Why bone broth deserves a spot in your daily diet

Bone broth has gained considerable attention in recent years for its potential health benefits and culinary versatility. It is prepared by slowly simmering animal bones, connective tissue, vegetables, and herbs for an extended period, sometimes over 24 hours.

This prolonged cooking process helps extract valuable nutrients such as collagen, gelatin, glycine, and essential minerals including calcium, magnesium, and phosphorus. 

These minerals play a key role in maintaining strong bones and supporting the body's electrolyte balance. 

However, the exact nutritional content can vary depending on the type of bones, cooking time, and additional ingredients used.

Collagen, in particular, is often celebrated for its beauty benefits. As we grow older, our natural collagen production declines. 

Regularly consuming bone broth may help maintain skin elasticity, minimise the appearance of wrinkles, and strengthen nails and hair.

Adding bone broth to your daily meals is easier than you might think. It can be enjoyed on its own as a warm, savoury drink or used as a base for soups, stews, sauces, and gravies. 

You can also use it to cook grains such as rice or quinoa, enriching both flavour and nutrition.

Bone broth can be prepared in large batches and stored in the fridge for up to five days or frozen for long-term use. 

This makes it a convenient addition to your meal planning, especially during colder months when warm, comforting foods are most welcome.

For those short on time, high-quality store-bought options are also available. Nutritionist and clinical dietitian Farhin recommends choosing broths labelled "slow-simmered," ideally made from organic or grass-fed sources, and with minimal additives or sodium.

How to make bone broth at home

Ingredients:

• 1–2 kg of beef or chicken bones (including joints or marrow bones)
   
• 1–2 tablespoons of apple cider vinegar
   
• 1 onion, 2 carrots, 2 celery stalks (roughly chopped)
   
• Herbs like bay leaves,  parsley
   
• 12–14 cups of water
   

Instructions:

Place the bones in a large pot or slow cooker. Add vinegar and cold water, and leave to sit for 30 minutes. 

Next, add the vegetables and herbs, then bring to the boil. 

Reduce to a gentle simmer and skim off any foam that rises to the surface. Let it simmer for 12 to 24 hours — the longer, the better for a richer flavour.

Strain the broth and pour it into jars. Store in the fridge for up to five days, or freeze for later use.