Thanksgiving dinner wouldn’t be complete without a perfectly roasted turkey, and chances are it’s also the star of your next meals as you try to make use of the leftovers over the next few days. If you’re tired of making the usual turkey sandwiches, then why not try a more versatile and healthful dish like this free-range turkey bone broth recipe?
This recipe combines the mouthwatering flavors of roasted turkey with the freshness of organic vegetables and herbs, resulting in a nutritious broth that can surely soothe your senses with every sip. You can even mix it with soups and stews to make them more savory and healthy.
Free-Range Turkey Bone Broth Recipe
Cook Time: 24 to 72 hours
Serving Size: 3 Quarts
- Place turkey carcass in a large pot or a crockpot, add apple cider vinegar and enough water to cover the bones.
- Let the mixture sit for one hour so the vinegar can leach the mineral out of the bones.
- Add the vegetables and bring to a boil. If there’s any scum then skim it from the top and discard.
- Reduce to a low simmer, cover and cook for 24 to 72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day).
- Check the pot or crock pot every eight hours or so and add water as needed.
- During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
- Let the broth cool and strain it.
- Add sea salt to taste and drink the broth as is, or store in the fridge for five to seven days or in the freezer for up to six months for use in soups or stews.
What Are the Amazing Health Benefits of Bone Broth?
Homemade bone broth is traditionally given to sick individuals to help them recuperate from their illness quickly, but did you know that its medicinal properties are actually backed by scientific evidence? Here are some of the health benefits that you can get by consuming this food:
The gelatin found in bone broth helps support proper digestion by protecting the mucosal lining of the stomach.
Bone broth contains valuable amino acids, such as glycine, proline and arginine, which may help fight inflammation.
Reduced joint pain
The melted cartilage in bone broth provides chondroitin sulfates, glucosamine and other compounds that may help reduce joint pain and inflammation.
Better bone health
Bone broth is a good source of calcium, magnesium, phosphorus, potassium and other trace minerals that play a vital role in bone strength, formation and density.
Healthier hair and nails
The gelatin in bone broth contains collagen,1 a type of protein that may help improve hair and nail growth.
Lower risk of infections
Bone broth provides a wide array of nutrients that may help strengthen your gut and protect your body against infection. A recent study also shows that the melted cartilage found in broth may help support the immune system.
Research shows that the gelatin in bone broth can also help maximize satiety, efficiently diminishing your appetite and helping you lose weight.2
In addition to the health benefits mentioned above, studies suggest that drinking bone broth may help you sleep better too, as its glycine content is found to have a calming effect.3 This food may also help prevent health problems caused by a leaky gut, such as allergies and autoimmune disorders.
Other Ingredients That Make This Dish Hearty and Tasty
In addition to the nourishment that you can get from the bone marrow, cartilage and gelatin found in broth, this recipe also provides other vitamins and minerals, courtesy of its wholesome ingredients, which include:
- Apple cider vinegar (ACV): ACV is rich in bioactive compounds that give it its antioxidant, antimicrobial, antibacterial, antiglycemic and anti-inflammatory properties.4 It can help regulate blood sugar levels, improve heart health, support weight loss, relieve acid reflux and alleviate skin irritations, among others.
- Celery: Rich in fiber and low in calories, celery is an ideal ingredient for people who are trying to keep their weight in check. It also helps improve the digestive process and provides a wide array of vitamins and minerals, including vitamin A, folate, potassium, manganese, calcium and magnesium.
- Carrots: This ingredient is an excellent source of vitamin A, which is useful for improving eye health. Carrots also help maintain healthy skin, heart, bones and nervous system, since it provides calcium, magnesium and phosphorus.
- Parsley: Parsley is an excellent source of vitamin K, which helps promote bone health and prevent neuronal damage. It also contains high amounts of vitamin C, vitamin A, iron and calcium.
- Onion: This ingredient contains quercetin, a powerful antioxidant that can help prevent various illnesses, such as heart disease and cancer. Its polyphenol content further improves its disease-fighting properties, since this compound helps inhibit the progression of diseases and improve gut health.
When Making Broth, Make Sure That You Use Only Bones From Free-Range Animals
Notice that this ingredient specifically calls for free-range turkey? That’s because bones from free-range, grass fed animals are far more superior in terms of nutrition than those that come from animals raised in concentrated animal feeding operations (CAFOs).
In fact, nonorganic bones tend to produce a broth that doesn’t gel, which means that it lacks the valuable nutrients that you can find in organic ones. What’s more, animals raised in CAFOs are fed an unnatural diet and given growth hormones and/or antibiotics, which diminish their overall nutritional value and may put you at risk of drug-resistant diseases.
Choosing the source of your ingredients is one of the most important parts of cooking this delicious meal. To get all the potential nutrients this dish has to offer, make sure that you’re only using bones from free-range animals. These are usually found at a local farmers market in your area.
Sources and References