Nope never, not ever. It’s noting against “bone broth”, I see how some argue the nutritional value, it was just something that I always just thought “when or why would I need it?”
Turns out having someone at home on a practically all liquid diet – is actually a useful time to make this. This someone I am referring to is Pat, and while he is on the road to recovery – he’s still on a really limited diet. As we move forward I am finding some really creative ways to feed him.
I opted for making my own bone broth/stock for several reasons:
- I wanted total control over all ingredients used
- I feel powerless and I want to physically make something that will make him feel better
- I wasn’t about to buy canned broth – no thanks
The main reason I wanted total control over ingredients is, I know for a fact Pat is sensitive to a few FODMAPs (Fermentable Oligo- Di-, & Mono- saccharines, and Polyols). He is particularly sensitive to garlic and onions, so anything like this I try to make home to limit the presence of those.
So, in my typical sense I started browsing recipes – everything from Whole 30 to Pinterest, etc. I finally just said “whatever”, and kind of did what I wanted (in typical H3RD fashion- I do what I want).
Before I just give you my recipe let’s briefly discuss the hype over bone broth. In 2015; I’m pretty confident beat out the Pumpkin Spiced Latte as the most adored “drink”. Ok, maybe it is not THAT popular. But I think we can all agree that it has become quite popular.
Well for starters on the Paleo website Bone Broth is hailed as a “Superfood”. The blurb goes on to point out BB’s “healing powers”, and that the bones contain collagen, gelatin, and amino acids.
As a Registered Dietitian I knew about the collagen, gelatin, and amino acids. I remained – and still remain- unsure about the “healing powers”.
A lot of the thought process here is ingesting these three treasures will help with healing, will help rebuild bone etc.
It seems for as many articles out there hailing the use of bone broth, there are as many that knocked it down, stated that eating more gelatin, collagen, and amino acids won’t do much for joints/joint repair etc.
But. (Again – I’m being all pensive here and having deep thoughts over here).
Our bodies do take things like protein, and collagen, and break them down into amino acids, and these amino acids are delightful little building blocks that our body uses for repair. One I am thinking of specifically in Pat’s case is Arginine, an amino acid that is conditionally essential.
[Conditionally essential means just that; we don’t always need it but there are some instances where it is essential – i.e. inflammation.]
ADDITIONALLY, as I said before Pat is on a liquid diet, so getting him legitimate nutrition and protein, is a huge priority for me.
The bone broth itself is not enough to really get him what he needs, so each time he has a bowl, I add two scoops of Vital Proteins Collagen Peptides. This has been wonderful by the way to get protein/amino acids in a diet that is historically non-existent with regard to protein. The peptides can be dissolved in hot, or cold liquids.
(All opinions are my own; all Vital Proteins products were purchased by yours truly).
This is a product I use A LOT during marathon cycles – I typically use it after long runs and hard runs (track workouts, tempo runs). But this isn’t about me. But I will circle back to this on my next marathon cycle.
So back to my recipe:
Half RD's Bone Broth
- 1 bunch carrots – rough chopped
- 1 bunch celery – rough chopped
- 1 1/2-3 lbs bones – I did beef
- 3 Tbsp Apple Cider Vinegar
- salt & pepper
- Make sure any meat around your bones is thawed, brown any meat surrounding the bones (just long enough to color it)
- Roughly chop your vegetables; throw vegetables, browned meat; herbs of choice and meat in a slow cooker – turned on “High” cover all your ingredients with water
- Add your salt and pepper to taste
- I did the first 4 hours on high, then I went to bed, and did the next 8-9 hours on low.
- Once read take a strainer and pour the broth through very slowly, let it cool then refrigerate for a few days – you can freeze it for 2-3 months.
**Tip: as your bones are heating up – tap larger ones to loosen up the marrow inside- it’s cool if it comes out.
At the end of the day I don’t believe there is adequate evidence supporting every claim about the magical and healing properties of bone broth.
It is not harmful either. I mean unless you can’t swallow, or you try to eat a beef bone and choke. My point is – it’s broth, not a bleach enema. And it seems as though it is working well with Pat, so if I can make REAL FOOD for him while he recovers. I won’t hesitate. And it was easy. I would prefer him getting his protein from this than the vital proteins than constantly drinking