Bone Broth: The Ultimate Nourishment for Mums & Bubs

When it comes to nourishing new moms in the postpartum period, few foods pack as much nutritional punch as bone marrow broth. It is literal liquid gold! Rich in minerals, collagen, and essential amino acids, bone marrow broth is an incredibly healing and supportive food. The benefits don’t just stop at mum though – bone marrow broth is a superfood for babies and has become a staple in our household. 

Why Bone Marrow Broth is Amazing for Postpartum Recovery:

New mothers have unique nutritional needs after giving birth, and bone marrow broth is a great way to help replenish nutrients and promote healing during the postpartum period:

1. Helps Heal the Body After Birth
   The collagen and gelatin in bone marrow support the repair of tissues and muscles, helping your body recover more quickly. Postpartum mums often experience muscle strain, especially in the abdominal and pelvic areas, and the broth’s soothing properties aid in overall recovery.
   
2. Boosts Joint Health
   Postpartum mums can experience joint pain and stiffness, particularly if they’ve had a c-section or gone through physical stress during labor. The collagen in bone marrow can help rebuild cartilage and reduce joint pain, making it an excellent addition to any postpartum diet.
   
3. Supports Breastfeeding and Milk Production
   The healthy fats and proteins in bone marrow broth are incredibly beneficial for breastfeeding mothers as they help nourish the body and promote milk production. Additionally, bone broth can support your body’s hydration levels, which is key for lactation.
   
4. Restores Vital Nutrients
   Pregnancy and childbirth can deplete your body of certain nutrients. Bone marrow broth helps restore important vitamins and minerals like zinc, calcium, and magnesium, helping regulate energy levels, promote sleep, and balance hormones.

Why Bone Marrow Broth is a Superfood for Babies:

Bone marrow broth is an easily digestible source of vital nutrients for growing babies. It provides an array of health benefits that are perfect for their developing bodies:

1. Supports Immune Health
   Bone marrow is rich in minerals like calcium, magnesium, phosphorus, and potassium, which help support a baby’s immune system and the development of strong bones, tissues, muscles and organs.
   
2. Helps with Gut Health
   Bone broth is loaded with gelatin and collagen, which promote gut healing and help form a strong digestive system. For babies, especially those with sensitive stomachs, bone marrow broth is gentle and soothing while also improving nutrient absorption.
   
3. Promotes Healthy Brain Development
   Rich in essential fatty acids and amino acids like glycine, bone marrow broth supports cognitive and neurological development in infants. These nutrients are essential for building strong brain cells and promoting healthy brain function.

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Recipe

Making bone marrow broth is easier and quicker than you might think!

Ingredients:

• 1kg bone marrow (can add more or less depending on your tastes)
• 1 onion (peeled and quartered)
• 2 carrots (peeled and cut into large chunks)
• 2 celery stalks (cut into large chunks)
• 4-5 garlic cloves (peeled and smashed)
• 1 tablespoons apple cider vinegar (helps extract nutrients from the bones)
• 1 bay leaf
• 2 stalks of rosemary (or any other fresh herbs you like – thyme works really well too!)
• 1.5L water (or enough to cover all the meat & vegetables)

Instructions:

1. Prepare the Bones: Place the marrow bones in a large stockpot or slow cooker. Add the apple cider vinegar, and pour in enough water to cover the bones. Let the mixture sit for 20–30 minutes to allow the vinegar to help extract the nutrients from the bones.
2. Add Vegetables and Herbs: Add the onion, carrots, celery, garlic, bay leaf, and herbs to the pot and add water. 
3. Cook: Turn on your slow cooker for 12 hours and let it do its thing!
4. Strain and Store: Once your broth has cooked for the desired time, strain it through a fine mesh sieve to remove the bones and vegetables. Let it cool, and store it in glass jars or containers in the fridge for up to 5 days, or freeze for longer storage.

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Tips for serving/storing:

• For babies 6 months and older, you can introduce bone marrow broth as part of their baby-led weaning program or as a base for soups and purees. I often cook my daughter’s rice using bone broth and add it to her curries. (Always check with your pediatrician before introducing new foods to your baby’s diet.)
• For adults, it is actually quite a warming drink on it’s own and I try to have it in the evening as I wind down for the day. Alternatively, it is a great base for soups, curries, and rice dishes. 
• I love these Kilner 1L bottles for weekly storage. For freezer storage, I use 250ml glass jars that I found at Kmart but these cute little jars from Kilner are also amazing (and dishwasher friendly!). 

Conclusion:

Whether you’re nourishing a baby or supporting your postpartum recovery, bone marrow broth is a nutrient-dense superfood that offers countless benefits. It’s easy to make, soothing to the body, and versatile in how it can be incorporated into meals. I hope you try this simple recipe and enjoy the many benefits it has to offer. I’d also love to hear your experience with this and how it has benefited you in the comments below!