Simple Bone Broth Recipe

I’m sure you’ve heard all the rumours about the nourishing effects of bone broth. Bone Broth is one of my most beloved health hacks. If you are looking for an inexpensive way to boost your nutritional intake during perimenopause or menopause, bone broth might be just what you need!

Whether you prefer chicken bone broth or beef bone broth, this homemade method is almost the same. Bone broth is a nutrient-dense beverage that contains protein, collagen, and more that can help to promote healthy aging and lessen some symptoms of menopause.

Chicken Broth vs. Bone Broth: What’s the Difference and Which One Should I Use?

When it comes to making soups, sauces, or even sipping on something warm and nourishing, the terms "chicken broth" and "bone broth" are often used interchangeably. While they might sound similar, these two broths are actually different in terms of flavour, cooking method, and nutritional profile. Let’s dive into the world of broths!

The Nutritional Breakdown: Which is Healthier: Broth or Bone Broth?

Chicken Broth: Chicken broth does not have the same nutritional density as bone broth because of the shorter cooking time. However, it’s still a great way to add extra flavour to soups and sauces.

Bone Broth: Bone broth is packed with collagen, gelatin, amino acids, and minerals like calcium, magnesium, and potassium. These nutrients are extracted from the meat and bones of the chicken or beef over a slow, simmering process. What remains is a nutrient-dense liquid that is high in protein and very low in calories, fat, and carbohydrates. Bone broth supports gut health, joint health, skin elasticity, and more. The gelatin in bone broth also helps promote a feeling of fullness, making it a favourite among those looking to add a nutrient-dense, filling beverage to their diet.

Health Benefits of Bone Broth

1. Gut Health: One of the shining stars of bone broth is its ability to support gut health. The collagen and gelatin found in bone broth can help to soothe and repair the lining of the digestive tract, promoting better digestion and nutrient absorption.

2. Joint Support: Ever heard the phrase “good for the bones”? Well, bone broth takes that saying quite literally. It’s loaded with minerals like calcium, magnesium, and phosphorus, which are essential for maintaining strong and healthy bones and joints.

3. Immune Boost: Feeling under the weather? A warm cuppa of bone broth might just do the trick. It’s rich in amino acids like glycine and proline, which play a role in supporting a healthy immune system and reducing inflammation.

4. Glowing Skin: Move over, expensive skincare products – bone broth is here to give you that radiant glow from within. Collagen is the body's super glue. It gives our skin structure and supports our joints and bones. The collagen content in bone broth can help to improve skin elasticity, reduce the appearance of wrinkles, and promote a youthful complexion.

5. Hydration: Forget plain old water – bone broth is like a supercharged hydration elixir. It’s packed with electrolytes like potassium and sodium, making it a nourishing and hydrating option.

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Simple Homemade Bone Broth

Ingredients:

• 2-3 lbs chicken or beef bones

• 1 large yellow onion, diced

• 1 carrot

• 1-2 celery stalks

• 2-3 tsp apple cider vinegar (helps to extract minerals from the bone)

• herbs of choice (parsley, oregano)

• Enough water to cover everything

Directions:

Chicken Bone Broth Method:

1. Put all the ingredients into a slow cooker and cover with the lid.

2. Select manual mode. Then select LOW mode. Set the slow cooker for the longest time it can go (mine is 8 hours). When that timer ends, set it once more for a total of 16 hours.

3. Once the cooking time is up, using a fine mesh strainer, strain the broth. Discard the solids.

4. Allow the broth to cool a bit, then transfer the broth to storage containers.

For Beef Bone Broth:

1. Preheat your oven to 400F and roast the beef bones and roast in the oven for about 30 minutes, or until browned.

2. Transfer the bones and the rest of the ingredients into the slow cooker and follow the steps above.

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Curious to learn more about the foods that nourish during perimenopause and menopause?

Bone broth is a superfood at any stage of life, but especially in peri/menopause when our skin begins to lose elasticity.

When you see how easy it is and how great it feels to nourish your body in midlife, you won’t ever go back to highly processed foods that are void of nutritional value. My 7-Day Meals for Menopause Guidebook will walk you through the menopause transition with ease. You’ll find dozens of delicious recipes, sneaky ways to hit your protein target and so much more to help you look and feel amazing.

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