The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality by Frank Lipman & Danielle Claro

Author:Frank Lipman & Danielle Claro [Lipman, Frank & Claro, Danielle]
Language: eng
Format: epub
Amazon: 1579659594
Publisher: Artisan
Published: 2020-06-16T20:08:52+00:00

Bone broth heals holes in the gut

There’s no real difference between bone broth and stock—the term “bone broth” was a branding thing. The benefits of the stuff, no matter what you call it, are real, and consumed regularly, bone broth can help protect the gut lining and even help heal damage to the gut wall. You can buy a good prepared brand like Kettle & Fire or Vital Choice, but homemade is going to be even more nutritious and more healing (and also less expensive).

If you already know how to make stock, you’re probably set. If not, here’s some guidance from New York City chef Marco Canora, founder of the renowned bone broth company Brodo. You don’t need to follow a precise recipe. What matters is the quality of your ingredients—organic, hormone-free, grass-fed and grass-finished—and a nice long cook time.

Throw 2 to 4 pounds of meaty bones in a big pot. You can use bones from poultry, beef, lamb, or fish—even just the meaty carcass of a whole roast chicken. Cover the bones with water, and add 3 or 4 tablespoons of good apple cider vinegar. Let this sit for 30 minutes to 1 hour, without turning on the flame. Bring the pot to a boil, then turn it down to a gentle simmer. Cover and cook on low heat for at least 6 hours—go even longer if you like. This extracts the most gelatin and nutrients from the bones. Toward the end, you can throw in some Himalayan salt, garlic, carrots, and herbs if you like. Once the broth is done, remove the pot from the heat and let it cool a bit. Pick out and toss the big bones, then strain the broth through a fine-mesh sieve or a regular strainer lined with cheesecloth and let cool completely. When fully cooled, the broth should wiggle like jelly thanks to the high gelatin content (gelatin is the cooked form of collagen)—that’s what nourishing broth looks like. If your broth doesn’t turn gelatinous, it’s still very good for you; just add more gristle to the mix next time (ask your butcher for feet, knucklebones, or necks, or include the skin from a roast chicken; if you’re making fish broth, use the head). You can store your broth in glass mason jars in the fridge. If you want to freeze it, leave a couple of inches of space at the top of containers to allow for expansion, or freeze without lids and cap containers later.

When you want some broth, open a container, scoop off and toss the solid layer of fat on top, then warm the broth in a saucepan. (Don’t microwave bone broth; it changes the composition of the nutrients.) Crush fresh herbs like thyme or rosemary, if you’ve got them on hand, drop them into the bottom of a mug, then pour in your broth. The heat will bring out the flavor of the herbs. If you have a small milk frother, you can stick that in the cup and whip the broth to make it creamy.

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