Soup’s On: The Bone Broth Edition


Bone broth is a food that I love to recommend and its a topic that has become more mainstream in recent years.  Today I’m going to share with you why I love making, eating, and recommending bone broth. 


My name is Dr Kristen Welsh.  I am a Chiropractor, I am a mom to 2 young children, and I've spent a considerable amount of time healing my gut.  About a decade ago, while I was struggling with gut issues, I discovered (thanks too many great resources, blogs, and colleagues) Bone Broth.  


So what exactly is Bone Broth?  It is simply the liquid produced by boiling bones in water.  Virtually any type of bones can be used—I’ve used everything from left over bones from a whole chicken or turkey to beef bones purchased expressly for making broth.  Personally—if we eat food with bones (whole chickens, turkey, bone in steaks & roasts) I will freeze the bones until I’m ready to use them.   Bone broth is different from stock or broth in that bone broth is cooked for longer periods of time, without our any vegetables or spices.  


My favorite time to make a batch of bone broth is on a long weekend when I know I’ll be home for a god 48-72 hours.  Why?  Because the longer the broth simmers, the more nutrient rich the broth will be.  


It is really quite simple—and technically you don’t really need a recipe.  Put your bones in a stock pot or crock pot, fill with water approximately 1-2 inches above the bones, add a splash (1-2 tablespoons of Apple Cider Vinegar) and bring to a rapid boil.  Then lower to heat to low and let the pot simmer.  Most say 24-48 hours for chicken bones and 72 hours for beef bones.  Personally—I find the longer I let my broth cook the better!  Just be sure to make sure there is always adequate water in the pot!  If you don’t feel comfortable leaving your stove on, crockpots are a great alternative.  I also have many friends who use their instant pot, but in full disclosure I’ve never cooked mine that way!   Once you’re done cooking, make sure to strain your broth with cheese cloth and enjoy.  


When I make my broth I tend to make a big batch.  Some I eat immediately, some I store in the fridge, and some I put in freezer safe canning jars and defrost later.  I’ve also been known to make “ice cubes” that are easy to use when cooking my favorite meals.  If you’re new to making soups or stocks—don’t be surprised if your broth turns to jello in the fridge!  This is a good thing! 



Here’s to healthy eating! 


Dr Kristen 





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