A Balanced gut is the foundation to gorgeous skin and bulletproof immunity. While great gut health is a holistic pursuit, drinking bone broth daily is a simple – and sustainable – practice to kickstart healing from the inside out. In the essential new gut health manual, The Beauty Chef Gut Guide, beauty Chef founder, Carla Oates, shares how downing a little bone broth daily can be highly effective for improving gut health, boosting glow, and nourishing your digestive system. Make it a habit with a simple recipe we’re living for this season…
Bone broth is a staple in my freezer. Not only is it a flavor-filled base for soups and stews, it’s also a powerful gut healer; the benefits of bone broth are impressive. Collagen-rich gelatin, released from the bones during cooking, is an excellent multitasker—it nourishes and helps fight inflammation, and is beneficial for restoring the strength of your gut lining.
Note, however, that bone broth can be high in histamines, which can cause a reaction in some people. If you feel worse after consuming bone broth, histamines may be an issue for you.
When making bone broth at home, you can use chicken, beef, fish or lamb bones. Organic and grass-fed bones are best. The bones can be cooked or uncooked, but if using raw bones, it improves the flavor if you roast them in the oven for around 30 minutes first, especially for beef bones. Aim for 2 lbs, 3 oz of bones for every 16 cups of water. Get my favorite recipe below to experience the benefits of bone broth daily…
Beauty Chef Bone Broth
Makes approx. 16 cups
1 bunch spring onions (scallions), green part only, roughly chopped
2 carrots, halved crossways
2 celery sticks, halved crossways
2 Tbsp unpasteurized apple-cider vinegar
1 bunch parsley, leaves removed
10 thyme sprigs
1 rosemary stalk (optional)
8 black peppercorns
4 liters (16 cups) water
2 lbs 3 oz bones or 3 Tbsp white miso (for vegetarian broth)
Put the vegetables, apple-cider vinegar, herbs and peppercorns in a large stockpot that can hold at least 5 liters (5 quarts) water. Pour in the water and bring to the boil. Reduce to a low heat, add the bones (or miso if you’re making vegetarian broth), and simmer according to the cooking instructions on the left. Skim the surface occasionally to remove impurities and excess fat. The broth can also be prepared in a slow cooker.
Strain the broth through a sieve lined with a large coffee filter. If your broth contains a lot of fat, refrigerate overnight to allow the fat to set in a layer on the surface. The following day, scoop out the fat. At this stage, the broth will look like jelly, but once heated, it will become liquid again. Store in the refrigerator for up to 5 days or freeze in 1 cup portions for up to 3 months.