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Healthy Home Economist / Archives / Videos / Broth, Stock, and Soups / The Healthiest and Best Bone Broth (recipe plus video!)

The Healthiest and Best Bone Broth (recipe plus video!)

by Sarah Pope / Affiliate Links ✔

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Table of Contents[Hide][Show]
  • Which Bone Broth is the Healthiest?
  • Make Fish Broth with Non-Oily Fish+−
    • Most Budget-Friendly Too!
  • Best Bone Broth
  • Other Bone Broths That Are Healthy Too!
  • Can You Buy Healthy Bone Broth?+−
    • Bone Broth FAQ

best bone broth simmering in a stockpot on the stove

Have you ever wondered if all bone broth is the same or if one, in particular, is the healthiest and best bone broth of all? If so, this article should help clarify this for you!

Most people would agree with the old adage that chicken soup is good for the soul as well as for colds and flu. It’s also a great remedy for digestive problems, arthritis, pain, and recovery from all sorts of illness. (1)

When it comes to how to truly prepare healthy soup from scratch, however, the majority of folks would not have a clue where to begin.

Let’s be very clear about the dangers of store-bought tetrapak broth, canned soup or stock, and bouillon cubes. They are never healthy options even when organic. Most do not realize as these processed foods are loaded with neurotoxic MSG and artificial flavors with little to no redeeming nutritional benefit. Watch out for the packaging too, which presents its own laundry list of endocrine-disrupting toxins.

The rise of agribusiness is responsible for this decline in food quality. Since the 1950s, the trend has caused the consumer to gradually lose contact with a local butcher who would sell them a variety of bony leftovers. Our thrifty grandparents and great-grandparents used them to make nutritious stocks and soups. They are typically tossed in the trash today!

Almost all culinary traditions from around the world include meat or fish stocks. Shockingly, most American kitchens are missing a basic stockpot, considered essential equipment just two generations ago!

Dr. Francis Pottenger MD promoted the stockpot as the most important piece of equipment in the kitchen. He advocated liberal use of homemade stock because it attracts digestive juices to itself in a manner similar to raw foods. Foods that attract digestive juices are much more easily digested and assimilated by the body.

Homemade stock also contains natural gelatin which not only aids digestion but assists with the healing of many chronic intestinal disorders such as colitis, Crohn’s disease, Colitis, Irritable Bowel Syndrome, and others.

During time of frugality, homemade stock helps keep the food budget in check by allowing health to be maintained with only small amounts of meat in the diet. This is due to large amounts of two amino acids in the broth which act together as a protein sparer, allowing more efficient utilization of the complete meat proteins that are eaten once or twice a week.

Homemade stock used frequently in the diet offers protection from gastrointestinal illness, as the natural gelatin acts a neutralizer of intestinal poisons helping to relieve diarrhea and even dysentery.

Ok, enough already!  So you’re already sold on the benefits of bone broth.

Now what?

Which Bone Broth is the Healthiest?

In our modern era, time in the kitchen is limited at best.

Which stock or broth should you focus your time on given the many options available:  chicken, turkey, goose, duck, venison, beef, pork, fish, shrimp etc?

While I would argue that it is a good idea to rotate your bone broth and make them all if possible as each contains a slightly different profile of nutritional benefits, for those with thyroid problems, the winner is fish stock as it is the best bone broth of all!

Broth and soup made with fishheads are rich in iodine, thyroid-strengthening substances, and fat-soluble vitamins.

Although a fish does not have an actual thyroid gland, but rather diffuse thyroid follicles with many located in the head (notably around the eye area and the pharynx), the good news is that these follicles are very similar to mammalian thyroid tissue.

Make Fish Broth with Non-Oily Fish

Bone broth made from fish should be made with a non-oily species like snapper or rock fish. Classical cooking texts do not recommend making fish stock with oily fish like salmon. This is possibly because the smell can be overwhelming. In addition, the plentiful amounts of unsaturated fish oils become rancid during the hours-long simmering process.

If you live anywhere near the coast, you should be able to find a good fish merchant who will save the fish carcasses and heads for you if you ask. They should even be free as they are normally thrown away, but even if there’s a charge it should be minimal.

I personally feel that fish stock is one of the top five basic cooking skills to teach your children before they leave home. It’s so easy to make. In fact, it’s the fastest of all bone broths. What’s more, fish heads are cheap and easy to find in most major metropolitan areas.

Most Budget-Friendly Too!

I recently taught my teenage son how to make a super-fast bone broth from fish heads.  He couldn’t believe how easy it was.  Make it once and you won’t forget!

It’s also great for a young adult on a limited budget with limited space. Because you can make a pot in just a few hours, you can make it as needed rather than making huge batches and freezing large quantities. Just a dollar or two can make a gallon of stock in a hurry.

This compares with a pot of chicken stock which takes 24 hours to make with quality pastured chicken very expensive and sometimes hard to find.  Beef bone broth takes even longer with quality grassfed bones also a typically expensive purchase.

Below is a video I filmed on this most important and best bone broth to incorporate into your culinary routine, not just because it is the best bone broth of all, but also because it is the fastest and most inexpensive to make too!

The argument “I can’t afford Real Food” does not apply here!

Best Bone Broth

I encourage you to try making this recipe below for the most affordable, healthiest, most nutritious bone broth possible. If the thought of making fish stock is just too overwhelming, there are other ideas for making other types of bone broth that follow later in this article.

best bone broth
5 from 3 votes
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Best Bone Broth Recipe

A simple recipe for making the healthiest and best bone broth for your family.

Course Soup
Prep Time 5 minutes
Cook Time 4 hours
Total Time 4 hours 5 minutes
Author Sarah Pope

Ingredients

  • 3 quarts filtered water
  • 2 lbs fish heads and bones fish heads alone is fine
  • 1/4 cup apple cider vinegar preferably raw and organic packed in glass bottles
  • sea salt to taste

Instructions

  1. Place water and fish heads/bones in a 4 quart stockpot. 

    fish stock in a pot
  2. Stir in vinegar while bringing the water to a gentle boil.

  3. As the water first begins to boil, skim off any foam that rises to the surface. It is important to remove this foam as this is impurities and off flavors.

  4. Reduce heat to a simmer for at least 4 hours and no more than 24 hours.

  5. Cool and then strain into containers for refrigeration.

  6.  Freeze what you will not use in one week.

Recipe Video

Other Bone Broths That Are Healthy Too!

Turkey broth is a must after Thanksgiving dinner. You will get a couple gallons of some of the best-tasting bone broth you’ve ever tried with no extra cost out of pocket.

Duck broth is possibly the richest tasting bone broth. Duck is not so easy to source, but if you find a quality provider, it is worth the effort to make.

Rabbit broth is not very popular in the United States, but quite common in Europe where rabbit is more accepted as a meat source. It tastes very similar to chicken stock, but is much more affordable especially if you source pastured rabbit.

Pork broth is like rabbit broth in that it is typically very affordable to make compared with grassfed beef broth or pastured chicken broth. The issues with eating pork are not a problem when making broth from pastured pig bones or even conventional ones. It is the meat from pigs that should be prepared traditionally to avoid issues with microcirculation from eating pork that has not been either marinated, smoked, cured, or slow cooked.

Beef and chicken broth is the typical stock that most people make. It is very affordable given that many butchers will give you beef bones for free. Chicken stock is also very affordable. Just make sure you buy whole chickens and not boneless pieces like most people do.

Shrimp stock is a quick stock to make that requires only the shells from peeled shrimp that you sourced for a meal. The color is pinkish and delightfully mild. It makes a fantastic base for seafood gumbo or clam chowder.

Bonito broth is another option for stock, although it does not offer all the health benefits of bone broth. Taking only a few minutes to make using dehydrated tuna packets from an Asian food store, it is a good place to start if you don’t have the time to make bone broth, but wish to ditch commercial broth right away.

Another neat way to enjoy the health benefits of broth is to make it using bones that have been smoked. Barbecue bone broth has a slightly smoky flavor that is tantalizing and gives old standby soup recipes new life. You can use a mix of bones from different animals to make it too! For example, beef, chicken and pork bones work very well together.

Can You Buy Healthy Bone Broth?

There are now companies that are making authentic bone broth for sale. While the broth itself is fine, most are packed in plastic or aseptic tetra packs. This is problematic from my perspective as this type of packaging has the potential to leech toxins into the bone broth. This is especially true with aseptic tetra packs where the broth is boiling hot when it is poured into the plastic-lined cartons. All plastic leeches when exposed to high heat, even so-called “non-leeching” plastics.

I only buy two types of bone broth from the store. The first is packed in glass that is shelf-stable for many months. This brand of broth is a good option for traveling or college dorm rooms.

Another safe option is frozen broths (such as this vetted brand) where the liquid is cooled to room temperature before packaging in the plastic bags.

Bone Broth FAQ

5 Reasons Why Your Stock Won’t Gel
MSG in Bone Broth
Stock versus Bone Broth
How to Avoid Lead in Homemade Broth
The Perfect Simmer on Your Bone Broth

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Category: Broth, Stock, and Soups, Fish Recipes, Stock & Broth Recipes, Videos
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: Amazon #1 bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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Reader Interactions

Comments (98)

  1. Karen

    Jun 5, 2019 at 12:56 am

    Oh my, I’ve finally found a blogger who knows her stuff. I am an environmental scientist/toxicologist, and I assure your readers, you definitely know what you are promoting here. Great healthy stuff! Please keep blogging for healthy lives Sarah!

    Reply
  2. Rick

    Feb 28, 2019 at 5:23 pm

    Thanks for the recommendation. Also, Will fish bone broth have the same amount of collagen as other bone broths?

    Reply
    • Sarah Pope MGA

      Feb 28, 2019 at 5:47 pm

      I don’t know … I haven’t seen any testing on collagen levels in different bone broths.

  3. Rick

    Feb 27, 2019 at 8:24 pm

    I see that you recommend fish bone broth. Does fish bone broth have the same amount of collagen as other bone broths?
    Also, how does the taste compare to other broths,\? Seems like it would taste fishy. Do you recommend adding anything to the broth to improve or alter the taste?

    Reply
    • Sarah Pope MGA

      Feb 28, 2019 at 7:28 am

      I don’t find it fishy at all … I think it’s a matter of personal preference though. Just add some of these seasonings to make it taste better if you like. https://www.thehealthyhomeeconomist.com/season-bone-broth-perfectly/

  4. Steve

    Oct 2, 2018 at 5:44 pm

    Beef bone broth. Fantastic!

    I started a beef broth off this past weekend. I was able to get grass-fed beef leg bones (not cheap, but worth it IMHO). I think the weight of all the bones was around 5lbs or so.

    I roasted the bones at 300F for an hour or so. Got about 3/4 cup of rendered marrow fat which I plan on using for making pemmican. Next time, might let the bones roast longer, extracting more fat.

    Loaded up the stock pot with roasted bones, carrots, celery and onion and garlic, added the apple cider vinegar (my own) and let sit, then brought to a boil before simmering. Let simmer for about 48 hours then added dried oregano, thyme and sage and let simmer for another 12 hours. Pulled out the bones (and then scraped out the remaining marrow), sieved and bottled. I filled a half-gallon glass jar, a Mason quart jar, and two Mason half-pint jars. Let them sit, under a kitchen towel, until fully cooled then skimmed off about half the fat that had solidified on the surface and stoked them to the fridge…I expect it’ll all be gone before a week goes by. Added the skimmed fat to the scooped out marrow…I’ll find a use for that…maybe the pemmican.

    Reply
  5. Lorie Howard

    Aug 2, 2018 at 1:09 pm

    Sarah, as i dont have access to all grass fed pasture chicken or beef bones. Is the no hormone or additive chicken & beef you buy at a local store better than no bone broth at all?

    Reply
    • Sarah

      Aug 3, 2018 at 7:58 am

      This article is a guide to buying bone broth. https://www.thehealthyhomeeconomist.com/buy-bone-broth/

  6. Joan Fletcher

    Jan 19, 2018 at 11:08 am

    Can you use a pressure Cooker to make bone broth?

    PsI have signed up for your newsletter and free chapter from your book but have not had a confirming email. (I have also checked my Junk mailbox.

    Reply
    • Sarah

      Jan 19, 2018 at 11:21 am

      I don’t recommend a pressure cooker to make bone broth. https://www.thehealthyhomeeconomist.com/pressure-cooker-pros-and-cons/
      Just checked the free chapters from subscribing and all seems to be working. Have you checked your trash folder? Sometimes email servers can send messages with attachments there instead of the junk folder.

  7. George

    Jan 15, 2018 at 5:55 pm

    My endocrinologist and ENT both advised against anything with iodine in it since it can cause my thyroid nodules to grow. Would a fish free broth still be beneficial for my gut?

    Reply
    • Sarah

      Jan 15, 2018 at 6:13 pm

      Of course! Use another traditional bone broth. This article has a recipe for chicken and beef bone broth. https://www.thehealthyhomeeconomist.com/video-traditional-stocks-and-soups/

  8. Sandra

    Oct 3, 2017 at 5:53 pm

    How long do I cook broth in a Vitaclay pot ?

    Reply
    • Sarah

      Oct 3, 2017 at 8:18 pm

      I simmer the same length of time as in a stock pot on the stovetop.

  9. Jenna

    Jun 28, 2017 at 12:30 pm

    Do you recommend getting fish bones from any particular source?

    Reply
    • Sarah

      Jun 28, 2017 at 1:54 pm

      Yes, a local fish monger.

  10. Holly Smith

    Feb 22, 2017 at 1:10 pm

    Can you tell me please if pork bones are as healthy as beef or chicken bones for making broth?

    Reply
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