I don’t know about you, but sometimes hitting my daily protein goals can feel like a never-ending struggle. After years of bodybuilding and powerlifting preps, where eating chicken meal after meal became monotonous, I knew I had to find other nourishing ways to get my protein without feeling like I was forcing down another bland plate. Protein bars packed with 20+ ingredients might work in a pinch, but they rarely leave me satisfied—and let’s face it, real, whole foods just feel better.
That’s when I discovered bone broth. Not only is it rich in protein, but it’s also packed with nutrients, incredibly satisfying, and versatile enough to be used in all kinds of meals. Plus, it’s a simple way to make sure my family and I are getting wholesome nutrition in a world filled with processed, fake foods. If you take care of your health now, it will take care of you later. That’s been my philosophy, and I’ve made it my mission to use real, whole ingredients in our kitchen, letting nothing go to waste—veggie scraps, bones, you name it.
Sean and I have turned our weekly visit to the local farmers markets into a little day date, gathering fresh produce from Ohio’s rich farmlands. We use around 20 pounds of fresh produce each week, so you can imagine how many scraps we end up with. But here’s the magic: instead of tossing those onion skins, garlic peels, and carrot tops, I save them in a gallon freezer bag. By the end of the week, that bag becomes one of the stars of my bone broth recipe.
The Secret Ingredient: Connection
One of my dear friends raises wagyu beef, and I’m lucky enough to get the best bones from her farm. These bones are the backbone (pun intended) of my broth. Every Wednesday, after our produce runs, I pull a batch of beef bones from the freezer, sprinkle them generously with Icelandic sea salt, and roast them until they’re golden and fragrant, with marrow melting and popping in the cast iron skillet. The aroma that fills the house is deep, savory, and comforting—like wrapping yourself in a cozy blanket. It’s the smell of nourishment.
The roasted bones and all that rich marrow go straight into the crockpot, along with the frozen veggie scraps, a dusting of salt, and a splash of apple cider vinegar to help draw out all the nutrients. I’ll often toss in a few extra goodies from around the kitchen—whole cloves of garlic, fresh herbs like basil or rosemary, maybe even some greens that are nearing their expiration date. That’s the beauty of bone broth—every batch is a little different, but always delicious, and it ensures that we waste nothing.
After simmering low and slow for 24 hours, our house smells like pure comfort, and the broth is ready. Once it cools, I strain it and store it in glass bottles—many of which I thrift or repurpose. The broth can last up to a week in the fridge, but to be honest, it’s usually gone before then! We sip on warm cups of it throughout the week, use it as a base for soups with our fresh veggies, or even add it to rice for an extra layer of flavor. I’ve even used it to make dog treats, which my parents' huskies absolutely love!
Now that I’ve shared the heart behind my weekly bone broth, here’s the recipe so you can make it for yourself and your family.
Simple Bone Broth Recipe
This recipe is as nourishing for the soul as it is for the body.
Ingredients:
2–3 lbs of beef femur bones (or a beef shank, but save the meat for another recipe!)
1 gallon bag of veggie scraps (collected throughout the week)
High-quality sea salt
7 cups of water
1 cup apple cider vinegar (homemade or store-bought)
Optional Add-Ins:
A few whole cloves of garlic
Fresh herbs (like basil or rosemary)
Any extra veggies or greens close to turning
Instructions:
Preheat your oven to 400°F. Place your beef bones on a cast iron skillet or cookie sheet, generously salt them, and roast for 45 minutes, or until the marrow melts and the bones turn golden. Be careful when removing from the oven—the melted marrow will be very hot.
Transfer the roasted bones and any liquid marrow into your crockpot. Add your bag of veggie scraps, another dash of salt, the water, and apple cider vinegar. If you’re feeling creative, toss in any extra garlic, herbs, or veggies you have on hand.
Cover the crockpot and cook on low for 24 hours. Trust me, the slow simmer is worth it!
After 24 hours, turn off the heat and allow the broth to cool slightly before handling. Strain the broth using a fine mesh strainer into a large bowl or measuring cup. If you’re feeling fancy, you can pull out the larger chunks of veggies and bones first.
Pour the broth into glass bottles or mason jars, leaving space at the top. Let the broth cool completely before sealing and refrigerating. When ready to use, give the bottle a shake if there’s a layer of fat on top—it’ll easily pour around it.
**Bone Broth Macros & Micros: A Nutrient Powerhouse**
Bone broth is not only comforting but also packed with essential nutrients that support your overall health. While the exact nutritional profile can vary depending on the types of bones and veggies used, here’s a general breakdown:
**Macros (per 8oz of bone broth):**
- Calories: 40–50 kcal
- Protein: 9–10 grams
- Fat: 0–1 gram
- Carbohydrates: 0–2 grams
Micronutrients:
- Collagen & Gelatin: These are key proteins that support healthy joints, skin elasticity, and gut health.
- Minerals: Bone broth is rich in calcium, magnesium, potassium, and phosphorus, which are vital for bone strength and electrolyte balance.
- Amino Acids: Including glycine, proline, and glutamine, all of which play roles in detoxification, digestion, and reducing inflammation.
- Glucosamine & Chondroitin: Naturally occurring compounds that help support joint health and mobility.
By incorporating bone broth into your diet, you're fueling your body with protein to support muscle growth and repair, while also providing critical nutrients to nourish your skin, joints, and bones.
That’s it! You’ve just made nourishing bone broth that can fuel your body, soothe your soul, and make use of every bit of goodness from your kitchen.
Now, it’s time to prop up your feet, put on your favorite fall movie, and enjoy a warm, cozy cup of homemade bone broth.
Cheers to nourishment, simplicity, and health!
With love and warmth,
Shea

Comments