Yes, the weather is heating up, but that is no reason to cast aside this inexpensive, versatile, easy to make and oh-so-nutritious traditional liquid!
I was first awakened to the necessity of incorporating wholefoods, traditionally prepared, into my diet when I was generously gifted my now well-worn copy of Nourishing Traditions by Sally Fallon. And bone broth was one of the key
Healing bone broth is made from organic, raw chicken bones and cooked over a 24-hour period for maximum mineral extraction. This mineral rich liquid is made by simmering the bones of free range chicken, traditional vegetables, as well as herbs, and a small amount of raw apple cider vinegar, all in Artisan well water to produce a delicious elixir. We love using this product in our gut repair protocols and to strengthen immunity.
A summary of The Benefits of Bone Broth are:
1. Promotes healing: Bone broths have been used successfully in treating gastro-intestinal disorders, including hyperacidity, colitis, Crohn’s disease, and infant diarrhea.
2. Digestive aid: Aids in the digestibility of grains, beans, legumes, vegetables and meats and is hydrophilic in nature.
3. Macro minerals: Contains highly absorbable forms of calcium, magnesium, potassium, phosphorus, and sulfur as well as trace minerals.
4. Gelatin and Collagen: rich in both; promoting bone and joint healing in addition to supporting digestion
5. Protein: adds easily digestible protein to your diet
6. Amino acids: Glycine, proline, hydroxyproline, and lysine are formed, which is important to detoxification and amino acid production in the body.
7. Joint support: Glucosamine, chondroitin sulfate, and hylauronic acid are produced and present for additional muscle and joint support.
8. Immune system: Promotes the assimilation of vitamins and minerals and thus supports immunity.
9. Delicious and nutritious: use as soup, cooking liquid, sauce or as a tea.
10. Synergy: Finally by initially healing the GI tract, broth creates an environment for all of the nutrients being taken in, whether by food or supplementation, to increase their bio-availability to your body.
Check out http://www.westonaprice.org/health-topics/broth-is-beautiful/ for more on the healing qualities of this delicious elixir.
The key to a good bone broth is patience. Long and slow cooking allows for the release of nutrients (proteins and minerals) from bones.
Here’s what Wellness Mama has to say…
Homemade, nutrient dense bone broth is incredibly easy and inexpensive to make. There is no comparison to the store-bought versions which often contain MSG or other chemicals and which lack gelatin and some of the other health-boosting properties of homemade broth.
In selecting the bones for broth, look for high quality bones from organic grass fed cattle or lamb, organic poultry, or wild caught fish. Since you’ll be extracting the minerals and drinking them in concentrated form, you want to make sure that the animal was as healthy as possible.
Freeze all of the bones from your meals until you are ready to make a batch, and combine them with some of the organic bones we’ve got for you and you’ll be on your way!
This recipe for broth is my favorite and is an adaption of the recipe in Nourishing Traditions.
Bone Broth Ingredients
- 2kg (or more) of bones from a healthy source, a combination of marrow bones and soup bones are best, for a broad array of minerals
- 2 chicken feet for extra gelatin (optional)
- 1 onion (skin on is fine), roughly chopped
- 2 carrots
- 2 stalks of celery
- 2 tablespoons Apple Cider Vinegar
- Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.
You’ll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.
Bone Broth Instructions
The first step in preparing to make broth is to gather high quality bones. As I said, you can find them from sources listed above or save them when you cook. Since we roast chicken at least once a week, I save the carcass for making broth/stock.
I usually aim for 2 kg of bones per 5L of water I’m using to make broth. This usually works out to 2-3 full chicken carcasses. If possible I’ll also add 2-4 chicken feet (completely optional!).
You’ll also need some organic vegetables for flavor. These are actually optional but add extra flavor and nutrition. Typically, I add (2 kg of bones):
- 1-2 large onion
- 4 large carrots (if from an organic source, you can rough chop and don’t need to peel)
- 1/5 buch celery, rough chopped
- Any other vegetable scraps about to go into your compost
f you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350.
Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.
Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. These are the times I simmer for:
- Beef broth/stock: 48 hours
- Chicken or poultry broth/stock: 24 hours
- Fish broth: 8 hours
During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Organic and healthy animals will produce much less of this than conventional animals.
During the last 30 minutes, add the garlic and parsley, if using.
Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in the fridge for up to 5 days, or freeze for later use.
Bone Broth Uses
Homemade Broth/Stock can be used as the liquid in making soups, stews, gravies, sauces, and reductions. It can also be used to saute or roast vegetables
For a fantastic quick and easy yet highly nourishing meal, heat half cup of broth half cup water per person and throw some shredded greens and diced vegetable into deep soup bowls, add some pre-cooked chicken to the broth to heat, and pour the liquid over the vegetables. The steaming broth will lightly cook the veggies and you have nutritious and tasty meal in under 10 min! Add some miso paste or other herbs and spices for flavoring.