Bone Broth for The Fall
As we step into Fall 2024, we find ourselves reflecting on the importance of health and community, especially as the days grow shorter and the cooler weather sets in. These reflections remind us of two timeless truths:
Health is paramount, and we often don't appreciate it fully until we face challenges.
Community has the power to unite or divide. We are creatures of connection, and when we stay united, our mental and physical well-being thrives.
In our family. stories are passed down through generations, I’ve heard many tales from our family history—stories that speak to the value of family, community, and health, especially on the ranch. One story in particular stands out, one that offers both a literal and symbolic glue that has helped bind our community together for generations. That glue is bone broth.
For generations, bone broth has been a health staple, even when families had little else to rely on. During the plantation days here on Kaua’i, families might only have one beef femur to make broth. But rather than keep it to themselves, they’d share it with their neighbors. Each family would boil the same bone to create their own nourishing broth, passing the nutrients and goodwill from one household to the next. They understood that this simple food was more than just a meal—it was a gift that made everyone stronger, physically and as a community.
Today, we know much more about the numerous benefits of bone broth, from its ability to boost immunity to its beauty-enhancing properties. But one thing remains unchanged: sharing with the community is still as important as ever. Whether you're making bone broth for your family or sharing it with your neighbors, it’s a reminder of the strength we find in connection.
Fall 2024 Bone Broth Recipe
If you’re ready to make your own nourishing bone broth this Fall, here’s my favorite recipe—a tradition passed down to me by my friend Sue. It’s simple, flavorful, and perfect for the season.
Ingredients:
100% Grass-Fed Beef Bones (available here)
Olive Oil
Montreal Steak Seasoning
1/4 cup Vinegar (helps extract minerals from the bones)
Vegetables and spices of your choice: Carrots, Onions, Celery, Garlic, Turmeric, Ginger, Cilantro, Cinnamon Sticks, Bay Leaf, Rosemary, Chinese Five Spice
Instructions:
Roast the bones: Start by roasting the bones with olive oil, salt, and Montreal Steak Seasoning for 15 minutes on each side. This gives the broth great flavor and a rich color.
Simmer the broth: Place the roasted bones in a Crock Pot, Instant Pot, or large stockpot. Add enough water to cover the bones, then stir in the vinegar. Let the broth simmer for 24 hours to extract as many nutrients as possible.
Add vegetables and spices: After the first 24 hours, add your choice of vegetables and spices (like garlic, onions, ginger, turmeric, and herbs). Continue to simmer for another 24 hours to deepen the flavor.
Strain and store: Once your broth is ready, strain it into storage containers. You can store it in the fridge for up to a week or freeze it for longer storage.
Pro Tip: I like to keep a few bottles of bone broth in the fridge to drink first thing in the morning instead of coffee. It's a cozy and nourishing start to my day.
8 Reasons to Make Beef Bone Broth Part of Your Fall 2024 Lifestyle
As the seasons change, now is the perfect time to embrace the health benefits of bone broth. Here are eight reasons why you should consider incorporating beef bone broth into your daily routine:
1. Packed with Vitamins and Minerals
Beef Bone Broth is rich in minerals like calcium, magnesium, and phosphorus that support bone health. It also contains essential nutrients like amino acids and fatty acids, many of which we don’t get enough of in our modern diets. The variety of bones used—such as knuckle bones, marrow, and neck bones—adds layers of nutrients that contribute to overall health.
2. Beauty Benefits
Bone broth is full of collagen, a protein that supports healthy skin, hair, and nails. Collagen production starts to decline in our 20s, but consuming bone broth helps replenish it. The glycosaminoglycans found in broth can improve skin elasticity, hydrate skin, and protect against the signs of aging—perfect for when the cooler weather dries your skin.
3. Supports Digestive Health
Fall is the season when we often indulge in heavier, richer foods, making digestive health even more important. Bone broth’s gelatin content helps soothe and repair the digestive tract, promoting a healthy gut. The amino acid glutamine is particularly beneficial for maintaining the intestinal lining, preventing conditions like leaky gut, and supporting digestion overall.
4. Reduces Inflammation
Chronic inflammation is linked to many health issues, but the amino acids in bone broth—such as glycine and arginine—have anti-inflammatory effects that help protect your body from disease. This is especially important as we head into the colder months when we tend to feel more aches and pains.
5. Joint Health
The collagen, glucosamine, and chondroitin found in bone broth support healthy joints and help reduce pain from conditions like osteoarthritis. This is a great way to keep your joints limber as you prepare for seasonal activities like hiking, surfing, or just enjoying walks through Kaua’i’s beautiful landscapes.
6. Weight-Loss Friendly
Bone broth is low in calories but high in protein and gelatin, which can help promote feelings of fullness and reduce calorie intake. If you're looking to maintain a healthy weight this Fall, bone broth can support your weight-loss goals while also nourishing your body.
7. Improves Sleep and Brain Function
Fall is the perfect time to adjust your routine and focus on rest. Glycine found in bone broth has been shown to improve sleep quality, helping you fall asleep faster and stay asleep longer. It also helps with mental clarity, memory, and focus, which is especially important as we prepare for the end-of-year hustle.
8. Versatile and Nourishing
Bone broth is incredibly versatile. Use it as a base for soups, stews, sauces, gravies, or simply enjoy it as a warm, comforting drink. You can even replace your morning coffee with a nourishing cup of bone broth for a natural boost of energy.
