To me, every mom needs a supply of bone broth in her freezer. My baby is due in less than a week, so I’ve been busy making bone broth to freeze and have easily accessible to use in my meals, and help me during recovery once baby is born. Personally I prefer chicken broth to beef broth for the flavor, but beef bones have more minerals because of all the marrow contained in the bones.
Bone broth is so important to the vitality of our health; there’s a reason why your grandma and mom fed you chicken soup when you were sick. (and I’m not talking chicken soup from a can or package!) I’m talking the home made stuff! But for the record, the chicken stock or broth you find in the can or cartons in the grocery store are void of the minerals and nutrients found in the homemade stuff. The store-bought variety contains sweeteners, thickeners, flours, starches, MSG, and artificial and natural flavors, GMO oils and other un-necessary ingredients.
Here’s how bone broth helps nourish pregnant mamas and help with postpartum recovery after baby has been born:
- Rich in collagen and gelatin which contribute to strong bones, tendons and connective tissue in mom and developing baby. May help to reduce joint stiffness and soreness experienced by mom as baby gets heavier. It’s also considered a beauty nutrient which provides for luxurious and strong hair and nails!
- Rich in the amino acid glycine which is required for placental growth, helps the developing fetus absorb protein, and protects mom and fetus from toxins and stress.
- Contains calcium, magnesium and phosphorus which help with growth and maintenance of baby’s bones. If mom doesn’t get enough in her diet, baby can leach these minerals from mom’s body putting her bones at risk.
- Supports the immune system by strengthening the gut lining (our gut is where 90% of our immune system is)
- Improves brain function helping improve memory, sleep, mood, perception and comprehension and may ward off “baby brain” and brain fog usually experienced from lack of sleep
- Decreases fatigue and weakness usually felt the most in the first trimester and last weeks of pregnancy, and the first few months postpartum
- Protects body from infections and the development of cardiovascular disease
- May assist with morning sickness and nausea by calming the stomach
- Contains the amino acids glycine and proline which are needed for soft tissue and wound healing which may help speed recovery after C-section, perineal tearing, or episiotomy.
So next time you have some leftover bones from a whole cooked chicken or turkey or even get some raw bones from your trusted butcher, make a batch of bone broth to nourish you and your baby’s body.
Here’s the Recipe:
**Make sure the carcass (and vegetables if using) is from an organic chicken, as commercially raised animals store up toxins in their bones. Grass Fed is the best, if you can find it!
Ingredients:
1 organic chicken carcass trimmed of excess fat
A few stocks of celery in large chunks or left whole
1 or 2 carrots roughly chopped
1 onion quartered (no need to peel – the peel provides a lovely golden colour to the stock)
3 garlic cloves
½ tsp peppercorns
1-2 basil leaves
1 stick of kombu seaweed (provides natural iodine needed for thyroid hormones required for brain and nervous system development important in utero and while breastfeeding. )
1 Tbsp apple cider vinegar (to help break down the bones and extract the precious nutrients)
I also like to add some parsley if I have it on hand
Crock Pot Method
- Place all ingredients in a crock pot and fill with clean filtered water so that the bones are just covered.
- Place on low setting and let cook for 24 hours or more.
- After 24 hours, while still warm, strain out all the ingredients with a fine mesh sieve, saving just the broth and discarding bones and vegetables
- Store in mason jars, leaving an inch or two at the top for expansion and freeze.
Stove Top method
- Place all ingredients in a pot on the stove, fill and cover with water.
- Bring to a boil, and then turn down to simmer. Ideally you want to simmer for 24 hours, but I’m not a person who wants to leave my gas stove on when I’m not home or sleeping. So simmer for as long as you possibly can before straining.
Note: If using raw beef bones- roast for 30 minutes at 350 degrees – this eliminates the unpleasant smell when slow cooking them. Then slow cook for 48 hours instead of 24 hours.
How to use your bone broth:
- as a pick me up drink during the day
- add to smoothies
- use as a base for your homemade soups or stews
- add to stir-fries
- broth to cook rice or quinoa
How will you be using your bone broth?
Check out my video for how you can make your own bone broth at home.
In fitness & nutrition
