Bone broth has become a popular health food in recent years due to its nutritious properties. It is made by simmering animal bones and connective tissue in water for an extended period of time, typically between 12-24 hours. This long cooking time helps extract the collagen, amino acids, and minerals from the bones into the water. Pork bones are a common choice for making bone broth. But are pork bones actually a good option for bone broth? Here is a comprehensive look at the pros and cons.
Nutritional profile of pork bones
Pork bones contain many of the nutrients needed to make a nutritious bone broth. Some of the key nutrients found in pork bones include:
Collagen
Collagen is the main protein found in connective tissue and bones. When simmered for hours, the collagen in pork bones gets broken down into a highly absorbable form known as gelatin. Gelatin has been associated with several health benefits including improving gut health, skin health, and joint health. Pork bones are abundant in collagen. The trotters, knuckles, neck bones, and ribs are particularly high in this protein.
Amino acids
Bone broth made from pork bones provides all 9 essential amino acids the body cannot make on its own. These include lysine, leucine, tryptophan, methionine, phenylalanine, threonine, histidine, valine, and isoleucine. Consuming all essential amino acids together promotes muscle growth and maintenance.
Glycine and proline
Glycine and proline are two conditionally essential amino acids found plentifully in pork bones. Glycine acts as an inhibitory neurotransmitter to promote calmness and restful sleep. Proline is important for collagen formation and tissue repair. Pork bones provide higher amounts of glycine and proline compared to fish and chicken bones.
Minerals
Pork bones are abundant in minerals like calcium, phosphorus, magnesium, potassium, and zinc. These minerals are present in bone marrow and get extracted into the broth during simmering. Minerals play diverse roles in bone health, muscle function, immune health, and enzyme reactions.
Overall, the nutritional profile of pork bones makes them well-suited for bone broth.
Benefits of using pork bones
Here are some of the top benefits associated with using pork bones for bone broth:
Richness
Pork bones impart a rich flavor and mouthfeel to bone broth. Trotters, knuckles, and neck bones contain more collagenous material than chicken bones. This translates into a broth that is more satiating with a silky smooth texture. Those who prefer heartier bone broths often favor using pork bones.
Budget-friendly
Pork bones tend to be very affordable, especially when bought in bulk from a butcher. Neck bones, hocks, and trotters can cost just a few dollars per pound. This makes pork bones a budget-friendly base for bone broth compared to pricier options like grass-fed beef and wild-caught fish.
Variety
There are many different types of pork bones that can be used, including:
– Trotters
– Knuckles
– Neck bones
– Marrow bones
– Ribs
– Vertebrae
This variety allows you to customize your bone broth recipe depending on your needs and preferences. Combining different pork bones creates a broth that provides a wide range of nutrients.
Convenience
Pork bones like necks, ribs, and trotters can simply be placed in a pot with water and simmered. There is no complicated butchering or cutting required. Chicken bones often need to be separated before cooking while beef bones may need to be roasted first. The ease of using pork bones makes the broth-making process simpler.
Gelatin content
The significant collagen and gelatin content of pork bones results in bone broth that sets into a gel when chilled. This makes it useful for creating savory jellied dishes like aspics and meat pies. The gel also contributes to the luxurious, mouth-coating texture.
Potential drawbacks
However, there are also a few potential downsides to using pork bones:
Strong flavor
Pork bones impart a distinctly porky flavor. For those who do not regularly eat pork, this strong flavor can be off-putting in the broth. While the flavor mellows the longer the broth simmers, it may still overpower more delicate ingredients.
Fat content
The fatty cuts used for pork bones like necks and trotters can make the resulting broth very rich. Excess fat will need to be skimmed off the top before using the broth. For a lower-fat bone broth, leaner bones like ham hocks or pork ribs may be a better choice.
Cooking time
The high collagen content of pork trotters, knuckles, and necks requires longer simmering times to fully extract the nutrients. It typically takes 12-24 hours to make pork bone broths compared to 8-12 hours for chicken and fish. This longer cooking time needs to be factored in.
Allergies/intolerances
Those with pork allergies or intolerances may react to broth made from pork bones. As an alternative, lamb, beef, chicken, turkey, or fish bones can be used.
Best pork bones for bone broth
Certain types of pork bones work better than others for bone broth. Here are some of the best cuts to use:
Trotters
Also called pig’s feet, trotters contain the highest collagen and gelatin content. They impart a wonderfully thick, gelatinous texture to the finished broth. Trotters require 18-24 hours of cooking time.
Knuckles
Like trotters, pork knuckles are loaded with connective tissue. They take at least 12-18 hours to extract their nutrients. Pork knuckles contribute body, minerals, collagen, and a subtle pork flavor.
Neck bones
Neck bones are economical, widely available, and packed with collagen. A broth made solely with neck bones will have a deeper pork taste compared to using a mix of bones.
Ribs
Meatier rib bones offer more flavor than leaner bones while still providing marrow and collagen. Try country-style ribs or spare ribs. Remove the meat after cooking for pork carnitas.
Marrow bones
Sawn marrow bones allow you to soak up the nutritious bone marrow after cooking. Look for bones 3-4 inches long. Roast them first for deeper flavor.
For a well-rounded bone broth, combine trotters or knuckles with meatier ribs or neck bones. The mix of bones benefits texture, nutrients, and taste.
Choosing quality pork bones
Not all pork bones are created equal when making broth. Here are a few tips for selecting high-quality bones:
– Choose pastured or organically-raised pork from reputable suppliers whenever possible. The bones will contain more nutrients.
– Select bones with joints and plenty of connective tissue still attached like trotters or necks. Bones should also have a little meat on them.
– Avoid chopped or pre-cut bones as they have lost moisture and collagen. Get whole, intact bones.
– Make sure the bones have good marrow content. Marrow gives broth richness and healthy fats.
– Pick fresh bones or ones frozen at peak freshness. Don’t use old, dried out bones.
– For the best flavor, have the butcher roast the bones before purchase. Roasted bones caramelize and add depth.
Following these tips will help yield a nutritious, gelatinous pork bone broth.
Preparing and cooking pork bones
Proper cooking techniques are key to getting the most out of pork bones for broth. Here are some guidelines:
– If the bones aren’t roasted, place them in a single layer on a baking sheet. Roast at 400°F for 45 minutes until well-browned.
– Rinse bones under cool water to remove any debris then place them in a stockpot. Add water to cover by 2-3 inches.
– Bring to a boil then reduce heat to maintain a gentle simmer. Skim off any scum that rises to the top.
– Add aromatics like onions, carrots, parsley and peppercorns. Cider vinegar helps leach minerals from the bones.
– Simmer for at least 12 hours and up to 24 hours for trotters and knuckles, checking periodically.
– When done, strain out the bones through a mesh sieve. Let broth cool before skimming off the fat cap.
– Pork broths benefit from longer cooking times compared to chicken and fish bones to extract maximal collagen. Patience is key.
Following a proper technique ensures pork bones yield as much gelatin and minerals into the broth as possible.
Sample pork bone broth recipe
This basic recipe uses a mix of pork neck bones and ribs for a well-balanced pork bone broth.
Ingredients
– 3 lbs pork neck bones
– 2 lbs pork ribs
– 3 onions, roughly chopped
– 3 carrots, roughly choppe
– 3 celery stalks, roughly chopped
– 1⁄2 cup apple cider vinegar
– 1 bunch parsley
– 8 peppercorns
– 4 bay leaves
– 2 tsp sea salt
– Water to cover
Instructions
1. Preheat oven to 400°F. Place pork neck bones and ribs on a baking sheet and roast for 45 mins.
2. Transfer bones to a large stockpot. Add onions, carrots, celery, vinegar, parsley, peppercorns, bay leaves and salt. Pour in enough water to cover by 3 inches.
3. Bring to a boil over high heat. Reduce heat and simmer for at least 18-24 hours, skimming fat and scum periodically.
4. Strain broth through a fine mesh sieve. Discard solids. Allow broth to cool.
5. Skim fat cap off the top once completely cooled. Store broth in the fridge for up to 5 days or freeze for later use.
This versatile bone broth is great for sipping on its own or using in soups, stews, braises, and more. The pork bones provide minerals, collagen, and a rich, hearty flavor.
Conclusion
Pork bones have a lot going for them when it comes to making bone broth. They provide a tasty, nutritious broth rich in collagen, gelatin, and minerals for little cost. Trotters, knuckles, necks, and ribs offer the most collagenous cuts. Look for pastured pork bones from high-quality suppliers when possible. Roasting the bones in advance and simmering for at least 12-24 hours helps maximize the nutrient extraction. Those who tolerate pork well and want a heartier flavored broth often favor using pork bones. They can provide all the benefits of bone broth at an affordable price point. Just be mindful of the longer cooking time and strong pork flavor. With quality bones and the right preparation method, pork makes an excellent base for homemade bone broth.