The Benefits of Bone Broth

Mother knows best! I’m sure this is a sentiment that was shared with you while growing up and while she may not have always been right, she was right about the benefits of her homemade chicken noodle soup when you were sick! She may not have exactly known the reasons why it worked to cure the common cold and flu, but her mother, and her mother’s mother, likely used to say the same thing.

What are Bone Broths?

Broths, specifically made using the bones of animals have been used for many generations, and though there is no definitive answer as to where this practice originated, one thing is for sure, for hundreds of years many cultures have been using bone broth for it’s healing and nourishing properties and treating ailments.

While we may have moved away from these practices when instant this, and instant that came to be in the late 20th century, over the past several years bone broth has become a staple in some kitchens as there is an ever-growing amount of research touting the benefits for your immune system and we’re here to share that info with you and how you can make your own at home.

When you think of Immune health, I’m almost sure the state of your digestive system likely wouldn’t be the first thing that comes to mind. However, did you know that 70% of your Immune system resides within your digestive tract? Now you do and you should also know that because of the way we treat our bodies by often consuming nutrient void, instant and processed foods, our digestive system suffers greatly and over time leads to what is commonly known as leaky gut. What this means is that your gastrointestinal tract becomes more permeable (aka leaky), which allows partially undigested foods, toxins, and bacteria to pass through and enter your bloodstream. Over time this not only impairs your body’s ability to absorb and utilize nutrients, which are important for immune health, but also causes the body to react and attack the things in the blood that should not be there (ie. food, toxins and bacteria). This reaction is an inflammatory response produced by the immune system and while usually this response is a completely natural and important body defense mechanism (especially when it has reason to react this way due to a virus or injury), continuous inflammation in the body is not ideal and causes your immune system to weaken over time. A weakened immune system is unable to properly protect you against what it needs to protect your body from.

The good news is though bone broth helps strengthen your immune system by helping repair leaky gut due to the high amount of collagen found in the bones and cartilage of animals, which is extracted during the cooking process. Collagen helps by providing the amino acids to rebuild and strengthen the gastrointestinal tract that is damaged by leaky gut. By helping to repair leaky gut, collagen also has an anti-inflammatory effect. The less undigested foods, bacteria and toxins being circulated throughout the body, the less the immune system is reactive to and inflammation subsides in the body. Certain amino acids found in collagen such as glycine and glutamine also have anti-inflammatory properties, helping further create balance within the digestive tract and ultimately the immune system. It’s a win win situation for both body systems!

At Nature’s Emporium we’ve got you covered and always have our fresh house made Beef or Chicken Bone Broth on shelf in our meat department at all our locations! However, if you’re interested in getting creative in the kitchen, see the recipe below and try making your own. All you need is a few basic ingredients to get going. The first ingredient is obviously animal bones. A simple way to start making bone broth is taking the carcass of the next whole chicken or turkey you make and use that as the bone base. As you get more comfortable making bone broth, you can start to experiment with different types of bones and may even end up using chicken feet! You will also require some sort of acid (usually apple cider vinegar or lemon juice) to help extract the collagen from the bones. Lastly you’ll need water, salt for seasoning and time. The longer you simmer the broth, the more nutrients and collagen gets extracted.

Three Miso Bone Broth Recipes

2 variations: one with Homemade Bone Broth and one with Nature’s Emporium Bone Broth

Homemade Miso Bone Broth

Homemade Miso Bone Broth

Course Appetizer, Appetizer / Side, Side Dish, Soup
Cuisine Asian
Keyword bone broth, miso, soup
Prep Time 20 minutes
Cook Time 1 day
Total Time 1 day 20 minutes
Servings 3 liters
Author Stephanie Tucci

Ingredients

  • 2-3 kg Organic Chicken Carcasses or any Grass-fed Beef Bones (or use the saved bones from roasting chicken)
  • 2 tbsp Nature’s Emporium Apple Cider Vinegar
  • 1 Organic Onion
  • 2 Organic Carrots
  • 2 Organic Celery Stocks
  • 1 tbsp Simply Organic Black Peppercorns
  • 3 Simply Organic Dried Bay Leaves
  • 6" piece Organic Ginger peeled
  • ¾ cup Tradition Miso White Chickpea Miso

Instructions

  • Place all ingredients into a large stock pot, except the miso and cover with cold water.
  • Bring to the boil and then reduce to a simmer for a minimum of 6 hours. The longer they cook for the better.
  • Alternatively, you can add everything to a slower cooker, except the miso, and cook for 12 hours, for those that don’t feel comfortable leaving something on the stove longer than 6 hours, or have time restraints.
  • Keep an eye on it and skim away any foam that forms.
  • Once done, strain out the bones and vegetables and stir in the miso off heat, it will keep in the fridge for 5 days or you can freeze it for 2 months.

Always Organic Miso Bone Broth

Making this easier is an option. Just use our ready-made in-store Nature’s Emporium Bone Broth.

Always Organic Miso Bone Broth

Course Soup
Cuisine Asian
Keyword always organic, bone broth, miso, soup
Prep Time 10 minutes
Cook Time 15 minutes
Servings 2
Author Stephanie Tucci

Ingredients

  • 2 cups Nature’s Emporium Chicken or Beef Bone Broth
  • 1" piece Organic Ginger peeled
  • 1 tbsp Tradition Miso White Chickpea Miso
  • 2 Organic Spring Onions finely sliced

Instructions

  • Place the bone broth and ginger in a medium pot and bring it to the boil.
  • Turn down the heat and simmer for 10 minutes.
  • Stir in the miso off heat, you want to avoid over cooking the miso to keep the nutritional value.
  • For a fresh flavour, add in the spring onion before serving.

Bone Broth Reishi Hot Chocolate Elixir

Here’s another way to add bone broth in the form of your afternoon pick me up! You’ll get the added immune-boosting effects from the Reishi mushroom, due to it being an immunomodulator and also has antimicrobial properties, helping protect you from viruses, bacteria and fungi.

Bone Broth Reishi Hot Chocolate Elixir

Course Beverages, Hot Beverages
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1

Ingredients

  • 1 cup Silk Unsweetened Coconut Milk or milk of your choice
  • 1 ½ tbsp Botanica Reishi Hot Chocolate Mix
  • ½ tbsp Organika Bone Broth Powder or add 1 tbsp instead for more flavour
  • 1 tbsp Nature’s Emporium Coconut Oil
  • ½ tsp Simply Organic Cinnamon to taste
  • 1 tsp Shady Maple Organic Maple Syrup or sweetener of your choice, to taste, optional
  • ½ tsp Simply Organic Vanilla Extract
  • Cacao Powder for garnish

Instructions

  • Heat milk in a small saucepan over medium heat. Once steaming and warm enough to your liking, pour into a blender.
  • Add the Organika Bone Broth powder, Botanica powder, ghee (or alternative), cinnamon, maple syrup and vanilla extract and blend on high for 1-2 minutes until all the ingredients are combined, creamy and frothy. Pour into your favourite mug and enjoy!

Notes

Alternatively, you can substitute 1 cup of your homemade bone broth instead of the milk and bone broth powder in the recipe above.

There are many more ways to incorporate bone broth into your routine. It makes a great soup base, or try adding it into a curry, risotto, chili, dip, gravy, smoothie or just warm it up in the morning and sip on it as an alternative to your morning coffee!

Nicole Ensoll

Certified Nutritional Practitioner

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