Bone broth is exactly what it sounds like: a broth made by simmering bones in water with the purpose of creating a nutrient rich, protein filled substance. Broth has been used by cultures and trained chefs for centuries but it has recently become popular (the Today Show even called it ‘trendy.’). The benefits of this powerhouse are endless, and can be especially helpful for pregnant women due to the immense amount of protein and minerals found in it. These are just a few of the reasons that bone broth is great for pregnancy and post pregnancy:
1. Joint Support:
Bone broth contains glucosamine and chondroitin – which are thought to help mitigate the effects of arthritis and joint pain. It also contains gelatin which helps to support connective tissue, and may be linked to fighting degenerative joint disease. As a pregnant woman, you are carrying extra weight so it is important to make sure you keep your body supported. These are key for helping your baby develop strong joints!
2. Healthy Skin:
A key part of what makes bone broth so beneficial is its abundance of amino acids– which are essential to building proteins. These key minerals help to develop their babies brains, bones, and bodies. Proline– an amino acid found in bone broth– helps support good skin health. Proline helps to tighten and build cell structures. A strong collagen structure heals wounds and improves the strength of skin and vein walls.
3. Nausea Relief:
Due to the simple nature and nutrient rich principles of bone broth, it is the perfect aid to nausea. Especially during the first trimester when morning sickness is especially bad, it is a great way to soothe your stomach while making sure you are getting the protein and minerals you need.
4. Relieves Cold/Flu Symptoms:
In the same way that chicken broth helps if you are sick, the nutrients from this broth help to inhibit the effects of colds, flus and upper respiratory infections. When you’re pregnant or breastfeeding, the last thing you want is for a sickness to stop you from doing what you need to do!
As a pregnant woman/nursing mother, you have many new expenses around and this is a great way to cut back on costs while still making sure you get the nutrition you need. Bone broths are very inexpensive to make, and you can use leftover bones from roasts with vegetable scraps to make your very own broth.
Recipe courtesy of Epicurious
Yield: Makes about 8 cups of broth, depending on cooking time
Active Time: 30 minutes
Total Time: 9 to 24 hours
- 4 pounds beef bones, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher)
- 2 medium unpeeled carrots, cut into 2-inch pieces
- 1 medium leek, end trimmed, cut into 2-inch pieces
- 1 medium onion, quartered
- 1 garlic head, halved crosswise
- 2 celery stalks, cut into 2-inch pieces
- 2 bay leaves
- 2 tablespoons black peppercorns
- 1 tablespoon cider vinegar
- *Special equipment: 6-quart (or larger) stockpot or a large slow cooker
- Preheat oven to 450°F. Place beef bones, carrots, leek, onion, and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes. Toss the contents of the pan and continue to roast until deeply browned, about 20 minutes more.
- Fill a large (at least 6-quart) stockpot with 12 cups of water (preferably filtered) . Add celery, bay leaves, peppercorns, and vinegar. Scrape the roasted bones and vegetables into the pot along with any juices. Add more water if necessary to cover bones and vegetables.
- Cover the pot and bring to a gentle boil. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and excess fat occasionally, for at least 8 but up to 24 hours on the stovetop. The longer you simmer it, the better your broth will be. Add more water if necessary to ensure bones and vegetables are fully submerged. Alternately, you can cook the broth in a slow cooker on low for the same amount of time.
- Remove the pot from the heat and let cool slightly. Strain broth using a fine-mesh sieve and discard bones and vegetables. Let continue to cool until barely warm, then refrigerate in smaller containers overnight. Remove solidified fat from the top of the chilled broth.
Bone broth is a great option for everyone, and it is especially helpful for pregnant women and breastfeeding mothers who need that extra source of vitamins and protein!