6 Benefits of Bone Broth (plus a recipe!)


Written by: Emily Borgeest

You’ve likely seen a lot of hype around bone broth and at first reaction, you’re probably thinking to yourself, huh? You’re okay with oil pulling, juicing immense amounts of kale and celery and adding superfoods from all over the world to your smoothies, but maybe you’re thinking you may need to draw the line at bone broth. I was guilty of this, until I educated myself a bit more on exactly what it is and gave it a try!

Bones, surprisingly enough, offer an immense amount of nutrition. Inside the hard shell of bones are an abundance of essential nutrients that are anti-inflammatory and gut-healing proteins, healthy fats and a plethora of minerals (calcium, magnesium, phosphorus, potassium).

Bone broth is exactly what it sounds like – it’s the liquid created from boiling animal bones until they break down, specifically poultry, beef or fish. They can be boiled for as few as four hours and as long as 48 and can be made in a slow cooker or soup pot. Once the water begins to boil, you can turn the heat down to simmer. As the bones boil and then simmer, they start to disintegrate and release nutrients, proteins and minerals in higher quantities than what’s found in regular broths.

Another option is to cook a chicken in a large stockpot of water with cut-up celery, carrots, onions, two tablespoons of vinegar, salt to taste and parsley. Bring the water to a boil and remove the substance that rises to the top. Reduce heat and cover for two hours.  Once the chicken is cooked, take it out of the water, let it cool and cut the meat off the bones. Strain the remaining broth to remove the celery, carrots, onions and parsley and voila, you are left with chicken broth.

To then get the full nutrients and minerals from the chicken bones, you will put the bones back in the pot with the strained liquid, bring to a boil and let simmer for four to 24 hours. The result will be a nutrient-dense bone broth.

6 of the top health benefits of bone broth are:

  1. Joint health – Bones are 50% protein by volume and collagen – the protein found in bones, tendons, ligaments and other flexible tissues – is broken down during the cooking process into another protein called gelatin. Though gelatin is not a complete protein, it contains the important “non-essential” proteins proline and glycine, which help to rebuild your connective tissue, which is crucial for overall health and strength.
  2. Detoxification – Glycine, the protein in bones, helps in detoxification. Specifically, it helps detox the liver.
  3. Immune system booster – The bone marrow strengthens the immune system and can help kick any cold. (this is why you’ve been told all your life to drink chicken soup when you’re sick!)
  4. Digestion – Glycine stimulates the production of stomach acid. Contrary to the common belief that many people have too much acid in their stomach, causing acid reflux, it’s actually a stomach acid deficiency that leaves the food sitting in your stomach, half-digested, thus forcing acid up into the esophagus. Glycine helps the body secrete more stomach acid, which helps to better digest foods and prevent acid reflux.                                 
  5. Anti-inflammatory – Bone broth will reduce joint pain and inflammation (thanks to the minerals released from the boiled down cartilage).
  6. Improved appearance skin and hair (fewer wrinkles and cellulite!) – Bone broth is rich in collagen, which you’ve likely seen in “plumping” and wrinkle-reducing products. It provides nutrition to your skin, hair and nails, making them look luminous. (Smoother skin = less cellulite!)

How to use bone broth:

  • Add salt, pepper, crushed garlic and drink on its own
  • Gravy
  • Stew
  • Soup

Easy Cauliflower Bone Broth Soup
Recipe type: Soup
  • 4 quarts water
  • · 2-3 pounds of chicken bones (from a chicken you either roasted or boiled)
  • · 2 tablespoons apple cider vinegar
  • · 2 large white onions
  • · 6 carrots
  • · 8 celery stalks
  • · 1 small head of cauliflower
  • · Salt and pepper to taste
  1. In a large stockpot, add the water, chicken bones, vinegar, one chopped onion (can just be cut in half), three chopped carrots and four chopped celery stalks. Bring to a boil, reduce to a simmer and cover for four hours (can let simmer for up to 24 hours).
  2. Strain liquid and discard the remaining vegetables and bones. Put strained broth back in the stockpot and add one chopped onion, three chopped carrots, four chopped celery stalks, 1 small head of cauliflower cut into florets and salt to taste. Bring to a boil and then simmer until vegetables soften soften (approximately 20-30 minutes).
  3. Pour broth and cooked vegetables into a blender, add salt and pepper to taste and blend until smooth and creamy looking. Alternatively, use a hand immersion blender or food processor.

Bon appétit!

Emily Borgeest
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Emily Borgeest

Certified Holistic Health Coach and Founder at Cleo’s Wholesome Crunch LLC
Emily Borgeest is a Certified Holistic Health Coach, founder of Cleo’s Wholesome Crunch LLC, an organic, gluten and sugar-free line of granola and cookies and a public relations professional based in New York City.Emily holds a Certification from the Institute for Integrative Nutrition, the world’s largest nutrition school and the only school integrating over 100 dietary theories, from traditional philosophies like ayurveda and macrobiotics, to modern concepts.

In her free time, Emily enjoys cooking nutrient-dense foods and baking with superfoods and gluten-free flours, without refined sugar. She is a fitness enthusiast and makes an effort to break a sweat each day, whether it’s through a run, weight training session, or kickboxing. Emily thrives on helping people become their most vibrant self through clean eating and exercise.
Emily Borgeest
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