and turned it into a sweet chilled drink!
Two kinds of bones to make soup is needed. Here is a partial listing of conditions that broth
Start out with equal amounts of marrowbones and benefits:
soup (knuckle) bones. I use approximately two Aging skin, allergies, anemia, anxiety, asthma,
pounds of each, basically because thats how Pai- atherosclerosis, attention deficit, poor digestion,
dom sells them and it works well that brittle nails, Celiac Disease, colic, constipation,
way.(http://www.paidom.com/) dental degeneration, depression, diabetes, diar-
Both types of bones are needed. Marrow is where rhea, fatigue, food sensitivities, fractures, gastritis,
the body stores stem cells and converts them to heart conditions, high cholesterol, hyperactivity,
blood cells or releases them in circulation to repair high blood pressure, hypoglycemia, low immunity,
damaged tissues. It is an area of the body where inflammation, Inflammatory Bowel Disease, insom-
all the nutrients needed to sustain life are concen- nia, reflux, Irritable Bowel Syndrome, memory loss,
trated. Soup bones are usually knucklebones or muscle cramps or spasms, muscle wasting, osteo-
other bones containing cartilage. Cartilage converts porosis, Rheumatoid Arthritis, seizures, weight loss
to gelatin. It is a rich source of amino acids, like due to illness, wound healing, and more!
glycine, that enhance the bodys detoxification abil-
ity by stimulating production of glutathione. Carti- Bone Broth Benefits
lage is also a source of chondroitin sulfate that http://realfoodforhealthandpleasure.blogspot.com/
helps heal arthritic joints. 2008/05/bone-broth-benefits.html
Both types of bones are rich sources of minerals, If you arent making your own bone broth (stock)
and I am not speaking of just calcium, but also you should start. Not only are the health benefits
magnesium, phosphorus, silicon, sulfur and trace unbelievable, it is also very cheap. If you have
minerals, all of which play essential roles in health. bones as leftovers you can use them. If not you
Wash the bones in running water; then place the can buy bones cheap.
knuckle and marrow bones in a large pot with 1/2 Making stock is easy! Throw the bones in a pot
cup vinegar and cover with clean, filtered water. add water, a splash of vinegar to pull the minerals
The vinegar will evaporate completely and so it is out of the bone, and seasonings if desired. Simmer
safe even for small children. The vinegar creates for several hours five hours will do, overnight is
an acidic environment that helps to draw the min- great. You can do it on the stove or in the crock
erals out of the bones. Meanwhile, place the meat- pot. The easiest way is to throw the bones from
ier bones in a roasting pan and brown at 350 de- your meal in after dinner and let it slow cook.
grees (about 15 minutes). Add the browned bones Whats in real bone broth?
to the pot (along with any fat that is left in the pan) Calcium
along with about 3 chopped onions, 3 chopped car- Phosphorus
rots and 3 chopped celery sticks. It is important not Magnesium
to overdo it on the vegetables as that can lead to a Potassium
very bitter finished product! Add additional water if Sulfate
needed, but be sure to leave room at the top of the Fluoride
pot (about 1 inch) for the stock to expand. Collagen
Bring to a boil, and then remove any scum that Chondroitin sulfate
comes to the top with a spoon. Reduce the heat to Hyaluronic acid
a low simmer, add about 1 tsp ground green pep-
Notes on Bone Marrow and Broth 8 OF 9
Glycine marrow bones. So full of goodness. Before I
more adopted a real foods diet, I used powdered broth
The amount and types of substances in your bone and those MSG-laden boullion cubes. I cringe just
broth will depend partly on the types of bone you thinking about it. It was the easy and naive way
use. Bone marrow and cartilage provide the most out. I thought, who has time to make broth from
beneficial ingredients. scratch? Little did I know the immense health bene-
Bone broth is good for fits, the flavor difference (there is simply NO com-
Joint health parison) and just how little work making bone broth
Asthma from scratch really was.
Cancer patients For those that dont know, homemade bone broth
Immune system and meat stock are the back bone (pun intended)
Cold, flu, sore throat to the success of the GAPS diet. Bone broth is
Digestive problems, including inflammatory bowel teaming with gelatin, collagen, glucosamine, chon-
disease droitin, fat soluble vitamins and minerals and so
Many other health conditions much more. Sounds like the ingredients in an ex-
Unlike most stocks, broths, and soup bases you pensive supplement, doesnt it? All of those sub-
can buy at the store, homemade bone broth does stances are very soothing and healing to the gut
not contain MSG and you control the sodium level. lining. There is a reason why chicken soup is called
Store-bought broth and stock typically does not Jewish Penicillin! Dont we all crave soup when we
have all of the nutrients and health benefits of are sick? Dr. Natasha Campbell-McBride also rec-
homemade. ommends drinking bone broth to help ease queasy
You can use it to make soups, sauces, cook rice, tummies and deliver super digestible nutrition when
or even sip it as a tea. its needed fast. Stock also provides hydrophilic
colloids to the diet. According to Sally Fallon-
http://www.happyherbalist.com/soupsforhealthanrt Morell, in her cookbook Nourishing Traditions, the
icancerbonemarrowsoup.aspx hydrophilic colloids attract digestive juices for rapid
. and effective digestion. She also says, Modern
MIRIAM LEE'S BONE MARROW BROTH research has confirmed that broth helps prevent
For general weakness, lowered immune system and mitigate infectious diseases. The wise food
and anemia provider, who uses gelatin-rich broth on a daily or
frequent basis, provides continuous protection from
Ingredients: many health problems.
Organic Pork Ribs Traditional people all over the world knew the
Rice Vinegar (we recommend Kombucha Mush- wisdom in using bones as well. In fact, along with
room Vinegar) the fat and organ meats, the bones were highly
Fresh Ginger prized, even more so than the muscle meat. Every
Bean Sprouts part of the animal was used. Bone marrow is espe-
Boil 2 pounds organic pork spare ribs in water cially nutrient dense. I have another wonderful
with 23 TBS. rice vinegar for several hours. At the book by Jennifer McLagan called Bones. In it, she
beginning of boiling, skim off the gray foam. Add has several recipes for bone marrow and she tells
about 6 two inch pieces of fresh ginger to neutral- us that marrow contains fat, iron, phosphorous, and
ize the meat toxins. vitamin A, with trace amounts of thiamin and niacin.
After 2 hours let broth cool down and then skim Interestingly, marrow was used in place of butter
the fat off the top. [here we modify Miriam's recipe during the Middle Ages. It is easily digested and
by suggesting that the bones are removed and was recommended for sickly children. So, include
broken as much as possible - use a hammer or marrow bones in your stock if eating it on toast
heavy instrument. Breaking the bones are sug- does not appeal to you!
gested to better release the marrow from the GAPS patients have damaged gut linings, so it is
bones]. important that we consume as much bone broth
Add more water. Then begin boiling again with 2 and meat stock as possible. At least 1 cup per day
pounds of soy bean sprouts (the long ones from or more. I use stock in everything. Its not just for
Chinese market) for 2 more hours. soup! You can use it to cook beans in (lentils, navy
Remove bones and fat when cool. Freeze in small and lima beans are all GAPS legal), use it to cook
containers. Add herbs if desired. potatoes, rice or pasta instead of water, or make a
This can be used as soup stock. Drink 2 bowls a reduction sauce. These GAPS days we arent us-
day. ing grains or potatoes, but squash or cauliflower
Bones. I love them. Years ago, I used to throw mashed with broth and butter is really delicious!
them out. For shame! I didnt know any better. But Bone broth can be made out of any bones. Raw, or
now I save every last one. I even buy them on their cooked. Any poultry, beef, pork, lamb, bison, non-
own, big bags of them. Soup bones, oxtail, and oily fish bones, even the shells of lobster, crab,
Notes on Bone Marrow and Broth
shrimp, clams, mussels, etc. will work. You may
even mix bones if you like. I like to keep a large
ziplock bag in the freezer to collect bones from our
dinners. Once the bag is full, I make stock! By
simmering the bones and shells for long periods
(12 hrs +), you are releasing many of the minerals
contained in those bones into the broth.
BASIC CHICKEN/BEEF STOCK
Ingredients:
1 whole chicken, or several pounds of bones (in-
cluding necks, backs, wings, feet, head, oxtail, mar-
row bones, etc.) free range, organic, or pastured
is best
Cold filtered water
2 TBS vinegar
1 large onion/leek
Several carrots, washed and coarsely chopped
Stalks of celery, including tops, coarsely chopped
1 bunch of parsley
Method:
1. Place your whole chicken, or the bones into
your pot and fill to cover all the bones with cold,
filtered water. You can use a big stainless steel pot,
your crock pot, or a beautiful Le Crueset enamled
pot (which maybe one day Ill own). But please, no
teflon or aluminum. It is essential to start all stocks
with cold water. As the ingredients slowly warm in
the water, the fibers open slowly, releasing their
juices to add flavour (from Nourishing Traditions). If
you are using raw beef bones, roasting them first in
the oven will greatly enhance the flavour of your
stock.
2. Add the vinegar into the water along with all of
the chopped veggies, except the parsley. Let stand
for 30 min. to 1 hour. Bring the water to a boil, and
remove any scum that rises to the top. Cover the
pot, and reduce the heat to a slow simmer for 24 to
48 hours. The longer your stock is simmered, the
more minerals are released from the bones. If you
are using a whole chicken, remove the chicken af-
ter a couple hours of cooking to remove the meat.
Place the bones back in the pot again to continue
cooking. Beef stock will take longer to make than
chicken, because the bones are much thicker. I
have been know to let my beef stock simmer away
for 72 hours. The chicken bones will almost always
be soft enough to crush in your hands.
3. Add the chopped parsley during the last 10
minutes of cooking time. The parsley adds more
mineral ions into the broth.
4. After your stock has cooled to the touch, strain
out the bones and veggies and toss into the com-
poster. I leave the fat in my stocks, but you can re-
move it if you like. Place the stock into jars, freezer
safe containers, or freeze some into ice cube trays
to pull out for those occasions when you only need
a small amount.
9 OF 9
Benefits of Bone Marrow
Bone marrow refers to the flexible bone tissue
found inside the body. In humans, the bone marrow
helps to produce blood cells. Generally, bone mar-
row makes up almost 5% of the whole body mass.
Bone marrow exists in two types and both types
have countless capillaries and blood vessels. Here
are a few benefits of bone marrow.
1. Lymphatic role
The bone marrow offers immense benefits in the
lymphatic system where it acts like a major ele-
ment. In fact, it is a major lymphoid organ that gen-
erates lymphocytes from progenitor cells. Both
thymus and bone marrow make up the main lym-
phoid tissues that are involved in early selection
and production of lymphocytes. Moreover, bone
marrow acts like a valve so as to guard against
lymphatic fluid from flowing back.
2. Healthy food
In certain parts of the world, bone marrow is con-
sidered like a delicacy. For instance, beef soup in
Germany is served together with bone marrow. In
Vietnam, the bone marrow acts like the base of the
soup for the main staple dish. A popular soup in
Philippines is primarily made using marrow bones
and beef, and then seasoned with boiled meat and
vegetables. It is very popular amongst food enthu-
siasts due to its health benefits.
3. Production of artificial skin
A new research claims that bone marrow cells
may be used for producing artificial skin. These
findings mark a great advancement in the field of
wound healing. It might even be used for pioneer-
ing a technique of reconstructing organs. During
the research, biomedical theory and engineering
technology were used for making artificial skin us-
ing bone marrow cells and natural materials. This
could help burn victims heal faster and prevent day
caused by losing plasma and infections.