Slow Cooker Beef Bone Broth Recipe (+ Bone Broth Benefits and Facts!)

Have you heard the hype about beef bone broth?  Find out all the facts about potential benefits, and grab an easy slow cooker bone broth recipe in this post!

Disclosure:  This post is sponsored by the Northeast Beef Promotion Initiative, a contractor to the beef checkoff.  As always, all opinions are my own.

Embracing All Parts of Food

With Earth Day coming up soon, I thought it was a perfect time to talk about food sustainability and food waste.  According to the USDA, these days we waste around 30% of our food at the consumer level – think produce that you forgot about in the crisper drawer or leftovers you forgot to eat.

And this doesn’t even take into account the parts we toss that could continue to use.  We often throw away parts of food that we’re not familiar with, simply because we don’t know what meals can be made with them.

For example:

• Carrot tops can be made into a delicious pesto.
• Beet greens can be sautéed into a tasty side dish.
• Broccoli stems can be sliced with a mandolin, then bake into veggie “chips.”
• The liquid from a can of beans can be used as an egg replacer in baked goods, like these chocolate cherry brownies.
• And of course, beef bones and vegetable scraps can be used to make a flavorful beef bone broth!

The last option is a great way to really stretch your meat and make the most of every dollar – and I’m going to break down everything you need to know about making your own bone broth.

How to make beef bone broth

This recipe is pretty much as simple as it gets:

• Roast bones and veggies for a little less than an hour.
• Place in a slow cooker with water and a smidge of apple cider vinegar (it helps draw out nutrients in the bones).
• Let simmer for 18-24 hours.

That’s it!  When it’s all done, you’ll have tasty broth to sip as-is, or to use in a recipe that calls for broth.  For example, I love using this bone broth to make a one-pot beef stroganoff, where I combine ground beef and noodles with a creamy sauce from broth and plain Greek yogurt.

Tips for making homemade bone broth:

• Roasting seems like a bit of a pain before tossing everything in the slow cooker, but it really helps bring out the deep, rich flavor in the bones – along with the subtle sweetness that the vegetables will add to the stock. That said, it’s not a necessity. You can skip it and still end up with pretty good broth; it just won’t have quite as much flavor.

• When it’s ready, don’t put all the bone broth in a giant bowl or storage dish and toss it in the fridge. When food is cooled in large quantities, it often stays in the bacteria “danger zone” for too long, which puts you at risk for foodborne illness (yes, this is the RD in me getting nerdy about food safety).  Instead, separate the broth into several smaller mason jars or storage containers so that it all cools down in a safe time frame.
• Once the bone broth cools down in the fridge, you’ll notice a layer of fat that accumulates on top. Just skim the fat off the top and discard it.
• If you’re nervous about leaving your slow cooker on overnight, you can start the bone broth first thing in the morning when you wake up, and finish it up a little before you go to bed. This will give it plenty of time to develop flavor!
• If you decide to make this on the stovetop, please don’t leave it unattended. While a slow cooker is designed to cook at a very low temperature in an enclosed environment – and as such, can be left unattended – a stovetop is not designed that way.  If you make it on the stove, just be sure you’re home the whole time and monitoring it consistently.

What type of beef bones should you use for bone broth?

Ideally, you’ll want a mixture of bones that are more joint-focused and some that have a little meat on ‘em.  This will help give the best mixture of nutrients (including collagen) and taste.

For example, bones like knuckles have a little more collagen in them.  Bones like oxtail have a bit more meat and flavor to them.

But really, you can make beef bone broth with any types of beef bones.

I made this bone broth with a mixture of marrow bones and beef shank that still had some meat on it.

Where to buy bones for bone broth?

You might be surprised at how easy it is to find beef bones!  Here are a few ways to find them:

• Grocery store: Around here, most local grocery stores have extra beef bones packaged up for sale, and they’re super inexpensive.
• Local farms: We have a local farm up the road that sells beef, and you can also buy the bones too.  Check out the farms near you!
• Saving leftovers: Or, think about buying larger cuts of meat that include the bone, and eating those meats for meals. Then just set aside the bones in the freezer until you have enough to make bone broth.
• Ask your butcher: Some butchers sell bones, and others may be willing to give ‘em to you for free so that you can take them off their hands.
• Order online: Lastly, you can order beef bones directly through some websites online.  This is helpful if you’re looking for very specific types of bones (for example, if you only wanted grass-fed and finished bones).

Potential benefits of bone broth consumption

Not only is making bone broth good from a food waste standpoint, but it can also be a nutritious addition to your diet!

I’m going to highlight some potential benefits here – but keep in mind that very little research has looked at bone broth directly (with the exception of just a couple studies I’ll mention in this post).  However, there has been considerable research on several of the components in bone broth.

1. Contains protein

By cooking down the bones for an extended period of time, the collagen is able to break down and protein is introduced into the stock.  This cooked form of collagen is called gelatin, which is why you sometimes notice homemade bone broth tends to be a bit thicker than regular broth you buy at the store.

Interestingly, research has found that homemade bone broths are higher in a variety of amino acids compared to commercially purchased bone broth, possibly due to more collagen breaking down over lengthier cooking times.

The amount of protein depends on several factors (for example, how long the bones are cooked and what type are used), but most homemade or commercial varieties will have around 5-10 grams of protein per cup.  Not bad for a cozy little snack or start to your meal!

2. Weight management

Eating soup regularly – including bone broth – may help control body weight.  For example, a 2014 study found that soup consumers tend to have a lower body weight and lower waist circumference compared to those who don’t eat soup. 

Similarly, a 2007 study found that eating soup before a meal helped reduce the total calorie intake of the meal by about 20%, compared to when no soup was eaten.

Because bone broth contains both satiating protein and a high fluid volume, it can help fill you up for fewer calories.

3. Mindful eating

These days, we’re all in such a rush – eating food on-the-go, running out the door to get to our next commitment.  The beauty of bone broth (or any soup for that matter) is that it helps you to slow down.  You can’t really chug down soup, so you’re “forced” to sip and savor.

4. Better sleep?

Collagen is rich in the amino acid called glycine.  Though it’s a non-essential amino acid, several studies have shown some benefits to ingestion of glycine as it relates to sleep. 

For example, a 2012 study found that supplemental glycine helped reduce the fatigue associated with occasional sleep restriction. (Similarly, a 2014 study supported sleep promoting effects though in rats rather than humans.)

The research on humans generally uses supplemental glycine of about 3 grams.  It’s hard to know exactly how much glycine is in bone broth, due to differences in what’s added (i.e. vegetables, acids), whether the bones are roasted, how long they simmer for, etc.

Research does show that homemade broths are often higher in glycine than commercial store-bought broths.

They still may not be at the same level of the glycine in the sleep research, but could it help?  Perhaps, we’re just not sure yet!  I do know one thing, though – on a cozy night, a warm cup of bone broth definitely helps me to relax. 🙂

5. Musculoskeletal benefits for athletes?

Again, this has not been researched in bone broth itself, but several studies have looked at collagen/gelatin supplementation and found potential benefits.

A review article on nutrition strategies for athletes suggested that collagen/gelatin around the range of 10-15 grams (along with Vitamin C) may benefit connective tissue in athletes.

Similarly, a 2018 IOC Consensus Statement included the following information about gelatin/collagen:

“Gelatin and collagen supplements appear to be low risk. Few data available, but increased collagen production and decreased pain seem possible. Functional benefits, recovery from injury, and effects in elite athletes are not known.”

In another interesting piece of research, a 2019 study looked at collagen supplements before and after strenuous exercise, and found that the collagen group trended towards less muscle soreness (though not statistically significant) and did have statistically better recovery from a certain type of jump.

While we don’t know the exact nutritional composition of all bone broth, an analysis of one commercial variety suggests it contains 10 grams of collagen per cup of beef bone broth.  This is in line with the supplemental amount used in several studies.  That said, without research on the food-based source itself, we can’t be conclusive about the benefits – but it’s certainly plausible to think some would extend to bone broth as well.

6. Rehydrate after a workout

For the most part, rehydrating is fairly easy after a long run.  Sports drinks or chocolate milk are pretty easy to come by.

But picture this – one of my half marathons was done on a cold, rainy, 40-degree day.  After finishing that, I didn’t want to down anything cold.  I was already freezing!

Know what the race served afterwards?  Soup.  And it was the best thing ever.  Warm, salty broth is easy to get down after a chilly workout and is full of fluid to help rehydrate you.

Of course, not all the benefits mentioned in the media are accurate…

You’ll frequently see people mention that bone broth is a great source of minerals, like calcium.  While bone broth can contribute some minerals to the diet, it’s typically not in large amounts. 

Research on bone broth minerals shows levels of calcium are usually less than 5% of your recommended daily intake.  Adding apple cider vinegar – an acid – does help increase the amount of minerals (like calcium) that are extracted from the bone into the broth, though likely not in any clinically significant way.

One interesting thing to note – levels of iron can get up to as high as 16% if meaty pieces are included in the recipe.  Adding a few bones that have some meat on them – like oxtail or beef shank – can also increase the zinc content of the broth too.

What about lead in bone broth?  Should I be concerned?

There was one study that came out in 2013 which sent people into a nervous frenzy regarding lead in bone broth.  If you heard about this and got worried, let’s break it down a bit: 

Lead is a toxin for humans which can cause detrimental effects, and is especially worrisome in young children with developing brains.  The AAP maintains that there’s no established safe blood level of lead in children.

Because of past use of lead in paint, pipes, gasoline, etc – there is currently unfortunately always some exposure to lead taking place.

Most lead exposure comes from things like leaded paint in old homes or imported consumer products.  Sometimes, lead is found in smaller amounts in food that’s grown or raised on lead-contaminated land.

In animals (similar to humans) lead is stored in bones.  When we make bone broth, there is the theoretical chance that very small amounts of lead could leech from the bones into the broth.

The research

Which brings us back to that 2013 study on lead in bone broth.  This particular study was done using chickens, not beef, and found the following lead levels in their research:

• Water used to make broth – 0.89 micrograms/L
• Broth made with bones – 7.01 micrograms/L
• Broth made with skin and cartilage – 9.5 micrograms/L

These look scary. But it’s important to note that all of these levels are lower than the EPA guidelines for drinking water at 15 parts per billion, and the FDA limits on juice of 50 parts per billion.  And this is only one extremely small study.

There’s only been a few other pieces written on this since.

After that study was released in 2013, the Weston Price Foundation conducted an analysis on grass-fed beef bone broth from California.  This was not a peer-reviewed study, but results were published on their website, and no lead was detected in those samples. 

A more recent 2017 study looked at several commercial varieties of bone broth, and in this case specifically looked at a beef-based broth in one of their tests.  For the beef bone broth they found a mean lead level of 1.6 micrograms per 500-gram serving.

Several commercial bone broth varieties currently on the market have stated they do private testing for lead, with no detectable levels.

To me (and the authors of the 2017 study) these amounts represent very minimal risk for adults – similar to drinking tap water.  I personally don’t see any issue in having a mug of bone broth a few times a week, or using my homemade bone broth for a recipe I’m making.

What about for kids?

Of course, some would argue that those EPA/FDA limits are not strict enough for children.  The AAP actually recommends a limit of 1 ppb for drinking water in schools for children.

Why more strict limits for kids?  According to the Agency for Toxic Substances and Disease Registry, “About 99% of the amount of lead taken into the body of an adult will leave in the waste within a couple of weeks, but only about 32% of the lead taken into the body of a child will leave in the waste. Under conditions of continued exposure, not all of the lead that enters the body will be eliminated, and this may result in accumulation of lead in body tissues, especially bone.”

They key here is that a) even the highest levels of lead in broth were still quite low per serving, and b) you’re probably not giving your child large amounts of bone broth every day.

Would I personally give homemade bone broth in large amounts to a young child daily?  No, because there’s a balance necessary just like there is for any food.  But using it in a recipe sometimes?  Enjoying a mug when they’re feeling under the weather?  I don’t think there’s any current evidence to avoid that.

{Disclaimer: I am not a medical doctor and this should not be construed as medical advice; ask your doctor if you have any questions about this.}

Steps you can take

Of course, if it worries you – that’s OK too!  If you’re reading this and feel concerned, here are a few tips for you which should alleviate your worries:

• Purchase beef bones from farms that are away from roadsides and industrial areas (this reduces the risk of environmental and soil contamination, which is how the cattle would end up with higher amounts of lead in their bones)
• Only drink beef broth sometimes – it doesn’t have to be a daily habit.
• Eat bone broth after or in combination with eating other foods (if there did happen to be any lead present, less is absorbed when there’s other food in your stomach).
• The most vulnerable populations would be young children or pregnant women, so if you’re worried, these would be the populations to avoid very frequent consumption. (Again, my interpretation of current evidence is there is no concern with occasional consumption even among these groups).
• Use commercial broths that advertise testing for lead levels.
• Make beef stew instead, using regular broth (simmered with meat for a much shorter time) or vegetable broth, rather than bone broth for your base.

I hope this post was helpful for breaking down all the facts about beef bone broth!  If you’re ready to give it a try yourself, here’s my slow cooker beef bone broth recipe.  If you try it, be sure to leave a recipe rating to let me know how you like it!

Share:  Have you gotten into the beef bone broth trend?  Have you tried making this slow cooker bone broth at home?

References:

Agency for Toxic Substances and Disease Registry. Lead Toxicity: What is the Biological Fate of Lead in the Body? 

Agency for Toxic Substances and Disease Registry. Toxic Substances Portal – Lead. 2007. 

Alcock RD, Shaw GC, Burke LM. Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research. Int J Sport Nutr Exerc Metab. 2018 Sep 26:1-8.

Bannai M, Kawai N, Ono K, Nakahara K, Murakami N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012;3:61. 

Clifford T, Ventress M, Allerton DM, Stansfield S, Tang JCY, Fraser WD, Vanhoecke B, Prawitt J, Stevenson E. The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial. Amino Acids. 2019 Feb 19. 

European Food Safety Authority.  Lead exposure in the European Population. 2012. 

Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007;49(3):626-34.

Heaton LE, Davis JK, Rawson ES, et al. Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview. Sports Med. 2017;47(11):2201-2218. 

Hsu DJ, Lee CW, Tsai WC, Chien YC. Essential and toxic metals in animal bone broths. Food Nutr Res. 2017;61(1):1347478. Published 2017 Jul 18.

Kawai N, Sakai N, Okuro M, et al. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015;40(6):1405-16. 

Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439-455. 

Monro JA, Leon R, Puri BK. The risk of lead contamination in bone broth diets. Med Hypotheses. 2013 Apr;80(4):389-90. doi: 10.1016/j.mehy.2012.12.026. 

USDA. Does the U.S. have a food loss and waste reduction goal? 

Zhu Y, Hollis JH. Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. Br J Nutr. 2014 Apr 28;111(8):1474-80.