When I left Dr. Ginsberg’s office, they gave me a sample of recipes that are good for leaky gut. They didn’t come right out and say I have leaky gut (which IMO is one of the ickiest names for a condition, amirite?) but that it might be a good idea to start incorporating some of the recipes.
Enter: bone broth.
I researched the hell out of it and much to my surprise discovered it’s the miracle elixir of life…or so claims to be.
You can read up on it here, here and here if you desire. If you don’t desire, here are some bullet points:
- alleviate joint and gut pain
- boost your immune system
- brighten skin
- eliminate cellulite as it supports smooth connective tissue
- heal leaky gut
Now, do I necessarily buy into all of this? No. I’m no longer the coked out alternative medicine zombie I once was, eschewing all other forms of healing. Do I think that it can still help? Sure. Ain’t gonna hurt to drink it, so I set about making it.
I bought some grass fed bison bones from Whole Foods. You can find them in the freezer section. I asked the butcher if he had any behind the counter, but alas he did not. Not sure how frequently that happens.
2-3 lbs grass fed bones
couple tablespoons apple cider vinegar or white wine
2-3 celery stalks
3 garlic cloves
handful of baby carrots
Roast the bones in the oven at 350 for 30 minutes. The roasting is supposed to make the flavor of the broth more robust. The marrow will be jiggly when you take it out of the oven. You will be tempted to scoop a spoonful into your mouth. I very much encourage this.
Then I just plopped all the bones in my slow cooker, along with the chopped veggies, garlic and whatever seasoning you want. I used salt, pepper, Herbs de Provence, rosemary, and more salt. Then set the cooker on the lowest setting and let cook for 48 hours. The acidity in the vinegar (or wine) helps to leach the minerals out of the bones. Leach. I like that word. Leach.
The broth turned into a light boil even on the lowest setting, which I had read was too hot. I had to turn it to the “warm” setting instead. You only want a few bubbles every now and then.
After 48 hours I let it cool for half the day, then portioned out a large bit into a pitcher to store in the fridge. Bone broth can be stored in the fridge for 4-5 days only, otherwise it will start to develop bacteria that will tear you up.
What to do with the rest? Why, portion them out into little silicone muffin cups and freeze, of course! Be sure to put them on a cookie sheet before doling out the broth. Otherwise, disaster. Trust me.
There’s always one…
Now, as fun as a project that this was, I doubt I’ll do it again. It was so messy and time consuming for what turned out to be very short-lived satisfaction. We polished the broth off in less than a week.
So I headed out to Revival Market to talk to their butcher and lo and behold they make their own bone broth, reduce it down to a demi-glace, and sell 6 frozen cubes of it for $8.95. Holy ham sandwich, I’m sold! I asked the butcher ad nauseum about their process: yes they use grass fed bones, yes the bones are in the pot the entire time, yes they cook it for 24+ hours, yes it has all the minerals and vitamins and goodness of the same broth I made…yes, get in my mouth! If you don’t have access to this then you will need the recipe above. But not me. I’m a practical, modern city girl. I got shit to do.