Making your own stock is easier than you might think! Although making it yourself is a little time-consuming because the stock has to cook for a long time, it's still somehow super quick to make because there are really only a few steps involved.
To make the process a little easier for you, I'm sharing two things with you in this episode. Firstly, how to make bone broth or bouillon and secondly, why it's good for your health.
You can listen to the episode here:
The production of bouillon has a long tradition, as bone broth dates back to prehistoric times when hunters and gatherers made a drinkable broth from inedible animal parts such as bones, hooves and cartilage. I am happy to tell you how you can make it yourself:
Making bone broth is very simple. There are many recipes on the internet, but most people don't even use a recipe.
All you really need is a large pot, water, vinegar and bones.
Here's a simple recipe you can make:
Ingredients
4liters of water
30 mL organic apple cider vinegar
about 1-2 kg of animal bones from organic farming or wild-caught fish
salt and pepper to taste, bay leaf if desired
Preparation
Place all ingredients in a large pot or slow cooker.
Bring to the boil.
Reduce to a simmer and cook for 12-24 hours. The longer it cooks, the better it tastes and the more nutritious it is.
Let the broth cool. Strain into a large container and discard the solids.
To make the most nutritious stock, it's best to use a variety of bones - marrow bones, oxtail, shanks and feet. You can even use different bones in one soup.
The addition of vinegar is important as it adds to the flavor, to draw all the valuable nutrients from the bones into the water, which then becomes your broth.You can also add vegetables, herbs or spices to your broth to enhance the flavor.Common ingredients include garlic, onions, celery, carrots, parsley bay leaf and thyme. These can be added in the first step.
Once cooked, you can store the stock in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
The nutrient content of bone broth depends on the ingredients and their quality:
Due to its ingredients, bone broth may have the following potential health benefits:
If you don't like the taste of bone broth or don't want to eat animal foods, I can recommend our L-glutamine powder and the amino acid complex arctiamine.
L-Glutamine
https://arktisbiopharma.ch/shop/aminosaeuren/l-glutamin/
Arctiamine
https://arktisbiopharma.ch/shop/aminosaeuren/arktiamin-mit-leucin-und-valin/
Our Joint A3 and Omega 3 fish oil capsules also contain nutrients mentioned in this article, but they are not vegan.
Joint A3
https://arktisbiopharma.ch/shop/mineralstoffe/pinienrindenextrakt-gelenk-a3/
Fish oil capsules with omega 3
https://arktisbiopharma.ch/shop/omega-3/fischoel-kapseln-omega-3/
You can also buy a good ready-made bouillon from BoneBrox (you can find the German site here: BoneBrox Deutschland)
There is also a recipe for chicken broth here on the blog.
As a podcast listener:in you will receive a discount on our products from us. A 15% discount on your first purchase (applicable once, only on products not already discounted)
Enter the voucher code podcast15 before completing your order.
Online store of Arktis BioPharma Switzerland, for all Swiss residents
For all EU residents, please order via the online store of Arktis BioPharma Germany, using the same discount code
You don't want to receive any podcasts in the future? Miss an episode? Then subscribe to the Darmglück podcast in your favorite podcast app. Here are the links to my podcast in the most popular apps:
If you have any questions or feedback about this episode, write them in the comments below! We'll be happy to answer!
To make the process a little easier for you, I'm sharing two things with you in this episode. Firstly, how to make bone broth or bouillon and secondly, why it's good for your health.
You can listen to the episode here:
Make your own bouillon - what ingredients do you need?
Bouillon, also known as bone broth, is made by boiling down the bones and connective tissue of animals. If you are now wondering what this soup can be used for afterwards:This highly nutritious broth is traditionally used for cooking soups, risottos and sauces. Recently, however, it has also gained popularity as a health drink and can also be enjoyed on its own.The production of bouillon has a long tradition, as bone broth dates back to prehistoric times when hunters and gatherers made a drinkable broth from inedible animal parts such as bones, hooves and cartilage. I am happy to tell you how you can make it yourself:
Make your own stock - how does it work?
You can make bone broth from the bones of almost any animal - pork, beef, veal, turkey, lamb, bison, buffalo, game, chicken or fish. Bone marrow and connective tissue such as feet, hooves, beaks, stomachs or fins can also be used if you can get hold of them.Making bone broth is very simple. There are many recipes on the internet, but most people don't even use a recipe.
All you really need is a large pot, water, vinegar and bones.
Here's a simple recipe you can make:
Ingredients
4liters of water
30 mL organic apple cider vinegar
about 1-2 kg of animal bones from organic farming or wild-caught fish
salt and pepper to taste, bay leaf if desired
Preparation
Place all ingredients in a large pot or slow cooker.
Bring to the boil.
Reduce to a simmer and cook for 12-24 hours. The longer it cooks, the better it tastes and the more nutritious it is.
Let the broth cool. Strain into a large container and discard the solids.
To make the most nutritious stock, it's best to use a variety of bones - marrow bones, oxtail, shanks and feet. You can even use different bones in one soup.
The addition of vinegar is important as it adds to the flavor, to draw all the valuable nutrients from the bones into the water, which then becomes your broth.You can also add vegetables, herbs or spices to your broth to enhance the flavor.Common ingredients include garlic, onions, celery, carrots, parsley bay leaf and thyme. These can be added in the first step.
Once cooked, you can store the stock in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
Bouillon and its health benefits
As you can see, a good bouillon is incredibly easy to make. Now, of course, it remains to be said why it is recommended for your health.The nutrient content of bone broth depends on the ingredients and their quality:
- The bone itself provides minerals such as calcium and phosphorus. Sodium, magnesium and potassium may also be present.
- Bone marrow provides vitamins A, B2, B12 and E as well as omega-3 and omega-6 fatty acids and minerals such as calcium, iron, selenium and zinc
- Connective tissue provides glucosamine and chondroitin, which are popular nutrients for arthritis and joint pain.
- Bones, marrow and connective tissue are largely made up of the protein collagen, which turns into gelatine when cooked. Gelatin has a unique profile of amino acids and is particularly rich in the amino acid glycine, but also L-glutamine and proline
Due to its ingredients, bone broth may have the following potential health benefits:
- Anti-inflammatory effect.The glycine contained in bone broth may have some anti-inflammatory and antioxidant effects
- Intestinal problems.
Broth also contains the amino acid L-glutamine, which is helpful in combating inflammation of the intestinal mucosa. I also recommend eating soupy, juicy, warm food for bowel problems such as irritable bowel syndrome or leaky gut, and broth is a good base for such dishes. - Weight control.Bone broth is generally very low in calories, but can still make you feel full. This could be due to the gelatin content, which can promote a feeling of fullness
- Joint health.The glucosamine and chondroitin contained in the broth can help to improve joint health and alleviate the symptoms of arthritis
- Bone health.Bone broth contains nutrients that are important for bone health, such as calcium.
- Sleep and brain function.Glycine has been shown to help improve sleep
What to do if broth is not your thing or you are vegetarian or vegan?
If you don't like the taste of bone broth or don't want to eat animal foods, I can recommend our L-glutamine powder and the amino acid complex arctiamine.
L-Glutamine
https://arktisbiopharma.ch/shop/aminosaeuren/l-glutamin/
Arctiamine
https://arktisbiopharma.ch/shop/aminosaeuren/arktiamin-mit-leucin-und-valin/
Our Joint A3 and Omega 3 fish oil capsules also contain nutrients mentioned in this article, but they are not vegan.
Joint A3
https://arktisbiopharma.ch/shop/mineralstoffe/pinienrindenextrakt-gelenk-a3/
Fish oil capsules with omega 3
https://arktisbiopharma.ch/shop/omega-3/fischoel-kapseln-omega-3/
Links mentioned in the episode
You can also buy a good ready-made bouillon from BoneBrox (you can find the German site here: BoneBrox Deutschland)
There is also a recipe for chicken broth here on the blog.
Your discount code as a loyal podcast listener
As a podcast listener:in you will receive a discount on our products from us. A 15% discount on your first purchase (applicable once, only on products not already discounted)
Enter the voucher code podcast15 before completing your order.
Online store of Arktis BioPharma Switzerland, for all Swiss residents
For all EU residents, please order via the online store of Arktis BioPharma Germany, using the same discount code
Subscribe to the Darmglück podcast
You don't want to receive any podcasts in the future? Miss an episode? Then subscribe to the Darmglück podcast in your favorite podcast app. Here are the links to my podcast in the most popular apps:
If you have any questions or feedback about this episode, write them in the comments below! We'll be happy to answer!
