At our house, we eat at least once a week a home cooked lamb/beef bone broth. This nutritional dense dish is so amazing for your body. I know there isn’t much research to prove that this dish helps collagen production or any scientific facts that reveals facts about this dish however, it is an ancient recipe used back when every part of the animal was used.
I remember my mother would make us a chicken broth whenever we were sick with a cold or the flu to open our airways and reduce inflammation. As well as being packed with immune boosting amino acids such as arginine, glutamine, and cysteine.
Nowadays, the majority eat the muscle of the animal neglecting the other parts that usually goes to waste which contain a high amount of vitamins and minerals.
Picking the right piece of bone that is full of collagen is best alongside vegetables that will give you maximum nutrition. For example; feet (contains a LOT of gelatine), oxtail, marrow bones, joints, knuckles (preferably from a trustworthy butcher and grass fed meat).
The Health Benefits
– improve joint health
– boost your immune system
– great for treating a leaky gut (collagen/gelatin and the amino acids proline, glutamine and arginine help seal openings in the gut lining where there are gaps that allows undigested food particles to seep through)
– great for the digestive system (helps the growth of probiotics)
– supports skin, nails and hair
– decreases cellulite (due to the lack of connective tissue which causes skin to lose its firmness, bone broth will help in this area too)
There are 19 essential amino acids and non-essential amino acids in bone broth that our bodies can absorb and use to restore our protein blocks that start to break down as we age as well as supporting our digestive system, immune system, bone health, and joint health. Also, gelatin is very important for us because as we age our bones and joints deteriorate and are more prone to not having that glide effect in-between our bones. You will see when your broth sets in the fridge, the broth turns into a gel which is just rich in gelatin. This protects the bones and seals mucosal lining of the GI tract.
Eating a bone broth is the best way to obtain natural collagen. As the bone simmers on the stove, collagen is extracted and along with other ingredients that will help restore / support collagen peptide formation in our bodies. You’re going to get incredible healing properties from arginine, glutamine, proline and glycine.
You will get glycosaminoglycans (GAG) from a bone broth, this includes, hyaluronic acid, glucosamine and chondroitin sulfate. GAG role is to maintain and support collagen and elastin formation in between bones and various muscle fibres.
Glucosamine: you need this to support joint health.
Hyaluronic acid: you need this to support skin, promotes healthy ageing and skin firmness.
Chondroitin sulfate: fights inflammation and supports cardiovascular health.
- I wash my meat with water, I always use oxtail, its meaty and has plenty of collagen.
- I blanch the meat for 20 minutes before to remove any nasty bits to achieve a clear broth later.
- Add meat to a deep pot, then pour hot water with 3 tablespoons of apple cider vinegar. This is on high heat.
- Then add spices; 1 tbsp of cinnamon, 2 tbsp of ground mix spices (lebanese 7 spices), 4/5 cardamon, 2 black limes, 1 tbsp of himalayan salt, 3 bay leaves, a whole (uncut) peeled onion poked with black cloves all round.
- I reduce the heat to low and let it cook for 10-12 hours. If you have a slow cooker pot, you can use that too.
- I then prepare the veg I want to add for later on.
- Veg I add one hour before end cooking time are; carrots, mushrooms, pepper, leeks (all roughly chopped). You can also add whatever veg you have in the kitchen if you want.
- I also like to add egg noodles or rice noodles.
- I like to squeeze 1 lemon and add the juice before I pour the broth to eat.
- Et Voila!! Sprinkle some spring onions and herbs if you have some like coriander/parsley…Enjoy. There will definitely be leftovers, so you can strain the broth and store stock in the fridge (if you are going to use it within a week otherwise freeze it) for you to use in the future for when you make soup, rice etc.
- Don’t throw away the veg and meat leftover, you can use that for tomorrow’s dinner with rice and yoghurt.