The latest hype in healthy living? Replace your cup of coffee in the morning with a cup of fresh bone broth. What’s the hype? We figured it out!
What is it exactly?
Simply explained, bone broth is a decoction of bones. It may not look tasty right away, but animal bones are rich in minerals and essential amino acids, including collagen (bye bye wrinkles) and glutamine. The longer your pot of broth has been able to simmer and simmer (more than 8 hours), the better the taste and the more essential nutrients are extracted from the bones.
Why not use ready-made broths? These are usually made from meat that contains almost no nutrients. Chemical flavour enhancers and artificial gelatine complete the “bouillon”. Much wiser to make your own cup of broth! This way the amount of minerals, vitamins, collagen, gelatine, glucosamine, glycine and proline is preserved.
What are the benefits?
Not only is it good after a morning walk, a homemade cup of bone stock has many benefits for your health!
Bone stock is rich in gelatin, made from dissolved collagen. Collagen is found in connective tissue. Gelatin has many health benefits. It reduces ache in your joints, improves mental performance and reduces the signs of aging.
It is also rich in the amino acids glycine and proline. Glycine is an important neurotransmitter that has anti-inflammatory properties and supports the immune system. Proline, along with other important nutrients such as vitamin C, helps to support good joint health and collagen production.
Bone broth contains B vitamins such as niacin and riboflavin, both of which play a role in metabolism. They help your body to break down carbohydrates, proteins and fats to produce energy.
Bone broth is rich in glucosamine and chondroitin, two nutrients that support joint health.
- Use bones (and meat) of organic origin to guarantee the amount of minerals and omega-3 fatty acids. The neck and joints of the animal contain a lot of connective tissue, the bones with cartilage (think of shank and a marrowbone for example) provide gelatin in your broth.
- Toast your bones first. By roasting bones, they caramelize their proteins and some fat is released. And that means a richer and more robust taste.
- Use wine for a hint of acidity. An acidic ingredient such as wine helps balance the flavors in bone stock and gives a better taste than apple cider vinegar.
- Use enough water to just cover the bones, but not much more. Bone broth has a high protein content because it requires less water than meat broth or vegetable broth.
- Spoon off the foam that comes up during cooking, although it is mainly made of protein and you can eat it well, it can make your broth and its taste cloudy.
In Vila Mimosa we continue the vegan approach and serve broth based on tasty vegetables. This gives your body a boost during our morning walk, without having to deviate from our meal plan. So the above is perfect for the cold winter months at home!
- 1,5 kg botten ossenstaart, schenkel, mergpijpjes, kippennekken, varkenspoten,…
- 2 eetlepels witte wijn OF appelciderazijn
- 2 eetlepels olijfolie
- 2 blaadjes laurier
- 1 eetlepel zwarte peperkorrels
- 1 eetlepel grof zeezout
- Verwarm de oven op 200 graden en bekleed een bakplaat met bakpapier. Leg de botten op de bakplaat en besprenkel met olijfolie. Rooster ze vervolgens 30 minuten, of tot ze lichtbruin zijn. Draai ze halverwege de bereidingstijd om.
- Breng de botten over naar een soeppan. Giet er de wijn (of appelciderazijn) bij. Vul aan met water tot de botten net onder water staan. Doe er de laurierblaadjes en peperkorrels bij. Breng op middelhoog vuur aan de kook en zet het vuur daarna laag. Laat sudderen, minimaal 8 uur en maximaal 16 uur.
- Schep het eventuele schuim dat aan het oppervlak van de bouillon verschijnt er af.
- Zeef de bouillon en breng op smaak met fijn zeezout. Serveer onmiddellijk, of giet het in potten en bewaar tot 1 week in de koelkast of tot 6 maanden in de vriezer.