Bone broth is made from the bones of chicken, turkey, duck, beef, lamb, pork and/or fish are anti-microbial, anti-inflammatory, and contain nutrients which help rebuild and improve the strength of the digestive tract. Most importantly, broth is rich in the amino acids proline and glycine, which help regulate digestion, reduce inflammation, and promote healing in every part of the body (including bones, skin, nails, hair and teeth).
Bone broths are typically simmered for a very long period of time (often 24-72 hours). This long cooking time helps to remove as many minerals and nutrients as possible from the bones. At the end of cooking, so many minerals have leached from the bones and into the broth that the bones should crumble when pressed lightly.
How To Use Bone Broth
- Start every morning with a mug of broth seasoned with salt and pepper or drink it as a snack in the afternoon.
- Use bone broth to braise meats and vegetables.
- Use it instead of store-bought stock when making soups, sauces and stews.
- Add in to your slow cooker when making slow cooked meals.
Where To Buy Your Bones
It’s important to buy good quality bones from a reputable butcher. Always buy bones from organic or pasture fed animals when possible. You can usually get 2-3kg of bones for around $4-5 from your local butcher.
How To Store Bone Broth
Bone broth can be stored in the refrigerator for up to 5 days. You can also freeze it in ice cube trays or small containers, and transfer the frozen cubes of broth to a resealable freezer bag where they will keep for 3 months.
Ingredients:
2-3kg of bones (Try beef or chicken bones. You can also use beef marrow, knuckle bones, meaty ribs, neck bones, chicken wings or feet – whatever you can get)
3-4 litres of cold water (or however much fills your pot or slow cooker)
1/2 cup apple cider vinegar
Sprigs of your favourite herbs (rosemary and thyme work well)
It can be stored in the refrigerator for up to 5 days. You can also freeze it in ice cube trays or small containers, and transfer the frozen cubes of broth to a resealable freezer bag where they will keep for 3 months.
Method:
- Quickly rinse the bones and then place in a very large pot (or in your slow cooker) with the apple cider vinegar, herbs and cover with water until bones are completely submerged.
- If using your stovetop bring the pot to a boil, then reduce heat, cover with a lid and simmer for 24-48 hours for chicken bones and 48-72 hours for beef/lamb bones. If you don’t want to leave your stove on overnight or while you’re out, turn it off and then turn back on when you are around.
- If using a slow cooker (the better option), place the lid on and turn the cooker onto the low setting. Leave untouched for the designated amount of time needed.
- When the broth is done cooking, strain it through a sieve or steamer bowl into a larger bowl (you should get a nice clean liquid). Let cool completely in the fridge.
- After the broth has cooled a thick layer of fat will have formed across the top. Pick it off and throw it in the bin. Divide the broth into containers and refrigerate (for up to 5 days) or freeze (for up to 3 months).
Your broth is a success if it has a wobbly jelly like consistency when cool. If it doesn’t, don’t worry. It is still highly nutritious! You will just need to simmer it for longer next time.
*You may see some recipes adding chopped veggies to the broth. You can do this if you like, but it is an optional step. I find making broth without the veggies quicker, easier and cheaper.
* You can roast your bones before making your broth for about 20-30 minutes at 200 degrees c until brown, but again this step is optional. Roasting the bones (especially beef or lamb) makes for a tastier broth. If you’re roasting your bones do so before step one.
Article by Kavisha, Food & Wellness Coach
