Here in Canada, January can be... chilly. Which means it's a great time to incorporate some warming self care practices. We love bone broth for so many reasons, and this is the perfect season to create it!
Homemade Bone Broth versus Store Bought Broth
The flavour that comes from a slow-cooked bone broth is a special thing. Whether you’re doing it so you can make delicious homemade soups and stews or to consume daily for health reasons, the flavor is delicious and offers a richness you don’t get from the store-bought stuff. If you don't have the time to make it right now, hop over to your neighbourhood butcher, they usually sell containers of good quality broth. Try making a soup using that to get an idea of homemade versus store-bought. This might be enough to convince you to do it yourself. The recipe and other information below is suggestive of beef bones, rather than chicken or pork.
Benefits of Bone Broth for Hair and Skin
Bone broth is a rich source of collagen and other proteins, healthy fats, as well as minerals and vitamins, and all together provide the body with a ton of nourishment. This can show up is several different ways!
- Stronger hair, skin and nails
- Less inflammation
- Stronger immune system
- Heal and repair the gut-lining and improve digestion
- Support health of bones, joints, ligaments and tendons
It’s important to consume enough broth, for long durations to notice and enjoy all the benefits (read on for 4 ideas on how to do this).
What is Collagen?
How to Boost Collagen
There is some speculation on the best way to boost our collagen, but we have heard from so many clients that have noticed amazing results, either by incorporating bone broth, or by adding a collagen supplement to their routine.
But first, collagen starts as procollagen, and we all need vitamin C for your body to make procollagen. It combines two amino acids for this - proline and glycine, a process that uses vitamin C. Citrus fruits, bell peppers and strawberries are excellent sources of Vitamin C.
Other great foods to support collagen production are egg whites, quality dairy products, mushrooms, pork and chicken skin, sesame seeds, cocoa powder and lentils, as well as tofu.
We also wouldn't want to leave out what can reduce our collagen -
- excessive UV rays
- excessive sugar and refined carbs
Ways to Incorporate Bone Broth
1. Our favourite beverage to replace your morning coffee, bone broth is a wonderful experience to wake up to! Sip on a hot cup, while you write down 3 things you're grateful for. We guarantee this is the best way to start your fay!
2. Use it as a base for that amazing winter soup recipe you've been wanting to try! Whether it's an easy puree soup or a chunky vegetable, this will not only add beautiful flavour, but nutrients too!
3. Use it for cooking rice or quinoa, you're using water anyways, why not make it bone broth? This is the easiest swap out you'll ever do, and will uplevel your meal immediately!
Bonus: we've heard some people even make savoury oatmeal using bone broth! Let us know if you give it a try...
Recipe for Homemade Bone Broth with Beef
- 5-10lbs Beef bones (especially knuckles and joints)
- 1-2 onions
- 3-5 carrots
- 3-5 celery ribs
- 1 whole head of fresh garlic
- fresh/dried herbs- parsley, oregano, thyme, rosemary
- 5-10 peppercorns
- 1-2 tsp salt
- 1-2 tbsp apple cider vinegar
(adjust portions based on your size of stock pot)
- Cut and remove as much fat from the bones as possible (you can keep this and render it for future cooking)
- Roast the bones at 400F for 45 minutes. This will provide a much richer flavour
- Prep your vegetables by roughly chopping into large chunks
- Heat your stock pot over medium high and drizzle some heat safe oil. Toss in your onions and garlic and a good pinch of salt, cook for 5-10 minutes, stirring often.
- Add the rest of your vegetables and cook for another 5-10 minutes, stirring often, just until everything starts to soften a little.
- Next, add in your herbs, spices and roasted bones. Fill the pot with water to just cover the ingredients. Add the apple cider vinegar, cover with a lid and bring to a boil.
- Lower to a simmer and allow to cook for up to 48hrs. The longer the better both for flavour and nutrients. Going past 48hrs can start to turn bitter.
- Allow to cool before straining. Once strained, you can transfer to the fridge and cool. Once cold, the fat will form a layer on the top that you can scoop off- it’s best to remove this before cooking with or consuming. You can keep the fat and use for future cooking #nowaste
It’s the perfect time of year to spend a weekend at home and cook up this delicious bone broth recipe. This is my definition of self-care as it fuels and nourishes the body, inside and out, as well as makes your food taste amazing. I hope you try this out and enjoy the final product. Let us know how it goes for you and how you use your broth!
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DISCLAIMER: We are not medical experts or doctors, and this information is not medical advice. You should consult a doctor or health practitioner before consuming if you are unsure whether these teas are suitable for you. Some of these herbs and ingredients may not be safe for pregnant woman and should absolutely research further which ones are safe and which ones are not. If you have any reactions or allergies to these herbs and ingredients, you should stop consumption and see your doctor.
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