Magical Bone Broth
GRK Golden Bone Broth served with Sprouted Oat and Seed Bread
Have you been hearing the buzz around bone broth, and wondering whether it’s just another food trend? We dove into the scientific research for you and the truth is… (drumroll please)… the current attention on the powerful properties of bone broth is NOT A HOAX. Bone broth has been a staple in traditional cuisine for centuries — some chefs even refer to it as “liquid gold”. As such, cooks around the world have noted the stock pot, of all things, as THE most important piece of kitchen equipment. The healing powers of bone broth cannot be denied. Bone broth is packed with an abundance of nutrients that promote gut health, smooth skin, flexible joints, and a strong immune system. We are pleased to shine a spotlight on a few of the cultural and nutritional details of this hardworking broth.
Traditional diets have employed “nose-to-tail” preparation practices for centuries. In preparing bone broth, our ancestors strategically used and honored the whole animal — meat, bones, tendons and skin included. They truly lived and ate according to the adage, “Let nothing go to waste.'' Our western cultural focus on perfectly cut meats, quick food preparation and a throw-away lifestyle has resulted in a disconnection from our food sources and a decline of traditionally prepared foods. For centuries, bone broth has been a backbone to many cuisines, valued for its flavor, efficient use of the whole animal, and its potent healing properties. It’s exciting to see a resurgence of interest. Let’s look closer at a few of its most notable nutritional properties.
Collagen is found in copious amounts in bone broth. This structural protein is essential in forming connective tissues, such as cartilage, ligaments, tendons, bone and skin. It supports development, regulation and structure for all connective tissues. Your body naturally produces collagen. It is the most abundant protein found in the human body, making up around 30% of our bodies’ protein content, but as we age production slows down. You may have heard about consuming collagen for its anti-aging properties. It improves skin’s elasticity and moisture content through “water-loving” hydrophilic colloids, giving your skin that dewy glow from the inside out. There are many collagen supplements on the market, but bone broth is unique in that it supplies a low-processed source of collagen extracted directly from the bones that contain it through a technique of slow-simmering.
When the collagen released from the bones is further cooked down, it forms gelatin — an insoluble fibrous protein which has the ability to calm, feed and repair the mucosal lining of our intestines. Think of gelatin as healing the inner lining of your intestinal walls — like a facial serum, but for your insides. Doesn’t that sound soothing? This lining is crucial for sealing the gut and preventing undigested food particles from crossing through to your bloodstream and wreaking havoc. The word collagen has its roots in the Greek word “kólla,” meaning “glue,” and the suffix “-gen,” which means “producing.” Collagen literally means GLUE PRODUCING! How appropriate! It seems that collagen has long been recognized for its ability to support structure in the body.
The gut healing properties of bone broth also activate optimal immune function. As we heal the gut, we increase our immune strength. Bone broth is loaded with minerals (calcium, phosphorus, iron, magnesium and potassium) that are released from the bones during the simmering process with the help of an acid medium, such as citrus or apple cider vinegar. When our gut is functioning properly, we are better able to digest and assimilate these nutrients, leading to greater overall health and resiliency. If our gut isn’t functioning properly, it likely won’t be absorbing all the nutrients in our food, and symptoms of nutrient deficiency may appear. The gut wall houses nearly 70% of the cells that make up the immune system. This is why digestive problems can present in our bodies as allergies, autoimmune diseases, and even impact our mental health. It’s no wonder that gut health is the root to wellness!
FUN FACT: Homemade chicken soup has been prescribed as a treatment for upper respiratory infections and stomach ailments dating back to the 12th century! As we enter into cold season, arm yourself with bone broth to make a pot of chicken soup, colloquially known as “Jewish Penicillin”.
A closer look into how we prepare bone broth in the GRK kitchen:
We source all of our bones from Fogline Farm, utilizing carcasses butchered for farmers’ market sales of breasts and thighs, and from the backs of whole chickens we’ve purchased to make our pulled-chicken recipes. After prepping the bones and veggies, we roast the bones until lightly browned. We add the roasted bones to a pot of filtered water with celery, carrots, parsley, thyme, onions/leek tops, black pepper and bay leaves — vitamins galore! Then, we add a splash of apple cider vinegar, as acid added during cooking draws minerals into the broth, helps breakdown the gelatin in the bones and brightens the flavor of the broth, bringing balance to the natural richness.
For the Golden Bone Broth, we like to add fresh ginger, garlic and turmeric to simmer with the bones overnight. For the Detoxifying Burdock and Nettle Bone Broth, we add burdock and nettle near the end, letting them simmer in mesh bags for about an hour in the stock before removing. After roughly 16 hours of simmering, we strain the broth and season to taste. All of our broths can be sipped as they are or be the start of your own magical culinary creation.
If you’re new to the magic of bone broth, we hope that you are excited to introduce a warm mug into your daily routine, in addition to using it as a base to add flavor to a delicious dish. Are you wondering when to expect bone broth on the GRK menu? Good news! We have it on rotation every few weeks, in a couple of tasty varieties — stay on the lookout, stock your fridge and/or freezer, and set yourself up for optimal health!
Wishing you wellness, always,
Mary & Brittany
Mary Smith has her Bachelor’s of Science in Nutrition and Food Science, and serves as GRK’s in-house nutrition expert.
Brittany Cole is a photographer and writer based in Santa Cruz, CA; you can find her work here.