The Skinny on Bone Broth: Why it’s good for you & how to make it

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Bone broth is quickly becoming the "it" beverage – but this isn’t just any broth. Today we’re Getting the Skinny with Molly on the health benefits of bone broth, what to look for on labels, and how to make it yourself.

 

 

Bone broth is becoming mainstream, with how-to recipes online and grab-&-go single-serving cartons in stores. Sip it hot by the cupful, or use it as a base for your favorite soup.

 

The theory is that the collagen-rich broth provides our body with essential amino acid building blocks, which, along with other health benefits, helps to support our body's ability to repair connective tissue like tendons, ligaments and cartilage.  It may also help boost appearance, texture, & the health of your skin.

 

Bone broth (typically beef, chicken, or turkey) is made by simmering the meat and bones, usually with vegetables, herbs, and spices. It's cooked for hours – as long as 24 hours – so that more nutrients – including protein-rich collagen - are pulled into the broth.

 

Nutrition Facts:

  • One cup of bone broth typically has 35-50 calories and 30-50 grams of protein.
  • Sodium varies by brand from 95 mg to nearly 600 mg sodium per cup; higher-sodium, electrolyte-rich bone broth can be an excellent option for athletes who need the extra sodium

 

 

Store-bought Bone Broths & Stocks:

 

Pacific Organic Bone Broth (chicken or turkey) – in quart ($5.49) & grab-&-go single serving cartons

  • Per cup: 35 calories, 95 mg sodium, 0 fat, 0 carbs, 9 grams protein
  • Single-serving cartons available with herbs like lemongrass, ginger, rosemary & sage

 

Pacific Organic Bone Stock - Unsalted (chicken or turkey) - $4.99/quart

  • Per cup: 60 calories, 150 mg sodium, 0 fat, 0 carbs, 14 grams protein

 

LonoLife All Natural Bone Broth K-Cups (beef or chicken) - $19.99 for 10 K-cups

  • Per cup: 40-49 calories, 503-584 mg sodium, 0-1 gram fat, 3 grams carb (chicory root), 8-10 grams protein
  • Electrolyte-rich; good option for athletes & those needing to replenish sweat losses

 

Cleaver & Co Bone Broth - $7/quart

  • Beef – turkey – chicken – lamb – pork bone broth – all raised with organic, sustainable practices
  • All-local (within 200 mile radius); Beef & pork are grass fed & pasture-raised

 

 

How to make it:

 

Simple Low-and-Slow Bone Broth

From Power Souping by Rachel Beller, RD

 

Ingredients:

  • 3-4 pounds grass-fed beef bones or organic chicken bones
  • 3 tablespoons apple cider vinegar
  • Filtered water
  • 2 large onions, skin on, cut in half
  • 3 carrots, cut into large pieces
  • 3 stalks celery, cut into large pieces
  • 6 cloves garlic
  • Small bundle fresh parsley
  • Small bundle of thyme
  • 2 bay leaves
  • 2 teaspoons whole black peppercorns
  • Sea salt

Instructions:

Place bones in slow cooker and add the vinegar and enough water to cover the bones by about an inch.  Stir in the onion, carrots, celery, garlic herb bundles, bay leaves, and peppercorn and set the slow cooker on low.  Allow to cook for at least 12 hours, and up to 24 hours.

Strain and discard the solids. Season with salt to taste.

 

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Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in NOLA.com|The Times-Picayune!  And you can follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD