Nourishing Beef Bone Broth

You can roll your eyes at the bone broth trend all you want, but the truth is, there’s a reason bone broth restaurants are popping up in major cities and making headlines. While I enjoy bone broth, it feels silly paying $5 for a cup of straight broth, and truth told, with this recipe I can make it better myself at home (and it’s not hard!).

Why drink bone broth?

Bone broth is essentially an anti-aging tonic.  It’s full of pure nutrients and minerals straight from the bones of animals, like chickens, beef, pork, turkey, or lamb, simmered for hours with water and roasted vegetables.  Unlike regular broth which is made with just the bones of animals, bone broth usually calls for some meat on the bones during the cooking process. Grandmothers have been making it for ages, swearing that its healing properties aid the body’s immune system and gut, alleviate inflammation and joint pain, and make skin soft and hair shiny. It makes perfect sense considering bone broth is rich in many important nutrients including phosphorus, potassium, magnesium, protein, collagen, gelatin and glycine.  Drink it regularly to aid your body in good health!

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Making bone broth is easy enough. It’s recommended to use a mix of bones with and without meat, and choose bones from organically-raised animals only.  You don’t want to extract any potentially harmful additives that could’ve been given to the animals. Same goes for the rest of the ingredients in the broth.  This recipe is for beef bone broth, but you’d essentially do the same thing with this recipe as you’d do if you were using bones from a different animal.  If you so desire, which I highly recommend, you can add your favorite herbs or spices to the broth too to make it more flavorful.

Ingredients

-4 bones beef bones (aim for a mix of bones, some with a little meat and some without)

-1 yellow onion, quartered

-1 leek, chopped

-2 medium carrots, chopped

-2 celery stocks, chopped

-4 cloves garlic, halved lengthwise

-2 bay leaves

-2 tablespoons peppercorns

-1 tablespoon pink Himalayan sea salt or regular sea salt

-1 tablespoon apple cider vinegar

 

Instructions

1- Preheat oven to 450 degrees F.  Place chopped onion, leek, carrots, celery and garlic into a roasting pan along with the beef bones.  Roast for 15 minutes, take out and toss the veggies, then roast for another 15 minutes. Turn oven off.

2- Fill a large stockpot with about 12 cups of water (preferably filtered) and add the bay leaves, peppercorns, salt, apple cider vinegar, and roasted vegetables and bones with any juices and scrapings from the roasting pan.  Add more water to the pot if the water doesn’t cover the bones all the way. Optional- add herbs or spices.  I added a mix of Italian herbs.

3- Cover the pot and bring to a gentle boil.  Reduce heat to simmer, and cook with the lid ajar slightly. Simmer for at least eight hours and up to 24 hours, occasionally skimming the foam and excess fat from the top with a spoon or lettuce leaf, if you have one. The longer you let the broth sit, the more flavorful it will be.

*Note- do not leave the house with the stove on or leave it on overnight while you sleep. You can always continue to simmer it the next day.

4- Remove the pot from the heat and let it cool slightly.  Discard the bones and vegetables by straining the broth with a fine-mesh sieve into a large container. I then transferred the broth to a glass mason jar and made sure to skim the rest of the fat off the top.

Store the broth in the fridge for up to five days and up to six months in the freezer.

Cheers to good health!

 

 

 

 

 

Essential Oils for Dogs

Essential oils have amazing benefits not just for humans, but for animals too. Anxiety, relaxation, joint pain, breathing, digestion, insect repellant, antiseptic, healthy skin and tissue are just some of the issues essential oils can help animals with.  It’s amazing to see what happens when I let my puppy sniff lavender essential oil.  The crazy pup lays down and actually drifts off to sleep!smokey

Quality essential oils should be therapeutic grade and 100% pure.  I personally use doTerra essential oils, because they are the purest oils- Certified Pure Therapeutic Grade- and work really well for me and my family.  On my dogs I use lavender to relax them, OnGuard to keep away ticks and fleas (mixed with some coconut oil along their spines), and Serenity when we leave the dogs or take them in the car (one dog gets anxious in the car).

Below are my top picks for essential oils for dogs (and even for myself!):

AromaTouch: Circulatory Issues, Overworked Muscles

Balance: Promotes Relaxation and Supports Healthy Joints (Add in Deep Blue and Lemongrass)

Breathe: Supports Healthy Breathing, Reduces Inflammation

Deep Blue: Muscle Cramps and Pain Reducer, Wound Care

DigestZen: Supports a Healthy Digestive System

Frankincense: Promotes Relaxation, Helps Promote Healthy, New Cells in the Body, Insect/Snake Bites, Scarring, Supports Healthy Skin and Tissue

Helichrysum: Supports a Healthy Liver and Nervous System, Wound Care

Immortelle: Supports Skin and Tissue Health, Calms the Nervous System, Wound Care, Reduces Scarring

Lavender: Calms the Nervous System, Helpful for Skin Conditions and Wound Care

Lemon:  Promotes Relaxation, Electrolyte Balance, Maintains a Healthy Immune Response in the Body, Supports the Lymphatic System, Claw Strength

Melissa: Stress Reducer, Immune Support

OnGuard:  Immune Support, Improves Oral Health, Spider Bites

Oregano: Supports Respiratory Health and Maintains a Healthy Immune Response in the Body

Peppermint: Supports Healthy Breathing, Maintains The Health of the Digestive System, Inflammation, Muscle Pain

Serenity: Stress reducer, Burns, Inflammation, Nerve Pain, Scarring, Wound Care

Zendocrine: Kidney and Bladder Support, Liver Support

Essential oils can be pretty potent for animals, so you can mix a few drops of oil with about a tablespoon of coconut oil to put on topically, sprinkle some drops of oil in your hands and let the dog sniff, or use a diffuser.  Use caution with puppies under 10 weeks of age, very old dogs, or pregnant dogs.  Talk to you vet about essential oils and please make sure you are using top quality oils!  If you have questions about how to use the products, which oils to use, or specific questions about doTerra, please email me at jessicakhealth@gmail.com.

To learn more about what I do as an integrative nutrition health coach, please visit me at jkhealthcoach.com.