Recipe: Bone Broth

Bone broth is made by boiling the bones of healthy/organic animals with vegetables, herbs and spices, until the bones are soft and the nutrients are completely extracted by the cooking process.

It can be found in the kitchen of most 5-star restaurants worldwide where it is used as a base for many dishes for its amazing flavour, but it is also renowned for its nutrient dense content and immune boosting capacity. It’s easy, inexpensive and freezes well.

Bone broth is high in calcium, magnesium and phosphoros that support bone and tooth health, and collagen content that encourage healthy hair, skin, nails, ligaments and joints. Because bone broth is high in certain amino acids (proteins) it has many advantages of supplying the nervous system with nourishing nutrients thus supporting our busy stressful lives.

Healthy gut bacteria is constantly threatened by the modern diet of processed, packaged and high sugar foods, and the use of antibiotics. There is ever growing medical evidence to support the use of bone broth in treatment protocols for improving the good bacteria in the gut.

Enjoy a cup as a snack or use as a stock for casseroles, risotto, soups and stews. However you use bone broth you know it will be doing you good!

How to make Bone Broth

INDREDIENTS:

– 1 kg of bones (organic or from a healthy source)
– 1 onion
– 2 carrots
– 2 stalks of celery
– 2 tablespoons of Apple Cider Vinegar
– 1 bunch of Parsley (added in the last 30 minutes of cooking)
– 2 cloves Garlic (added in the last 30 minutes of cooking)
– 1 tablespoon sea salt
– 1 teaspoon peppercorns
– Additional herbs and spices to taste

METHOD:

  1. If you are using raw beef bones, it improves the flavour to roast in the oven prior to making the broth. Place on a roasting pan and roast for 30 minutes in 180c oven.
  2. Place the bones in a large ceramic slow cooker, pour cool filtered water over the bones (depending on the size of the slow cooker), usually 3-4 litres.
  3. Add the Apple Cider Vinegar.
  4. Allow to sit for 20-30 minutes in the cool water to allow the acid from the vinegar to release the nutrients from the bones.
  5. Roughly chop the onion, carrots and celery, add the salt, pepper, spices and herbs.
  6. Bring to the boil and then reduce to a simmer.
  7. The broth will have a cook time of at least 8 hours.
  8. During the cooking process remove any foam that may float to the surface and discard. Check the broth every 20 minutes for the first 2 hours to remove these impurities. Grass fed and healthy animals will produce much less of this than when using conventional animal bones.
  9. Add the garlic and parsley in at the final 30 minute mark.
  10. Remove from the heat and allow the broth to cool slightly. Strain with a fine metal strainer to remove the bone fragments, vegetables and herbs and spices.
  11. Store in a glass jar in the fridge (keeps for up to 5 days) or freeze for later use

 

Recipe adapted from Wellness Mama at http://wellnessmama.com
Gut & Psychology Syndrome by Dr Natasha Campbell-McBride, MD (M of Med Sci, (Neurology & Nutrition)