If it’s any consolation, tens of thousands of years before turkey became the bird of choice for Thanksgiving, cooks worldwide have been making broth and soup for its heartiness and warmth. Archeologists say the first known soup pots and bowls date back 20,000 BC to the Xianrendong Cave in Jiangxi Province, China. Though we do not know what was in the pot, these early humans were on to something. Soup is a cornerstone of nourishment and comfort that is still appreciated today. We’ve collected a treasure of tips to help you make the best broth ever.
Turkey stock, also known as turkey bone broth, is a nutritious and flavorful staple that can be easily made at home. With Thanksgiving around the corner, many home cooks find themselves with leftover turkey bones and scraps that would otherwise go to waste. Simmering these turkey parts yields a mineral-rich, collagen-packed broth that offers a variety of health benefits.
What is Turkey Stock?
Turkey stock is made by simmering turkey bones, meat scraps, and veggies in water for an extended period of time. This long cook time allows the bones and connective tissues to break down, releasing gelatin, minerals like calcium and magnesium, and other nutrients into the broth. The resulting rich, concentrated turkey broth can be used as a base for soups, stews, gravies, and sauces.
Turkey stock should not be confused with turkey broth, which is made with turkey meat as well as bones and typically includes seasonings like salt and pepper. Turkey stock is made from bones only and is left unseasoned. This allows it to be quite versatile in cooking
Health Benefits of Turkey Bone Broth
Homemade turkey bone broth made from real turkey parts offers many more nutrients than commercial broths made from powders and flavorings Here are some of the top health benefits associated with consuming turkey bone broth
- Joint health: The collagen in turkey bones seeps into the broth during simmering. Collagen has been associated with reduced inflammation and pain relief for joint conditions like arthritis. The glycine found in collagen may also help build cartilage.
- Gut health: The gelatin in turkey broth can coat and soothe the gastrointestinal tract. Some studies show glycine and gelatin peptides may improve gut inflammation and permeability. The minerals in the broth also benefit digestive health.
- Immune support: Bone broth provides easy-to-absorb vitamins and minerals that support immune function like zinc, selenium, magnesium, and phosphorous. The amino acids like proline and arginine also promote a healthy immune response.
- Sleep: Turkey bone broth contains glycine which has calming properties that may improve sleep quality. The tryptophan found in turkey is also associated with better sleep.
- Heart health: The amino acids in turkey broth can reduce inflammation that contributes to heart disease risk. The potassium in the broth may help lower blood pressure as well.
- Brain health: The collagen in turkey bone broth contains amino acids that are important building blocks of brain tissue and neurotransmitters. Consuming broth may support improved cognition and mood.
- Nutrient absorption: Bone broth is naturally high in electrolytes which help the body better absorb nutrients from foods. The vitamins and minerals in the broth also aid digestion and nutrient absorption.
- Injury recovery: Turkey bone broth has been associated with faster recovery from injuries, surgery, and illnesses thanks to its easy-to-digest nutrients that provide energy and support healing.
How To Make Turkey Stock at Home
Making homemade turkey stock is simple. Here is an easy recipe and method:
Ingredients:
- 1-2 pounds turkey bones
- Vegetable scraps like onion, carrot, celery
- 5-10 black peppercorns
- 1 Tbsp apple cider vinegar
- 1 bay leaf (optional)
- Water to cover
Directions:
- Place the turkey bones, vegetables, peppercorns, vinegar, and bay leaf in a large pot. Add enough water to cover all the ingredients by 2-3 inches.
- Bring to a boil over high heat, then reduce to a bare simmer. Skim off any foam or impurities that rise to the top.
- Simmer partially covered for at least 6 hours, adding more water as needed to keep bones submerged.
- Allow broth to cool slightly. Strain using a fine mesh sieve or cheesecloth.
- Cool broth completely before refrigerating up to 5 days or freezing up to 6 months. Skim off any solidified fat before use.
For even more flavor and nutrients, try adding fresh herbs like thyme or rosemary while simmering. Roasting the bones before simmering also enhances depth of flavor.
Tips for Using Turkey Stock
Homemade turkey stock is endlessly versatile in cooking. Here are some delicious ways to use up your nourishing broth:
- Base for turkey noodle soup or chicken and rice soup
- Cooking grains like rice, quinoa, or oatmeal
- Deglazing pans for extra flavor
- Braising or stewing vegetables
- Gravies and pan sauces
- Risottos or pasta dishes
- Drinking straight as a warm, soothing beverage
Turkey stock can be substituted 1:1 for chicken stock in any recipe. For best results, store turkey broth in the refrigerator up to 5 days or freeze for later use.
Is Turkey Stock Good For You?
In short, yes – real turkey bone broth made from scratch is incredibly healthy and nourishing! The long simmering time extracts nutrients, minerals, collagen, and gelatin from the turkey bones that support whole body health. Homemade turkey stock is mineral-rich, easy to digest, anti-inflammatory, and gut-healing. Sipping this tasty broth is a savory and soothing way to make use of Thanksgiving leftovers while benefiting your health at the same time.
:max_bytes(150000):strip_icc()/__opt__aboutcom__coeus__resources__content_migration__serious_eats__seriouseats.com__recipes__images__2016__11__20161026-roasted-turkey-stock-vicky-wasik-7-db59065a961f4c50ba03093fd2f30164.jpg)
Tips for Turkey Bone Broth
Homemade bone broth is satisfying on its own in a mug and versatile enough for soups or recipes that call for broth. The difference between stock and bone broth is the cooking time and taste. Typically, a stock adds liquid or moistens recipes and has a lighter flavor. Because bone broth cooks longer, it is flavorful enough to stand alone. Here are some reminders for making bone broth, followed by a recipe.
- Clean off the meat from the bones.
- Collect all the fruit and vegetable peels and trimmings from carrots, onions, celery, apples, and lemons from your Thanksgiving dinner for broth-making.
- Remove any stuffing, herbs, or other aromatics from the turkey cavity.
- Use the heart, neck, wings, and gizzard if you like, but set aside the liver for another use.
- Cut the bones with kitchen shears to fit the bones in a large 6-quart pot, slow cooker, or pressure cooker (instant) pot.
- If you don’t plan to make the broth immediately, freeze the bones in an airtight container.
- Always start with cold water, as the finished broth will be clearer.
- Include fresh herbs like parsley, thyme, rosemary, bay leaves, garlic, peppercorns, and turmeric for added flavor and anti-inflammatory benefits.
- Add an acid, like apple cider vinegar or lemon juice, to the broth to help release all the nutrients from the bones.
- Punch up the umami flavor of the broth by adding miso paste after the broth has boiled.
What are the Health Benefits of Bone Broth?
Bone broth is commonly recommended in functional and integrative medicine for gut health, immune support, and weight management. The benefits for gut health are particularly profound (learn more on the health benefits here). When the bones, vegetables, and herbs cook down into an aromatic and satisfying broth, while the amino acids and nutrients concentrate into all that goodness, including:
- Collagen reduces gut inflammation, improves digestion, and helps regulate stomach acid production.
- Gelatin helps promote a healthy mucosal lining in the stomach that serves as a barrier to protect the stomach from its digestive secretions (learn more about the importance of gut mucus here).
- Glycine, an amino acid and primary component of collagen, reduces the risk of inflammation throughout the body, including the gastrointestinal tract. Like gelatin, glycine can also promote healing of the stomach lining.
- Proline, an amino acid, promotes healthy intestinal and gut-associated lymphoid tissue (GALT), essential components of immune defense.
- Glutamine contributes to restoring the gut’s mucosal lining and closing the tight junctions in the intestines that may be associated with a leaky gut. It also reduces intestinal inflammation.