How to Make Bone Broth

When I first became interested in Traditional Chinese Medicine and acupuncture, I kept reading a lot about 'bone broth.' I understood that it was nourishing and beneficial, but I didn't realize why until much later.

Bone broth is exactly what it sounds like: a simple broth made from marrow-filled bones. When cooked for around 24 hours, the bones begin to break down and release their goodness and nutrients into the broth.

Homemade bone broth helps to build yin energy, which governs the fluids within the body (lymph, cerebral spinal fluid, blood, synovial fluid, etc). Most of us, especially women, are deficient in fluids/yin.

Most women have depleted their fluids by working too hard, sleeping too little and doing too much in a day. The classic sign of the fluids being damaged is someone who is so wired that they are out of touch with their body’s need for rest or the sensation of feeling tired. They tend to be high-strung and over-active and don’t know how to rest, they use caffeine and nervous energy to accomplish their long to-do lists and have a tendency to get sick on vacations when their body slows down for a full day.
— Window of Heaven Acupuncture

If that's you, I feel you. I've been there and I'm on the slow recovery to yin-building, balancing and nourishing my body. Bone broth has helped me greatly. This 'recipe' can be made for delicious soups, to drink instead of tea or coffee, or to freeze and have on hand.

Bone Broth Recipe:

- A few pounds of organic bones with marrow still inside*

- 1T. of Organic Apple Cider Vinegar (be sure it contains 'the mother,' such as Bragg's)

- About 3 liters of filtered water

- 3T. Celtic Sea Salt

- Optional Seasonings such as Garlic, Oregano, Black Pepper or Bay Leafs

- Optional Vegetable Scraps for extra nutrients

*Beef bones produce the most optimal yin quality broth. If you can't do beef, turkey is okay as well, but chicken tends to be a little too yang for some people.

Place all ingredients into a crockpot and cover with water. Cook on low for at least 24 hours. When it's finished, you will find that the bones are very porous and brittle. Strain the liquid at the end and make into soup or drink 1 cup daily as a broth.

Tips & Suggestions:

- Be sure to use a stovetop or oven to reheat your broth as a microwave will kill off many of the immune-boosting nutrients.

- Beef marrow bones with lots of fat can often be used for 2 full batches/crockpots of broth.

- I like to save vegetable scraps and bones from meat I'm already eating in a gallon-sized freezer bag. When it's full, you're ready to make your broth!

- Because bone broth is so high in collagen and fatty acids, it's highly recommended for those with recent breaks or fractures, brittle bones, osteoporosis, or arthritis.

- Another bone broth benefit is the ability to support local sustainable farming! For those of you who are in Western Pennsylvania, I highly recommend purchasing quality fatty bones from The Family Cow

I hope you try and enjoy this simple recipe and share some with loved ones who might benefit! Play around with your favorite type of bones, seasonings and flavors to find something that suits you. If you start drinking bone broth daily, I highly recommend keeping a little journal to track the way you feel and notice improvements. Enjoy!