Bone broth
A zero-waste approach to deep nourishment from everyday food scraps.
Sip bone broth warm as a nourishing beverage, or use it as a base for soups, stews, sauces, grain dishes, and legumes.
Ingredients
Bones (poultry carcass, beef, pork, venison)
Clean vegetable scraps (onion ends, celery tops, leafy green stalks)
Optional: 2 tbsp vinegar, kombucha, whey, or lemon juice
Optional: poultry bones, bay leaves, peppercorns, garlic, or other aromatics
Supplies
Roasting pan (optional)
Tongs
Spoon
Large stock pots
Colander or fine mesh strainer
Mason jars with lids
Optional roasting - marrow bones
This step enhances flavor but increases histamine, and may not be appropriate for individuals working on healing their gut lining.
Preheat oven to 450°F (230°C).
Arrange large meat bones in a roasting pan. Roast for 10–15 minutes. Spoon any melted fat or marrow over the bones and rearrange for even browning.
Continue roasting for an additional 30 minutes, turning bones once or twice, before continuing with process below.
Instant Pot Instructions
Add bones, veggie scraps, water, and optional vinegar/aromatics to the Instant Pot (do not exceed max fill line).
Seal lid and set to High Pressure for 2–3 hours.
Allow pressure to release naturally.
Strain broth into jars. Cool before storing.
Stovetop method
Transfer bones, veggie scraps, and optional vinegar to a large stock pot. Cover with filtered water.
Bring to a gentle boil, then immediately reduce to a simmer. Skim and discard any foam that rises to the top.
Cover and simmer for 12–24 hours. (Longer simmer = deeper flavor and more nutrient extraction.)
Turn off heat and strain broth into mason jars using a colander or fine mesh strainer.
Tip: Bone broth is extremely nutrient-dense and perishable. Avoid leaving it at room temperature.
Cool quickly by placing capped jars or transfer to the fridge.
Pick off any remaining meat from the bones to use in meals. Compost bones or offer to backyard chickens if appropriate.
When ready to use, scrape off the solid fat layer from the top of each jar. Save this fat for cooking—it’s nutrient-rich and flavorful.
Storage Tips
Refrigerate for up to 2 weeks.
For longer storage, freeze in ice cube trays or silicone molds, then transfer to a freezer-safe container. If using mason jars, be sure to leave room at the top for expansion during freezing.
Functional Nutrition Benefits
Bone broth is a deeply nourishing, functional food that supports foundational wellness across multiple systems in the body:
Gut Healing
The gelatin, glutamine, and collagen found in bone broth help repair the gut lining, support digestion, and feed beneficial microbes—making it ideal for many instances of leaky gut and digestive dysfunction.
Bone & Joint Health
Rich in bioavailable minerals like calcium, magnesium, and phosphorus, along with collagen and gelatin, bone broth provides the raw materials needed to support healthy bones, connective tissue, and joints.
High-Quality Protein
Although bone broth isn't high in total protein, it contains a unique amino acid profile (glycine, proline, arginine) that complements other protein sources and supports tissue repair and detox pathways.
Metabolic Flexibility & Fasting Support
Low in carbohydrates and rich in micronutrients, bone broth is ideal during intermittent fasting or keto protocols. It provides nourishment without breaking a fast, supporting energy and satiety.
Hydration & Electrolytes
The minerals in bone broth (especially when made with a pinch of sea salt) help maintain hydration and electrolyte balance, particularly helpful during illness, recovery, or detox.
Important Note on Histamine Intolerance
Bone broth is a high-histamine food due to its long cooking time and fermentation-like process. Individuals with histamine intolerance or mast cell activation may experience symptoms like headaches, rashes, or digestive upset when consuming it. In these cases, consider shorter-cooked broths, and avoid roasted marrow bones.
