Maximize nutrient intake with bone broth

BY JONNEMARIE KAHWATY

Historically, humans consumed animals from nose to tail, which provided nutrients necessary for optimal health. With the shift toward consumption of primarily muscle meats, many of those nutrients have been stripped from modern diets. Bone broth is a great way to extract those missing nutrients from animal bones and connective tissues.

You might remember your parents or grandparents saving bones to make soup stock by simmering meat bones—typically from chicken or beef—vegetables, and herbs in water for a few hours. This resulting broth is flavorful and nutritious but doesn’t provide maximum nutritional benefit. By contrast, bone broth simmers for a much longer period—twenty-four to forty-eight hours. That extra time allows maximum release of nutrients like collagen, gelatin, and a variety of minerals into the broth.

As we age, our bodies require more nutrients to maintain optimal health.

Bone broth provides easily digestible forms of essential minerals like calcium, magnesium, phosphorous, and potassium, which support bone health and proper muscle and nerve function. It’s also a source of antiinflammatory and stress-protective amino acids such as glycine and proline, which have been shown to support a healthy immune system and promote better sleep. Additionally, broth is rich in collagen and gelatin, and contains other beneficial compounds that act as antioxidants, support healthy aging, and promote cell rejuvenation. Collagen and gelatin are especially valuable for their ability to support joint health, aid digestion, and promote healthy skin, hair, and nails.

When choosing a bone broth, opt for high-quality bones that come from grass-fed or pasture-raised, organic animals that have not been treated with antibiotics or hormones. Check the ingredients list and avoid bone broths with added sugars, preservatives, or additives. Look for a mixture of bones, such as knuckles or feet, as well as marrow, as well, as this can result in more nutrient-dense broth.

Ready to incorporate bone broth into your diet? Here are five easy ways to get started!

Use it as a soup starter. Bone broth provides a tasty base for all kinds of soups, from chicken noodle to vegetable. Just add your favorite ingredients and let it simmer.

Drink it straight. This is one of the easiest and most traditional ways to enjoy bone broth. Simply heat it up and sip like tea. The flavor of the broth varies depending on bones and ingredients used, but it is generally described as rich, savory, and comforting with a slightly sweet or salty taste. Some brands advertise bone broth specifically for sipping, and flavors include beef, chicken, and chicken mushroom.

Cook grains in it. Simply substitute bone broth for the water typically used to cook rice or other grains. This not only enhances the nutritional value of the dish but also adds flavor and richness. The resulting taste of the grain will depend on the type of bone broth you use, as well as any additional seasoning or ingredients you add.

Add it to smoothies. This one might sound, but it’s a great way to boost your smoothie’s protein and nutrients! Use complementary flavors, such as vegetables like spinach, kale, and cucumber, or fruits like avocado, berries, or citrus fruits. If the flavor is too savory, you can try adding natural sweetener such as honey or pure maple syrup. Start with a small amount to avoid overwhelming the flavor of your smoothie.

Use it as a sauce base. Use bone broth as a base for flavorful sauces and gravies. For a thicker consistency, add cornstarch or arrowroot powder to the broth or combine it with cream, butter, or cheese. To make a delicious pasta sauce, add canned tomatoes, garlic, onion, and herbs to the bone broth and simmer until it thickens. Another great option is mixing bone broth into a stir fry sauce of soy sauce or coconut aminos, honey, garlic, and ginger; it’ll give it a delicious savory flavor! FY

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April 6, 13, 20, 27

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The South Buffalo Community Association, in collaboration with the Buffalo & Erie County Public Library, offers free, beginner-level computer classes for seniors. April topics: Basic Computer Maintenance (4/6), Android Basics (4/13), iPads & iPhones (4/20), iPads & iPhone Settings (4/27). All courses are free but advance in-person registration is required. Call or email kim@southbuffalo.org for more information.

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April 14

Bachata Lesson and Open Dancing

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MusicalFare Theatre

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Buffalo Blues and Roots Festival

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