When you hear the word collagen, what do you think? no more wrinkles? expensive creams? I bet you didn't think of bone broth.
Bone broth is one of the best natural sources of collagen, which has many anti-aging effects, but more relevant in current times, it helps boost your immune system.
You can think of it as nature’s multivitamin, it contains:
• Over 19 easy-to-absorb essential and non-essential amino acids (the building blocks of proteins)
• Gelatin which helps you maintain youthful skin
• Nutrients that support digestive functions, immunity and brain health
• Chondroitin sulfate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain
Bone broth is also relatively low in calories yet very high in minerals and other beneficial chemical compounds that many people are lacking. There’s no doubt that bone broth makes a great everyday addition to your diet.
How do you make it?
Bone broth can be made from any animal with bones - I like chicken and beef. Remember for chicken: always organic, and for beef ideally organic, but grass-fed works also. For Bulb locals. I get my chicken bones from Sam the butcher on Bondi Road.
Place the bones in a slow cooker and add one tablespoon of apple cider vinegar. The apple cider vinegar helps to draw out the nutrients. Let it sit for 10 minutes and then add some vegetables (onion, carrots, celery, black peppercorns) and filtered water and put on low for 12 - 24 hours. The longer you simmer the bones the more mineral and collagen-rich the broth becomes.
A sign you’ve done a good job is if the broth jiggle like Jello-O. That means you’ve extracted the gelatin (which is basically cooked collagen) from the bones. Store in the fridge and freeze what you won’t use.
How to use it?
Ideally, drink two cups a day, you can add spice and flavouring. I use it to make stews, sauces and to cook rice, quinoa, etc. using the absorption method.
Can you buy premade bone broth?
Yes, most health stores stock good quality bone broths in liquid and powdered forms. For Bulb locals, check out Broth Bar and Larder in Clovelly https://www.staraniseorganic.com/broth-bar-larder/. For online orders, one suggestion is https://www.gpawholefoods.com.au/shop/whole-foods/collagen-gelatin-and-bone-broths/304
A word of caution
Unfortunately, bone broth isn’t suitable for people who are sensitive to glutamate and histamine. One solution is to cook the bones for a shorter time. It may not be as nutrient-dense, but its gut soothing qualities still remain. [For poultry, a good simmering time is 1-3 hours. For beef, lamb and bison, aim for 2-4 hours].
Author: Marie Holland, Clinical Nutritionist. Being a mum of three, she has seen first-hand what effects small changes to our diet can make to our children's behaviour and health. She can provide you with evidence-based nutritional information and support which is tailored to your unique lifestyle, goals and circumstances, along with making it simple and sensible.Find out more about her work HERE.