Gut health is built through everyday habits, not one miracle ingredient. A mug of homemade bone broth can be a warm, savoury part of that routine. It’s an easy way to enjoy a homemade meal base made with whole-food ingredients, without stock cubes, flavour enhancers or added preservatives.
Bone broth contains compounds released during cooking, including gelatin from connective tissue. The amount varies with the bones and cooking method. Enjoy it as a nourishing food, not a treatment for the gut lining or a guaranteed source of significant minerals or immune support.
Natural homemade beef bone broth
Ingredients
- 1–2 kg beef marrow, knuckle or soup bones
- 2 tablespoons apple cider vinegar
- 1 onion, quartered
- 2 carrots, chopped
- 2 celery stalks, optional
- 3–4 garlic cloves
- 1–2 bay leaves
- Whole peppercorns
- Fresh parsley or thyme, optional
- Enough water to cover
- Salt to taste, added at the end
Method
- Roast for flavour, if you like. Roast the bones at 200°C for 30–40 minutes, until browned.
- Start the broth. Place the bones in a large pot or slow cooker. Add the vinegar and cover with water. You can let them sit for 20–30 minutes before heating, though this step is optional and is not a proven way to make the broth mineral-rich.
- Add the vegetables and seasonings. Add the onion, carrots, celery, garlic, bay leaves, peppercorns and herbs.
- Cook gently. Bring to a boil, then reduce to a gentle simmer. Skim off foam as it appears in the first hour. Cook beef bones for about 24 hours, or longer if practical, topping up with water as needed. Do not leave a stovetop pot cooking unattended.
- Finish. Strain through a fine sieve and add salt to taste.
Cooling and storage
Divide the broth into shallow containers so it cools quickly, then refrigerate promptly. Use refrigerated broth within 3–4 days, or freeze in portions for up to 3 months for best quality. Once chilled, you can keep or lift off the layer of fat.
Make it part of your routine
Sip it warm, use it to cook grains, or make it the base of a vegetable soup. Regular use can be a satisfying part of a varied eating pattern, alongside fibre-rich plants and other foods that support digestive health. The beauty of making it yourself is knowing what went into the pot: whole foods, water and time.