Bone Broth

Bone Broth

Two Glasses with Detox Green Smoothie

Bone broth is a popular superfood – and rightfully so!

Among other advantages, bone broth boasts the ability to improve immunity, support gut health, and build strong bones, joints, hair, skin, and nails. We’ve written more on the benefits of bone broth here.

Whether you’re looking for the perfect first-food for your little one, recovering from an illness or injury, working on improving your gut health, or just looking for a healthy addition to your diet – bone broth is an excellent choice!

For this recipe in particular, we’ve used a turkey carcass, which is a great option around the holidays to get all the nutrition out of your holiday bird. That said, you can also make this recipe using chicken carcasses and giblets, marrow bones from beef or lamb, or with fish heads and seaweed. Bone broth is a fabulous way to ensure you’re using all parts of the animals you’re consuming so nothing goes to waste.

Also of note, we’ve included instructions below to create this recipe on the stovetop, but it can be done in a crockpot as well! For those of you who have an Instapot, that is also an option, but you would need to adjust the cooking time considerably.

Bone broth can be enjoyed in many ways. Use it as a base for soups or stews, to cook veggies or rice in, or simply in a mug by itself as a warm and soothing drink.

No matter why you’re consuming it, whatever combination of bones you choose, or however you prepare it – we hope you enjoy your own homemade bone broth!

 

References

1. Efficacy of glutamine-enriched enteral nutrition in an experimental model of mucosal ulcerative colitis

2. https://www.healthline.com/nutrition/bone-broth-101

Turkey Bone Broth

Among other advantages, bone broth boasts the ability to improve immunity, support gut health, and build strong bones, joints, hair, skin, and nails.
Prep Time 10 mins
Cook Time 10 hrs
Total Time 10 hrs 10 mins
Servings 24 servings

Ingredients
  

  • 1 Turkey Carcass From a Roasted Bird it’s okay to have some meat and skin attached to the bones
  • Turkey Giblets
  • 1 Large Onion coarsely chopped
  • 6 cloves Garlic smashed
  • 1 cup Parsley 1 small bunch
  • 1 Manderine Orange Peel orange peel or lemon peel works too
  • 2 Bay Leaves
  • 7 quarts Filtered Water

Instructions
 

  • Place the turkey carcass and giblets in a large stockpot. Add the onion, garlic, parsley, orange peel, and bay leaves, and cover with cold water.
  • Bring to a boil and then reduce the heat to medium-low. Simmer for 8-10 hours.
  • Discard the solids and strain the broth through a fine-mesh strainer into a large container. From there, ladle the broth into mason jars (be sure to leave a couple inches of space at the top if you plan to freeze).
  • Once the broth is cool, you’ll be able to skim the fat off the surface easily with a spoon.
  • Enjoy, and refrigerate or freeze the leftovers for later.

Notes

Nutritional information per serving:
Calories - 44
Sugar - 0g
Carbs - 3g
Fat - 1g
Protein - 7.5g
Fibre - 0g

Is Bone Broth Good For You?

Is Bone Broth Good For You?

Is bone broth good for you koru nutrition

These days everyone seems to be jumping on the bone broth bandwagon!

Fans of bone broth claim it to be a nutrient gold mine and with an abundance of minerals, collagen, gelatin, and amino acids such as glutamine and glycine… it may very well be.

Bone broth is simply animal bones that are simmered, often with vegetables, for many hours to allow the nutrients from the bones to infuse into the water to become a nutrient dense broth.

Top 7 Benefits Of Bone Broth

Supports Immunity

Amino acids present in bone broth, like arginine, glutamine, and cysteine, have been shown to boost immunity. Studies have shown that bone broth can help to improve upper respiratory tract infections by mitigating inflammation, clearing mucus, and opening respiratory pathways.

Reduces Inflammation

Studies show that many of the amino acids in bone broth, such as cystine, histidine, and glycine, reduce inflammation. Additionally, L-glutamine specifically reduces gut inflammation.

Healthy Hair, Skin and Nails

Collagen and chondroitin sulfate in bone broth supports skin, nail, and hair health. Collagen is a compound that our body’s create to keep our skin healthy and young looking, to make our nails strong but flexible, and to build lustrous hair. By consuming animal-based collagen, it ensures your body is provided all the building-blocks necessary for collagen production in hair, skin and nails.

Strong Bones and Joints

The rich mineral and glucosamine content in bone broth has been shown to strengthen bones and teeth, and support connective tissue, joint and bone health.

Hydration

Bone broth adds electrolytes (minerals) and to the diet. Studies have shown that drinking broth can rehydrate better than water alone due to the electrolytes. This may be especially useful if you’re recovering from an illness.

Build & Maintain Muscle Mass

The amino acids in bone broth can help stimulate muscle protein synthesis, otherwise described as building muscle. Muscle protein synthesis is essential for the ongoing growth, repair, and maintenance of skeletal muscle groups. The maintenance of muscle mass is a major factor in overall health following an injury and as we age.

Gut Health

Perhaps bone broth’s biggest claim to fame in today’s diet is the role it plays in supporting gut health. Bone broth is easily digested and soothing to the digestive system and therefore is a staple of many therapeutic, gut-healing diets.

In a healthy gut, the intestinal lining consists of tight junctions (a special pathway where two intestinal cells meet) which control what passes through into the bloodstream. For an individual with “leaky gut”, these junctions don’t work properly resulting in undigested particles of food “leaking” through the intestinal lining and entering the bloodstream. The body then recognizes these undigested food particles in the blood as foreign substances resulting in an autoimmune-like response, as the body attacks healthy tissue. Studies have shown bone broth to be beneficial in restoring the gut lining and supporting intestinal health.

How To Consume Bone Broth

The best and least expensive way to consume bone broth is to make it yourself using bones (ideally from grass fed, organic animals). Check out our Turkey Bone Broth recipe here.

If you cannot, or do not want to, make bone broth, there are now several companies that make it that can be found in natural health food stores. Look for companies that use only organic bones and do not add any MSG, stabilizers, flavours, or preservatives. Often they can be found in the frozen section.

Whether you make it yourself or purchase it, bone broth can be enjoyed in many ways! It can be used as a base for soups or stews, to cook veggies or rice in, or simply in a mug by itself as a warm and soothing drink.

References:

i. Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro

ii.Efficacy of glutamine-enriched enteral nutrition in an experimental model of mucosal ulcerative colitis

iii. Broth is beautiful