Mushroom Bone Broth
Bone broth is highly nutritious food that can easily be incorporated into everyday cooking. I personally keep bone broth on hand because I eat a lot of soup and I find that using bone broth in place of regular stock adds a nourishing richness to the meal. In addition to flavor, bone broth is a good source of collagen, the most abundant protein in the body and often referred to as the “scaffolding” that holds it all together.
Among other things, collagen supports the health of the skin, nails, muscles, tendons, joints, and bones, and some people find consuming collagen to be an effective way of managing joint pain. Several of the amino acids that make up collagen are specifically nourishing to the mucosal lining of the gut tract and can be consumed to support gut health and to address certain gut imbalances, as well as to support the immune system (there are more immune cells living in the wall of your gut than there are in the rest of your body combined). Our body naturally produces collagen from the protein and other nutrients we consume, but it decreases production as we age. For this reason, collagen is often promoted as a natural “beauty product” for aging bodies, but I generally encourage it for all people, especially those with a history of gut and/or joint imbalances.
For added medicinal benefit, I always add mushrooms to my bone broth. Mushrooms are one of our most delicious and widely available superfoods. All edible and medicinal mushrooms contain polysaccharides, a constituent commonly found in other immune-supportive plants (like Echinacea) that specifically modulates immune function. Mushrooms are high in antioxidants, and many mushrooms are being studied for their cancer-fighting potential. They are rich in minerals, including copper, phosphorus, potassium and selenium. Selenium in particular – a mineral difficult to find in everyday foods – is considered anti-inflammatory, supportive to liver enzyme function, and improves the immune response. Mushrooms are rich in vitamins, including Vitamin D, and support cardiovascular health via nutrients such as potassium and vitamin C. Mushrooms are also a reliable source of plant-based iron, and the non-heme iron in mushrooms is 90% absorbable by the human body. Furthermore, edible and medicinal mushrooms are considered adaptogenic, which means that over time they enhance the body’s capacity to manage stress via a direct action on the hypothalamic-pituitary-adrenal axis.
Bone broth is a wonderful way to incorporate other herbs into your diet. At the bottom of this recipe, I include a list of herbs you may consider adding to your broth.
Please note: you may want to talk to your doctor before using herbs if you’re pregnant, nursing, on medication, or have a health condition (and all herbs have the potential for adverse reactions– stop use and consult a health professional if something gets worse). The the information provided on this website is for educational purposes only and is not a substitute for a face-to-face consultation with a doctor. And if you’re sick, be sure to get the support you need!
Servings: makes about 4 quarts of stock
Ingredients:
The bones and carcass from a roasted chicken (or the equivalent in beef bones), ideally from an organic, pasture-raised animal.
4 quarts water
2 tbsp. apple cider vinegar
1 onion, chopped
4-6 carrots, chopped
4-6 celery stalks, chopped
6-8 cloves garlic, diced
2-4 cups edible mushroom of your choice, chopped (button, cremini, shiitake, oyster, maitake, etc.)
½ - 1 tablespoon sea salt or pink Himalayan salt
Any other culinary or medicinal herbs of your choice.
Optional ingredients: 1 whole lemon or orange, 1 yam or sweet potato, 1-2 leeks, other vegetables of your choice, chopped
Directions:
Combine the bones, water, and apple cider vinegar in a large crockpot. Cover and let sit for 20-30 minutes. If you are using raw bones (not from previously cooked meat), roast the bones in a roasting pan at 350° for 30 minutes prior to adding to the water.
After 30 minutes, turn the crockpot on medium/high. Once it has reached a simmer, add the salt.
Simmer anywhere from 6-24 hours, adding more water if necessary. (I typically cook mine for at least 24 hours.)
Add the rest of vegetables, mushrooms, and herbs during the last 2 hours of cooking. You can add them right at the beginning if that’s easier, but it will make the broth a bit more bitter.
After desired time, cool slightly and strain the broth using a fine metal strainer. I cook mine until I can easily crush the bones between two fingers. Keep in mind that the longer you cook it, the more bitter it will become.
Store in the fridge or freeze for later use. It should last in the fridge for about a week. Drink the broth on it’s own, or use as the base for soups and stews.
Rosemary, Sage, Thyme, Oregano, Marjoram and other Mints:
When I make bone broth, I typically add about 1 cup of fresh aromatic herbs in the mint family. If I don’t have access to fresh herbs, I’ll add about 1 tablespoon of each dried herb. In addition to flavor, these common culinary herbs share an array of medicinal properties:
They are antimicrobial, antifungal, antioxidant, and anti-inflammatory (and prolong spoilage).
They’re warming and stimulate circulation to the extremities.
Aromatic herbs are considered carminative, which means they support digestion and nutrient absorption.
Many plants in the mint family are also supportive to liver function, and most are slightly relaxing to the nervous system.
The oils that make certain plants so aromatic often have a specific affinity for the lungs and can be helpful in the prevention of respiratory illness. Many of these plants are used therapeutically to thin and expel mucus from the respiratory tract. They are also used to relieve symptoms associated with seasonal allergies.
On Garlic:
Garlic, a popular superfood and herb, has a whole range of medicinal benefits that are most potent when consumed raw (but be careful, it can burn the skin or cause digestive upset). It is considered antimicrobial, antifungal, antioxidant, antispasmodic, carminative (supports digestion and absorption), and expectorant. The benefits of garlic have been studied for several decades now, and its cardiovascular effects are well documented. Garlic is traditionally used to prevent blood clots and reduce harmful cholesterol, lowers blood pressure and reduce the risk of stroke. Garlic up-regulates the production of white blood cells which, when combined with it’s strongly antimicrobial volatile oils (think garlic breath), supports immune function. It’s incredibly warming and stimulating and has an affinity for the lower bronchials and stomach. Consuming garlic may support the respiratory tract to thin and expel stuck mucus, especially when eaten raw. Furthermore, the sulphur in garlic supports phases I and II of liver detox. It’s considered an alterative herb, a class of herbs that normalize metabolism by supporting nutrition or improving the body’s natural mechanisms of detoxification. Because it’s so hot, it can cause gastrointestinal discomfort in some people. It’s best to eat raw garlic to the extent that you can comfortably do so, pair it with other foods, or stick to cooked garlic altogether.
Other herbs to consider:
Astragalus is a seasonal favorite amongst herbalists because of the way it gently boosts the immune system. That said, Astragalus is best used preventatively– avoid using it when you’re acutely sick.
Burdock root, a traditional food in some cultures, supports the body’s innate detox processes via the liver and lymph. It also supports the skin and is a good source of inulin (a prebiotic).
Calendula flowers are high in beta-carotene, supportive to the lymphatic system, healing to the digestive tract, and gently toning to the liver and reproductive system.
Ginger is popular anti-inflammatory herb commonly used to manage pain. It has been shown to be as effective as NSAIDs in the reduction of minor pain. It is also supportive to liver function, and is commonly used to relieve nausea and upset stomachs. It stimulates digestion, and is used by herbalists to relieve menstrual pain and regulate menstruation.
Hawthorne berries are not only high in antioxidants, but are traditionally used to relax the nervous system and regulate the cardiovascular system.
Marshmallow root soothes and lubricates the digestive tract and other mucus membranes, and helps the body to stay hydrated during the dry months of the year.
Nettle leaf is high in protein, calcium, iron, magnesium, beta-carotene, and vitamins A, C, D and B, is a gentle diuretic and supports kidney function. Nettle leaf is toning to the uterus and is traditionally used to regulate menstruation. Due to its anti-inflammatory properties and affinity for the upper respiratory system, it is commonly taken to relieve symptoms associated with seasonal allergies.
Rosehips are high in vitamin C.
Turmeric is a popular herb commonly used to reduce inflammation and manage pain. Regularly consuming turmeric may have pain-relieving effects similar to NSAIDs, but without the same side effects. It is considered antiviral, supportive to liver detox processes, and supportive to digestion. It is used by herbalists to reduce inflammation, relieve common digestive and menstrual complaints, and to ward off cold and flu. It is warm and drying, cozy on a warm winter morning or night. But if you already run warm and dry, you may want to limit your intake of this herb. Note that you always want to include at least a pinch of black pepper when cooking with turmeric–the black pepper is what activates the main medicinal constituent in turmeric, curcumin.