The Benefits of Bone Broth

Over the past two weeks, I’ve been sick…Like REALLY sick.

But here I am today, partly in thanks to a simple, cheap health health hack, and all it takes is patience.


Started as a sore throat, then add a cough, to phlegmy cough, to wanting to DIE!!! About a week in, we of course had company, which a can’t deny no matter how sick I am, because I love them, but obviously kept my distance. We had A whole roasted chicken, and Smoked Ribs for dinner, which meant, LOTS OF BONES! LOL

Of course, in typical Jeff fashion, he just wants everything clean, like NOW, but his brother pretty much MADE him get out the stock pot and recycle those flavor filled bones.

Next thing you know, with beer in hand, they’re digging through the spice cabinet, smelling all the spices, figuring out what would add the best flavor. This is after the salt,pepper, onion and fresh ginger. Kinda cute to watch actually. ♥

Anyway, the point of this blog/article, is to share:

  1. How DELICIOUS bone broth can be
  2. How many amazing benefits it has for you health
  3. How much better it made me feel and I should have thought of it sooner
  4. My reminder to myself, to start adding it more frequently to my diet!

So what is it?


Bone broth is made using the bones and cartilage from meat, often chicken or beef.

The bones and cartilage are simmered on a stovetop or crockpot, resulting in a liquid broth that can be used for soups, added to other meals or just sipped warm from a coffee cup (my favorite way)

Bones are actually densely loaded with a variety of minerals, as well as gelatin and collagen, which is why bone broth can have many health benefits.

Bone broth is actually loaded with minerals, as well as some vitamins. Bone broth contains a very high amount of magnesium. It is also a good source of iron, selenium, copper, phosphorous, potassium, sodium, vitamin C, and vitamin B6.

Bone broth also contains several amino acids that our bodies do not produce them when we are under stress, meaning that we need to get these amino acids through our food. Bone broth contains four amino acids—arginine, glycine, glutamine and proline—that are needed for immune function, gut function, cognitive ability, and body detox.

So what is bone broth good for?

1. Heal Leaky Gut
For people with leaky gut and other digestive disorders, drinking one cup of bone broth each day can actually help completely treat their condition in some cases. The gelatin in bone broth is effective at repairing holes in your gut that lead to diarrhea, food intolerances, constipation, and bloating.

2. Boost Immune Function
Bone broth can help prevent a wide range of health problems, by improving immune function. This is due to its dense concentration of minerals, amino acids, and other nutrients.

3. Fight off Colds and Viruses
There’s a reason you have chicken soup when you’re sick. Studies have found that bone broth is effective in reducing the symptoms of the common cold. Bone broth helps clear your sinuses and respiratory passages. It also provides you with easy-to-digest nutrition. (Maybe this is why, once the broth was made, I went from wanting to DIE for a week and a half, to feeling 60% better within a couple of days 😉

4. Eliminate Joint Pain
For years, people have used glucosamine supplements to ease joint pain. Bone broth contains glucosamine, which means that it can also be effective in reducing joint pain. Bone broth can also help strengthen bone and prevent osteoporosis.

5. Improve Sleep
Bone broth contains glycine, which has many health benefits. In fact, studies have found that glycine can improve sleep quality, as well as improve memory. Taking bone broth can allow for more refreshing sleep and better cognitive function.

6. Look Young
Bone broth is loaded with collagen, which provides many bone broth skin benefits. Collagen is essential for skin health and keeps us looking young. Many skin products use collagen, but drinking bone broth can give you an added effect, helping your skin look firm, radiant, and young.

7. Hydrate Your Body
Since it’s loaded with minerals and electrolytes, bone broth can actually hydrate your body better than water. Since dehydration is common for women who are pregnant, there are a lot of bone broth benefits for pregnancy. Bone broth can also help athletes rehydrate their bodies.

How to Make Bone Broth and Bone Stock


Not only is bone broth good for you, but it’s also very easy to make, Time consuming, but easy, lol.  You can make bone broth with meat bones, water. For added flavor, add in seasoning/spices, salt/pepper, fresh ginger, onion, etc, whatever you like the taste of.

Best time to do it? Obviously after you cook a turkey, whole chicken, or meat with bones!

To make your bone broth, place meat bones into a Crock-Pot or a slow cooker, then fill it up with water.

TIP: Before cooking, add two tablespoons of apple cider vinegar. This helps draw out nutrients from the bone during the cooking process.

When you start cooking your bone broth, bring it to a boil, and then reduce it to a simmer. It should simmer on low heat for at least six hours, but you can cook bone broth for 24 hours (for chicken) to 48 hours (for beef).

When you are done cooking the bone broth, there will likely be a layer of fat on top. It’s best if you leave the fat there until you are ready to use the bone broth, as the fat preserves the broth.

That’s about it! Pure deliciousness, that’s time consuming, but easy, and SO worth it!

Today I’m feeling like a million bucks, FULL of energy and healthy, and I can’t help but wish we hadn’t had our visitors a week earlier, lol

Until Next time,




So this is what Iowa Girl Eats Recipe looked like-(which I found while browsing Pinterest) and below, you will find the recipe that I adapted mine from. There were some changes, as Sweet Chili Sauce has WAY too much sugar for my liking!
Also, I had to make a lot more coconut sauce. Apparently MY understanding of a medium head of cauliflower, is MUCH larger than a professional’s. HAHA, There would have been no taste at all if I didn’t use the whole can instead of 1/2 cup! LOL
You will see below as well, that my food photography skills need A LOT of work! It just doesn’t have the same impact as Iowa girl’s!
What I can vouch for is the taste! YUM YUM YUM…if you are looking for a low carb, high protein meal this recipe should come with you to the grocery store this week! AH-MAZ-ING, and who doesn’t want the unlimited nutrients of Asparagus and stinky pee! The perfect accompaniment for extra color!
Jeff the Chef approved, but I think that maybe he just really appreciates ANY TIME I’m willing to do some cooking so he can relax and not have to think up something fancy. I still don’t think he’s figured out that I could eat the most bland food every single day and still be happy. I just love ALL FOOD!…well actually, that IS what I did before I met him, haha.


                                            MY UGLIER VERSION but OH SO GOOD


You can find THE Iowa Girl Eats Recipe at the link above, or you can try my more Keto Friendly Low Sugar Version below (still not perfect keto cause I used fake dressing for the sweet and tangy flavor and WAY fewer calories….then you get to eat more!)
It’s all about volume for me! This recipe is perfect if you are the type who loves to go WAY OVER on portion size, but without the guilt!
It’s time to be 100% satisfied and feeling full, without the guilt 🙂
Steph’s Version of Sweet Chili and Coconut Lime Chicken and Cauliflower Rice


  • 1 Can of unsweetened light coconut milk, divided

  • 1/2 cup of Light Catalina Style Dressing (I used one with extra herbs)

  • 1 lime

  • salt and pepper

  • 2-3 Tablespoons of Sriracha or another Hot Sauce

  • 1-1/2lbs chicken breasts

  • 1 Large head cauliflower, grated

  • 1 Medium Onion, Chopped

  • 2-3 Cloves of Garlic, Chopped

  • 1-1/2 Tablespoons coconut oil

  • 1/4 cup fresh cilantro, chopped


For the Cauliflower Rice-Use a food processor, blender, cheese grater, or buy it already riced from the store!

  1. Combine 1/2 cup coconut milk, Sweet Dressing, Sriracha or Hot Sauce and the juice of 1/2 lime in a large Ziplock bag. Add salt and pepper then squish to combine. Add chicken breasts then marinate for 30 minutes – 1 hour in the refrigerator.
  2. Bake or Grill chicken breasts for 4-5 minutes on the first side, then 3-4 minutes on the second side, depending on how big they are and how well done you like them. Remove to a plate to rest for 5 minutes.
  3. Meanwhile, heat coconut oil in a very large skillet over medium/medium-high heat (6 out of 10.) Add Onion and Garlic, and Cook a couple of minutes, Add cauliflower, season liberally with salt and pepper, and then saute until tender, 5-7 minutes. Squeeze in juice from remaining lime half then add the rest of the can of Light Coconut Milk.. depending on how coconutty you want it. ( I think you’ll want it all) Add cilantro then stir to combine. Taste then add salt and pepper if necessary. Scoop onto plates then top with chicken.
  4. I baked one Bunch of Asparagus on a Baking sheet at the same time I was baking the chicken. All it has is a light drizzle of good quality olive oil, salt and pepper
Let me know what you think if you make it! It’s a keeper for me, and trust me, you won’t miss the rice!