Let’s make this post short and simple. And let me start by saying:
BONE BROTH IS AWESOME!
Look at all the awesome things bone broth does to keep you healthy:
Heal leaky gut
Help muscle and joint pain
Promotes healthy hair, nails and skin
And it’s so versatile! Here are some awesome ways to enjoy bone broth:
Use it as a base for soups and casseroles and sauces
Drink it straight up
Replace regular store bought, additive filled stocks, with home-made bone broth.
Plus it’s super easy to make. Let me tell you and show you how to make bone broth! Read the recipe below and watch the You Tube clip above.
BONE BROTH INGREDIENTS
1kg of bones (preferably from organic grass-fed animals)
2-3 garlic bulbs
1/2 a celery cut into chunks
4 carrots peeled and cut into chunks
2 onions cut into wedges
2 Bay leaves, 10 peppercorns and a boquet garni (optional but adds spectacular falvour)
3 tablespoons of apple cider vinegar (vital ingredient as it helps draw out all the minerals from the bones…don’t miss this ingredient!)
Approx 3 Litres water
BONE BROTH EQUIPMENT
Large cooking pot or preferable a slow cooker or crock pot
Tea towel or muslin cloth
Large pot to strain broth into
BONE BROTH DIRECTIONS
Roast your bones in a high temp oven (200 degrees C) for 10 minutes. This step is optional. If you are short for time you can skip it, but the roasting adds a deeper, nuttier flavour to the bone broth.
Place vegetables & apple cider vinegar into your crock pot/slow cooker/large cooking pot. Add the bones and fill with water.
If using a slow cooker or crock pot, place the lid on and cook on low for 24 hours. If using chicken bones, you can reduce this cooking time by half if you chose. These bones do not take as long to broth-ify!
If using a regular pot on a stove top, place the lid on and simmer on low for 24 hours. If you’re cooking on the stove top, I suggest turning the pot off in the evening when you go to sleep and returning it back on in the morning when you wake.
Keep checking your bubbling broth to make sure all the liquid is not evaporating. Top your pot up with more water if you notice this happening.
After the required cooking time, take the pot off heat. Line a colander with a tea towel or
fine mesh cloth. (See youtube clip above for example).
Place your lined colander into a large pot. Pour your broth into this to seperate the bones/veggies from the broth. (See youtube clip above for example).
Allow your broth to cool before placing in the fridge.
After some time in the fridge the fat from the broth will settle at the top and the liquid will set like jelly beneath.
Scoop off the fat and use for cooking.
Heat broth to turn back to liquid as needed.
If you’d like to know more about gut-health, check out our previous posts:
Gut Health and Fermented Foods- article and You Tube interview with Jacqui (gut health specialist)
Report on Gut Health by Rumbles Nutritionis, Bec Nasr