How To Make Your Own Beef Bone Broth in 3 Steps

Why is Beef Bone Broth so Popular? 3 Benefits You Might Not Know About.

Everyone praises the benefits of bone broth, but only a few really know why. Here are the 3 main benefits you can get from beef bone broth.

Firstly, beef bone broth is the richest and most bioavailable source of collagen. Collagen is the most abundant protein in the human body. It is present literally everywhere, but particularly in structures (bones, teeth, joints, organs, skin, hair, nails). There exist about 28 classified types of collagen, the most important ones being type I (present in skin, tendons, blood vessels, organs, bones) and type II (mostly present in cartilage). However assuming adequate amounts of type I collagen enables production of type II, too. Beef bone broth is an excellent source of both type I and type II collagen.
Secondly, the predominant amino acid in collagen is glycine. Assuming enough glycine is essential to counterbalance the excess methionine, which a diet too high in muscle meat, fish and eggs can cause. While methionine is essential to protect us from fatty liver disease and to prevent anxiety and depression, glycine stabilises blood sugar levels, and helps our mind stay focused. However, consuming too much methionine can deplete our glycine stores, making us more at risk of type II diabetes and metabolic syndrome.
Lastly, beef bone broth is also high in glutamic acid, which the body can utilise to manufacture l-glutamine. L-glutamine is shown to preserve the gut barrier function, and to prevent gut permeability. Evidence suggests that, due to its properties, l-glutamine can not only repair leaky gut, but also prevent IBD and IBS. It is important to notice, however, that IBS has been correlated with gut dysbiosis, too. So bone broth alone might not be enough for you to heal.

Easy Recipe

Ingredients

Beef Bones or a Chicken Carcass
1 Large Carrot (peeled and halved)
1 Onion (peeled and halved)
1 Stalk Celery (optional)
1 inch Ginger Root (optional)
1 tsp ACV
1l Filtered Water

Method

If you are using beef bones, roast the bones in the oven at 250°C for about 10 minutes on each side. If you are using a chicken carcass, skip this passage.
In a large pot, Crockpot, or slow cooker, place bones, carrot, onion, celery, ginger, ACV, and water. Cover with a lid and slow cook for at least 24 hours.
Once ready and cooled, broth can be poured in airtight containers or mason jars, and stored in the fridge for up to 1 week. Sprinkle with salt and lemon juice prior to serving. Enjoy!

What If Making your Own Batch is Time Consuming?

As making our own beef bone broth every week can be time consuming, keeping a jar or two of beef bone broth concentrate comes in handy. Two brands I would recommend are: Australian Bone Broth Co, and Best Bone Broth.

What If You Don’t Like the Taste?

A delicious alternative to beef bone broth is collagen powder. Even though I would never encourage to replace whole foods with supplements, collagen powder is a great tool, if you feel like getting creative with ʻhealthy recipesʼ. Indeed, flavoured collagen powder can be used in a variety of desserts and other treats, making them delicious and healthy at the same time. My favourite flavour is vanilla, and my favourite brand is Bulk Powders (or use this link to get 35% off your first order).

If you follow a vegetarian lifestyle, make sure you include plant-based collagen (or marine collagen, if you eat fish) in your diet.

If you need inspiration on how to incorporate more collagen powder into your diet on a daily basis, in my ebook Nourish Your Body Realise Your Self, you will find 15 treat and dessert recipes with collagen powder.

Also, don’t forget to check out my YouTube channel for more recipe ideas.