Nourishing Broth Basics

Bone Broth is one of those things that can make your life so easy and meals a breeze. Not only does it add amazing flavour to so many dishes it is also a wonderful nourishing, healing and anti inflammatory food for your digestive system. Its one of the foundation foods in the GAPS diet, a much loved addition in the Paleo world and its popping up in wholefood cafe menu's all over Australia.

So what is a bone broth and why is it so good for and most importantly HOW do you make it.

Essentially broth is an infusion of vitamins and minerals extracted from slow cooking in water. You can do chicken, beef, lamb or fish broth but the gelatine that is so good for gut healing comes from the broths made with the joints, knuckles and parts that are naturally high in collagen to begin with. Gelatine helps the mucus membrane lining of our gastro intestinal tracts its soothing, restorative and helps your skin, joints, arteries, bones and muscles.

 

Bone broth is typically cooked for excess of 24 hours (with the exception of fish broth) when the bones used can be crumbled between your fingers when pressed, this gives it time to extract the minerals, amino acids and gelatine from the bones. Broth can be consumed on its own or used in cooking to enhance flavours or nutrients.

 

Below is my bone broth recipe for you so you can start adding this amazing nutrient dense food to your food.

 

xxxx

Jane - Wholefood Family

 

Bone Broth

 

1-2 kg organic beef marrow or soup bones

2 onions

3-5 carrots

2 stalks of celery, including leaves

2-3 cloves garlic

2 tbs apple cider vinegar

Spring or filtered water

Bay leaf

Peppercorns

Parsley

Enough filtered water to cover all ingredients twice. (I fill the pot to 4 inches below the rim)

 

Place all ingredients into large stock pot and bring to just below boiling, keep at a gentle simmer for 3hrs-2 days, making sure there is always enough water to cover the ingredients. Do not boil as it make the stock become cloudy. Strain stock through a fine sieve or muslin, place into 1-2 cups jars for easy se in cooking, cool and refrigerate. Skim off any fat that has hardened on surface (if desired) then freeze in 500 ml or 1L containers for ease of use.

This stock is extremely nourishing and can be drunk on its own with a bit of salt, added as a base for soups, risottos or even casseroles.

My kids love it with cabbage, potato and carrot as a breakfast soup.

 

Chicken Broth

 

1 organic chicken carcass or 500g wings

1 onion

1 leek

3 carrots

3 stalks of celery, including leaves

2-3 cloves garlic

2 tbs apple cider vinegar

1 Bay leaf

10 Peppercorns

Thyme

Sage

Parsley

Spring or filtered water

 

I like to roast the bones first, if they are not already roasted, this adds to the depth of flavor in the broth. Just bake them at a high heat to caramelize and brown, they don’t need to be cooked through as the broth will finish the cooking. You can roast the root vegetable also if you wish.

 

Add all ingredients to the pot, cover with enough water to submerge all the ingredients. Bring the pot up to a gentle simmer and cook for 8-14 hours. Check the water level now and again and scoop off any foam that forms on the top. The bones will fall apart when pressed between your fingers when the broth is done.

 

Pour the broth through a strainer then store in 500ml and 1L jars (for ease of use). Cool and place in your refrigerator or freezer. Your broth might turn to jelly when cooled which is a great sign as its full of collagen, the fat layer that sets on the top can be scraped off and thrown away, or used for cooking.

 

 

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