Finally! The miraculous elixir I keep talking about and adding to myriad recipes. Delicious, nutritious,
bone broth!
But first, why do I love it so?
Well, it's tasty and useful for recipes, but besides that...
It's incredibly nutrient-dense, high in minerals (calcium, magnesium, phosphorus, silicon, sulphur, trace minerals) making it valuable to the health of your bones and teeth. It's also high in collagen which supports joints, hair, nails and skin (Hello, natural Botox!).
I usually make it with beef or chicken, but it can also be made with bison, lamb, fish and other poultry.
Knowing how jam-packed it is with all things good for me, I try to have at least one mug a day of straight broth (that's besides using it in recipes). It's a good afternoon pick-me-up at work, is soothing and immune boosting, improves digestion, brain health, and is said to even reduce cellulite by smoothing connective tissue. (Yes, please!)
And for those times when you don't feel good (cold and flu season), there's nothing quite as comforting as a serving of homemade bone broth. Besides it's warm-fuzzy element, it's just what the doctor (should) order to get you feeling better fast, plus it's gentle and soothing to a sour tummy.
Here's how I do it...
First... The Beef Broth (Chicken Broth, below)
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| Marrow (soup) bones and oxtail bones |
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| After roasting them for an hour or so |
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| Into the pot they go |
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| Add the veggies and simmer, simmer, simmer |
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Gelatinous perfection! When it's chilled, I skim that solidified fat before freezing.
(Careful about freezing in mason jars - leave plenty of head space, if you do, and don't go bigger than pint-size.) |
Beef Bone Broth
Ingredients:
1 pound marrow bones (soup bones)
1 pound oxtail bones (they really help to give you a gelatinous broth, which is what you're striving for)
1 gallon cold water (enough to cover bones)
3 or 4 T apple cider vinegar
1 large onion, quartered
2 or 3 carrots, quartered
2 or 3 celery stalks, quartered (tops included)
1 or 2 bay leaves
Small bunch fresh parsley
Unrefined sea salt, to taste
Any other spices you like to pair with your beef
Preparation:
For richer flavor, I like to roast the bones before simmering them. Roast them at 350 for an hour. Then transfer to a large stock pot, scraping any juice and bits into the pot, as well. Cover the bones with cold water and add the vinegar. Let soak for a half hour, or so. The vinegar draws all the goodness (minerals) out of the bones. Add the remaining ingredients and bring to a soft boil, then reduce to simmer with a gentle rumble on the surface. Cover and let it continue to simmer for many hours. Skim the foaming impurities as they rise to the surface. Since these are thick beef bones, I let it go for at least 24 hours, usually 48. Give it a taste test, and if it is not as full and rich as you would like, allow it to simmer another hour (or so) uncovered, allowing some of the water to evaporate so that it will reduce. When done to your liking, cool and strain the solids out of the broth. I freeze it in 1 to 2 cup portions and use it for soups, stews, gravies, in place of water when making rice – there are so many possibilities.
And if those bones aren't soft and brittle yet, I freeze them until I'm ready to make another batch, and give them a second go around!
The chicken version is very similar...
Chicken
Bone Broth
Ingredients:
1 chicken carcass (or the bones of chicken pieces to
equal at least a whole chicken) that has been roasted or baked and its
delicious meat enjoyed in a previous meal* It's important to do your best to get free-range, pastured chicken.
1/2 gallon cold water (or enough to cover bones)
2 or 3 T apple cider vinegar
1 large onion, quartered
2 carrots, quartered
2 celery stalks, quartered (tops included)
1 bay leaf
Small bunch fresh parsley
Unrefined sea salt, to taste
Any other spices you like to pair with your chicken
Preparation:
In a large stock pot, cover the chicken bones with cold
water and add the vinegar. Let soak for
a half hour, or so. The vinegar draws
all the goodness (minerals) out of the bones. Add
the remaining ingredients and bring to a simmer with a gentle rumble on the
surface (not a full boil). Cover and let it continue to simmer for many hours
(12-24). Skim the foaming impurities as they rise to the surface. Give it a taste test, and if it is not as full and rich as
you would like, allow it to simmer another hour (or so) uncovered, allowing some
of the water to evaporate so that it will reduce. When done to your liking, cool and strain the
solids out of the broth and freeze
it in 1 to 2 cup portions.
*If you can get your hands on the head, neck and feet, throw
those in, too! The addition makes a
rich, nutritious, and gelatinous broth.
Store-bought broth doesn't hold a candle to the homemade stuff made from healthy cows/chickens. It's well worth the effort for it's nutritional value, it's superior flavor, and it's frugality. I have the freezer stocked always.
I hope you'll do it, too! Your body will thank you.
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