Consuming broth is an ancient tradition found across many different cultures. Bone broth specifically has gained popularity in recent years, and for good reason. Today, many tout this nutrient dense broth, which is made by slowly simmering animal bones, for helping to reduce inflammation, heal the gut, increase joint health, and improve sleep. As the bones and connective tissue cook down, they release minerals, essential fatty acids, collagen, vitamins A and K, and other vital nutrients into the water, transforming it into a "liquid gold” superfood. (In truth, bone broth is more of hearty stock than a broth.)

A cup of bone broth with a squeeze of lemon and a pinch of sea salt is a hydrating and healing way to start the day. To maximize health benefits, it’s best to consume bone broth on an empty stomach. While filling enough to be consumed on its own, bone broth can also be used as a foundational building block for other recipes. I like to use it as a base for my favorite soups, or as a way to add rich flavor to grains and steamed vegetables.

While high quality, pure bone broths are becoming easier to find, I advocate for making your own. It’s surprisingly easy, and makes for a sustainable way to use leftover bones and vegetable scraps.

How to Make Bone Broth

Gather the goods. A flavorful, rich bone broth is made simply from bones and water. I also often add herbs and vegetable scraps for added flavor and nutrients. Rather than throw away bones, I store them in bags marked “Chicken,” “Beef,” or “Pork,” in my freezer. If you need bones, ask your local butcher for stock bones, or chicken feet, necks, and backs. These parts of the chicken are often quite high in cartilage, which make for a rich stock. [While using previously roasted bones adds flavor to your broth, it is not necessary to roast or blanch the bones beforehand.] I also keep a bag of vegetable scraps in my freezer. (Carrots, onions, and celery make for great stock, but more sulfurous vegetables like broccoli and kale tend to add a strange flavor.) You can also rescue wilted vegetables from your weekly fridge clean.

Set your simmer. I usually make one type of broth per month, either from the bones of chicken, pork, or beef. When one of my freezer bags is full, I start the simmering process. Fill a large pot with your bones and enough water to fully submerge everything. Bring to a boil and skim the white foam (impurities) that rises to the surface. Add vegetables and herbs and lower to a very gentle simmer. If you boil your stock for too long, you will effectively pasteurize it, killing beneficial enzymes. The simmering process is long to allow the bones to release the maximum amount of nutrients. Chicken usually takes 24-36 hours, Beef simmers for 48-72 hours. Wait until you have a gelatinous, liquid gold.

Strain your stock. Once your bone broth has reached the appropriate consistency, it’s time to strain and store. I use a three-step straining system, which yields a smooth, velvety liquid. Allow your broth to cool [enough to handle safely], then place the pot in or near the sink. Using a spoon or a scoop, remove the bones and scraps. Then, using a strainer, pour your stock into a large bowl. I use a gravy strainer for the final step, pouring the liquid from the bowl into a series of Mason jars. Be sure not to fill the jars above the shoulder (where the jar begins to curve) as the liquid will expand as it freezes. I label and date each one, store them in the refrigerator if they need further cooling, or directly in the freezer for long term storage.

There are many ways to experiment with your bone broth. I often add a tablespoon of collagen and various spices to add nutrition and zest. One of my favorite sources for broth recipes is Craig Fear, of Fearless Eating. I encourage you to experiment with your own cup of “liquid gold,” and note how your body feels after you develop this healthy habit. It is important to note that while bone broth is especially healing for the gut, it’s not recommended if you are adhering to a SIBO diet. The bone broth can be made without cartilage, but it is a cumbersome process, and less delicious, so perhaps wait until you have healed enough to incorporate cartilage into your diet.