Homemade bone broth: rich, gelatinous and packed with collagen
Bone broth is one of those ancient foods that modern nutritional science keeps rediscovering. Through hours of simmering bones and connective tissue, collagen, gelatin, minerals and amino acids are released - in a form your body can absorb particularly well.
At N2T Nutrition, we focus on nutrients from real foods, and bone broth meets every requirement. Whether you drink it warm from a cup, use it as a base for soups, or simply replace the cooking water for your rice with it - it's one of the easiest ways to take your diet to the next level without supplements.
This recipe combines marrow bones and oxtail, which produces a particularly flavour-intensive broth - and if everything is done right, it will gel firm in the fridge. That's exactly the goal. This gel is pure collagen.
Ingredients (approx. 6 servings)
- 3-4 marrow bones
- 2-3 pieces of oxtail
- 2-3 carrots, roughly chopped
- 1 large onion, quartered
- 1 stick of celery, cut into large pieces
- 3-5 garlic cloves, crushed
- 2-3 bay leaves
- Salt and pepper to taste
- Optional: a small piece of fresh ginger
- 2-3 litres of water (enough to completely cover all ingredients)
Instructions
Step 1 - Preparation Roughly chop the vegetables. They don't need to be peeled - thorough washing is completely sufficient. If using, cut the ginger into a few thick slices.
Step 2 - Combine everything Place the bones, oxtail, vegetables, garlic and bay leaves in a large pot or slow cooker. Fill with 2-3 litres of water so that all ingredients are completely covered.
Cooking method A: Slow cooker (recommended)
The slow cooker is the best option, as it seals completely and therefore minimal nutrients are lost. Set the slow cooker to the lowest setting and let it simmer for 18-24 hours. Open the lid as rarely as possible.
Cooking method B: Stovetop
First bring to a boil on high heat for about 20 minutes, skimming off the grey foam that forms on the surface. Then let it simmer on very low heat for at least 8-12 hours. Those who want maximum collagen can extend the cooking time to 12-16 hours. Important: Don't let it boil too vigorously - this makes the broth cloudy and slightly bitter.
Step 3 - Cool and strain
Remove the pot from the heat and let it cool completely. Strain all solid components through a fine sieve or cheesecloth and discard. For the best result, place the broth in the fridge overnight.
Step 4 - Remove the fat layer
The next morning, a solid layer of fat will have formed on the surface. Simply lift this off and discard. Underneath you'll find a rich, gelatinous broth - and this gel is exactly what shows that the broth is particularly rich in collagen.
Step 5 - Season and store
Season with salt and pepper. The broth will keep in the fridge for up to 5 days. Alternatively, fill into portion containers and freeze for up to 3 months. Heat gently before serving.
Tips & Notes
The gel test: A good bone broth should set like jelly in the fridge. If that's not the case, use more oxtail next time - it contains a particularly large amount of collagen-rich connective tissue.
Slow cooker vs. stovetop: The slow cooker is superior because it seals in steam and maintains a consistently low temperature. Those cooking with a regular pot should keep the heat as low as possible.
How to use your broth: Drink it warm and pure as a morning ritual, use it as a base for soups and stews, or simply use it as a replacement for water when cooking rice. The difference in taste and nutritional value is considerable.
Why we love bone broth at N2T
Bone broth is more than just food - it's a recovery tool. The glycine and proline in the collagen support joint health and the gut lining, while the minerals contained, such as calcium, magnesium and phosphorus, act directly in the cells. For everyone who trains intensively, eats consciously, or simply wants to get more out of real foods, this broth is a weekly staple that's worth it.
Cook a large batch on Sunday, put it in the fridge, and you'll have a nutrient-rich base on hand all week. It costs almost nothing, requires minimal active effort, and delivers more than most supplements on the market.
Try it. Your gut will thank you.