Bone broth is a nourishing Phase 1 staple that supports gut repair, hydration, and mineral balance. Slow cooking the bones releases collagen, amino acids, and essential nutrients that are gentle on digestion.
2 kg beef bones (a mix of marrow bones, knuckles, and meaty bones)
2 carrots, chopped
2 celery sticks, chopped
1 zucchini, chopped
1 tablespoon extra virgin olive oil
2 bay leaves
2 sprigs rosemary (or thyme)
10 to 12 cups water
Preheat the oven to 200°C and roast the bones for 30 minutes until browned to enhance flavour.
Transfer the roasted bones to a large stockpot or slow cooker.
Add carrots, celery, zucchini, olive oil, bay leaves, and herbs.
Cover with water and bring to a gentle boil. Skim off any foam that rises to the top.
Reduce to the lowest simmer, cover, and cook for 12 to 24 hours for deeper flavour.
Strain the broth into jars and discard the solids.
Cool completely. Store in the fridge for up to 5 days or freeze portions for long storage.
Serve hot.
Beef bone broth is naturally rich in collagen, glutamine, and glycine—three amino acids that help repair and strengthen the gut lining. Slow cooking draws minerals such as magnesium, calcium, and phosphorus from the bones, supporting hydration, electrolyte balance, and overall nutrient intake. The broth is gentle on digestion, making it ideal for resetting the gut during Phase 1. It soothes inflammation, supports immune function, and provides a warming, nourishing base for daily meals. Regular intake can help improve gut integrity and support smoother digestion.
