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Amanda Miller

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Immune Boosting Bone Broth

October 16, 2019

If you’ve never made your own bone broth before I highly recommend you give it a try. It’s one of the easiest and most nutrient dense things you can make and it’s also very inexpensive. Especially when you compare it to the $5.00 chicken or beef tetra packs you buy at the grocery store that are filled with sugar and additives.

This time of year when the weather gets cooler and it seems like everyone around you is getting sick or catching a cold, it is the perfect time to support your immune system with some nourishing and immune boosting bone broth. There are certainly brands out there that make really great quality bone broths, but since it’s super easy to make, I always make it in bulk at home and have at least a few jars in my freezer ready to go.

If you’re feeling like you might be coming down with something, sipping on a warm mug of broth is not only comforting, but will provide your body with the minerals and amino acids it needs to help ward off the common cold. Even if you’re not feeling under the weather, use this liquid gold as the base for soups, stews and sauces to give your body some additional added nutrients.

What’s All the Hype about?

So what is it that makes bone broth so nutritionally beneficial? Well first it’s filled with collagen which makes it especially healing for the gut lining. When we have a happy and healthy gut we digest and absorb our foods better and provide our bodies with more nutrients. Broken down even further collagen contains amino acids – the building blocks of proteins – and are important for countless functions in the body. Arginine, glutamine, and cysteine are amino acids that can be found in bone broth and help reduce inflammation and mucous buildup. Hence why it’s perfect for fighting off illness!

Should you still sip bone broth even if you’re not coming down with something? Absolutely! Collagen-rich bone broth is nourishing for hair, skin, nails and will be one of the cheapest beauty tools in your regime. Instead of spending hundreds of dollars on collagen boosting skincare products, nourish your skin from within with collagen. It can also help reduce the look of fine lines in the skin and prevent the look of pre-mature aging – just make sure you’re limiting the sugar, alcohol, and UV rays too!

 

How to Make it From Scratch

So if you’re completely sold and ready to make your own bone broth at home, there are just a few key things you’ll want to keep in mind to ensure you’re getting the most nutrients possible in your batch.

  1. Whether you’re using beef or chicken bones, be sure to use the best quality you can find. Organic free-range chicken and grass-fed beef are your best options. I like buying these whole organic chickens from Costco, cooking them in the Instant Pot, and using the bones afterward for my broth.

2. You’ll want to add a few tablespoons of raw unpasteurized apple cider vinegar (I like the Braggs brand) to help draw out the beneficial minerals. Put your bones in the crockpot or large pot, fill with water, add vinegar and let sit for roughly 30 minutes before heating.

3. Use a few roughly chopped carrots (no need to peel your carrots, just give them a rinse) celery, an onion, garlic, herbs, peppercorns, sea salt, and any other vegetable scraps you have for some additional flavour and nutrients.

4. Let it all simmer on low heat for a minimum of 24 hours for best results. Once it’s done you can strain it through a fine-mesh sieve or cheesecloth before freezing.

5. For easier thawing, you can freeze the broth in silicone ice cube trays and once frozen put the cubes into a ziplock freezer bag until you need them. It’s much quicker to thaw than a large frozen mason jar.

Have you made your own bone broth before? Let me know in the comments below!

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The seemingly little things add up to become the big things and eventually, you wind up feeling like you have no energy, don't sleep well, your clothes are tighter and you generally just feel crappy. Are any of these making their way into your lifestyle more than you'd like?⁠ ⁠ ❌ getting to bed past 10pm⁠ ❌ lack of fresh air⁠ ❌ sedentary lifestyle⁠ ❌ convenient foods or takeout⁠ ❌ daily hits of sugar⁠ ❌ minimal green vegetables⁠ ❌ less than 2L water/day⁠ ❌ eating white flour⁠ ❌ less than 100g protein per day⁠ ❌ eating inflammatory oils⁠ ❌ less than 25g fiber/day⁠ ❌ negative thoughts⁠ ❌ high-stress lifestyle with a lack of coping mechanisms⁠ ⁠ The good news? Lots of these things are simple and you can start to make tiny changes right away. Pick two things on this list and commit to making them happen daily over the next week :)⁠ #metabolichealth #healthylifestyle #weightlosstipsforwomen #holistichealth #holisticnutritionist #mindsetofgreatness #habittracker #amandamillernutrition
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Spent the weekend skiing in the mountains with some of our favourite people! 🎿 

#panorama #skiweekend #logcabin #wintersports #canadianwinter #skipanorama #amandamillernutrition
Spent the weekend skiing in the mountains with some of our favourite people! 🎿 

#panorama #skiweekend #logcabin #wintersports #canadianwinter #skipanorama #amandamillernutrition
Spent the weekend skiing in the mountains with some of our favourite people! 🎿 

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First day back on the slopes! ⛷️ Greg and I had so much fun at Big White this weekend! So excited to spend our weekends up there this year🏔️ #bigwhiteskiresort #skibc #explorebc #bcskiing #getoutside #wintersports #holisticnutritionist #kelownabc #bcwinter #amandamillernutrition
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I've been loving going for an afternoon walk after my workday finishes and listening to a podcast. It's such a great way to transition from work to personal time, it gets me moving AND I always learn something new!⁠ ⁠ Here's what's been in my earbuds lately:⁠ ⁠ 1) The Ultimate Health Podcast @ultimatehealthpodcast 2) The Model Health Show by @shawnmodel 3) The Doctors Farmacy by @drmarkhyman⁠ 4) Life Coach School by @therealbookcastilo⁠ 5) The School of Greatness by @lewishowes⁠ ⁠ Do you listen to podcasts? What should I be adding to my list?⁠ ⁠ #healthpodcasts #personaldevelopmentpodcasts #livewellbewell #healthyactiveliving #dailywalk #holisticnutritionist #amandamillernutrition
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