Calcium Through Bone Broths
Today, Sara Cabot of Little Lettice shares tips and recipes to bump up calcium intake for the whole family:
“Many children are lactose intolerant and therefore cannot get calcium from milk products. Apart from calcium supplements recommended by your pediatrician, bone broths (aka. stock) are a good way to get calcium – be it beef, lamb, or chicken broth. Broth is a nutritious base for hot or cold soups, or braised meat or vegetable dishes that require liquid be added to them. It also gives dishes a deeper flavor than simply adding water.
A few broth-making pointers
What kind of bones?
Beef broth is very nutritious, but since most of us eat steak or derivatives thereof, we have to buy the bones from the butcher. The best lamb bone is the leg (after eating the roast meat).
Chicken is probably the most eaten meat off the bone as many of us enjoy whole roast chicken. Making broth is a good way of using up the carcass, along with old veggies you may have lying around.
Chicken Broth
Place all ingredients in large stockpot over medium heat. Bring to boil, reduce heat, and partially cover. Simmer for 6-8 hours skimming top frequently. Strain liquid and refrigerate overnight. Remove layer of fat from surface and refrigerate or freeze until ready to use.
Beef Broth
Place all ingredients in large stockpot over medium heat. Bring to boil, reduce heat, and partially cover. Simmer for 4 hours skimming top frequently. Strain liquid and refrigerate overnight. Remove layer of fat from surface and refrigerate or freeze until ready to use.”
Image credit: Mikasa Antique White Soup Tureen
Comments
These are tremendously helpful recipes for adding an additional source of calcium to one's diet (and even more useful for those who are lactose intolerant!)
I recently read an article that talked about how different foods can help with exercise performance and recovery and these broths seem like they could be especially good for those with active lifestyles: The broths have good calcium, protien, and even have veggies!! A perfect food for active women!!
Posted by: Fiona Fit | July 7, 2009 10:07 AM | Reply to this comment
This is a great post! I have a daughter who is allergic to dairy (not lactose intollerant) so I am always looking for ways to get calcium in her. I never thought of stocks. Thank
Posted by: amy | July 7, 2009 4:46 PM | Reply to this comment
Finding new recipes for kids with food intolerance or allergies is always a relief for a mom.
But I am confused, I thought there was only 2mg of calcium in a cup of beef broth, cubed in water? From what I understood it was the vegetables that raised the calcium level? Like chard or spinach.
Posted by: Tara | July 8, 2009 3:42 PM | Reply to this comment
Hi Tara, if you mean bouillon or stock cubes, then these are made up of compressed toxins and MSG which are degenerative. Real, homemade broth made from chicken or beef bones does indeed contain calcium, as well as other minerals, and is protective. Please read www.westonaprice.org/foodfeatures/broth.html for more information about the health benefits of broth and how to make it.
Furthermore, I have read of other studies have been done which show that the gelatin produced when you make stock is beneficial to bone health.
Do bear in mind that stocks are not meant to stand alone nutritionally, but are always meant as a basis for soups, stews and sauces.
All best
Sara
Posted by: Sara Cabot - Little Lettice | July 8, 2009 8:39 PM | Reply to this comment