Dr. Cremers’ New Favorite Recipe: Bone Broth

After years of hearing about this, my friend Angela has finally convinced me to take the plunge. Also an office “weight loss” competition did not hurt either.

I’ve finally started making and having my own bone broth. Yes the kids rebelled at first but they loved my first introductory attempt tonight: I did not follow the recipe (#2 below) perfectly but found that recipe #1 was faster to make and easier though it may not have the “soup of nutrients” for which bone broth is said to give. I’ll try recipe #2 after Thanksgiving this week.

I’m still working out the kinks, but #1 is a a great recipe to start out with. I added some canned chickpeas & 1/2 cup of split peas into a 10 quart pot with some turkey legs and thighs. We added 6 carrots, chopped onions, garlic, 3 whole tomatoes, and a great deal of spices. Everyone loved it.

#2 is the real deal: the simmering for 24-48hr which I have yet to do. My friend suggested I use the Instapot, though am still hesitant to add another appliance to my kitchen. Will likely try a pressure cooker soon. #2 is purportedly better.

12/3/2015: I finally bought the Instapot. Really did not want to buy it initially as it is big and had little counter space. But am so thankful I did. We have been having soup everyday since we opened it.

Here is what it looked like when we first took it out. Yes, you have to remove it from the plastic before turning it on.

So what are the studies on bone broth? There is little published material I could find on PubMed except one from a Dr. Fletcher FEB. 12, 1949 in the British Medical Journal who notes that Bone Broth is rich in Fluoride.** That is all I could find on PubMed under “Bone Broth”.

I’ll try to publish more “hard data” on bone broth if I can find it, as its concepts from a medical point of view: the promise to reverse cavities, etc, are interesting to say the least—even if not published yet in peer reviewed papers ideally with a double blinded (how would you do that with bone broth—maybe recipe 1 vs recipe 2?) controlled studies.

Sandy Cremers, MD, FACS

Not sure what this is for that came with the Instapot: have look this up when I have time.

We are all very happy making a Bone Broth, Broccoli, Baby Bok Choy Soup: it is a very forgiving soup.

So here is my first attempt at Bone Broth. I was really worried that I was going to mess it up, but found it delicious even not using everything in the original recipes below.

Dr. Cremers’ 1st Attempt to Make Bone Broth, Broccoli, Baby Bok Choy Soup in an InstantPot:

This was a great recipe after Thanksgiving as we could use the bones to make broth for 8 days.

Ingredients:

Whatever turkey bones we had left over: had some with meat left on the bone; some with skin; did not seem to matter condition of bones.
2 small, medium, or large onions, peeled and quartered: a friend says you do not need to peel the onions as the peel has nutrients (I have to trust her on this as I have not done a literature search on this, but I believe her as it makes sense: I assume you should wash the outside peel well & remove any/all dirt). I peeled mine as I planned to eat the contents & not just the broth
4 large scrubbed clean carrots: I keep mine whole and don’t “smash” them till end.
4 stalks celery, cut into 1-inch pieces: did not have celery so did not use: still turned out great.
1/2 bunch flat-leaf parsley and/or rosemary and/or cilantro: some recipes say to tie it up with whatever other herbs you have: I will do this next time as I put whole long twigs of rosemary and parsley & this became strings of herbs at the end and was hard to remove at he end.
3 head garlic, halved crosswise: did not matter if made small or left big
1 tsp. black peppercorns
2 bay leaves: only had 1 bay leaf.
Fill InstantPot to line inside the metal bowl saying “MAX”
1 teaspoon Apple Cider Vinegar: this is supposed to help leach the nutrients out of the bone: still looking for proof on this but put it in the first time. I did not use it a second time I used it and did not notice a real difference in the taste
Salt if desired: I once forgot to put any salt & just put it at the end and tasted the same to me: but again have to see if the salt helps draw out nutrients from the bones better.
Pepper as needed
Baby Bok Choy: had some on hand so cleaned & cut the Bok Choy so cut away dark end (sent to compost), cut white part & put that in the InstantPot at the beginning. I cut the green leaves in the InstantPot after it had finished about 15 minutes. I loved it this way but my husband said he would have preferred it cooked longer so next time I’ll put it in 30 minutes before serving.
Broccoli: similarly I put some small pieces of broccoli florets 15 minutes before serving. Some may want the broccoli a little softer. The stem can be cleaned & put in the InstantPot at the beginning.

I did not have the following called for in initial recipe.

1 bunch fresh thyme: did not have;
12 oz. can tomatoes, drained: did not have

Method:

Plug in InstantPot

Push “Soup” button and that is it.

I did push the “Soup” button again to equal 1 hour. I’m still doing research to see what is the idea time with the InstantPot or pressure cooker to get the most nutrients out of bone broth.

That is it.
I have left the same bones in the metal pot and just added water to the “MAX” line everyday (with or without salt, or extra apple cider vinegar, or extra items on hand) for the last 4 days and having delicious results.

Let me know if you have any recommendations on making my bone broth a more nutritious soup.
Sandy

Original recipes:

#1.

(Adapted from A Good Food Day, by Marco Canora)

Ingredients:

4 lbs. chicken bones (any combination of backs, necks, and feet)
2 lbs. beef bones (shin or neck)
2 small onions, peeled and quartered
4 small carrots, cut into 1-inch pieces
4 stalks celery, cut into 1-inch pieces
1/2 bunch flat-leaf parsley
1 bunch fresh thyme
12 oz. can tomatoes, drained
1 head garlic, halved crosswise
1 tsp. black peppercorns
2 bay leaves

Directions:

Combine bones in a deep 8-quart pot.
Rinse with cold water, scrubbing with your hands.
Drain and pack bones in pot.
Cover with 4 inches of cold water and cook over medium-high heat for about 45 minutes until liquid boils.
Reduce heat to medium and move pot so burner is off to one side. (This helps broth to circulate.)
Simmer until broth looks clear, about 1 hour, occasionally using a ladle to skim off surface fats and foamy impurities.
When broth looks clear, add remaining ingredients and simmer for an additional 2 hours.
Use a spider skimmer to remove and discard bits of meat.
Put a fine-mesh strainer over another large pot and pour broth through it; discard solids.
Drink immediately, or let cool before storing. Makes 2 1/2 quarts.

#2. http://wellnessmama.com/5888/how-to-make-bone-broth/

How to Make Bone Broth

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If you aren’t already making bone broth regularly, I’d encourage you to start today! It is an incredibly healthy and very inexpensive addition to any diet and the homemade versions beat store bought broth in both taste and nutrition (although there is some amazing homemade organic broth you can buy pre-made now).

This is the one nutrient rich food that anyone can afford to add!

What is Broth?

Broth (or technically, stock) is a mineral rich infusion made by boiling bones of healthy animals with vegetables, herbs and spices. You’ll find a large stock pot of broth/stock simmering in the kitchen of almost every 5-star restaurant for its great culinary uses and unparalleled flavor, but it is also a powerful health tonic that you can easily add to your family’s diet.

Broth is a traditional food that your grandmother likely made often (and if not, your great-grandmother definitely did). Many societies around the world still consume broth regularly as it is a cheap and highly nutrient dense food.

Besides it’s amazing taste and culinary uses, broth is an excellent source of minerals and is known to boost the immune system (chicken soup when you are sick anyone?) and improve digestion. Its high calcium, magnesium, and phosphorus content make it great for bone and tooth health. Bone broth also supports joints, hair, skin, and nails due to its high collagen content. In fact, some even suggest that it helps eliminate cellulite as it supports smooth connective tissue.

It can be made from the bones of beef, bison, lamb, poultry, or fish, and vegetables and spices are often added.

Why Broth?

Anyone who has read Gut and Psychology Syndrome knows the many benefits of bone broth and how it can improve digestion, allergies, immune health, brain health, and much more.

What isn’t as well known is that broth can help reduce cellulite by improving connective tissue, increase hair growth/strength, improve digestive issues and remineralize teeth.

Broth is also helpful to have on hand when anyone in the family gets sick as it can be a soothing and immune boosting drink during illness, even if the person doesn’t feel like eating.

Broth is very high in the amino acids proline and glycine which are vital for healthy connective tissue (ligaments, joints, around organs, etc). The Paleo Mom has a great explanation of the importance of these two amino acids:

In addition, glycine is required for synthesis of DNA, RNA and many proteins in the body. As such, it plays extensive roles in digestive health, proper functioning of the nervous system and in wound healing. Glycine aids digestion by helping to regulate the synthesis and of bile salts and secretion of gastric acid. It is involved in detoxification and is required for production of glutathione, an important antioxidant. Glycine helps regulate blood sugar levels by controlling gluconeogenesis (the manufacture of glucose from proteins in the liver). Glycine also enhances muscle repair/growth by increasing levels of creatine and regulating Human Growth Hormone secretion from the pituitary gland. This wonderful amino acid is also critical for healthy functioning of the central nervous system. In the brain, it inhibits excitatory neurotransmitters, thus producing a calming effect. Glycine is also converted into the neurotransmitter serine, which promotes mental alertness, improves memory, boosts mood, and reduces stress.

Proline has an additional role in reversing atherosclerotic deposits. It enables the blood vessel walls to release cholesterol buildups into your blood stream, decreasing the size of potential blockages in your heart and the surrounding blood vessels. Proline also helps your body break down proteins for use in creating new, healthy muscle cells.

What Kind of Broth?

Homemade, nutrient dense bone broth is incredibly easy and inexpensive to make. There is no comparison to the store-bought versions which often contain MSG or other chemicals and which lack gelatin and some of the other health-boosting properties of homemade broth.

In selecting the bones for broth, look for high quality bones from grass fed cattle or bison, pastured poultry, or wild caught fish. Since you’ll be extracting the minerals and drinking them in concentrated form, you want to make sure that the animal was as healthy as possible.

There are several places to find good bones for stock:

Save leftovers from when you roast a chicken, duck, turkey, or goose (pastured)
From a local butcher, especially one who butchers the whole animal
From local farmers who raise grass fed animals (ask around at your local Farmer’s Market)
Online from companies like US Wellness Meats (also where I get grass fed Tallow in bulk- they sell pre-made high quality broth) or Tropical Traditions (I order high quality beef, bison, lamb and chicken bones from them at good prices)

This recipe for broth is my favorite and is an adaption of the recipe in Nourishing Traditions.

Bone Broth Ingredients

2 pounds (or more) of bones from a healthy source
2 chicken feet for extra gelatin (optional)
1 onion
2 carrots
2 stalks of celery
2 tablespoons Apple Cider Vinegar
Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.

You’ll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.

Bone Broth Instructions

The first step in preparing to make broth is to gather high quality bones. As I said, you can find them from sources listed above or save them when you cook. Since we roast chicken at least once a week, I save the carcass for making broth/stock.

I usually aim for 2 pounds of bones per gallon of water I’m using to make broth. This usually works out to 2-3 full chicken carcasses. If possible I’ll also add 2 chicken feet per gallon of water (completely optional!).

You’ll also need some organic vegetables for flavor. These are actually optional but add extra flavor and nutrition. Typically, I add (per gallon of water and 2 pounds of bones):

1 onion
2 large carrots (if from an organic source, you can rough chop and don’t need to peel)
2 celery stalks, rough chopped

I also add, per batch, a bunch of parsley from the garden. Since I make in bulk, I usually use about 4 times the amount of each of these. You can make in any amount, just multiply or divide the recipe up or down.

If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350.

Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.

Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.

Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. These are the times I simmer for:

Beef broth/stock: 48 hours
Chicken or poultry broth/stock: 24 hours
Fish broth: 8 hours

During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.

During the last 30 minutes, add the garlic and parsley, if using.

Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

How to Use Bone Broth

Homemade Broth/Stock can be used as the liquid in making soups, stews, gravies, sauces, and reductions. It can also be used to saute or roast vegetables.

Especially in the fall and winter, we try to drink at least 1 cup per person per day as a health boost. My favorite way is to heat 8-16 ounces with a little salt and sometimes whisk in an egg until cooked (makes a soup like egg-drop soup).

In times of illness (which doesn’t happen often) we will usually just drink bone broth until we start feeling better as it supports the body but is very easy to digest so the body’s energy can go to healing. In cases of stomach bugs or vomiting, bone broth often calms the stomach very quickly and helps shorten the duration of the illness.

If you aren’t already, make bone broth a regular part of your kitchen routine. It’s health boosting, inexpensive and easy… you can’t afford not to!

References:

1. Dr. Fletcher FEB. 12, 1949 in the British Medical Journal who notes that Bone Broth is rich in Fluoride.

Fluorides and Dental Caries SIR,-Dr. Alexander MacGregor’s letter (Jan. 1, p. 29) admirably summarizes the present position of fluorine in relation to dental caries. But his suggestion that fluorides should not be made available to the public before adequate trials have been performed has its limitations. There cannot be, as he suggests, a similar treatment for fluorides as for penicillin, because fluorides are already available to the public in certain foods and liquids of established use. It is not unreasonable, from the U.S.A. evidence available, to suppose that the proprietary preparations containing fluorides to which he refers are designed to supply about 1 milligram of fluorine a day. From the data`’ on the fluorine content of drinking-water and foods one can obtain an approximate estimate as to how this quantity of fluorine can be taken in a normal manner. Average Fluorine Approx. Amount to Content Spl g (parts per millon) Spl g Drinking water: South Shields .. 14 13 pints (738 ml.) Harrogate .. 0-6 3 , (1-7 litres) London (New River) .035 5 , (2-8 Milk, liquid 0-15 12 (6-8 Tea, Indian 40 to 60 2-3 0(1-1-7 litres) of 2%o infusion Kidney 9 4 oz. (120 g.) Tinned salmon or sardines 8 4i oz. (135 g.) Bone broth 90 . oz. (15 g.) The water supplies chosen are comparatively rich in fluorine, since over Britain as a whole there is probably more water drunk with less than 0.3 than more than 0.3 p.p.m.”3 For the foods quoted there is naturally a wide variation, depending on the origin of the material (thus teas are reported to vary from 13 to 180 p.p.m.)4 or the method of preparation (for tea and bone broth particularly). One must agree, therefore, with Dr. MacGregor that the marketing of tablets, etc., containing fluorine is undesirable in view of the present lack of information as to their usefulness. But it should be appreciated that the diet and water consumed by many persons has involved for a long time an intake of fluorine similar in form and quantity to that which might arise from the use of fluoride tablets in fluorine-free areas. It is suggested, therefore, that emphasis should be placed, on the pursuit of practical trials-of which so far there are few signs in Britain.-I am, etc., Didcot, Berks. J. M. FLETCHER. REFERENCES 1 Bromehead, C. N., et al., Lancet, 1943. 1, 490. 2 Weaver, R., Proc. R. Soc. Med., 1948, 41, 284. 3 Medical Research Council Memo. No. 18, 1948. London: H.M.S.O. 4 McClure.