Protein and Bone Quality
Purchasing high-quality protein and other animal products is an important step I have my clients focus on.
Conventional animal products contain antibiotics, pesticides, artificial hormones, and GMOs. Organic, grass-fed animal products have a higher ratio of omega-3s (due to grazing on grass versus GMO feed), typically do not contain antibiotics as the animal is healthier, and are not injected with hormones.
When purchasing animal products we want to get as close to the source as possible. The best way to do this is by finding a local farmer (CSA) to purchase meat and animal products from. By getting to know a local farmer we can learn how the animal was fed and raised. Most farmers also sell their animals nose-to-tail. This includes all parts of the animal— muscle meats, liver, bones, heart, and by-products like milk, butter, and cream.
Purchasing animal products from a high-quality source supports the humane treatment of livestock and honors the animals that feed our families. Purchasing local and grass-fed animal products also helps rebuild the environment for future generations, increases biodiversity, and improves soil health. Amazing!
My favorite way to use animal bones is by making my own bone broth. Purchasing pre-made bone broth from the store is pretty spendy, so making it homemade not only saves money, but it makes a larger quantity. Incorporating bone broth in our diet is incredibly beneficial to our health. Bone broth contains gelatin that has a variety of health benefits. The glycine in gelatin balances out the methionine in muscle meats, it helps to restore a health mucosal lining in the gut, it’s a great source of protein, and can promote a good night’s sleep.
Stock and Broths
Broths have been a healing tool for ages because of their rich nutrient-dense profile. When bones are slow cooked alongside vegetables, the minerals and amino acids leave the bones, making for a rich, gelatinous broth. It’s all in the jiggle! Bones contain gelatin and collagen, along with the amino acids arginine and glycine that support gut healing. Broth is also my go-to protein for children who don’t yet love proteins. I tell every friend with an infant to introduce bone broth alongside solids. If making your own purees, add a bit of bone broth to the mix instead of water. This is a great way to promote robust health and introduce a variety of foods.
Here’s my go-to Bone Broth recipe:
Ingredients:
BONE BROTH
4 pounds roasted chicken, beef or bison bones
1-2 chicken feet (optional)
2 tablespoons apple cider vinegar
1 head garlic, cut in half, through the cloves
1 onion, roughly quartered, skin on
2 carrots, roughly chopped
2 celery stalks, roughly chopped
1 tablespoons whole peppercorns
1 bay leaf
CHICKEN BONE BROTH
2 chicken caracasses
1-2 chicken feet or several wing bones (optional)
2 tablespoons apple cider vinegar
1 head garlic, cut in half, through the cloves
1 large onion, quartered, skin on
2 carrots, roughly chopped
2 celery stalks, roughly chopped
1 tablespoons whole peppercorns
1 bay leaf
CHICKEN STOCK
1 whole 3-4 pound chicken
1-2 chicken feet or several wing bones (optional)
2 tablespoons apple cider vinegar
1 head garlic, cut in half, through the cloves
1 large onion, quartered, skin on
2 carrots, roughly chopped
2 celery stalks, roughly chopped
1 tablespoons whole peppercorns
1 bay leaf
INSTAPOT PROCESS
Add all materials to the instapot
Cover, to fill line with filtered water.
For bone broths, set at high pressure for 2 hours with a natural release. For chicken stock, cook for 45 minutes at high pressure with a natural release; remove carcass and reserve meat. Bones can be used again for bone broth if only used for chicken stock.
Strain broth through a fine mesh strainer and store.
SLOW COOKER PROCESS
Add all materials to the slow cooker.
Cover completely with filtered water.
For bone broths, set to low, simmering for 24 hours. Skim and discard any foam that rises to the surface during cooking. For chicken stock, cook for 4 hours on high or 8 hours on low; remove carcass and reserve meat. Bones can be used again for bone broth if only used for chicken stock.
Strain broth through a fine mesh strainer and store.
Save it up: Keep a freezer bag or two in the freezer for catching leftover bones, onion, celery and carrot scraps. Stockpile in the bag until full, then you’re ready to make a batch.
Season: I love to add herbs to stocks and broths, but remember, the more neutral you make the flavor, the more you can bend it later. For example, I simmer star anise and a cinnamon stick in when heating pho broth or some fresh sage when I use stock for a sausage soup. The same goes for salt, you can’t take it out once added, so I reserve all salt seasoning until I’m making the final meal.
Vary storage: Tossing stock into the freezer is the perfect way to save it. I’ll keep old yogurt containers, to-go containers, various mason jars and utilize silicone baking or ice cube trays. You want stock that’s easy to thaw for a quick cup, a couple tablespoons in a dish, 2 cups too cook rice in or larger servings for making soups and stews. Be sure to leave head room in any container you use - broth, like water, expands a bit when frozen.
Save the fat: Once the broth has cooled and any fat has risen to the top, scrape it off and store in a refrigerated mason jar, using in recipes as you would other animal fats.
