Bone Broth

Bone Broth

 

Bone broth is incredibly rich in the nutrients that support overall healing. It’s wonderful to sip on by the cup as you would tea when feeling under the weather. It can also be used more generally to support healthy digestion, nails and bones. Now, if the thought of drinking broth by the cup is not so palatable to members of your family (or yourself), you can also use this broth as a powered up nutritional base for a traditional soup like chicken noodle, or the other two recipes this issue: Curried Squash and Lemon Lentil (tip: a poultry bone broth lends especially good flavour for these!).

Bone broth can be made using bones from chicken, turkey, beef and even fish. Using organic/pastured meat or wild fish makes the healthiest broth since you will literally be drawing out, and ultimately ingesting, every element of the animal/fish.

Poultry has the mildest avour, so that is a good place to start. You can also use whole organic chicken, whole fish (including the head) or fish bones. If you are using a whole raw chicken, simply place the entire chicken (washed) into the pot with enough water to cover entirely. In about 2 hours, the meat should start separating from the bone. At this point, you can remove the chicken from the pot and separate the meat from the bones. (You can later use this meat for stews, tacos, or chicken soup). Then place the bones back in and continue to simmer. You can also use bones from a roasted chicken or turkey to make bone broth. This is both cost e ective and ecologically mindful, since you would otherwise throw the bones away once you have used the meat.


INGREDIENTS:

2 pounds (or more) of bones*
2 chicken feet for extra gelatin (optional)
2 Tbsp of apple cider vinegar
16 cups of water
1 onion, chopped
2 carrots, chopped
2 stalks of celery, chopped
2 tsp black pepper corns
1 tsp sea salt

Optional:
You can also add 2 cloves of garlic, a bunch of parsley, or additional herbs or spices to taste for the last 30 minutes of cooking.

* If you are using raw bones, especially beef bones, it greatly improves the flavour to roast them in the oven first. Place them in a roasting pan and roast at 375F for 30 minutes.


INSTRUCTIONS:

  1. Place bones in a pot or a slow cooker. Add apple cider vinegar and water (enough to cover the bones), and let the mixture sit for 30 minutes. This allows the vinegar to pull out the minerals from the bones.
  2. Now add the vegetables and bring the broth to a vigorous boil. Over the rst few hours of simmering, you’ll need to remove the impurities that oat to the surface. A frothy/foamy layer will form and can be easily scooped off with a big spoon and discarded. I typically check every 20 minutes or so for the rst two hours to scoop off this foam from the top.
  3. Reduce to a low simmer, cover, and cook for 24-72 hours (see below). Here is where a slow cooker comes in handy, so that you can leave it overnight worry-free. If your slow cooker is not large enough to accommodate this amount, you may start with a large stock pot and once it boils down, switch to your smaller slow cooker. Alternately, you may half the recipe.
  4. During the last 30 minutes of cooking, throw in some garlic, and/or parsley for added avour and minerals.
  5. Remove from heat and let the broth cool. Strain using a ne meshed sieve or through a coffee lter to remove all the bits of bone from the broth. Add sea salt to taste.
  6. Drink the broth as is or store in the fridge in glass jars up to 5-7 days or in the freezer up to 6 months for use in soups or stews.

Note: after cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to use the broth. •

bone broth recipe

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